Tag Archives: depression

Skill-Building Worksheets

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Use these worksheets to support the work that you are doing in session. By practicing your skills and completing exercises between sessions, you increase the likelihood of healthier thinking and behaviors coming more naturally.


Goals of Exercise:

  1. Identify negative, distorted cognitions that mediate intense negative emotions.
  2. Learn new ways to think that are more adaptive.
  3. Replace negative thoughts with more positive, realistic interpretations of situations.
  4. Replace dichotomous thinking with the ability to tolerate ambiguity and complexity in people and issues.

Goals of Exercise:

  1. Develop an awareness of the irrational nature of the fear and anxiety.
  2. Examine the probability of the negative expectation occurring and its consequences.
  3. Identify distorted self-talk that mediates the anxiety response.
  4. Recognize that the feared outcome will not terminate the ability to function.
  5. Resolve the core conflict that is the source of the anxiety.

Goals of Exercise:

  1. Identify successful coping strategies used in the past.
  2. View yourself as a capable, resourceful person who has been successful at overcoming fear.
  3. Apply successful coping strategies from the past to current anxieties.
  4. Enhance ability to effectively cope with the full variety of life’s anxieties.

Goals of Exercise:

  1. Develop and implement a daily ritual that interrupts the current pattern of compulsions.
  2. Reduce interference from or time involved with obsessions and compulsions.
  3. Function daily at a consistent level with minimal interference from obsessions and compulsions.

Goals of Exercise:

  1. Identify and develop specific strategies to resolve the fear.
  2. Implement a specific strategy on a consistent basis to minimize the impact of the fear.
  3. Increase confidence and effectiveness in coping with the fear.
  4. Reduce fear of the specific stimulus object or situation that previously provoked phobic anxiety.

Goals of Exercise:

  1. Verbalize an understanding of the relationship between distorted thinking and negative emotions.
  2. Learn key concepts regarding types of distorted thinking.
  3. Apply key concepts regarding distorted thinking to own experience.
  4. Identify and replace cognitive self-talk that is engaged in to support depression.

FOR USE BY CLIENTS OF INNER RENOVATIONS COUNSELING, PLLC.
ADULT PSYCHOTHERAPY HOMEWORK BY JONGSMA CORRESPONDS WITH APPROPRIATE DIAGNOSIS & TREATMENT PLAN. THIS INFO IS NOT MENTAL HEALTH ADVICE. DISCUSS YOUR SYMPTOMS WITH A QUALIFIED PROFESSIONAL.

Photo by Andrea Piacquadio on Pexels.com


FOR USE BY CLIENTS OF INNER RENOVATIONS COUNSELING, PLLC.
ADULT PSYCHOTHERAPY HOMEWORK BY JONGSMA CORRESPONDS WITH APPROPRIATE DIAGNOSIS & TREATMENT PLAN. THIS INFO IS NOT MENTAL HEALTH ADVICE. DISCUSS YOUR SYMPTOMS WITH A QUALIFIED PROFESSIONAL.

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Get Up to Get Over the Blahs

run to improve mood

I’m no cardio freak.  But there is something about going for a run (especially when I’m experiencing a depressed mood) that lifts my spirits.  I’ve decided that it’s the deep breathing and focus that comes along with it.  It’s therapeutic.  Aside from it now being evidenced-based that exercise and physical activity reduces symptoms of anxiety and depression, I’d noticed early in life that I just feel better when I get up and get going.

Life is a beautiful place to be, but sometimes circumstances can be overwhelming, responsibilities can be intense, and people can be demanding.  I won’t even get into the pressure we put on OURSELVES – that’s a whole other story.  Even the toughest of minds and strongest of spirits go through periods that involve:

  • FATIGUE AND BLAHNESS
  • LOSS OF MOTIVATION
  • LACK OF CONFIDENCE
  • DECREASED INTEREST
  • JADEDNESS AND CYNICISM
  • AIMLESSNESS
  • [enter miscellaneous frustrating experience here]

It really is a challenge getting back on track once we find ourselves in that sort of space. But the show must go on, and find our way we must.  In my opinion, there is no better pick-me-up than to get more oxygen to the brain, get the blood flowing, get a boost of adrenaline and endorphins, and other fantastic features of getting a good workout on.  Yes, health and wellness, physical fitness, optimum body weight and all that.  But this is about feeling better.

Regardless of how much weight we lose (or don’t lose), or how many trophies we win (or not), it just feels good to get going.  Before we know it, we remember that we are blessed to be able to move our bodies.  And if there are parts of your body that don’t move so well, do what you can.  The goal is to overcome a momentary slump and working through inertia by working ourselves out.  It works our confidence out.  It works our go-get-it-ness out.  It works our mind, body and spirit out.

Dancing in the living room, going for a walk in the neighborhood, actually using that gym membership we pay for, running around with the kids, are all great ways to get ourselves into a better mood by getting up and going.