Boost Your Mood Week 3 Let’s Talk Course

Week 3 Feedback from last week Increasing activity Obstacles Time management Relaxation

Feedback - Group How did you find the weekly tasks for last week? Have you got any questions?

Behavioural Activation Summary Behavioural activation is a technique which reduces our withdrawal/avoidance behaviour and therefore we focus on: - Re-establishing our daily routines -Increase pleasurable activities -Do the things necessary for us

Small Group Exercise What obstacles can you think of that might get in the way?

Obstacles which get in the way Distraction Procrastination Lack of Motivation Lack of Time …

Whiteboard Exercise What strategies to overcome these obstacles can you think of? Print off sheet for everyone

Small Group Exercise What strategies to manage time can you think of?

Time Management “The Five P’s” 1. PLAN a) Assess how you use your time - use weekly diary - use weekly diary b) Make time to plan - e.g. lists, time to think and discuss - e.g. lists, time to think and discuss 2. PRIORITISE A,B, C and D items 3. PASS a) Pass tasks to someone else - i.e. delegate - i.e. delegate b) Just pass, don’t do it, say “No!” 4. PERFECTIONIST Don’t be one! Remember you can make a mistake 5. PUT THINGS OFF OFF Do things you have to NOW! Don’t put things off that will only increase your stress

Assertiveness What do you think assertiveness is? Group exercise What words and/or characteristics do you associate with assertiveness? What words and/or characteristics do you associate with assertiveness?

Passive: We often fail to communicate our own needs. We often fail to communicate our own needs.Aggressive: It is saying that my needs, wants and rights are more important than yours. It is saying that my needs, wants and rights are more important than yours. The aggressive person attempts to overpower the other person by not allowing him/her a choice The aggressive person attempts to overpower the other person by not allowing him/her a choice We let the other person’s needs, and rights take priority over our own. We let the other person’s needs, and rights take priority over our own. Assertiveness

Assertive: Assertiveness is active, honest and direct. Assertiveness is active, honest and direct. It communicates an impression of respect for yourself as well as for the other person. It communicates an impression of respect for yourself as well as for the other person. It says that my wants, needs and rights are just as important as yours. It says that my wants, needs and rights are just as important as yours. Assertive behaviour requires good listening and negotiating skills, so that the other person feels that their point of view is being heard and respected, even if you don’t agree with it. Assertive behaviour requires good listening and negotiating skills, so that the other person feels that their point of view is being heard and respected, even if you don’t agree with it. This should lead to open, honest relationships and success without resentment. This should lead to open, honest relationships and success without resentment.

What are the consequences of being unassertive ? Other people would not be aware of our time schedules and priorities and we could feel hurt whenever our schedules are not considered by others Other people would not be aware of our time schedules and priorities and we could feel hurt whenever our schedules are not considered by others We avoid conflict in the short term but in the long term we lose self-respect and the respect of others We avoid conflict in the short term but in the long term we lose self-respect and the respect of others Suppression of feelings like anger, frustration and humiliation result in physical tension and stress Suppression of feelings like anger, frustration and humiliation result in physical tension and stress Our self-confidence decreases Our self-confidence decreases

Visualisation Relaxation Exercise

Week 3 Review of Behaviour Activation Increasing activity Obstacles Time management and assertiveness Relaxation

Weekly Tasks Review your SMART goals Follow behavioural activation planning diary sheet and try to complete all tasks you have set yourself Make sure your start with easier tasks Try to practise time management strategies