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Mood and Distress Management, centered in CBT

Course Description

Aims & Objectives

  • Learn about CBT as a model of therapy
  • Learn how to apply our knowledge of CBT in the form of self-therapy in order to:
    • Increase self-awareness: Develop an understanding of our thoughts and beliefs and how they affect our behaviours
    • Learn how to identify and challenge negative thoughts
    • Learn how to identify and challenge problematic/irrational beliefs and assumptions
    • Learn ways in which to modify our behaviours
    • Learn how to better manage stress and anxiety
    • Learn how to better regulate our moods
    • Increase and maintain motivation

Benefits of the Programme

  • Become more mindful, calm, and relaxed.

By identifying irrational thought processes and the use of mindfulness techniques we learn to respond to anxiety in a different way than we have in the past.  Anxiety no longer dominates our life.  We learn to approach it with calmness.  We learn to handle situations by being more relaxed and less anxious.

  • Increased Self-Esteem.

For many people, low self-esteem can affect all areas of their lives. Cognitive Behavioural Therapy helps people to build self-esteem by focusing on problems and working toward the solution.

  • Self-limiting Beliefs about yourself change.

As you feel more in control of your thoughts, your belief system about yourself changes. Confidence and self-worth increase.

  • Expect successful outcomes:

As our thoughts and beliefs change, we begin to think more rationally.  Our expectations become more in line with logic and common sense.

  • Create Positive Thought patterns.

Negative thought patterns can take over a person’s life. Negative thinking becomes automatic and deeply ingrained. Cognitive Behavioural Therapy teaches people how to turn negative thoughts into positive, realistic, and achievable ones.

  • Mood Management.

Controlling one’s mood and learning to manage our emotions is a vital issue when we are working from home and feeling isolated. Cognitive Behavioural Therapy addresses the underlying issues that allow emotions to become overwhelming. It teaches people various methods to help control emotional responses and to assist them in recognizing the reasons behind negative emotions.

  • Better Relationships.

Maintaining relationships is key to an individual’s mental wellness. Deteriorating relationships can increase the likelihood of suffering from depression, addiction, and social anxiety. Cognitive Behavioural Therapy helps us to learn how to self-regulate and communicate more effectively, leading to better quality relationships.

  • Improved Coping Skills.

The cause of many mental health difficulties is an inability to cope with stressful situations such as isolation and loneliness. Cognitive Behavioural Therapy provides avenues to deal with such situations. They learn to express themselves instead of bottling things up.

Program Contents

Unit 1: Introduction to Cognitive Behavioural Therapy 

  • What is CBT?
  • The Evidence Base for CBT 

(Why is CBT an effective therapy?)

Unit 2: Negative Automatic Thoughts, Underlying Assumptions & Core Beliefs 

  • Negative Automatic Thoughts
  • Identifying NAT’s
  • Challenging NAT’s
  • Underlying Assumptions
  • Core Beliefs
    • Identifying Your Core Beliefs
    • Analysing & Testing Your Core Beliefs

Unit 3 – A Focus on Behaviour: Managing Distress 

  • Rituals 
  • Understanding Anxiety
  • Mood Management
  • Grounding 
  • Food & Mood
  • Relaxation

Unit 4 – Mindfulness

  • What is mindfulness and how can it help?
  • What is the purpose of mindfulness? 
  • What’s the difference between mindfulness and meditation?
  • Practicing Mindfulness 
  • How do I practice mindfulness?
  • The Benefits of Mindfulness 
  • Does mindfulness really work?
  • How does mindfulness help relieve anxiety? 
  • Can mindfulness help me break bad habits?
  • Can mindfulness help my relationships?

Unit 5 – CBT Exercises for Self-Help

  • CBT worksheets and guided exercises to put into practice what has been learned



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