Coping with the Seasons: A Cognitive Behavioral Approach to Seasonal Affective Disorder, Workbook

113 Pages·2008·3.11 MB·English

by  Kelly J Rohan

Coping With the Seasons
http://avaxhome.ws/blogs/ChrisRedfield
EDITOR-IN-CHIEF
DavidH.Barlow,PhD
SCIENTIFIC
ADVISORY BOARD
AnneMarieAlbano,PhD
GillianButler,PhD
DavidM.Clark,PhD
EdnaB.Foa,PhD
PaulJ.Frick,PhD
JackM.Gorman,MD
KirkHeilbrun,PhD
RobertJ.McMahon,PhD
PeterE.Nathan,PhD
ChristineMaguthNezu,PhD
MatthewK.Nock,PhD
PaulSalkovskis,PhD
BonnieSpring,PhD
GailSteketee,PhD
JohnR.Weisz,PhD
G.TerenceWilson,PhD
Coping With the
Seasons
A COGNITIVE-BEHAVIORAL APPROACH TO SEASONAL
AFFECTIVE DISORDER
W o r k b o o k
Kelly J. Rohan
1
2009
1
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About TreatmentsThatWorkTM
One of the most difficult problems confronting patients with various disorders
and diseases is finding the best help available. Everyone is aware of friends or
family who have sought treatment from a seemingly reputable practitioner, only
to find out later from another doctor that the original diagnosis was wrong or
the treatments recommended were inappropriate or perhaps even harmful. Most
patients,orfamilymembers,addressthisproblembyreadingeverythingtheycan
about their symptoms, seeking out information on the Internet, or aggressively
“askingaround”totapknowledgefromfriendsandacquaintances.Governments
and healthcare policymakers are also aware that people in need do not always
get the best treatments—something they refer to as “variability in healthcare
practices.”
Now healthcare systems around the world are attempting to correct this vari-
ability by introducing “evidence-based practice.” This simply means that it is in
everyone’s interest that patients get the most up-to-date and effective care for a
particular problem. Healthcare policymakers have also recognized that it is very
useful to give consumers of healthcare as much information as possible, so that
they can make intelligent decisions in a collaborative effort to improve health
and mental health. This series, TreatmentsThatWorkTM, is designed to accom-
plish just that. Only the latest and most effective interventions for particular
problems are described in user-friendly language. To be included in this series,
each treatment program must pass the highest standards of evidence available,
as determined by a scientific advisory board. Thus, when individuals suffering
from these problems or their family members seek out an expert clinician who
is familiar with these interventions and decides that they are appropriate, they
will have confidence that they are receiving the best care available. Of course,
only your healthcare professional can decide on the right mix of treatments
foryou.
This workbook follows a 12-session treatment program for seasonal affective dis-
order (SAD). The program is most effective when carried out in collaboration
with a trained facilitator. Each session will help you learn skills to overcome
the “winter blues” and start enjoying your life again. Scheduling pleasant activi-
ties every week will help you become more active and less depressed. Replacing
v
negative thoughts and beliefs with more positive ones will also improve your
mood.Thisworkbookincludesformsandtipsforapplyingyournewskills.With
continued practice, you can reduce your SAD symptoms this winter and keep
thematbaynext winter.
DavidH.Barlow,Editor-in-Chief,
TreatmentsThatWorkTM
Boston,MA
vi
Contents
Welcome! ix
Session1 IntroductiontotheGroup 1
Session2 Symptoms,Prevalence, andCausesofSAD 7
Session3 HowActivities RelatetoMoodandThoughts 17
Session4 DoingMoretoFeelBetter 23
Session5 WhatYouThinkInfluences HowYou Feel 31
Session6 Cognitive Distortions 39
Session7 EvaluatingYourAutomaticThoughts 47
Session8 RationalResponses 53
Session9 CoreBeliefs 59
Session10 EvaluatingYourCoreBeliefs 65
Session11 Maintaining YourGains andRelapsePrevention 71
Session12 ReviewandFarewell 75
Weekly PleasantActivities Plans 79
ThoughtDiaries 85
AutomaticThoughtQuestioning Forms 95
CoreBeliefWorksheets 99
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Welcome!
Congratulations on your decision to join this group! By participating in this
program, you are taking a step toward overcoming your seasonal affective dis-
order (SAD). SAD is a type of depression related to the winter season and is
common, affecting 1–9% of the U.S. population, depending on latitude. The
way you experience SAD is unique to you. You may feel tired, depressed, or irri-
table. You may experience changes in appetite or aches and pains. You may have
difficulty concentrating or trouble sleeping. Whatever your symptoms, SAD can
greatly affect your quality of life, making it difficult to enjoy things the way you
usedto.
Over the next 6 weeks, you will learn skills to cope with your SAD this win-
ter season and ways to prevent future episodes of SAD. You will work together
with the other members of your group, providing each other with support and
encouragement. Your group leaders will help you understand your SAD symp-
toms and how your thoughts and behaviors maintain your SAD. Because SAD
isoftenassociatedwithdecreasedactivitylevel,throughouttheprogramyouwill
make an effort to become more active. By planning more pleasant activities into
your schedule, you will begin to feel better. You will also learn how to evaluate
yournegativethoughtsandbeliefsthatcanmakeyourSADworse.Youwillbegin
toreplace thesewithmorepositivethoughtsand beliefs thathelpyoutocope.
You do not have to keep suffering from your SAD every winter. By practicing
yournewskillsandstayingawareofthewarningsignsofyourSAD,youcanstop
a SAD episode before it starts or gets worse. Your participation in this program
willhelpyoutakecontrolofyourSADandyourlife.
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