Marwedel & Dubicka, Be Active - The Workbook, Session 8 1

Session 8 Getting well and

Staying well

In this programme you have learned skills to beat

depression with. You may be feeling a lot better or you may

still struggle with your depression quite a bit. In this

session we will think about how you can carry on your

work from these sessions after finishing the BA programme

and what to do if things start to get worse.

There are things that can make you fall back into

low mood behaviours. Examples are:

• Stress at school

• Stressful life events

• Being ill

• End of therapy

• Changes in your situation

• Arguments

• Stopping or changing medication

Watch out for

the early signs

that things are

getting worse!

Some of the common signs are:

• Sleeping more or less than usual

• Avoiding things

• Being irritable

• Changes in mood

• Changes in behaviour (are you doing less of the good things?

• Can’t concentrate

If you notice early warning

signs, you can use your BA

skills to stop things from going

wrong!

Marwedel & Dubicka, Be Active - The Workbook, Session 1 4

What is our Agenda today?

1. Symptom and risk check

2. How did your between sessions go?

3.

Think about

home

practice

4.

Anything else?

What was your mood like on average since last session?

__0 1 2 3 4 5 6 7 8 9 10___

What is your mood like just now?

__0 1 2 3 4 5 6 7 8 9 10___

What is your symptom tracker score today?

What about risks?

Very

bad ok

Very

good

Very

bad

ok Very

good

3. This session, Getting well and staying well

Marwedel & Dubicka, Be Active - The Workbook, Session 8 3

Homework

Let’s look at your homework from last week.

- Did you manage to fill in some of your diary?

- Did you complete the three planned activities in

your diary? What was it like? Did you reach your

goal?

- Did you notice a change in your mood?

- Were any of the activities better or worse than

you thought?

- Did you ask for support?

- Did you give yourself any rewards?

- Did you think some more about avoidance?

- Did you have a go at the problem-solving

sequence?

Marwedel & Dubicka, Be Active - The Workbook, Session 8 4

Let’s recap: Beating depression with BA:

The Depression Trap

The positive cycle of

activity

Leads to

Doing things

differently

Feeling and thinking

differently

Feeling

low

Getting

less out

of life

Stop

doing

things

BA

Do

more!

Feeling

better

Getting

more out

of life

Marwedel & Dubicka, Be Active - The Workbook, Session 8 5

Let’s think about all the

sessions we have done

What were things like when you started

the programme? What were your main

difficulties?

What goals did you have?

What have you noticed from doing your

activity log?

Have you made any changes? How did they

work out?

Marwedel & Dubicka, Be Active - The Workbook, Session 8 6

What are your important life area values?

What areas of my life do you want to pay

more attention to?

Sometimes it is hard to notice

that things have improved.

Sometimes it may take a little

longer for the changes you have

made to improve your mood.

What if I don’t feel

fully better?

Many people who have been depressed worry

about depression coming back. One of the best

ways to stop depression coming back is to have a

plan in place to stop difficult situations turning

into Depression traps.

Keep trying out activities that are enjoyable,

make you proud or are important to you and

gradually your mood will improve.

Marwedel & Dubicka, Be Active - The Workbook, Session 8 7

My staying well plan

What am I already? What is working for me?

……………………………………………………………………………………………………………………………………………

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What situations may be for me? What may set me off?

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Marwedel & Dubicka, Be Active - The Workbook, Session 8 8

if I notice my warning signs?

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What are my early ?

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Who is there to ? How can they help?

……………………………………………………………………………………………………………………………………………….

Can help by … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … ..

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Can help by … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … ..

……………………………………………………………………………………………………………………………………………….

Can help by … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … … ..

………….

Marwedel & Dubicka, Be Active - The Workbook, Session 8 9

Summary of today’s session

What has been useful today?

What is the plan for this week?

To do at home after this week:

• Carry on planning important activities into

your week.

• Pay attention to all your life areas.

• Carry on using your support.

• Tell yourself ‘well done’ when you have done

what you had planned.

• Notice what you have done well!

• Read over our workbook when you get stuck.

• Never give up!

How close are you to your goals today?

1.

2.

3.

Marwedel & Dubicka, Be Active - The Workbook, Session 8 10

Where else can I get help from after my BA

programme has finished?

Websites

▪ www.livinglifetothefull.com (a useful website with a range of booklets, worksheets and computer-based self-help modules)

▪ http://www.moodjuice.scot.nhs.uk/ (a self-help site full of resources and booklets for dealing with depression, anxiety and other difficulties)

▪ https://moodgym.anu.edu.au (free web-based CBT programme, which includes modules on assertiveness and inter-personal skills)

▪ http://www.thesite.org The Site (online guide to life for young people 16 years and over) ▪ Childline www.childline.org.uk If you would prefer to speak to a counsellor online:

http://www.childline.org.uk/talk/chat/pages/onlinechat.aspx (or you can exchange emails with a counsellor.

▪ http://www.papyrus-uk.org/support/for-you & http://www.papyrus-uk.org/support/for-parents (advice and support for young people dealing with self-harm and emotional distress and for those who are worried about them).

▪ Harmless www.harmless.org.uk (user-led organisation that includes a range of information and support for people who self-harm)

▪ http://www.headmeds.org.uk/ Information about medication for mental health problems

Helplines

▪ Childline: 0800 11 11 (free confidential 24hr helpline for young

people who are aged up to 19 years old)

▪ Samaritans: 08457 90 90 90 (free confidential 24-hour

helpline)

▪ Papyrus HOPELineUK 0800 068 41 41 (free confidential helpline for anyone

concerned about a young person at risk of harming themselves. Open weekdays 10am – 5pm, 7pm – 10pm; weekends 2pm – 5pm)

Support groups

▪ Young Minds (Charity committed to improving the mental health of young people. Support for those worried about a young person’s behaviour or mental health. Provides information leaflets) www.youngminds.org.uk/

▪ Rethink (Provides information and a helpline for anyone affected by mental

health problems) Helpline 0300 500 0927, www.rethink.org ▪ Mind (Provides information on mental health problems and treatments):

Helpline 0300 123 3393 (Mon-Fri 9am – 5pm) www.mind.org.uk