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INTRODUCTION
What is Depression?
How Do I Know I’m Depressed?
What Causes Depression?
What Can Maintain Depression?
STEP ONE – Identifying What and Where to Change – GOAL SETTING
Why We Need Direction
Factors to Consider When Setting Goals
How to Determine Your Goals
Determining Short- and Long-term Goals
Motivation – What to Do Once You’ve Set Your Goals
STEP TWO – Learning to Understand – YOUR THOUGHTS AND FEELINGS
STEP THREE – Learning to Change – YOUR THOUGHTS AND HOW YOU FEEL
Increasing Your Awareness of Unhelpful Thoughts
Recognising Common Types of Unhelpful Thoughts
Examples and Definitions of Unhelpful Thoughts
Challenging Unhelpful Thoughts
Managing Unhelpful Thoughts
Developing More Helpful Thoughts
Final Tips
STEP FOUR – Learning to Understand – YOUR ACTIONS
Why We Do What We Do
STEP FIVE – Learning to Change – YOUR BEHAVIOR
Determining Self-Defeating Behaviours or Bad Habits
Monitoring Your Chosen Behaviour(s)
Changing Your Ways
Developing a Plan to Change
STEP SIX – Learning to Become – MORE ASSERTIVE
What is Assertiveness?
How Do You Communicate?
Why Change the Way You Communicate?
Taking Action – Steps to Assertiveness Training
Dealing with the Consequences
Assertiveness Goals
STEP SEVEN – Learning to – SOLVE PROBLEMS
Defining the Problem
Assessing Your Options
Developing an Action Plan
Reviewing the Outcome
Problem Solving Summary
STEP EIGHT – Learning to Develop – RELAXATION TECHNIQUES
Introduction to Relaxation
General Relaxation Guidelines
Identifying Your Breathing Rate
Controlled Breathing Exercise
Progressive Muscle Relaxation
Visual Imagery Relaxation
Mindfulness
Overcoming Obstacles to Practising Relaxation
STEP NINE – Learning How to Change – YOUR MOOD, ACTIVITY LEVEL, SLEEP HABITS and DIET
Changing Your Mood with Activity
Setting Goals to be Active
Improving Sleep Habits
Sleep Hygiene
The Importance of a Healthy Body and Diet
STEP TEN – Learning How to – STAY HAPPY AND OVERCOME SET BACKS
How Do I Stay Happy?
Set-Back Plan
Getting Professional Help
RESOURCES
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