Beruflich Dokumente
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o Dnce you have made your list of daily activities number each activity in terms of
ho2 important it is to you& That is if you have to go to 2or? that day number your 2or? activities
as *, follo2ed by the ne1t essential tas? you 2ould li?e to accomplish& E1ample ,P 2or? 7 P
pic?ing up child from school / P preparing dinner etc&
o Dnce you have numbered your daily activities 2rite do2n each activity into your
2ee?ly planner ma?ing sure you allo2 yourself enough time to accomplish each tas?&
o Bou may find that you cannot fit in all the activities you 2ould li?e to accomplish in
one day& 4f so 2e suggest that you put off the activities that are less important to you (that is
those activities that 2ere further do2n on your list li?e those you rated a N or a 0) and move them
to another day during the 2ee? 2hen your schedule is less hectic&
o Bou may feel tempted to bypass your daily rest ("tep /) or physical/recreational
activity ("tep 8) on a particular day so that you can fit in another activity& Ce suggest you refrain
from doing this given that ma?ing time for both e1ercise/recreational activities and rela1ation is
important to maintaining a balanced lifestyle& Remember 2e all need to be realistic about 2hat 2e
can and cannot accomplish in one day& "ometimes it is impossible to try to complete the amount of
tas?s 2e 2ould li?e to do in a single day& Therefore set realistic goals for yourself& This 2ay you can
ma?e sure that you do not set yourself up for disappointments&
(b) Distraction TechniGes
%istraction techniFues help ta?e your mind off of your negative thoughts& "ome distraction
techniFues are as follo2s5
(0) *%agining a leasant *%age(+cene
o $ type of distraction techniFue you can use to ta?e your mind off of your negative
thoughts and feelings (including fatigue) is to imagine a pleasant scene& "ome e1amples include5
+lanning a JdreamK holiday& Try to visuali9e 2here you 2ould li?e to go
2ho you 2ould li?e to go 2ith ho2 you 2ould li?e to get there 2hat you 2ould li?e to do there
and ho2 much time you 2ould li?e to spend in your Tdream3 place&
Remembering an en<oyable vacation you have had& 4magine the fond
memories you have of this vacation& Try to recall the details of the place 2here you stayed the fun
activities you pursued&
;isuali9ing a rela1ing scene& Try to imagine a peaceful serene place (e&g&
lying on a beach some2here or meditating in a tranFuil garden setting)&
(1) Listening to rela2ing or en3oyable %usic tapes4 C!s4 vi&eos
o Bou may 2ant to listen to some of your favorite music or 2atch one of your
favorite movies to rela1 you distract you or lift your mood&
(5) "a6e a short wal6
o $nother strategy you could use to distract yourself from unpleasant thoughts
and feelings you may have is to ta?e a stroll& 4f you are at 2or? ta?e a brief
2al? around your 2or?place focusing on the sights and sounds around you
(e&g& pictures music etc&)& 4f you are at home ta?e a stroll around your
neighborhood or garden& +ay close attention to the characteristics of things in
your neighborhood (such as the color shape and si9e of neighboring buildingsG
2hat3s on display in shop 2indo2s etc)&
(7) 8isuali'ing a 9+",: +ign
o Try to imagine a traffic stop sign or even a Tred light3 signal in your mind
2hen you are feeing over2helmed or upset by your negative thoughts and
feelings including fatigue& Hollo2 the instructions of the stop signal by saying
to yourself Jstop thin?ing these negative unhelpful thoughtsK or Jstop d2elling
on the negativeK&
8/ Managing Depression $ith Emotive TechniGes%
@ Emotive techniFues 2ill help you challenge and change your negative thoughts&
(a) 2moros Methods (see http5//2eb&ut?&edu/Uthompson/songs&html)5
o 6umorous methods encourage you to challenge and not ta?ing your
negative thoughts too seriously& The follo2ing is a rational humorous song5
JChen 4 am so BlueK 2ritten by %r& $lbert Ellis to the tune of JThe Beautiful
Blue %anubeK by (ohann "trauss (r&5
Chen 4 am so blue so blue so blue
4 sit and 4 ste2 4 ste2 4 ste2R
4 deem it so a2fully horrible
That my life is rough and scarableR
Chenever my blues are verified
4 ma?e myself doubly terrified
Hor 4 never choose to refuse
To be blue about my bluesR
(b) 3hame'"ttac#ing E*ercises
o Bou should deliberately see? to act JshamefullyK in public in order to learn to
accept yourself and to tolerate the ensuing discomfort& 4n order to avoid
harming yourself only minor infractions of social rules are permitted (e&g&
2earing bi9arre clothes designed to attract public attention calling out the
time in a cro2ded department store)&
Ce recommend that you record the main emotive techniFues Ie&g& humorous methods
(e&g& songs and poems) and shame-attac?ing e1ercises)M you used& Blan? papers for recording the
emotive techniFues are located at the end of this boo?let& Dur research staff 2ill collect your
completed forms during the course of your REBT treatment& 4f you need more forms at any point
our research staff 2ill provide you 2ith e1tra copies&
7/ Beyond REBT Treatment%
The REBT techniFues that have been covered in this manual 2ill help you to manage your
depression symptoms& !oreover these techniFues can be applied to any situation in the future
2hen you may feel over2helmed and/or distressed&
4t is important to note that follo2ing the completion of your REBT treatment you may
occasionally e1perience days 2hen you feel fatigued or distressed& %uring such periods 2e suggest
that you revie2 the contents of this manual and continue to use the REBT s?ills that you have
learned&
Dver time and 2ith practice these REBT s?ills 2ill become natural for you li?e riding a bi?e
or driving a car&
Ce hope that you 2ill find these techniFues valuable and 2e 2ish you every success in the
future&
$++E>%4V (available upon reFuest)
,& "tudy 4nstructions
7& "pare Copies of the %epression $-B-C-%-E-H "elf-6elp Horm
/& E1ample of the "cheduling Horm
8& "pare Copies of the "cheduling Horm
N& "pare Copies of the Emotive TechniFues-
!onitoring Horm