بسم الآب والابن والروح والقدس الإله الواحد آمين�يا ربي يسوع المسيح�يا عذراء مريم يا أم النور�يا مار مينا العجائبي�يا بابا كيرلس الحنون
+ Evangelism
+ Grash Course :
Mind Over Mood
Dr Dina Moftah
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+ Lecture [1] :
Automatic thoughts
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[1] Introduction :
- Mind over Mood teaches Skills to help with :
1. Mood Problems:
Depression – {Low self – esteem} – suicide
Anxiety – PHobias – Obssessive Compulsive disorder - Anger – Shame – {Self – Critism}
2. Relationships :
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[2] The 5 aspects of life :
Figure (1)
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ENVIRONMENT
Thoughts
Moods
Behaviors
Physical
Reactions
Figure : Five aspects of Your life experiences. © 1986 Center for Cognitive Therapy, Newport Beach, C.A.
[3] Exercise [1] : Understanding your own problems:
WORKSHEET 1 : Understanding My Problems
Environmental Changes/Life Situations :
……………………………………………………………………………….…..
Physical Reactions : ………………………………………………….…….
……………………………………………………………………………….…..
Moods : ………………………………………………………….……….……
…………………………………………………………………………….……..
Behaviors : …………………………………………………………………...
……………………………………………………………………….…………..
Thoughts : ……………………………………………………….……………
………………………………………………………………………..………..
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Helpful Hints (Questions) :
If you are having trouble filling out Worksheet 1, the following questions will help you:
Environmental changes/Life situations: Have I experienced any recent changes? What have been the most stressful events for me in the past year? 3 years? 5 years? In childhood? Do I experience any long-term or ongoing difficulties (including discrimination or harassment by others)?
Physical reactions: Do I experience any physical symptoms that trouble me, such as changes in energy level, appetite, and sleep, as well as specific symptoms, such as. heart rate fluctuations, stomachaches, sweating, dizziness, breathing difficulties, or pain?
Moods: What single words describe my moods (sad, nervous, angry, guilty, ashamed)?
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Behaviors: What things do I do that I would like to change or improve? At work? At home? With friends? By myself? Do I avoid situations or people when it might be to my advantage to be involved?
Thoughts: When I have strong moods, what thoughts do I have about myself? Other people? My future? What thoughts interfere with doing the things I would like to do or think I should do? What images or memories come into my mind?
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[4] It's the thought that counts :
1. Thought /Mood connection : A Mood present →Additional thoughts
Ex : Kinds of people
2. Thought / Behaviour connection : EX : Milk, Milk carton – → concentration
3. Thought / Physical Reactions connection : EX : A book → imagine the scene
4. Thought / Enviornment connection : EX : Culture → girl / boy
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[5] Is positive [+] thinking Solution ? :
- No
- It's not that simple
- Cognitive therapy → (+) , (-) , (Neutre )
[6] Is changing the Way you think the only way to feel better? :
- Thoughts is a central part of cognition therapy.
- Equaly Important to make changes in :
- Behaviors, physical reactions, environment
- EX : Anxious people → (1) Relax
(2) Stop avoiding
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[7] [3] Different levels of Beliefs :
Figure 2 :
Automatic Thoughts
Assumptions
Core Beliefs
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[8] Automatic thoughts :
- Awareness
- Some of the Negative automatic thoughts :
(1) All or None thinking
(2) Emotional Reasoning
(3) Maximizing (-), Minimizing (+)
(4) Labels
(5) Inappropriate Blaming
(6) Jumping to conclusions
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[9] Exercise [2] : Daily Record Dysfunctional Thoughts:
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+ Lecture [2] :
Depression
Low self – esteem
Suicide
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[1] Exercise [3] : Identifying and Assessing Symptoms of Depression :
- Worksheet [3] : Mind over Mood Depression Inventory
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[2] Cognitive Aspects of Depression : Beck
"Beck" noted that when we are depressed we have negative thoughts about :
(1) Self → (1) self – critism
(2) low self – esteem
(2) The World → General Negativity (Reading between lines)
(3) The Future → Hopelessness (Suicide )
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[3] Exercise [4] : Identifying Cognitive Aspects of Depression:
Worksheet : Identifying Cognitive Aspects of Depression
EXERCISE : Identifying Cognitive Aspects of Depression thoughts
Worksheet lists some negative thoughts that people frequently have when they are depressed. To see if you've had these types of negative thoughts and to help you distinguish among them, check each thought you have had and indicate whether each thought is negative toward self, the future, or the world.
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WORKSHEET4. : Identifying Cognitive Aspects of Depression
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Work sheets [5] : Answers to worksheets [4]
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[4] Treatment For Depression :
[1] Cognitive Restructing → Notice and Remember
(-) aspects of their experience
(-) bias
[2] Medication
[3] Improving Interpersonal Relationships
[4] Activity Scheduling :
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Exercise [5] : Weekly activity Schedule
Worksheet [6] : Tracking Activities – Weekly Activity Schedule
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+ Lecture [3] :
Anxiety
Obsessive Compulsive Disorder
Traumas
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[1] Introduction :
Anxiety includes:
PHobias
OCD
Panic Attacks
[2] Anxiety Profile :
- Figure [3]
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Anxiety Profile
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Moods
Nervous
Irritable
Anxious
Panicky
Behaviors
Avoiding situations where anxi
ety might occur
Leaving situations when anxiety
begins to occur
Trying to do things perfectly or
trying to control events to prevent
danger
Thoughts
Overestimation of danger
Underestimation of your ability to cope
Underestimation of help available
Worries and catastrophic thoughts
Physical Reactions
Sweaty palms
Muscle tension
Racing heart
Flushed cheeks Lightheadedness
Environment :
1) Trauma → accident, war
2) Things we are taught → snake, dirty
3) Things we observe → Newspaper
[3] Anxiety Responses :
- " Fight, Flight or Freeze."
- All the physical, behavioral and thinking changes are part of the anxiety responses
- EX : out of the town
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[4] Exercise [6] : Identifying and Assessing symptoms of Anxiety
Worksheet [7] : Mind Over Mood Anxiety Inventory
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[5] Cognitive Aspects of Anxiety :
- The thoughts that accompany anxiety are different from the thoughts that characterize Depression .
- Anxiety is accompanied by the perception that we are in Danger or Threatened
- A threat or Danger can be :
(1) Physical → you will be hurt → snake
(2) Social → you will be rejected
(3) Mental → something makes you worry
- Anxious thoughts are future Oriented and predict catastrophe. " What If …" EX : Speech
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[6] Exercise [7]: Identifying thoughts Associated with Anxiety
Worksheet [8] :
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a. What was going though your mind just before you started to feel this way? Any other thoughts? Images?
b. Circle the hot thought
a. What did you feed?
b. Rate each mood (0-100%)
Who?
What?
When?
Where?
3. Automatic Thoughts (Images(
2. Moods
1. Situation
[7] Overcoming Anxiety :
(1) Cognitive Destructing :
1. Decrease your perception of Danger
2. Increase your confidence of Cope
(2) Controlled Breathing
(3) Imagery
(4) Overcoming Avoidance
(5) Medication
(6) Distraction → [ The best Method] → [Activities, thoughts]
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+ Lecture [4] :
Psychology of Dealing Between
The Servants of one team, for
The Success of the team
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[1] One team incudes :
(1) Moods :
Depressed, Anxious, obsessed, shamed, Anger, Jealous, Guilty, self- critism, low self- esteem, ……
(2) Behaviours :
Passive, Aggressive, overwhelmed, Excited, ……….
(3) Environment
[ Different ages, gender]
Traumas, culture (what we are taught), what we observe, ….
(4) Thoughts :
I am failure, I'm unlovable, Nobody'll like me,…..
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[2] Some solutions :
(1) Active listener
(2) Express Myself [ Shame/Anger]
(3) Don't personalize everything
(4) No high expectations
(5) Must → Wish
(6) NO → Negative automatic thoughts
(7) Respect differences
(8) Thoughts are not facts
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