Circularskuch Toh Koro-Naa - Workbook PDF

Suvarna Agrawal,
Shweta Kansal - 2020
Mental
Health
Matters
Mini Workbook
to
Stay Indoors and Make the Most of it!
by
Shweta Kansal & Suvarna Agrawal
#Unleash #InfiniteLittleMusings
Suvarna Agrawal, Shweta Kansal - 2020
Hello!
We all have read extensively about the recent crisis the world is
facing – The COVID19 an d majority of us are taking the safety
measures of staying in an d self-quarantining.
We deser ve an applaud, but being humans with tricky little thing

called Min d, we end up feeling confined an d locked up inside the four
walls and dreading the time we have received to stay in and do
whatever we want to. All of us are sharing messages to stay positive.
In lieu of that, UNLEASH and INFINITE LITTLE MUSINGS came
together to bring out a workbook which can be used by all (someone
getting anxious an d annoyed staying in or someone facing a relapse
of Mental Health Condition) to keep you occupied an d be productive
in the activities you do.
In order to help in dividual deal with the psychological impact of

quarantine, this is an easy-to-implement workbook to feel powerful
from powerless which will keep ourselves/members of family busy
an d also help you monitor your mood, behaviour, emotions, symptoms
in check leading to reduction in intensity of symptoms if any (or
prevent relapse in cases in dividuals already face an issue).
Shweta Kansal Suvarna Agrawal

Clinical Psychologist Counselling Psychologist
(RCI) Mental Health Educationist
#Unleash #InfiniteLittleMusings 2
What Stops you this Time?
We all have been making excuses of not being able to

take care of our hobbies/passion. Right now we have a lot
of time to try new things like cooking your favorite
dessert/reading that book etc.
List down the excuses you make and cross it when you
overcome that excuse and try out for the first time.
Time
Laziness
We have a
Cook/help
Guests
Me-Time
Things NOBODY (including

yourself) KNOWS about you!
( Because you never found that time to introspect before :O )
1
2
3
4
5
6
7
8
Self Love/
Introspection
The Zen Zone
If you are staying home with members in the house and not
used to of being around someone all the time, IT’S TIME that
you MAKE SOME RULES acceptable by both.
1 I will have my milk/tea time alone for 10 minutes every morning
2
3
4
5
6
7
8
It’s Okay Make sure to communicate properly before

Add as to be
many as Selfish
setting rules. Communication is the key to
you want peaceful environment.
My Tree Of life
Time to let your creative juices flow. When was the last time
you made your Family Tree?
Sit back and start. Below is a rough sketch. Draw, add leaves,
branches/objects if possible take a bigger sheet and DIY by
pasting pictures from your album.
Being
Thankful It good to spend time with yourself or do it as a team
and reminiscence. Pay gratitude for being surrounded by
the love and support of your near and dear one’s. 6
WOW Words Of Wisdom
Just because someone

stumbles and loses
‘Unagi’ , I am always
their path, doesn’t
aware.
mean they are lost
forever.
Life mein sabse bada -Ross Geller
risk hota hai kabhi na (F.R.I.E.N.D.S)
-Professor X, X-Men
risk lena
-Movie Barfi
So many books, so
little time.
-Frank Zappa
WOW Words Of Wisdom
It’s time to create your own treasured list of uplifting

quotes and affirmations while you binge TV/Series/Books.
MAKE THE MOST OF THE TIME YOU HAVE GOT!
8
Color the mandala focusing on your breath and feel free

to fill it with patterns you wish to incorporate.
9
Shweta Kansal, Suvarna Agrawal - 2020
PROCRASTINATION
When you got the time, Why not say ‘No’ to wasting time
and finding excuses. Let’s look at the brighter side of
‘Trying’
Today ’s ‘Things I have ‘One step which ‘Short ter m ‘Long ter m
Date been I can take benefits’ benefits’
procrastinating’ today ’
(Example) Set the Closet Arrange atleast one Contentment, I will get the
March rack cleaning, motivation to
22,2020 organization, clean the next
sticking to day’s racks tomorrow
goal
It starts with baby steps. But all it nee ds is a start with

something as small as cleaning to as big as a long ter m goal
10
It all depends how you perceive a particular

situation. It not just helps you take the
preventive measures but lets you enjoy the
whole process life throws at you.
That’s what we call,

“MAKING THE MOST OF IT”
Keep a check on reading News to twice a day in case it is
causing you a lot of discomfort
Hydration is the Key
Drink sips and keep coloring everytime/hourly to track

your hydration level. It is not only good for body but also
to fight germs/viruses.
12
Gratitude is the Key

“3 things I am grateful for”
WRITE IT ON AN EVERYDAY BASIS using as

many sheets as you want. The more you write, the
greater the acceptance. 13
Shweta Kansal, Suvarna Agrawal- 2020
Checklist to try new things

or start something again…
Painting/colouring Arranging my room/house
Decorating my room Go through old photo albums
Stiching Learn new language online
Word puzzles Sudoku
Talk to friends Playing with pet
Wash dishes Rearrange almirah
Play indoor cards, ludo, carrom, chess etc. Watch movie/TV/Netflix
Self pampering Talk to relatives
Write a thank you note to someone Listening to music
Learn make-up Relaxation, meditation, yoga
Gardening Singing/Karaoke
Spending time with family Eating with family
Reading a book Exercise at home
Cooking Dancing
Set new goals Sleep
Start some new hobby Explore new online courses
Create a backup of my laptop/phone Write a story/poem/journal
Wash clothes Click photos/videos
Doodling/mandala art Make best out of waste
Take a warm bath Making your own activities
Color the boxes

Re d – Not doing, Green – Done/Doing, Yellow – Going to try 14
STAYING ALONE OR SELF ISOLATION is

breaking our daily routine leading to a
lot of challenging thoughts and
difficulty in managing emotions.
A lot of people who

already have certain
mental health condition
have difficulties in
handling relapses.
Some who have never

previously experienced
any mental health
condition, can be prone
to certain Mental Health
Challenges specially
anxiety in times of crisis.
Whatever the case may be, we have got you covere d.
Daily Thought Monitoring Sheet
‘Am I
overthinking?’
Identify: Am I
‘My current assuming about the ‘What could be
future or other’s
thoughts’ the alternative
minds? Am I thinking
thoughts?’
in an extreme? Am I
magnifying the
problem? Am I
emotionally low right
now?
1.
2.
3.
4.
5.
6.
7.
8.
Take prints / Create your own in a Book/Journal
Situations or Thoughts
that Trigger My Anxiety
‘Situations/thoughts/ topics ‘What helps me/ what can

I do to avoid?’
that trigger my anxiety’
1.
2.
3.
4.
5.
6.
7.
8.

This leads to building insight about the situations that cause a trigger
as well as self help to find a path to managing it
17
Daily Symptoms Checklist to

Avoid Relapse
‘My symptoms’ Rating : 0 – 10

(0 = Not at all
10 =Severe )
1.
2.
3.
5.
6.
7.
8.

In case the symptoms are rate d high and cause difficulty, talk to
someone truste d and try mindfulness and yoga to ease the symptoms.
My Relaxation Plan
‘Activities for relaxation’ ‘Activities that help me relax’
1. Deep breathing
2. Guided meditation
3. Yoga
4. Meditation
5. Visualization
6. Soothing music
7. Prayers
8. Om chanting
Any other:

It always starts with a plan. You nee d to chalk out and follow on an
everyday basis to reap the benefits of it.
Checklist for My Daily Routine
Time Activities Date

(Keep adding dates and put a tick when done)
_ _ _ _ _ _ _ _ _ _ _
6-7 am Wake up
& Drink Water
7-8 am
8-9 am
9-10 am
10-11 am
11-12 pm
12-1 pm
1-2 pm
2-3 pm
3-4 pm
4-5 pm
5-6 pm
6-7 pm
7-8 pm
8-9 pm
9-10 pm
10-11pm Sleep

It nee d not be necessary that you have to have same routine, you
can make changes as per your comfort 20
Wait a Second!
Building insight and Taking Charge of Apprehensions and
Worries
Date ‘Situation/thought ‘Is it in ‘If Yes, ‘If not, then

bothering me’ my What can what is the
control?’ I do?’ best I can
(Yes/No) do?’
Example The news always shows Yes I can reduce If not possible
March 22 reasons to worry while I am the amount then I can learn
in self quarantine. I am of news I to accept that I
scared even more. read to two am taking all
times a day precautionary
measures. If
something
happens I will
be able to take
care of it.

It requires patience and commitment.
21
STAYING ALONE OR SELF ISOLATION

breaks our daily routine leading to a
lot of challenging thoughts and
difficulty in managing emotions.
This can also lead to

people taking extreme
steps and indulge into
self-harm.
In that case, there is a

safety list that can be
made for immediate
intervention.
Have a look
My Safety List!
“Instead of harming myself, I can”
Talk to someone (friend/family member)
Seek professional help via online services
Distract myself
Write whatever is bothering me
Use a red pen/marker (instead of blade)
Throw foam ball/pillows on wall
Scream into a pillow
Remind myself with positive affirmation
Snap a rubber band on wrist
Draw or write about the situation and tear it into pieces and
flush it off
Others:
Remember: Breathing and calming down self is the first essential step
before our mind leads us to take a huge dangerous step.
23
Patient Safety Plan Template
Step 1: Warning signs (thoughts, images, mood, situation, behavior) that a crisis may be
developing:
1. _____________________________________________________________________________________________
2. _____________________________________________________________________________________________
3. _____________________________________________________________________________________________
Step 2: Internal coping strategies – Things I can do to take my mind off my problems
without contacting another person (relaxation technique, physical activity):
1. _____________________________________________________________________________________________
2. _____________________________________________________________________________________________
3. _____________________________________________________________________________________________
Step 3: People and social settings that provide distraction:
1. Name____________________________________________________ Phone______________________________
2. Name____________________________________________________ Phone______________________________
3. Place__________________________________________ 4. Place______________________________________
Step 4: People whom I can ask for help:
1. Name____________________________________________________ Phone______________________________
2. Name____________________________________________________ Phone______________________________
3. Name____________________________________________________ Phone______________________________
Step 5: Professionals or agencies I can contact during a crisis:
1. Clinician Name____________________________________________ Phone______________________________

Clinician Pager or Emergency Contact # _________________________________________________________
2. Clinician Name____________________________________________ Phone______________________________
Clinician Pager or Emergency Contact # _________________________________________________________
3. Local Urgent Care Services______________________________________________________________________
Urgent Care Services Address___________________________________________________________________
Urgent Care Services Phone_____________________________________________________________________
4. Suicide Prevention Lifeline Phone: 1-800-273-TALK (8255)
Step 6: Making the environment safe:
1. _____________________________________________________________________________________________
2. _____________________________________________________________________________________________
Safety Plan Template ©2008 Barbara Stanley and Gregory K. Brown, is reprinted with the express permission of the authors. No portion of the Safety Plan Template may be reproduced
without their express, written permission. You can contact the authors at bhs2@columbia.edu or gregbrow@mail.med.upenn.edu.
The one thing that is most important to me and worth living for is:
________________________________________________________________
Remember: Seek professional support from nearby mental health hospital in case of
emergency 24
With Saumya
Youtube Instagram and

Facebook
ONLINE RESOURCES WHICH WE

PERSONALLY USE TO CALM OURSELVES
DOWN AND PRACTISE MINDFULNESS
THROUGH VARIOUS MEANS.
Think Up GRATITUDE
Available on Google Available on Google

Available on Google
Playstore and Apple Playstore and Apple
Playstore and Apple
Store Store
Store
About Us
Shweta Kansal
SHWETA KANSAL SUVARNA AGRAWAL

Clinical Psychologist Mental Health Educationist
Private Practice - Delhi Counselling Psychologist
(RCI, Gold Medalist, GMCH Wellness Trainer
Chandigarh) (FMHE, NIMHANS, Bangalore)
www.shwetakansal.com www.infinitelittlemusings.com
info@shwetakansal.com suvarna93.agrawal@gmail.com
“It is very disheartening to see “With people getting extra time

an increase in the number of up on their sleeves caused due
cases in clinic with symptoms of to the novel virus causing havoc
anxiety, depression, panic attacks, around the globe, people are
OCD and other mental health unable to us the time in a
problems. People in remission have productive way and all the
also reported either exacerbation distress and precautionary
of symptoms or relapse triggered measures are causing a toll on
by novel conora virus and as a their mental as well as physical
result of quarantine. During this health affecting their overall
phase, it is becoming very well-being triggering various
difficult for patients with mental mental health conditions. So,
illness to keep themselves busy here we will be learning little
or distracted which is resulting in things for a healthier you…
overthinking, mood changes and Let’s take care of our own
low productivity level.” self?”

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Suvarna Agrawal,

Shweta Kansal - 2020

We deser ve an applaud, but being humans with tricky little thing

In order to help in dividual deal with the psychological impact of

Shweta Kansal Suvarna Agrawal

What Stops you this Time?

We all have been making excuses of not being able to

Things NOBODY (including

( Because you never found that time to introspect before :O )

The Zen Zone

1 I will have my milk/tea time alone for 10 minutes every morning

It’s Okay Make sure to communicate properly before

WOW Words Of Wisdom

Just because someone

WOW Words Of Wisdom

It’s time to create your own treasured list of uplifting

Color the mandala focusing on your breath and feel free

It starts with baby steps. But all it nee ds is a start with

It all depends how you perceive a particular

That’s what we call,

Hydration is the Key

Drink sips and keep coloring everytime/hourly to track

Gratitude is the Key

WRITE IT ON AN EVERYDAY BASIS using as

Checklist to try new things

Painting/colouring Arranging my room/house

Decorating my room Go through old photo albums

Stiching Learn new language online

Word puzzles Sudoku

Talk to friends Playing with pet

Wash dishes Rearrange almirah

Play indoor cards, ludo, carrom, chess etc. Watch movie/TV/Netflix

Self pampering Talk to relatives

Write a thank you note to someone Listening to music

Learn make-up Relaxation, meditation, yoga

Spending time with family Eating with family

Reading a book Exercise at home

Set new goals Sleep

Start some new hobby Explore new online courses

Create a backup of my laptop/phone Write a story/poem/journal

Wash clothes Click photos/videos

Doodling/mandala art Make best out of waste

Take a warm bath Making your own activities

Color the boxes

STAYING ALONE OR SELF ISOLATION is

A lot of people who

Some who have never

Whatever the case may be, we have got you covere d.

Daily Thought Monitoring Sheet

Take prints / Create your own in a Book/Journal

‘Situations/thoughts/ topics ‘What helps me/ what can

Take prints / Create your own in a Book/Journal

Daily Symptoms Checklist to

‘My symptoms’ Rating : 0 – 10

Take prints / Create your own in a Book/Journal

‘Activities for relaxation’ ‘Activities that help me relax’

Take prints / Create your own in a Book/Journal

Checklist for My Daily Routine

Time Activities Date

Take prints / Create your own in a Book/Journal

Date ‘Situation/thought ‘Is it in ‘If Yes, ‘If not, then

Take prints / Create your own in a Book/Journal

STAYING ALONE OR SELF ISOLATION

1. Clinician Name______________ Phone