1. Understanding Low Mood and Self-Management Principles
BSC
*click on the speaker to start audio on each slide

2. This module will help you:
Learn to set doable goals
Challenge low mood
Help you focus on what you have control over and what you do not
Boundary setting
Communication
Coping with difficult people
Self compassion and acceptance

3. Understanding Low mood
Many describe low mood as feeling “stuck” or that “everyday looks the same” – this becomes your everyday pattern whether you are aware of it or not
If the same pattern is repeated everyday nothing will change
Low mood can also effect motivation levels so we end up withdrawing from interests and activities we use to do
We all want to “feel happier” or “do better” but this looks different for everyone
You need to ask yourself what have I been avoiding that I would like to do again? or when I was doing well what was I doing differently?

4. Understanding low motivation
Low motivation can be connected to low mood
Our motivation decreases with the less we do
Therefore if we are feeling low, energy levels usually drop, which actually fuels the low mood
It takes energy to make energy
So how do you start breaking out of the low
mood / low motivation rut?
Low mood
Low motivation
Feel
Stuck

5. Challenging low mood
Low mood can come from both thinking and behaviour
We need to check out our thoughts to see if it is our thoughts contributing to our low mood
Situation
“I’m not good enough”
Thought
Behaviour – avoid / withdraw
Feeling - low

6. Challenge your thought here to come up with balanced thought
Thought Record
Thought records can be used to help track thinking and to come up with balanced thoughts
You have to write down your negative thought and come up with a balanced more accurate thought
Challenge your thought here to come up with balanced thought
Negative Thought
Balanced Thought
e.g., “I’m not good enough” “I’m a failure”
e.g., “I am a hard worker. I have never been told I am not good enough. I dothe best I can”.
∙Every time you replace the negative thought with the balanced thought you are giving the negative thought less power.
∙ The balanced thought will begin to become your new pattern of thinking and slowly
increase your mood

7. Activating your Behaviour to Make Change
Sometimes there are little to no thoughts influencing our low mood
Rather we may feel ‘stuck’ or simply feel like we are just ‘existing’ – this can be described as a patterned low mood
Meaning there is no situation or thought currently influencing your low mood anymore but rather just an overall feeling of low motivation and mood.
When you feel this way - you need to start activating your behaviour!

8. Goal Setting
It is very important to set small doable goals for yourself when you are wanting to make change
When we set a goal that is too big or unattainable this will actually make you feel worse about yourself and set you back
In order to get ‘unstuck’ and starts setting goals it is important to start to build in things you use to do when you were doing well
Therefore, it is important to ask yourself
When I was doing well what was I doing differently? What things have I stopped doing that I use to enjoy?
*It is important to note that your interests are still your interests they have just been hampered by low mood and motivation

9. SMART goals
Specific – What is your goal? How often or how much? Where will it take place? Identifies the action or behaviour you want to see happen. E.g., I would like to start walking again - 2 times a week around my neighbourhood for the next month
Measurable – How will you measure your goal? When will you know it is completed? – walked twice a week
Attainable- Is your goal achievable? -yes
Realistic- Are the goal and time frame to complete it realistic? - yes
Timely- Do you have a timeframe? – over the next month

10. Decisional Balance
It is always helpful to check out if our thinking and behaviours are helping us or hurting us and write them down
Questions to ask yourself:
What are the advantages to staying the same?
What are the disadvantages to staying the same?
What are the advantages to changing?
What arte the disadvantages to changing?
Change
Not Changing
Advantage
Disadvantage

11. Control vs. acceptance Control
Learning what you have control over vs. what you have to accept helps individuals reduce stress and anxiety in their lives
Trying to change something you cannot will almost always result in feelings of stress, anxiety or low mood (e.g., other people’s behaviours)
We can control however is whether we choose to engage or not and how we choose to engage (constructive vs anger outburst / blaming)

12. Control vs. acceptance continued…
Acceptance is understanding that your current reality actually cannot change
This does not mean approval but rather accepting and being aware of the reality
When we cannot control something we have to accept the reality of the situation.
For instance, we cannot control our coworkers behaviour this is something we may have to accept but choose not to engage

13. Boundary setting Another important skill to learn is boundary setting.
Establishing healthy boundaries with people in your lives (e.g., coworkers, family and friends) is very important to increase mood and reduce burnout.
When we feel taken advantage of or ‘walked over’ we can begin to feel low, self blame or feel guilty – setting limits will

14. Communication
Assertive communication is a balance between passive and aggressive communication
When the scale tips to far in either direction relationships can suffer and affect how we feel
Overtime communication can break down - assertive communication will help improve our relationships
Make use of “I”, “understanding”, and “appreciation” statements instead of “you” blaming statements – e.g., “I understand you did not think it was necessary to call, but I was worried and concerned” compared to “you are so inconsiderate and irresponsible for not calling”
aggressive
assertive
passive

15. Coping with Difficult People
No matter how hard you try you cannot control other peoples behaviours!
You can only control how you engage (constructively or not at all)
Remember your assertive communication
Being passive can lead to low self-esteem and mood – you are essentially telling yourself your opinion is less than
Being aggressive is expressing oneself in a threatening and punishing way – when two people engage this way it can become explosive
If people are not getting the reaction they want out of you (apologetic, embarrassed, angry, etc) their behavior will eventually slow or stop – you remain in control

16. Self Compassion and Self Acceptance
Switching from focusing on failures and criticism of oneself to one of kindness, warmth and understanding for oneself
Self compassion is having:
Understanding: understanding why you operate and react the way you do. Also how we understand and view other people’s behaviours.
Acceptance: accepting reality without judgment about yourself and others
Forgiveness: Does not mean approval. It means stopping ruminating about the past and looking towards the future (letting go of things you cannot change). Dwelling on the past only hurts you today

17. Module Summary Challenge low mood through:
Thinking: use a thought record to help build control and awareness into catching negative thoughts, checking them out and changing them into more balanced ways of thinking
Behaviour: set small doable goals to start pushing forward – start building in small task or interests you use to do when you were well – use SMART goals
Low motivation can be connected to low mood and our motivation decrease with the less we do

18. Module Summary
Focus on what you can control and understand what you have to accept
You cannot control other’s behaviours – you can only control how you engage
Set boundaries with people in your lives who are causing you distress
Use assertive communication – this will make you feel more confident and respected
Last but not least – have compassion, understanding and forgiveness for yourself!

19. References Psychology tools
Linehan, M. (2014). DBT? Skills Training Manual. Guilford Publications.
Brazeau, J. (2018). Acceptance and Commitment Therapy: An Introductory Workshop. Presented in Thunder Bay, ON