Professional Documents
Culture Documents
Self-Management
Personal
Workbook
Hope
Choice
Involvement
Recovery
Third Edition
March 2010
New York State
Office of Mental Health
Michael F. Hogan, Ph.D., Commissioner
Rr
Personal Workbook | 1
Wellness Self-Management
Personal Workbook
Developed by
The New York State Office
of Mental Health (NYSOMH)
1HZ<RUN6WDWH2ɷFHRI0HQWDO+HDOWKUG(GLWLRQ$OOULJKWVUHVHUYHG
2 | Wellness Self-Management
ACKNOWLEDGEMENTS
7KHGHYHORSPHQWDQGVXSSRUWIRUWKHZLGHVSUHDG %HQMDPLQ56KHU0$/06:'LUHFWRURI
LPSOHPHQWDWLRQRIWKH:HOOQHVV6HOIĥ0DQDJHPHQW 7UDLQLQJ,&/
Ī:60īSURJUDPZDVPDGHSRVVLEOHE\WKHDFWLYH
7RQ\7UDKDQ2ɷFHRI5HFLSLHQW$ɱDLUV1<ĥ
OHDGHUVKLSRI0LFKDHO)+RJDQ3K'&RPPLVVLRQĥ
620+
HURIWKH1HZ<RUN6WDWH2ɷFHRI0HQWDO+HDOWK
&DUHQ:HLQJDUW/&6:&OLQLFDO6XSHUYLVRU
6SHFLDODSSUHFLDWLRQLVH[WHQGHGWR5REHUW0\HUV 7KH3RVWJUDGXDWH&HQWHUIRU0HQWDO+HDOWK
3K'$VVRFLDWH&RPPLVVLRQHUIRU$GXOW6HUYLFHV
IRUKLVKLJKO\YLVLEOHGLUHFWDQGFRQWLQXRXVVXSSRUW 6KHHWDO5D\DQFKD8,%+$GPLQLVWUDWLYH$VVLVĥ
RIWKH:60DQGUHODWHGLQLWDWLYHVWKURXJKRXW1HZ tant
York State.
7KHLQLWLDOYHUVLRQRIWKH:60ZRUNERRNZDVSLĥ
)XUWKHUPRUHWKH&HQWHUIRU3UDFWLFH,QQRYDWLRQVDW ORWHGDWWHQDJHQFLHVDɷOLDWHGZLWK8,%+DQGDW
1HZ<RUN6WDWH3V\FKLDWULF,QVWLWXWHXQGHUWKHGLĥ +XGVRQ5LYHU3V\FKLDWULF&HQWHULQ3RXJKNHHSVLH
UHFWLRQRI6XVDQ(VVRFN3K'KDVEHHQLQVWUXPHQĥ 1HZ<RUN7KH:RUNERRNKDVEHHQVKDSHGE\IHHGĥ
WDOLQSURYLGLQJWKHQHFHVVDU\WHFKQLFDODQGHYDOXDĥ EDFNSURYLGHGE\WKHFRQVXPHUVVWDɱDQGOHDGHUV
WLRQUHVRXUFHVDQGH[SHUWLVHWRLQVXUHVXFFHVVIXOGHĥ RIWKHVHRUJDQL]DWLRQV:LWKRXWWKHLUHɱRUWVWKH
YHORSPHQWLPSOHPHQWDWLRQDQGHYDOXDWLRQRIERWK :RUNERRNFRXOGQRWKDYHEHHQGHYHORSHG
WKH$GXOW:60DQG.(<LQLWDWLYHVLQ1<6
7KH:RUNERRNLQFOXGHVPDWHULDOWKDWKDVEHHQUHĥ
$SSUHFLDWLRQLVH[WHQGHGWR6KDURQ&DUSLQHOOR SULQWHGRUPRGL¿HGZLWKSHUPLVVLRQIURP
3K'IRUPHU&RPPLVVLRQHURIWKH1<620+
ZKRVHOHDGHUVKLSZDVWKHFDWDO\VWIRUWKHGHYHORSĥ 20+2ɷFHRI5HFLSLHQW$ɱDLUVĪī5HFĥ
PHQWRIWKH:60SURJUDP RPPHQGDWLRQV,QIXVLQJ5HFRYHU\3ULQFLSOHVLQ
WKH,OOQHVV0DQDJHPHQW 5HFRYHU\5HVRXUFH
7RRONLW$OEDQ\1HZ<RUN6WDWH2ɷFHRI0HQWDO
$SSUHFLDWLRQLVDOVRH[WHQGHGWRWKHIROORZLQJLQGLĥ
+HDOWK
YLGXDOVIRUWKHLUFRQWULEXWLRQV
5\DQ6:/LWWUHOO.+6RZHUV& 3HDERG\
3HWHU%HLWFKPDQ'6:([HFXWLYH'LUHFWRU ''ĪīSolutions for Wellness īQGHGīĪ(OL
7KH%ULGJH,QF /LOO\DQG&RPSDQ\ī$YDLODEOHDWZZZWUHDWPHQWĥ
WHDPFRP
3HWHU&&DPSDQHOOL3V\'3UHVLGHQW &(2
:HLGHQ3-6FKHLÀHU3/-RKQVRQ0F&UDU\.
7KH,QVWLWXWHIRU&RPPXQLW\/LYLQJ,QFĪ,&/ī
HWDOĪīTeam SolutionsĪUGHGī.Ī(OL/LOO\
&DWK\&DYH/&6:'LUHFWRURI&XOWXUDO&RPĥ DQG&RPSDQ\ī$YDLODEOHDWZZZWUHDWPHQWWHDP
SHWHQFH1<620+ FRP
$P\&ROHVDQWH2ɷFHRI5HFLSLHQW$ɱDLUV1<ĥ 7KLV:RUNERRNDOVRLQFOXGHVPDWHULDOUHSULQWHGRU
620+ PRGL¿HGIURPVRXUFHVLQWKHSXEOLFGRPDLQ7KHVH
5RVD0*LO'6:3UHVLGHQW &(2&RPXQLĥ LQFOXGH
OLIH,QF
0XHVHU . DQG *LQJHULFK 6 Īī Illness
6KDURQ*ROG/&6:'LUHFWRURI&RQWLQXLQJ Management & Recovery Implementation Resource
'D\7UHDWPHQW7KH%ULGJH,QF Kit :DVKLQJWRQ '& 8QLWHG 6WDWHV 'HSDUWĥ
&KULV.HDQH)13,&/ PHQWRI+HDOWKDQG+XPDQ6HUYLFHV6XEVWDQFH
$EXVHDQG0HQWDO+HDOWK6HUYLFHV$GPLQLVWUDĥ
+DUYH\/LHEHUPDQ3K'&RQVXOWDQWWR,&/ WLRQ$YDLODEOHDWKWWSGRZQORDGQFDGLVDPKVD
JRYNHQSGIWRRONLWVLOOQHVV,05B8VHUVSGI
Personal Workbook | 3
7KH:RUNERRNUHSUHVHQWVDQDGDSWDWLRQRIH[LVWĥ :HDUHJUDWHIXOIRUWKHFRQWULEXWLRQVRIWKHSDUWLFLĥ
LQJRSHQĥVRXUFHUHSRUWVDQGHGXFDWLRQDOPDWHULDOV SDQWVLQWKH,OOQHVV0DQDJHPHQWDQG5HFRYHU\GLVĥ
DVZHOODVFRQVLGHUDEOHQHZPDWHULDOFUHDWHGE\WKH VHPLQDWLRQSURMHFWZKLFKUHFHLYHGVXSSRUWIURP
:RUNERRN'HYHORSPHQW7HDP$GDSWDWLRQVJHQHUĥ 1<620+DQGWKH6XEVWDQFH$EXVHDQG0HQWDO
DOO\LQYROYHGFKDQJHVLQODQJXDJHIRUPDWVHTXHQFĥ +HDOWK6HUYLFHV$GPLQLVWUDWLRQDQGIXQGVIURPWKH
LQJRIWRSLFVDQGRUJDQL]DWLRQRIOHVVRQV)XUWKHUĥ 5REHUW:RRG-RKQVRQ)RXQGDWLRQ3DUWLFLSDQWV¶
PRUHWKH:RUNERRNZDVGHVLJQHGWRUHÀHFWWKH ZRUNDQGIHHGEDFNKHDYLO\LQÀXHQFHGWKHGHYHORSĥ
SULQFLSOHVRIUHFRYHU\UHFRJQL]HWKHUROHRIFXOWXUDO PHQWRIWKLV:RUNERRN$GGLWLRQDOO\ZHDSSUHFLĥ
DQGUHOLJLRXVYDOXHVKLJKOLJKWWKHFRQQHFWLRQEHĥ DWHWKHWKRXJKWIXODQGFRQVWUXFWLYHIHHGEDFNRI
WZHHQPHQWDODQGSK\VLFDOKHDOWKDQGDGGUHVVWKH WKHPHPEHUVRIVHYHUDOIRFXVJURXSVZKRUHYLHZHG
FKDOOHQJHVRISURYLGLQJ:60VHUYLFHVLQDJURXS WKHVHPDWHULDOVDVWKH\ZHUHGHYHORSHG
PRGDOLW\
:HDOVRZLVKWRDFNQRZOHGJHWKHFRQWULEXWLRQRI
0RVWQRWDEO\ZHDUHLQGHEWHGWRWKHZRUNRI.LP (OL/LOO\DQG&RPSDQ\ZKLFKGHYHORSHGWKH6ROXĥ
0XHVHU3K'DQG6XVDQ*LQJHULFK06:ZKR WLRQVIRU:HOOQHVVDQG7HDP6ROXWLRQVHGXFDWLRQDO
GHYHORSHGWKHFRPSUHKHQVLYH,OOQHVV0DQDJHPHQW PDWHULDOVGLVVHPLQDWHGWKURXJKWKH8QLYHUVLW\RI
DQG5HFRYHU\Ī,05īSUDFWLFHDQGUHODWHGUHVRXUFH 0HGLFLQHDQG'HQWLVWU\RI1HZ-HUVH\6RPHRIWKH
NLW7KH:60:RUNERRNLQFRUSRUDWHVPDQ\RIWKH PDWHULDOZDVGLUHFWO\LQFRUSRUDWHGLQWRWKH:RUNĥ
WRSLFDUHDVIURPWKH,05UHVRXUFHNLW,QDGGLWLRQ ERRNDQGWKHGHYHORSPHQWRIQHZPDWHULDOZDV
WKH,05HPSKDVLVRQDFRPSUHKHQVLYHFXUULFXOXP JXLGHGE\WKHVLPSOLFLW\DQGFODULW\RIODQJXDJHRI
DQGNH\FOLQLFDOSUDFWLFHFRPSHWHQFLHVVXFKDVPRĥ WKH/LOO\PDWHULDO
WLYDWLRQDOHGXFDWLRQDODQGFRJQLWLYHEHKDYLRUDODSĥ
SURDFKHVVHUYHGDVWKHFRQFHSWXDOIRXQGDWLRQIRU
WKH:60:RUNERRNDQGUHODWHGWUDLQLQJPDWHULDOV
WELCOME!
Congratulations on your decision to take more control over your life!
As current and former recipients of services, we know it takes a lot of
courage and hard work to make changes. The effects of mental illness
can make even the simplest of tasks seem very difficult and drain us
of our energy and resources. However, as you will learn in the first
chapter, everyone can recover from mental illness and you are in
control of your own recovery. You are the expert on yourself and no
one can tell you what your path to recovery will look like. You will
have to decide what works for you and what doesn’t. Your Workbook is
designed to help you with these decisions.
For many of us traditional treatment has been only a part of our
recovery. To get the most out of this program, we encourage you to
develop real, authentic relationships by listening to and learning from
people in your group and from others; to share your experiences with
your peers; to co-lead the group; to find a buddy and to follow through
on your Action Steps. Real life happens outside of the clinic and your
Action Steps will help to make it real for you.
You are about to start on an adventure. What you do now will
determine who you will become.
We wish you well on the journey,
7KH%XUHDXRI5HFLSLHQW$ɱDLUV
1HZ<RUN6WDWH2ɷFHRI0HQWDO+HDOWK
6 | Wellness Self-Management
:(:$17<285)(('%$&.
<RXUIHHGEDFNLVYHU\LPSRUWDQW<RXUH[SHULHQFHZLWKWKH:60SURJUDPJLYHV\RXD
VSHFLDOLQVLJKWLQWRVWUHQJWKVDQGOLPLWVRIWKHSURJUDP<RXULQVLJKWZLOOKHOSWKHDXWKRUVRI
WKHZRUNERRNLPSURYHWKHPDWHULDOV7KHDXWKRUVDUHHVSHFLDOO\LQWHUHVWHGLQNQRZLQJLIDQG
KRZWKHSURJUDPZDVKHOSIXOWR\RX
3OHDVHJRWRWKHVXUYH\DWWKHHQGRIWKHZRUNERRNDQGFRQVLGHUFRPSOHWLQJDQGWHDULQJLW
RXW3OHDVHVHQG\RXUFRPSOHWHGVXUYH\WRWKH:60ZRUNERRNDXWKRUVE\JLYLQJLWWR\RXU
JURXSOHDGHURUE\VHQGLQJLWRQ\RXURZQWRWKHDGGUHVVOLVWHGRQWKHVXUYH\7KHUHLVDOVR
DVXUYH\IRU\RXUJURXSOHDGHUWRFRPSOHWH7RSURWHFW\RXUSULYDF\SOHDVHGRQRWSXW\RX
QDPHRQWKHVXUYH\
7KH1HZ<RUN6WDWH2ɷFHRI0HQWDO+HDOWK
&HQWHUIRU3UDFWLFH,QQRYDWLRQVDW&ROXPELD3V\FKLDWU\
Personal Workbook | 7
Chapter 1: Recovery
7RSLF:KDW,V5HFRYHU\"
/HVVRQ 9LVLRQVRI5HFRYHU\ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
7RSLF6HWWLQJ*RDOV+HOSV5HFRYHU\
/HVVRQ ([SORULQJ<RXU3HUVRQDO/LIH*RDOV . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ 8QGHUVWDQGLQJ%DUULHUVWKDW*HWLQWKH:D\RI$FKLHYLQJ*RDOV . . . . . . . . .
/HVVRQ 8VLQJ6WUDWHJLHVWR2YHUFRPH%DUULHUVWKDW*HWLQWKH:D\RI
$FKLHYLQJ*RDOV . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
7RSLF8QGHUVWDQGLQJ:KDW+HOSVDQG:KDW+LQGHUV5HFRYHU\
/HVVRQ :KDW+HOSV5HFRYHU\" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ :KDW+LQGHUV5HFRYHU\" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ &KRRVLQJ<RXU2ZQ5HFRYHU\6WUDWHJLHV. . . . . . . . . . . . . . . . . . . . . .
7RSLF<RXU&XOWXUDO%DFNJURXQGDQGWKH:603URJUDP
/HVVRQ +RZ<RXU&XOWXUDO5HOLJLRXVDQG)DPLO\%DFNJURXQG$ɱHFWVWKH
'HFLVLRQV<RX0DNHDERXW0HQWDO+HDOWK7UHDWPHQW. . . . . . . . . . . . . . .
7RSLF3HUVRQDO6WUHQJWKVDQG2XWVLGH5HVRXUFHV+HOS5HFRYHU\
/HVVRQ 5HFRJQL]LQJDQG8VLQJ<RXU3HUVRQDO6WUHQJWKV . . . . . . . . . . . . . . . . . . 8
/HVVRQ 5HFRJQL]LQJDQG8VLQJ<RXU&XOWXUDODQG&RPPXQLW\5HVRXUFHV . . . . . . . .
7RSLF6RFLDO&XOWXUDODQG&RPPXQLW\6XSSRUWV+HOS5HFRYHU\
/HVVRQ 6RFLDO6XSSRUWV+HOS5HFRYHU\ . . . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ 8VLQJ6HOIĥ+HOSDQG3HHU6XSSRUW . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ &RQQHFWLQJWR<RXU&RPPXQLW\ . . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ 0HHWLQJ1HZ3HRSOH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
/HVVRQ *HWWLQJ&ORVHUWR3HRSOH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
8 | Wellness Self-Management
WSM Wrap-Up
Topic 1: Wellness Self-Management Plan
/HVVRQ 0\:HOOQHVV6HOIĥ0DQDJHPHQW3ODQ . . . . . . . . . . . . . . . . . . . . . . . 8
7RSLF5HYLHZRI:KDW+DV%HHQ/HDUQHG
/HVVRQ :KDW+DYH,/HDUQHG"+RZ&DQ0\/HDUQLQJ+HOS2WKHUV" . . . . . . . . . .
/HVVRQ (QGLQJVDQG1HZ%HJLQQLQJV . . . . . . . . . . . . . . . . . . . . . . . . . . .
$SSHQGL[$4XDOLW\RI/LIH3URJUHVV&KHFNOLVW . . . . . . . . . . . . . . . . . . . . . . .
Good News
“Long-term studies have consistently found that half to two-thirds of people diagnosed
with major mental illness go on to a significant or complete recovery. Data show that
even in the second or third decade, a person can still go on to a complete recovery.
I believe you can be one of the ones to recover.”
3DWULFLD'HHJDQ3K'
Presentation: “I Don’t Think It Was My Treatment Plan That Made Me Well”:
6HOIĦ'LUHFWHG5HFRYHU\DQGWKH5ROHRIWKH0HQWDO+HDOWK3URIHVVLRQDO
10 | Wellness Self-Management
INTRODUCTION
WELLNESS SELF-MANAGEMENT (WSM)
PROGRAM OVERVIEW
LESSON 01
I M P O R TA N T I N F O R M AT I O N
:HOOQHVV6HOIĥ0DQDJHPHQWĪ:60īLVD JHWWKDWKHRUVKHLVDSHUVRQZLWKJRDOV
SURJUDPIRUSHRSOHZKRKDYHKDGH[SHULĥ YDOXHVVWUHQJWKVQHHGVGUHDPVGHVLUHV
HQFHVZLWKPHQWDOKHDOWKSUREOHPVWKDW DQGWDOHQWV,QVWHDGDSHUVRQPD\WKLQNRI
KDYHUHVXOWHGLQGLVDSSRLQWPHQWVLQOLIH KLPRUKHUVHOIDVDPHQWDOO\LOOSHUVRQ¿UVW
3HRSOHZKRSDUWLFLSDWHLQWKLVSURJUDPDUH DQGIRUHPRVW
ORRNLQJWRLPSURYHWKHLUVXFFHVVDQGVDWLVĥ 6RPHWLPHVWKHPHQWDOKHDOWKV\VWHPPD\
IDFWLRQLQLPSRUWDQWDUHDVRIOLIH IRFXVWRRPXFKRQDSHUVRQ¶VPHQWDOKHDOWK
7KURXJKRXWWKLV:RUNERRN\RXZLOOVHH SUREOHPVDQGQRWSD\HQRXJKDWWHQWLRQWR
WKHZRUG5(&29(5<7KLVZRUGLVRIWHQ WKHSHUVRQ¶VZDQWVDQGJRDOV
XVHGWRPHDQRYHUFRPLQJGUXJDQGDOFRKRO ,QWKH:603URJUDPWKHIRFXVLVRQ\RX
SUREOHPV,QWKLV:RUNERRN\RXZLOOOHDUQ DVDFRPSOHWHSHUVRQ¿UVWDQGIRUHPRVW
WKDWWKHZRUG5(&29(5<PHDQVVRPHĥ
0DQ\RIWKHWRSLFVLQWKH:603URJUDP
WKLQJGLɱHUHQWZKHQDSSOLHGWRPHQWDO
DUHEDVHGRQUHVHDUFK¿QGLQJV7KHVH¿QGĥ
KHDOWKSUREOHPV
LQJVVKRZWKDWOHDUQLQJDERXWWKHVHWRSLFV
$VKXPDQEHLQJVZHDUHDOOLQYROYHGLQ DQGDSSO\LQJZKDWLVOHDUQHGFDQPDNHD
PDQDJLQJRXUPHQWDODQGSK\VLFDOZHOOĥEHĥ GLɱHUHQFHLQSHRSOH¶VOLYHV
LQJ+DQGOLQJVWUHVVVROYLQJSUREOHPVJHWĥ
WLQJDORQJZLWKRWKHUVFRSLQJZLWKGLVDSĥ The eight goals of the Wellness Self-
SRLQWPHQWVDQGNHHSLQJDEDODQFHGOLIHDUH Management Program
SDUWRIHYHU\RQH¶VGD\ĥWRĥGD\FKDOOHQJHV
/HDUQLQJDERXWUHFRYHU\DQGZKDWLWFDQ
,W¶VLPSRUWDQWWKDWZHGRQ¶WVSHQGWRR
PHDQIRU\RX
PXFKWLPHDQGHQHUJ\PDQDJLQJRXUPHQĥ
WDODQGSK\VLFDOKHDOWK,IZHGRWKHQWKHUH 0DNLQJWKHEHVWXVHRI\RXUPHQWDODQG
LVQRWPXFKWLPHDQGHQHUJ\OHIWWRDFFRPĥ SK\VLFDOKHDOWKVHUYLFHV
SOLVKJRDOVDQGHQMR\OLIH /HDUQLQJKRZPHQWDOKHDOWKDQGSK\VLFDO
/HDUQLQJKRZWRPDQDJHPHQWDOKHDOWK ZHOOQHVVZLOOKHOS\RXWRDFKLHYH\RXUJRDOV
SUREOHPVIUHHVXSWLPHDQGHQHUJ\WRSXUĥ DQGVXSSRUW\RXUSHUVRQDOUHFRYHU\
VXHJRDOVDQGHQMR\OLIH 6WD\LQJZHOOE\GHFUHDVLQJV\PSWRPVRID
)RUVRPHSHRSOHPDQDJLQJPHQWDOKHDOWK PHQWDOKHDOWKSUREOHP
SUREOHPVDQGWU\LQJWRVWD\KHDOWK\WDNHXS
/HDUQLQJKRZWRPDQDJHGD\ĥWRĥGD\VWUHVV
DORWRIWLPHDQGHQHUJ\,QIDFWDSHUVRQ¶V
PHQWDOKHDOWKSUREOHPVFRXOGEHFRPHWKH DQGSUHYHQWUHODSVH
FHQWHURIKLVRUKHUOLIH$SHUVRQPD\IRUĥ 6WD\LQJZHOOE\FRQQHFWLQJZLWKRWKHUV
Personal Workbook | 11
6WD\LQJZHOOE\OLYLQJDKHDOWK\OLIHVW\OH (DFKRIWKHOHVVRQVLQWKH:RUNERRNLV
GLYLGHGLQWRWKUHHSDUWV
5HFRJQL]LQJDQGEXLOGLQJRQ\RXUFXOWXUDO
YDOXHVDQGH[SHULHQFHVWRVXSSRUW\RXU Important Information:7KH¿UVWVHFĥ
SHUVRQDOUHFRYHU\ WLRQRIHDFKOHVVRQLQWURGXFHVWKHWRSLF
DQGWKHNH\IDFWVIRUWKRXJKWDQGGLVFXVĥ
:HOOQHVV6HOIĥ0DQDJHPHQWFDQEHXVHGLQ
VLRQ
LQGLYLGXDORUJURXSPHHWLQJV7KHVHPHHWLQJV
KDSSHQDWOHDVWRQFHDZHHNDQGXVXDOO\ODVWDW 3HUVRQDOL]HG:RUNVKHHW The workĥ
OHDVWPLQXWHV VKHHWKHOSV\RXWKLQNLQPRUHGHWDLODERXW
WKHLQIRUPDWLRQDQGDSSO\LWWR\RXUVHOI
DQGWR\RXURZQOLIH
+RZWKLV:RUNERRNLVRUJDQL]HG
Action Step:7KH$FWLRQ6WHSER[DVNV
7KH:RUNERRNKDVEULHIOHVVRQVWKDWDUH \RXWRZULWHGRZQDVPDOOVWHSWRWDNHWKDW
GLYLGHGE\WRSLFDUHDLQWRWKUHHPDMRUFKDSWHUV ZLOOKHOS\RXOHDUQPRUHDERXWWKHWRSLF
DUHDRUDSSO\LWLQ\RXURZQOLIH
Chapter 1:5HFRYHU\
Chapter 2:0HQWDO+HDOWK:HOOQHVVDQG
5HODSVH3UHYHQWLRQ
Chapter 3:/LYLQJD+HDOWK\/LIHVW\OHDQG
0HQWDO+HDOWK5HFRYHU\
Ve r y I m p o r t a n t P o i n t !
:60LVDSURJUDPWKDWFRYHUVPDQ\GLɲHUHQWWRSLFV
6RPHRIWKHWRSLFVZLOOEHYHU\LPSRUWDQWWR\RX<RX
may want to discuss these topics in greater detail than
WKH:60JURXSFDQRɲHU%ULQJLQJWKHVHWRSLFVXSLQ
meetings with other mental health professionals may
KHOS\RXJHWWKHPRVWRXWRIWKH:60SURJUDP
12 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Choosing goals important for you
+HUHDUHWKHHLJKWJRDOVRIWKH:603URJUDP3OHDVHFKHFNWKHER[HVQH[WWRWKHJRDOVWKDW
DUHLPSRUWDQWIRU\RX,WLV2.WRFKHFNDVPDQ\JRDOVDV\RXOLNH
/HDUQLQJDERXWUHFRYHU\DQGZKDWLWFDQPHDQIRU\RX
0DNLQJWKHEHVWXVHRI\RXUPHQWDODQGSK\VLFDOKHDOWKVHUYLFHV
/HDUQLQJKRZPHQWDOKHDOWKDQGSK\VLFDOZHOOQHVVZLOOKHOS\RXWRDFKLHYH\RXUJRDOV
DQGVXSSRUW\RXUSHUVRQDOUHFRYHU\
6WD\LQJZHOOE\GHFUHDVLQJV\PSWRPVRIDPHQWDOKHDOWKSUREOHP
/HDUQLQJKRZWRPDQDJHGD\ĥWRĥGD\VWUHVVDQGSUHYHQWUHODSVH
6WD\LQJZHOOE\FRQQHFWLQJZLWKRWKHUV
6WD\LQJZHOOE\OLYLQJDKHDOWK\OLIHVW\OH
5HFRJQL]LQJDQGEXLOGLQJRQ\RXUFXOWXUDOYDOXHVDQGH[SHULHQFHVWRVXSSRUW\RXU
SHUVRQDOUHFRYHU\
Discussion Point:
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 13
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about Action Steps
%HORZLVDORQJOLVWRISRVVLEOH$FWLRQ6WHSV\RXPD\FKRRVHWRWDNHDV\RXSDUWLFLSDWHLQWKH
:603URJUDP&KHFNWKHVWHSVWKDWDSSO\WR\RX,I\RXGHFLGHWRFRPSOHWHDQ$FWLRQ6WHS
DIWHUDOHVVRQLQWKH:603URJUDPWKLVPHQXPD\KHOS\RXGHFLGHZKLFK$FWLRQ6WHSWRWU\
When your Action Step is to better remember or find I’m interested in trying
out more about the topic in the WSM Program this kind of Action Step
Read written materials related to the topic.
Re-read the Workbook material on your own.
Find out more about the topic through the internet.
Talk to a professional person (case manager, counselor, psychiatrist,
nurse, pharmacist, etc.) to learn more about the topic.
Talk to a family member or friend to get his or her opinion about
the topic.
Talk to a peer (someone who is also working on their mental health
problems) about his or her experiences and opinions.
Talk to a pastor, priest, rabbi or other spiritual counselor in your
community to learn more about the topic.
When your Action Step is to practice something you I’m interested in trying
learned in the WSM Program this kind of Action Step
Ask someone you trust to support you in practicing a new skill.
Pick a time and place where you can practice your new skill without
distractions.
Write down the steps of the skill and carry the steps with you to
read before you try it out.
When your Action Step is to express your thoughts and I’m interested in trying
feelings about the topic in the WSM Program this kind of Action Step
Express your thoughts and feelings about the topic through creative
activities such as writing a poem or an essay, drawing a picture,
playing a song that relates to the topic, etc.
Personal Workbook | 15
When your Action Step involves getting support I’m interested in trying
from others this kind of Action Step
Talk to one or more people you trust about your involvement in
the WSM program. Invite them to learn about the program and let
them know how they can be helpful.
When your Action Step involves connecting with I’m interested in trying
resources in your community this kind of Action Step
Make a phone call to set up a meeting.
Ask someone to join you in visiting community resources, such
as self-help and advocacy groups, cultural programs, educational
programs, religious or spiritual groups, social clubs or other groups
in your community.
Discussion Point:
:KDW$FWLRQ6WHSVDUH\RXPRVWLQWHUHVWHGLQWU\LQJ"
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
16 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
7KLVOHVVRQIRFXVHVRQZD\VWRJHWWKHPRVWRXW )ROORZWKHJURXQGUXOHV
RIWKH:603URJUDP6RPHZD\VWRGRVRDUH
)RUHYHU\ERG\WREHQH¿WIURPWKHJURXS
GHVFULEHGEHORZ
JURXQGUXOHVDUHQHHGHG
*URXQGUXOHVDOORZHYHU\ERG\WRIHHOVDIH
%HDQDFWLYHSDUWLFLSDQW
DQGOHDUQWRJHWKHU
<RXFDQGRDQXPEHURIWKLQJVWRJHWWKH
PRVWRXWRIWKLVSURJUDP 6RPHFRPPRQJURXQGUXOHVDUHOLVWHGKHUH
<RXUJURXSPD\ZDQWWRPDNHDGGLWLRQDO
Ħ 7DNH\RXUSDUWLFLSDWLRQYHU\VHULRXVO\ JURXQGUXOHV
Ħ $WWHQGVFKHGXOHGJURXSPHHWLQJV Ħ 7UHDWSHRSOHZLWKUHVSHFW
Ħ )ROORZ\RXUSURJUDP¶VSROLF\IRUOHDUQĥ Ħ 2QHSHUVRQVSHDNVDWDWLPH
LQJWKHPDWHULDOLI\RXPLVVDJURXS
'HSHQGLQJRQWKHSURJUDPWKLVPD\LQĥ Ħ 6WD\RQWRSLF
FOXGHDWWHQGLQJDPDNHĥXSJURXSFRYHUĥ Ħ :KDWLVVDLGLQKHUHVWD\VLQKHUH
LQJWKHPDWHULDOLQDQLQGLYLGXDOVHVVLRQ
Choose to practice leadership in the WSM
UHYLHZLQJWKHPDWHULDOZLWKDQRWKHU
JURXS
JURXSPHPEHURUUHYLHZLQJWKHPDWHĥ
ULDORQ\RXURZQ ,QPDQ\:60JURXSV\RXPD\EHRɱHUHG
DFKDQFHWREHWKHJURXSOHDGHUIRUDOHVVRQ
Ħ &RPSOHWHWKH$FWLRQ6WHSVDWWKHHQG
RILQWHUHVWWR\RX8VXDOO\WZRJURXSPHPĥ
RIHDFKOHVVRQ,WLVQ¶WHQRXJKWROHDUQ
EHUVFKRRVHDWRSLFWKDWWKH\DUHLQWHUHVWHG
VRPHWKLQJLQWKHJURXS,WLVLPSRUWDQW
LQOHDGLQJ7KHJURXSOHDGHUPHHWVZLWK
WRWDNHZKDW\RXKDYHOHDUQHGDQGWKHQ
WKHVHPHPEHUVDQGVXSSRUWVWKHPLQSODQĥ
XVHLWLQUHDOOLIH7KHPRUH$FWLRQ6WHSV
QLQJDOHVVRQ
WKDW\RXFRPSOHWHWKHPRUHWKDW\RX
ZLOOOHDUQ ,QYROYHRWKHUV
Ħ 7KLQNDERXWKRZ\RXUFXOWXUDOYDOXHV 0RVWSHRSOHDFFRPSOLVKLPSRUWDQWWKLQJV
DQGEHOLHIVLQÀXHQFHZKDW\RXDUHOHDUQĥ LQOLIHZLWKVXSSRUWIURPRWKHUV5HVHDUFK
LQJ KDVVKRZQWKDWJHWWLQJVXSSRUWIURP
SHRSOH\RXWUXVWVXFKDVIDPLO\PHPEHUV
/HDUQIURPHDFKRWKHU
IULHQGVRUSHHUVZKRDUHDOVRGHDOLQJZLWK
:60JURXSPHPEHUVKDYHDQRSSRUWXQLW\ PHQWDOKHDOWKSUREOHPVPD\KHOS\RXUUHĥ
WROHDUQIURPHDFKRWKHU FRYHU\
*URXSPHPEHUVKDYHDJUHDWGHDORI <RXPD\ZDQWWRLQYLWHDWOHDVWRQHLPSRUĥ
NQRZOHGJHDQGH[SHULHQFHWRVKDUHWKDW WDQWSHUVRQLQ\RXUOLIHWRVXSSRUW\RXU
DGGVDORWWRWKHLQIRUPDWLRQSULQWHGLQWKH ZRUNLQWKLVSURJUDP:KDWNLQGRIVXSĥ
:RUNERRN SRUW\RXZDQWLVXSWR\RXWRGHFLGH3HUĥ
Personal Workbook | 17
KDSV\RXMXVWZDQWRWKHUVWRNQRZDERXW RYHUWKHSKRQHRULQSHUVRQ7KHJURXSOHDGHU
WKHSRVLWLYHVWHSV\RX¶UHWDNLQJWRLPSURYH PD\EHDEOHWRSURYLGH
\RXUOLIH
,QIRUPDWLRQDERXWWKH:603URJUDPDQG
+HUHDUHVRPHZD\VDSHUVRQFDQEHDVXSĥ
DQVZHUVWRTXHVWLRQVDERXWWKHSURJUDP
SRUW
,GHDVRQKRZWKLVSHUVRQPLJKWEHDVXSĥ
Ħ 5HDGLQJWKH:RUNERRNZLWK\RX
SRUWWR\RXLQWKH:603URJUDP
Ħ +HOSLQJZLWK\RXU$FWLRQ6WHSV
,QIRUPDWLRQDERXWUHVRXUFHVLQWKHFRPĥ
Ħ *LYLQJ\RXHQFRXUDJHPHQWWRVWLFNWR PXQLW\WKDWPD\EHRIYDOXHWRWKLVSHUVRQ
WKHSURJUDP
Ħ $VNLQJDERXW\RXUSURJUHVVIURPWLPH ,I\RXZRXOGOLNHWKHJURXSOHDGHUWRPHHW
WRWLPH ZLWKRUVSHDNGLUHFWO\WRWKHSHUVRQWKDW\RX
ZDQWLQYROYHGSOHDVHDUUDQJHWRGLVFXVVWKLV
127(,QVRPHSURJUDPV\RXUJURXSOHDGHU ZLWK\RXUJURXSOHDGHU,QPDQ\SURJUDPVD
RUDQRWKHUPHQWDOKHDOWKSURIHVVLRQDOPD\EH EULHI:60EURFKXUHLVSURYLGHGDVDZD\RI
DEOHWRWDONWRWKHSHUVRQ\RXZDQWLQYROYHG H[SODLQLQJWKHSURJUDPWRRWKHUV
P E R S O N A L I Z E D W O R K S H E E T:
Choosing and inviting others to support you
in the WSM Program
,QWKLVZRUNVKHHW\RXPD\ZDQWWRZULWHGRZQWKHQDPHRIRQHSHUVRQ\RXDUHWKLQNLQJ
DERXWLQYLWLQJWRVXSSRUW\RXLQWKH:603URJUDP<RXPD\DOVRWKLQNDERXWKRZ\RXZDQW
WKDWSHUVRQWRKHOS
7KHSHUVRQWKDW\RXFKRRVHWRLQYLWHPD\EHDUHODWLYHRUIULHQGRUDSHHUZKRLVDOVRLQYROYHG
ZLWKPHQWDOKHDOWKVHUYLFHV3OHDVHZULWHWKHQDPHRIRQHSHUVRQ\RXZRXOGOLNHWRLQYLWHWR
VXSSRUW\RXUZRUNLQWKH:603URJUDP7KHQFKHFNDOOWKHZD\VWKDW\RXPLJKWZDQWWKH
SHUVRQWRVXSSRUW\RXLQWKHSURJUDP
7KHSHUVRQ,ZDQWWRLQYLWHLVBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,ZRXOGOLNHWKLVSHUVRQWRVXSSRUWPHLQWKHIROORZLQJZD\ĪVī
5HDGLQJWKH:RUNERRNZLWKPH
+HOSLQJZLWKP\$FWLRQ6WHSV
*LYLQJPHHQFRXUDJHPHQWWRVWLFNWRWKHSURJUDP
$VNLQJPHDERXWP\SURJUHVVIURPWLPHWRWLPH
,MXVWZDQWWKLVSHUVRQWRNQRZ,¶PLQYROYHGLQWKH:603URJUDP
2WKHUZD\VBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB .
18 | Wellness Self-Management
ACTION STEP:
Invite a person to support you
If you have decided to invite a person to support your work in the WSM Program,
please talk to that him or her. You may want to tell this person about your
involvement in this program, the goals that are important to you and how
accomplishing these goals will make a difference in your life. Many programs will
provide you with a brochure explaining the WSM Program and/or a copy of the
Workbook to give to the invited person.
Who will you ask? _____________________________________________________________
When will you ask?____________________________________________________________
Where will you ask? ___________________________________________________________
What information will you give?
The WSM brochure
A complete copy of the WSM Workbook
I’ll share my copy of the WSM Workbook
I’ll explain it in my own words
What might keep you from completing this Action Step? _________________________
How will you remind yourself to do it? __________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 19
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
UNDERSTANDING POSITIVE
AND NEGATIVE THINKING
LESSON 04
I M P O R TA N T I N F O R M AT I O N
6RPHWLPHVZHDFFHSWVRPHLGHDVDQGEHĥ $JRRGVWDUWWRRYHUFRPLQJQHJDWLYHWKLQNLQJLV
OLHIVDVWUXHHYHQWKRXJKZHKDYHQ¶WORRNHG WREHDZDUHRI\RXUWKRXJKWV7DNHDFORVHORRN
DWWKHPYHU\FORVHO\ DW\RXUWKRXJKWVDQGDSSO\WKH4XHVWLRQ7HVW
,W¶VFRPPRQIRUSHRSOHZKRKDYHKDGGLVĥ 4XHVWLRQ$UHWKHVHWKRXJKWVUHDOO\WUXH"
DSSRLQWPHQWVLQOLIHGXHWRPHQWDOKHDOWK
4XHVWLRQ$UHWKH\KHOSLQJPHRUKROGĥ
SUREOHPVDQGRWKHUSUREOHPVWRJHWVWXFN
LQJPHEDFN"
RQQHJDWLYHWKLQNLQJ7KLVPD\JHWLQWKH
ZD\RIUHFRYHU\ 4XHVWLRQ:KDWRWKHUWKLQJVFRXOG
,VD\WRP\VHOIĪSRVLWLYHWKRXJKWVīWKDW
ZRXOGEHFORVHUWRWKHWUXWKDQGKHOSIXO"
20 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about negative thoughts that
could get in the way of your recovery
%HORZLVDOLVWRIFRPPRQQHJDWLYHWKRXJKWV7KHVHQHJDWLYHWKRXJKWVDUHEHOLHIV
DQGLGHDVWKDWPD\JHWLQWKHZD\RIUHFRYHU\
7KHVHLGHDVDQGEHOLHIVPD\VHHPWUXHDW¿UVW%XWZKHQ\RXH[DPLQHWKHPPRUH
FORVHO\\RXPD\¿QGWKDWWKH\DUHQRWVRWUXH,QIDFWKROGLQJRQWRWKHVHEHOLHIV
DVWUXHPD\EHRQHRIWKHPRVWLPSRUWDQWEDUULHUVWR\RXUSHUVRQDOUHFRYHU\
$V\RXUHDGWKHOLVWRIQHJDWLYHWKRXJKWVFKHFNRɱWKRVHWKDW\RXEHOLHYHDUHWUXH
([DPSOHVRIFRPPRQQHJDWLYHWKRXJKWV
,FDQ¶WGRWKLV,¶PGLɱHUHQWIURPSHRSOHZLWKRXWPHQWDOKHDOWKSUREOHPV
5HFRYHU\LVIRURWKHUSHRSOHQRWIRUPH
,FDQ¶WFKDQJHZKR,DP
,FDQ¶WWUXVWDQ\RQH'RQ¶WEHUHDOZLWKRWKHUVWKH\¶OOXVHLWDJDLQVW\RX
,¶PWREODPHIRUWKHSUREOHPV,KDYH,GRQ¶WGHVHUYHWRVXFFHHG
1RUPDOSHRSOHZRXOGQ¶WZDQWWRJHWWRNQRZPH
,¶PWRRVLFNWRZRUNRUJRWRVFKRRORUOLYHRQP\RZQ
,GRQ¶WKDYHPHQWDOKHDOWKSUREOHPVVR,FDQ¶WJHWDQ\WKLQJRXWRIPHQWDO
KHDOWKVHUYLFHV
7KHZRUVWWKLQJLVKDYLQJSHRSOHQRWOLNHPH
,VKRXOGQHYHUWU\VRPHWKLQJQHZXQOHVV,NQRZ,ZLOOVXFFHHG
7KHUH¶VQRWPXFK,OLNHDERXWP\VHOIVRSHRSOHDUHQ¶WJRLQJWROLNHPH
)DLOLQJLVWKHZRUVWSRVVLEOHWKLQJ
7DNLQJVPDOOVWHSVLVDZDVWHRIWLPH
,I,FDQ¶WGRLWSHUIHFWO\WKHQLW¶VQRWZRUWKGRLQJ
7KHUH¶VQRZD\,FDQOHDUQWRPDQDJHP\VWUHVVDQGV\PSWRPV
%HWWHUQRWWROHDUQDERXWP\PHQWDOKHDOWKLVVXHV,WZLOOMXVWGHSUHVVPH
7KHUH¶VQRZD\,ZLOOEHDEOHWRUHGXFHGULQNLQJRUWDNLQJVWUHHWGUXJV,¶YHJRW
QRZLOOSRZHU
1RERG\UHDOO\FDUHVDERXWPH7KLVLVDOODZDVWHRIWLPH
Personal Workbook | 21
Discussion Points
:KLFKVWDWHPHQWVGLG\RXFKHFN"
$UHDQ\RIWKHVWDWHPHQWV\RXFKHFNHGVRPHWKLQJ\RX
ZRXOGOLNHWRFKDQJH"
What feelings seem to go along with some
RIWKHVHWKRXJKWV"
ACTION STEP:
Choose a negative thought that
you most want to change
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
22 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
*HWWLQJWRNQRZHDFKRWKHULVRQHRIWKH ,W¶VLPSRUWDQWWRIROORZWKHJURXQGUXOHVVR
PRVWLPSRUWDQWZD\VWREHQH¿WIURPWKH WKDWSHRSOHIHHOVDIHDQGWUXVWHDFKRWKHU
:HOOQHVV6HOIĥ0DQDJHPHQW3URJUDP 0DQ\GLɱHUHQWWKLQJVLQÀXHQFHZKRZH
7KHPRUHZHJHWWRNQRZHDFKRWKHUWKH DUH7KH\LQFOXGH
PRUHZHFDQVXSSRUWHDFKRWKHU¶VHɱRUWV Ħ 2XUSHUVRQDOH[SHULHQFHV
WRZDUGUHFRYHU\
Ħ 2XUFXOWXUDOEDFNJURXQG
*HWWLQJWRNQRZHDFKRWKHUWDNHVWLPH
:HJHWWRNQRZHDFKRWKHUE\VKDULQJRXU
WKRXJKWVDQGIHHOLQJVDQGE\KRZZHEHĥ
KDYHZLWKRQHDQRWKHU
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about personal experiences,
beliefs and traditions
7KHTXHVWLRQVEHORZUHODWHWR\RXUSHUVRQDOH[SHULHQFHVDQG\RXUFXOWXUDOEDFNJURXQG$QVZHU
DWOHDVWRQHTXHVWLRQ\RXIHHOFRPIRUWDEOHVKDULQJZLWKWKHJURXS,W¶V2.WRGHFLGHQRWWR
VKDUH\RXUDQVZHUVWRDQ\RIWKHVHTXHVWLRQV3HUKDSVWKHUHLVVRPHWKLQJ\RXZDQWWRVKDUH
ZLWKWKHJURXSWKDWLVQRWRQWKHOLVWRITXHVWLRQVEHORZ7KDWZRXOGDOVREH2.7KHFKRLFHLV
\RXUV
:KDWLPSRUWDQWYDOXHVEHOLHIVDQGWUDGLWLRQVGLG\RXJURZXSZLWK"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWUROHGRHVUHOLJLRQVSLULWXDOLW\SOD\LQ\RXUOLIH"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,QZKDWZD\GRHVUHOLJLRQVSLULWXDOLW\SOD\DUROHLQ\RXUPHQWDOKHDOWKZHOOQHVV"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWODQJXDJHGR\RXVSHDN"Ī$WKRPH"$WZRUN":LWKIULHQGV"īBBBBBBBBBBBBBBBBBBBBBBB
Personal Workbook | 23
'HVFULEHWKHQHLJKERUKRRG\RXOLYHLQ BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
'HVFULEHRQHLPSRUWDQWPHPRU\RIJURZLQJXSLQ\RXUIDPLO\" BBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWEHOLHIVDQGWUDGLWLRQVDUHLPSRUWDQWWR\RXQRZ"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
$UHWKHUHIDPLO\PHPEHUVZKRDUHKHOSIXOWR\RXLQ\RXUUHFRYHU\"BBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KHUHDQGKRZPXFKVFKRROLQJGLG\RXFRPSOHWH"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWGR\RXHQMR\GRLQJ"ĪKREELHVLQWHUHVWVWDOHQWVVNLOOVHWFīBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWKDVEHHQ\RXUZRUNH[SHULHQFH"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDW¶VPRVWLPSRUWDQWIRUSHRSOHWRNQRZDERXW\RX"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
ACTION STEP:
Help the group to know you better
Consider bringing in something that is important to you that will help the group
get to know you better (examples: music, art, poetry, literature, photos, flags,
trophies, certificates, etc.).
What will you bring in? ________________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
What might keep you from completing this Action Step? _________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
24 | Wellness Self-Management
CHAPTER 1: RECOVERY
VISIONS OF RECOVERY
LESSON 06
I M P O R TA N T I N F O R M AT I O N
P E R S O N A L I Z E D W O R K S H E E T:
Yo u r p e r s o n a l v i s i o n o f r e c o v e r y
:ULWHGRZQWKHZRUGVRUSKUDVHV\RXFLUFOHGIURPWKHSUHYLRXVSDJH
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
&KRRVHWKHZRUGRUSKUDVHWKDWPHDQVWKHPRVWWR\RXDQGH[SODLQLWVLPSRUWDQFHWR\RX
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
+RZGRWKHVHZRUGVRUSKUDVHVUHODWHWR\RXUUHFRYHU\"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
ACTION STEP:
Express your thoughts and feelings
about recovery
Consider expressing your thoughts and feelings about recovery. For example, write
down your own personal statement about what recovery means to you:
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
You may also want to express your thoughts and feelings through other creative
activities, such as art, music, poetry, dance, etc.
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
26 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWDUHOLIHJRDOV" *RDOVDUHQRWH[DFWO\WKHVDPHDVZLVKHV
KRSHVRUGUHDPV
2QHSXUSRVHRIWKH:603URJUDPLVWR
RɱHU\RXRSSRUWXQLWLHVWRLPSURYHWKH 2XUZLVKHVGUHDPVDQGKRSHVFDQEHD
TXDOLW\RI\RXUOLIH JRRGVWDUWLQJSRLQWWR¿JXUHRXWZKDW¶VLPĥ
SRUWDQWWRXV
/LIHJRDOVDUHWKHLPSRUWDQWWKLQJVSHRSOH
DFFRPSOLVKWKDWJLYHWKHPDVHQVHRIVXFĥ :HVWDUWKDYLQJJRDOVZKHQZHWXUQRXU
FHVVDQGVDWLVIDFWLRQ GUHDPVKRSHVDQGZLVKHVLQWRDVWHSĥE\ĥ
VWHSSODQRIDFWLRQ
3HRSOHGLɱHURQZKDWLVLPSRUWDQWWRWKHP
DQGZKDWZLOOEULQJWKHPDVHQVHRIVXFFHVV
:K\LVLWLPSRUWDQWWRH[SORUHOLIH
DQGVDWLVIDFWLRQ
JRDOV"
)RUPRVWSHRSOHLPSRUWDQWOLIHJRDOVLQĥ
FOXGH &KRRVLQJDQGZRUNLQJWRZDUGJRDOVJLYHVD
SHUVRQDVHQVHRISXUSRVHDQGIRFXV*RDOV
Ħ 6WD\LQJZHOOSK\VLFDOO\DQGPHQWDOO\ SURYLGHSHRSOHZLWKRSSRUWXQLWLHVWRLPĥ
Ħ $YRLGLQJXQKHDOWK\DQGGDQJHURXVKDEĥ SURYHWKHTXDOLW\RIWKHLUOLYHV
LWV +DYLQJPHQWDORUSK\VLFDOKHDOWKSUREOHPV
Ħ *HWWLQJDQGNHHSLQJDMREWKDW\RXOLNH PD\JHWLQWKHZD\RIFKRRVLQJJHWWLQJRU
Ħ &RPSOHWLQJVFKRRORUDWUDLQLQJSURĥ NHHSLQJLPSRUWDQWJRDOV
JUDPWKDWWHDFKHVZDQWHGVNLOOV 3HRSOHZLWKVHULRXVPHQWDODQGSK\VLFDO
Ħ +DYLQJDJRRGUHODWLRQVKLSZLWKIDPLO\ KHDOWKSUREOHPVPD\ORVHFRQ¿GHQFHLQEHĥ
DQGIULHQGV LQJDEOHWRDFKLHYHJRDOVDQGLPSURYHWKH
TXDOLW\RIWKHLUOLYHV
Ħ +DYLQJDURPDQWLFSDUWQHURUJHWWLQJ
PDUULHG 0RVWSHRSOHLQWKHSURFHVVRIUHFRYHU\
UHSRUWWKDWLWLVLPSRUWDQWWRVHWDQGZRUN
Ħ +DYLQJFKLOGUHQWRUDLVH
WRZDUGJRDOV
Ħ /LYLQJLQDSODFHWKDWLVFRPIRUWDEOHDQG
:KHWKHUWKHJRDOVDUHVPDOORUODUJHWKHUH
VDIH
LVDVHQVHRIVXFFHVVDQGVDWLVIDFWLRQLQ
Ħ (QMR\LQJUHFUHDWLRQDODQGVRFLDODFWLYLĥ DFKLHYLQJJRDOVWKDWVXSSRUWUHFRYHU\
WLHV
/HDUQLQJWREHWWHUPDQDJHPHQWDOKHDOWK
Ħ &RQWULEXWLQJWR\RXUFRPPXQLW\ĪYROĥ SUREOHPVLQWKH:603URJUDPEXLOGVFRQĥ
XQWHHULQJDQGRWKHUFRQWULEXWLRQVī ¿GHQFHDQGKRSH7KLVRIWHQOHDGVDSHUVRQ
Ħ +DYLQJVSLULWXDOLW\LQ\RXUOLIHLQFOXGĥ WRWDNHVWHSVWRSXUVXHOLIHJRDOV
LQJEHLQJSDUWRIDUHOLJLRXVFRPPXQLW\
Personal Workbook | 27
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about goals
3OHDVHJRWRWKHODVWSDJHRIWKLV:RUNERRNWRUHYLHZWKH4XDOLW\RI
/LIH*RDOV3URJUHVV&KHFNOLVW7KLVFKHFNOLVWFDQKHOS\RX¿JXUHRXW
ZKDWDUHDVRI\RXUOLIH\RXPLJKWZDQWWRLPSURYHDV\RXSDUWLFLSDWH
LQWKH:603URJUDP7KHFKHFNOLVWFDQDOVRKHOS\RXNHHSWUDFNRI
\RXUSURJUHVV
)RUQRZORRNRYHUWKHOLIHJRDODUHDVLQWKH¿UVWFROXPQWKDWLV
ODEHOHG7LPH3OHDVHFKHFNWKHER[HVIRUWKHDUHDV\RXZRXOGOLNH
WRLPSURYHDV\RXSDUWLFLSDWHLQWKHSURJUDP$IWHUZDUG\RXZLOO
KDYHDQRSSRUWXQLW\WRGLVFXVV\RXUFKRLFHV
Discussion Points:
:KLFKRIWKHVHDUHDVZRXOG\RXOLNHWRVHHLPSURYHDVDUHVXOW
RISDUWLFLSDWLQJLQWKH:603URJUDP"
:KLFKDUHDVDUHWKHPRVWLPSRUWDQWWR\RXDWWKLVWLPH"
,QZKDWZD\GR\RXEHOLHYHWKH:603URJUDPPD\KHOS\RX
LPSURYHWKHTXDOLW\RI\RXUOLIH"
28 | Wellness Self-Management
ACTION STEP:
Give some more thought to choosing goals
You may want to continue giving more thought to what you want to improve as
you participate in the WSM Program. Some steps you may take include:
UÊ ÃVÕÃÃ}ÊÞÕÀÊ}>Ê>Ài>ÃÊÜÌ
ÊÌ
iÀÃÊ
UÊ ,iÀi>`}ÊÌ
ÃÊiÃÃ
UÊ
Ã}ÊÌ
iÊ"-/Ê«ÀÌ>ÌÊ}>ÊÞÕÊÜ>ÌÊÌÊ>VV«Ã
Ê>`Ê`ÃVÕÃÃÊÜÌ
Ê
your counselor or doctor to make it a part of your service plan
UÊ i>À}ÊÀiÊ>LÕÌÊ>ʵÕ>ÌÞÊvÊviÊ}>Ê>Ài>ÊÌ
>̽ÃÊ«ÀÌ>ÌÊÌÊÞÕ
UÊ i>À}ÊÀiÊ>LÕÌÊ>ʵÕ>ÌÞÊvÊviÊ}>Ê>Ài>ÊÌ
>ÌÊÞÕ½ÀiÊÌÊÃÕÀiÊÃÊÀ}
ÌÊ
for you.
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 29
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Understanding barriers
%HORZDUHVRPHEDUULHUVWRDFKLHYLQJJRDOV&KHFNWKHER[HVWKDWDSSO\,I\RXFKHFNERWK
ER[HVIRUDEDUULHULWPHDQVWKDWLWLVWUXHIRU\RX$1'LW¶VDEDUULHU\RXZDQWWROHDUQPRUH
about.
This is true I want to learn
Barriers to achieving goals
for me more about this
0\PHQWDOKHDOWKV\PSWRPVPDNHLWKDUGWRDFKLHYH
JRDOV
,FDQ¶W¿JXUHRXWZKDW¶VLPSRUWDQWWRPH
,GRQ¶WWKLQNLW¶VSRVVLEOHIRUPHWRDFKLHYHJRDOV
,WU\WRPDNHDFKDQJHEXW,H[SHULHQFHGLVFULPLQDWLRQ
EHFDXVH,KDYHDPHQWDOKHDOWKSUREOHP
,¶PDIUDLGWRWDNHDFKDQFH,WZRXOGEHKDUPIXOWRIDLO
,GRQ¶WKDYHWKHNQRZOHGJHWRDFFRPSOLVKJRDOV
Ī,GRQ¶WNQRZKRZī
,GRQ¶WKDYHPXFKVXSSRUWIURPIDPLO\IULHQGV
FRPPXQLW\DQGRWKHUVWRFKDQJHP\FXUUHQWVLWXDWLRQ
0\SK\VLFDOKHDOWKSUREOHPVPDNHLWKDUGWRDFKLHYH
JRDOV
Discussion Points:
:KLFKRIWKHVHEDUULHUVKDVEHHQPRVWGLɼFXOWIRU\RX"
:KLFKEDUULHUZRXOG\RXPRVWZDQWWROHDUQPRUHDERXW"
Personal Workbook | 31
ACTION STEP:
Choose a barrier to learn more about
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
32 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Choose strategies to help you overcome
one or more barriers
%HORZLVDORQJOLVWRIWLSVRUVWUDWHJLHVWKDWPD\KHOS\RXUHGXFHRURYHUFRPHDQLPSRUWDQW
EDUULHU&KHFNRɱDQ\WKDW\RXEHOLHYHPD\EHKHOSIXODQGWKDW\RXDUHFRPIRUWDEOHWU\LQJ
%DUULHU0\PHQWDOKHDOWKV\PSWRPVPDNHLWKDUGWRDFKLHYHJRDOV
Tips:
$VNSHRSOH\RXWUXVWDQGZKRNQRZ\RXSUHWW\ZHOOZKDWVWUHQJWKVWKH\QRWLFHLQ\RX
7KLQNDERXWDFWLYLWLHVRUH[SHULHQFHVWKDWPDNH\RXIHHOVDWLV¿HGDQGVXFFHVVIXO
,GHQWLI\\RXUVNLOOVWDOHQWVDQGLQWHUHVWVDQGZULWHWKHPGRZQ
(QJDJHLQFRQYHUVDWLRQVZLWKRWKHUSHRSOHZLWKPHQWDOKHDOWKSUREOHPVZKRKDYH
DFKLHYHGRQHRUPRUHSHUVRQDOJRDOVDQGDVNDERXWZKDWWKH\GLGWRRYHUFRPHEDUULHUV
)LQGRXWDERXWSHHUVHOIĥKHOSDQGDGYRFDF\SURJUDPVZKHUH\RXZLOOPHHWSHRSOHZKR
KDYH¿UVWĥKDQGH[SHULHQFHZLWKPHQWDOKHDOWKSUREOHPVDQGZLWKRYHUFRPLQJEDUULHUV
5HDGOLWHUDWXUHDERXWSHRSOHZLWKVHULRXVPHQWDOKHDOWKSUREOHPVZKRKDYHPRYHG
IRUZDUGLQWKHLUUHFRYHU\
6WLFNZLWKWKH:603URJUDPDQGXVHLWDVDQRSSRUWXQLW\WROHDUQPRUHDERXW\RXUVHOI
DQGWROHDUQKRZWRPDQDJHPHQWDOKHDOWKV\PSWRPV
%DUULHU,FDQ·WÀJXUHRXWZKDW·VLPSRUWDQWWRPH
Tips:
0DNHDOLVWRIVPDOODQGODUJHJRDOV\RXKDYHDFKLHYHGLQ\RXUOLIH
0DNHDOLVWRIDQ\GUHDPVKRSHVDQGZLVKHVWKDWDUHLPSRUWDQWWR\RX
([SORUHPRUHRI\RXUFRPPXQLW\SODFHVWROLYHZRUNOHDUQDQGVRFLDOL]HZLWKRWKHUV
7KHPRUHLQIRUPDWLRQ\RXKDYHDERXW\RXUFRPPXQLW\WKHEHWWHU\RXUFKDQFHVRI
FKRRVLQJJRDOVWKDWVXLW\RX
0DNHDOLVWRILPSRUWDQWDUHDVRI\RXUOLIHZKHUH\RXDUHGLVVDWLV¿HGRUXQVXFFHVVIXO
0DNHDUUDQJHPHQWVZLWK\RXUFRXQVHORUWRWDNHDQLQWHUHVWLQYHQWRU\ĪWKLVLVXVXDOO\
UHODWHGWRZRUNJRDOVī
7DONWR\RXUFRXQVHORUDERXWWDNLQJDYDOXHVLQYHQWRU\ĪWKLVLVDOLVWRIYDOXHVWKDWPD\
KHOS\RXFODULI\ZKDW¶VUHDOO\LPSRUWDQWWR\RXī
'LVFXVVWKLVEDUULHUZLWK\RXUFRXQVHORUSHHURUIDPLO\PHPEHU7DONLQJWKLQJVRXWFDQ
VRPHWLPHVKHOS\RX¿JXUHRXWZKDW¶VUHDOO\LPSRUWDQWWR\RX
34 | Wellness Self-Management
%DUULHU,GRQ·WWKLQNLW·VSRVVLEOHIRUPHWRDFKLHYHJRDOV
Tips:
0DNHDOLVWRIWKHUHDVRQVZK\\RXEHOLHYHLW¶VQRWSRVVLEOHIRU\RXWRPDNHFKDQJHV
6KDUHWKLVOLVWZLWK\RXUFRXQVHORU&ORVHO\H[DPLQHHDFKUHDVRQDQGPDNHDSODQWR
UHGXFHWKHVHEDUULHUV
&KHFN\RXUWKRXJKWVIRUVLJQVRIQHJDWLYHWKLQNLQJ,W¶VYHU\FRPPRQIRUXVWRWKLQN
FKDQJHLVQRWSRVVLEOHZKHQLWLV
*RRYHUWKHOHVVRQDERXWSHUVRQDOVWUHQJWKVRQSDJHDQGUHPLQG\RXUVHOIRI\RXU
VWUHQJWKV
6SHQGPRUHWLPHZLWKSHRSOHZKREHOLHYHLQ\RXDQGDUHDSRVLWLYHLQÀXHQFHLQ\RXUOLIH
0DNHDQGNHHSDOLVWRI\RXUVWUHQJWKVZKHUH\RXFDQORRNDWLWHYHU\GD\
7DONWR\RXUFRXQVHORUWKHUDSLVWGRFWRURUSHHUDERXW\RXUFRQFHUQWKDWLW¶VQRW
SRVVLEOHIRU\RXWRDFKLHYHJRDOV
5HDGDERXWSHRSOHZLWKPHQWDOKHDOWKSUREOHPVZKRKDYHEHHQDEOHWRRYHUFRPHRQH
RUPRUHEDUULHUV
5HDGVHOIĥKHOSRURWKHULQVSLUDWLRQDOERRNV
8VHSUD\HULQDZD\WKDWLQVSLUHV\RXWRWDNHVWHSVWRDFKLHYHJRDOVWKDWDUHLPSRUWDQW
to you.
%DUULHU,WU\WRPDNHDFKDQJHEXW,H[SHULHQFHGLVFULPLQDWLRQEHFDXVH,KDYHD
PHQWDOKHDOWKSUREOHP
Tips:
(GXFDWH\RXUVHOIDERXWWKHODZVWKDWSURWHFW\RXUULJKWV
,GHQWLI\JRYHUQPHQWDJHQFLHVWKDWFDQKHOS\RXGHWHUPLQHLI\RXUULJKWVKDYHEHHQ
YLRODWHG
'LVFXVVWKHVHFRQFHUQVZLWK\RXUFRXQVHORU
%DUULHU,·PDIUDLGWRWDNHDFKDQFHLWZRXOGEHKDUPIXOWRIDLO
Tips:
7DONWRRWKHUVDERXW\RXUIHDUVħSHHUVDQGRUSURIHVVLRQDOV7DONLQJDERXW\RXUZRUULHV
PD\EHD¿UVWVWHSLQRYHUFRPLQJIHDU,W¶VYHU\KDUGWREXLOGFRQ¿GHQFHDQGKRSHZKHQ
ZHNHHSZRUULHVDQGFRQFHUQVWRRXUVHOYHV
0DNHDOLVWRIZKDW\RXWKLQNZLOOKDSSHQLI\RXIDLO$VN\RXUVHOI³:LOOWKLVUHDOO\
KDSSHQ"´DQG³,VLWDVEDGDV,WKLQN"´
:ULWHGRZQDQHQFRXUDJLQJRULQVSLUDWLRQDOPHVVDJHDQGNHHSLWZLWK\RX5HDGLW
ZKHQ\RXIHHOGLVFRXUDJHG
Personal Workbook | 35
%DUULHU,GRQ·WKDYHWKHNQRZOHGJHWRDFFRPSOLVKJRDOVī,GRQ·WNQRZKRZĬ
Tips:
7KLVEDUULHULVWKHIRFXVRIWKH:603URJUDP6WLFNLQJZLWKWKHSURJUDPLVRQHZD\WR
JDLQNQRZOHGJHDQGXVH\RXUVWUHQJWKVWRPDQDJH\RXUPHQWDOKHDOWKSUREOHPV
.QRZOHGJHDQGVNLOOVFDQEHOHDUQHG2QFH\RXFKRRVHDJRDOSURIHVVLRQDOVSHHUVDQG
RWKHUVPD\KHOS\RX¿JXUHRXWZKDWVNLOOVDQGNQRZOHGJH\RXQHHGWRDFFRPSOLVK\RXU
JRDO
6RPHWLPHVLWLVEHVWWRVWDUWZLWK\RXUFXUUHQWVNLOOVDQGNQRZOHGJH3HRSOHRIWHQIDLO
WRUHFRJQL]HWKHLUVWUHQJWKV5HYLHZ\RXUSHUVRQDOVWUHQJWKVLQYHQWRU\RQSDJH
%DUULHU,GRQ·WKDYHPXFKVXSSRUWIURPIDPLO\IULHQGVDQGRWKHUVWRFKDQJHP\
FXUUHQWVLWXDWLRQ
Tips:
,GHQWLI\ZKRVHVXSSRUWLVUHDOO\LPSRUWDQWDQGDVNGLUHFWO\IRUWKHLUVXSSRUW
$VNTXHVWLRQVOLVWHQDQGKRQHVWO\FRQVLGHUWKHUHDVRQVZK\RQHRUPRUHSHRSOHGRQ¶W
VXSSRUW\RXUJRDO
6WUHQJWKHQ\RXUFRPPLWPHQWWRWKH:603URJUDPE\ZULWLQJDVWDWHPHQWZK\WKH
SURJUDPLVLPSRUWDQWWR\RXDQGUHDGLWWRRWKHUVLQWKHJURXS
7DONWRSHRSOHZKRVHVXSSRUW\RXZRXOGOLNHDQGOHWWKHPNQRZKRZWKH\FDQEH
KHOSIXO
2QSDJHVĦRIWKLV:RUNERRNLVDVHFWLRQRQLQYLWLQJRWKHUVWRVXSSRUW\RXUZRUN
LQWKH:603URJUDP<RXPD\ZDQWWRUHDGWKRVHSDJHVDJDLQDQGFRQVLGHULQYLWLQJ
VRPHRQH\RXWUXVWWRVXSSRUW\RX
(GXFDWHSHRSOHZKRPDWWHUWR\RXDERXWWKH:603URJUDPDQGH[SODLQWRWKHPKRZ
LWLVGHVLJQHGWRKHOS\RXDFFRPSOLVKLPSRUWDQWJRDOV<RXZLOOKDYHDQRSSRUWXQLW\WR
GRPRUHRIWKLVLQWKHQH[WOHVVRQ
([SODLQWRSHRSOHZKRPDWWHUWR\RXWKDWKDYLQJJRDOVLVDQLPSRUWDQWSDUWRI\RXU
UHFRYHU\
%DUULHU0\SK\VLFDOKHDOWKSUREOHPVPDNHLWKDUGWRDFKLHYHJRDOV
Tips:
0DNHDOLVWRIWKHSK\VLFDOKHDOWKSUREOHPVWKDWDUHEDUULHUVIRU\RX6KDUHLWZLWK\RXU
FRXQVHORUWRPDNHVXUH\RXJHWWKHULJKWPHGLFDOVHUYLFHV
-XPSWRSDJHRIWKLV:RUNERRNDQGFRPSOHWHWKH$FWLRQ6WHSRQSDJH
7DONWR\RXUFRXQVHORURUSV\FKLDWULVWZKRLVDPHGLFDOGRFWRUDERXWSK\VLFDOKHDOWK
FRQFHUQV
*RWR&KDSWHUĪSDJHVĦīLQWKLV:RUNERRNDQGUHDGDERXWWKHLPSRUWDQFHRI
WDNLQJFDUHRISK\VLFDOKHDOWKSUREOHPV
36 | Wellness Self-Management
Discussion Points:
:KLFKEDUULHULVPRVWLPSRUWDQWWR\RX"
:KLFKRIWKHPDQ\WLSVOLVWHGZRXOG\RXEHFRPIRUWDEOHWU\LQJ"
$UHWKHUHRWKHUWLSV\RXWKRXJKWRIWKDWDUHQRWRQWKHOLVW"
ACTION STEP:
Choose a tip to try
Write down one of the tips you want to try to overcome barriers. Make a plan to
use it before the next meeting.
Tip: __________________________________________________________________________
______________________________________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 37
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
0DQ\GLɱHUHQWWKLQJVFDQDɱHFW\RXUPHQWDO 6WDQGXSIRU\RXUVHOI
KHDOWKUHFRYHU\.QRZLQJZKDWKHOSVDQGZKDW Ħ .QRZ\RXUULJKWVDQGPDNH\RXUQHHGV
KXUWVUHFRYHU\LVDQLPSRUWDQW¿UVWVWHSLQ NQRZQLQDUHVSHFWIXODQGHɱHFWLYH
PDNLQJGHFLVLRQVWKDWZRUNIRU\RX PDQQHU
3D\FORVHDWWHQWLRQWRV\PSWRPV
7KHEHVWVRXUFHIRULQIRUPDWLRQDERXWZKDW
/HDUQKRZWRFRSHHɲHFWLYHO\ZLWK
KHOSVDQGZKDWKXUWVUHFRYHU\LVIURPSHRSOH
V\PSWRPV
ZKRKDYHH[SHULHQFHGPHQWDOKHDOWKSUREOHPV
+DYHPHDQLQJIXOJRDOV
DQGKDYHWDNHQVWHSVWRLPSURYHWKHLUOLYHV$OO
Ħ 8QGHUVWDQGWKDWKDYLQJJRDOVDQGWDNLQJ
RIWKHLQIRUPDWLRQLQWKLVOHVVRQLVEDVHGRQ
VWHSVHYHQVPDOORQHVKHOSVUHFRYHU\
WKHH[SHULHQFHVRISHRSOHZLWKPHQWDOKHDOWK
SUREOHPVZKRKDYHPDGHELJLPSURYHPHQWV +DYHVSLULWXDOLW\
LQWKHLUOLYHV%HORZDUHVRPHWKLQJVWKDWWKH\ Ħ )RUPDQ\SHRSOHH[SORULQJWKHLUVSLULĥ
KDYHIRXQGKHOSIXOWRUHFRYHU\ WXDOVLGHSURYLGHVFRPIRUWFRPSDQLRQĥ
VKLSDQGFRXUDJH
Things that help recovery 5HFRJQL]H\RXUSHUVRQDOVWUHQJWKV
Ħ 5HPLQG\RXUVHOIWKDWDERYHDOO\RXDUH
+DYHDSRVLWLYHDWWLWXGH
DSHUVRQ¿UVWħDSHUVRQZLWKWDOHQWV
Ħ )RUH[DPSOHUHPLQG\RXUVHOIWKDWPDQ\
VNLOOVNQRZOHGJHLQWHUHVWVDQGSRVLWLYH
SHRSOHZLWKPHQWDOKHDOWKSUREOHPV
TXDOLWLHV
KDYHEHHQDEOHWRLPSURYHWKHLUOLYHV
DQGPDNHXVHRIWKHKHOSWKDWLVDYDLOĥ +DYHFORVHUHODWLRQVKLSV
able. Contribute to your community by
being involved in work, school or
5HO\RQ\RXUVHOI
YROXQWHHUDFWLYLWLHV
Ħ 0DNHDGHFLVLRQWRKDQGOHPRUHDQG
&RQQHFWWRFXOWXUDOUHVRXUFHV
PRUHRIGD\ĥWRĥGD\DFWLYLWLHV
/HDUQQHZWKLQJV
Get information about your mental
KHDOWKSUREOHPV
38 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
What will help you in your recovery
3OHDVHFKHFNLWHPVWKDWDUHWUXHDERXW\RXDQGWKHLWHPV\RXZRXOGOLNHWRGHYHORS
This is true I would like to
This helps in my recovery
about me do more of this
.HHSDSRVLWLYHDWWLWXGH
5HO\RQP\VHOIPRUH
.QRZDERXWP\PHQWDOKHDOWKSUREOHPV
6WDQGXSIRUP\VHOI
3D\FORVHDWWHQWLRQWRP\V\PSWRPV
)LQGZD\VWRFRSHZLWKV\PSWRPV
+DYHPHDQLQJIXOJRDOV
+DYHVSLULWXDOLW\DQGEHSDUWRIDVSLULWXDOFRPPXQLW\
$SSUHFLDWHP\SHUVRQDOVWUHQJWKV
+DYHFORVHUHODWLRQVKLSV
&RQWULEXWHWRP\FRPPXQLW\
&DUHDERXWRWKHUV
%HLQYROYHGLQZRUN
&RQQHFWWRFXOWXUDOVXSSRUWVDQGUHVRXUFHV
%HRSHQWROHDUQLQJQHZWKLQJV
Discussion Point:
3OHDVHVKDUHZLWKWKHJURXSRQHDUHDWKDWLVWUXHRI
\RXDQGRQHDUHD\RXZRXOGOLNHWRGHYHORSIXUWKHU
Personal Workbook | 39
ACTION STEP:
Choose an area to develop further
Look at your responses on the Personalized Worksheet and write down one area
you would like to develop further ______________________________________________
______________________________________________________________________________
What will be your first step? ___________________________________________________
When will you take this step? __________________________________________________
Where will you take this step __________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
40 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
0DQ\GLɱHUHQWWKLQJVFDQDɱHFW\RXUPHQWDO ĪKROGEDFNīUHFRYHU\$OORIWKHLQIRUPDWLRQ
KHDOWKUHFRYHU\,QWKLVOHVVRQZHDUHJRLQJWR LQWKLVOHVVRQFRPHVIURPPHQWDOKHDOWK
WDONDERXWPDQ\RIWKHWKLQJVWKDWFDQKLQGHU FRQVXPHUV
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about what hinders you in your recovery
%HORZDUHVRPHWKLQJVWKDWFDQKLQGHUUHFRYHU\3OHDVHFKHFNLWHPVWKDWDUHDSUREOHPIRU\RX
DQGLWHPV\RXZRXOGOLNHWRFKDQJH
This is a I want to
This hinders my recovery
problem for me change this
6HOIĥGHIHDWLQJĪQHJDWLYHīWKRXJKWV
1RWWDNLQJSHUVRQDOUHVSRQVLELOLW\
$ODFNRILQIRUPDWLRQDERXWUHFRYHU\
+HDOWKSUREOHPV
3XWWLQJGRZQP\GUHDPVJRDOVGHVLUHV
$ODFNRIXQGHUVWDQGLQJIURPPHQWDOKHDOWKSURIHVVLRQDOV
$ODFNRIFRPPXQLW\UHVRXUFHV
6WLJPDSUHMXGLFHGLVFULPLQDWLRQ
6HQVHRIKRSHOHVVQHVV
6HOIĥVWLJPDĪVHOIĥEODPHī
0HQWDOKHDOWKSUREOHPV
3HUVRQDOLVRODWLRQ
$ODFNRIFRSLQJVNLOOV
6XEVWDQFHDEXVH
Personal Workbook | 41
Discussion Point:
3OHDVHVKDUHZLWKWKHJURXSRQHDUHDWKDWLVDSUREOHP
IRU\RXDQGRQHDUHD\RXZRXOGOLNHWRFKDQJH
ACTION STEP:
Change something that hinders you
Look at your responses on the Personalized Worksheet and write down one area you
would like to change to help your recovery.
Area:_________________________________________________________________________
What will be your first step? ___________________________________________________
When will you take this step? __________________________________________________
Where will you take this step? _________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
42 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
7KHUHLVQRVLQJOHVWUDWHJ\WKDWZRUNVIRU Ħ +HOSRWKHUV
HYHU\ERG\ Ħ &OHDURSHQDQGGLUHFWFRPPXQLFDWLRQ
/HDUQLQJDERXWVWUDWHJLHVWKDWKDYHZRUNHG ZLWKIULHQGVDQGIDPLO\
IRURWKHUSHRSOHPD\JLYH\RXLGHDVDERXW Ħ 8VHVXSSRUWVRXWVLGHWKHPHQWDOKHDOWK
ZKDWPD\ZRUNIRU\RX V\VWHPĪOLNHIULHQGVDQGIDPLO\ī
5HFRYHU\LVKHOSHGZKHQ\RXDUHDEOHWR Seek out spirituality
XVHVWUDWHJLHVWKDWNHHS\RXSK\VLFDOO\DQG
´%HLQJLQWRXFKZLWKP\VSLULWXDOLW\LVHVVHQWLDOWR
PHQWDOO\ZHOO
PH,EHORQJWRDFKXUFKEXW,DOVRÀQGVSLULWXDOLW\LQ
%HORZDUHVWUDWHJLHVWRPDLQWDLQPHQWDODQG meditation and in nature.”
SK\VLFDOKHDOWKDVGHVFULEHGE\SHRSOHZLWK
Ħ ([SUHVVFUHDWLYLW\
PHQWDOKHDOWKSUREOHPV
Ħ 6HHNRXWDQGFRQQHFWZLWKQDWXUH
Maintain physical health Ħ $WWHQGUHOLJLRXVRUVSLULWXDODFWLYLWLHV
´:KHQ,·YHEHHQHDWLQJMXQNIRRGRUQRWJHWWLQJDQ\ LQWKHFRPPXQLW\ĪIRUH[DPSOHLQD
H[HUFLVHLWPDNHVPHIHHOVOXJJLVKERWKSK\VLFDOO\ FKXUFKPRVTXHRUWHPSOHī
and mentally. So I try to eat things that have decent
Personal Workbook | 43
6HOIĥKHOSSURYLGHVDPHDQLQJIXOVWUXFWXUH 6ROYHSUREOHPVVWHSE\VWHSZLWKRUZLWKĥ
IRUSHRSOHWKDWLVQRWLPSRVHGIURPWKH RXWWKHKHOSRIRWKHUV
RXWVLGHEXWUDWKHULVGHYHORSHGE\WKH ([SUHVVDQGGHDOZLWKIHHOLQJV
PHPEHUVWKHPVHOYHV $VNIRUKHOSZKHQQHHGHGĪIURPIULHQGV
6HOIĥKHOSJURXSPHPEHUVZKRVXFFHVVIXOO\ SHHUVRUSURIHVVLRQDOVī
FRSHVHUYHDVUROHPRGHOVIRUSHRSOHZKR .HHSDMRXUQDOWR¿JXUHRXWZKDWZRUNV
KDYHGLɷFXOW\FRSLQJ DQGZKDWGRHVQ¶W
,QVHOIĥKHOSJURXSVSHRSOHVKDUHVSHFL¿F )LQGZD\VWRUHGXFHRUVWD\DZD\IURP
ZD\VRIFRSLQJEDVHGRQH[SHULHQFH VWUHHWGUXJVDOFRKRODQGXQKHDOWK\UHODĥ
WLRQVKLSV
44 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about recovery strategies
5HYLHZWKHVHUHFRYHU\VWUDWHJLHVDQGFKHFNWKHER[HVWKDWDSSO\WR\RX
I would like to try
I already use
Strategy this strategy or
this strategy
develop it more
8VHVWUHVVPDQDJHPHQWWHFKQLTXHVVXFKDV
UHOD[DWLRQH[HUFLVHV
8VHSUREOHPĥVROYLQJVNLOOV
([SUHVVDQGGHDOZLWKIHHOLQJV
$VNIRUKHOSZKHQQHHGHG
([HUFLVHUHJXODUO\
)ROORZDKHDOWK\GLHW
*HWDJRRGQLJKW¶VVOHHS
8VHSUD\HU
0DNHWLPHIRUUHFUHDWLRQ
+HOSDQGVXSSRUWRWKHUV
6SHQGWLPHZLWKIULHQGVDQGIDPLO\
8VHVXSSRUWVRXWVLGHWKHPHQWDOKHDOWKV\VWHP
([SUHVVFUHDWLYLW\
$WWHQGUHOLJLRXVRUVSLULWXDODFWLYLWLHV
&RQQHFWZLWKQDWXUH
$WWHQGSHHUVXSSRUWDFWLYLWLHVRUVHOIĥKHOSJURXSV
)RFXVRQDFFRPSOLVKLQJJRDOVUHODWHGWRZRUNLQJ
JHWWLQJPRUHHGXFDWLRQRU¿QGLQJDVDWLVI\LQJSODFH
WROLYH
$YRLGKDUPIXOVLWXDWLRQVLQFOXGLQJVWUHHWGUXJV
DOFRKRODQGXQKHDOWK\UHODWLRQVKLSV
2WKHU
Personal Workbook | 45
ACTION STEP:
Choose a recovery strategy to develop further
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
46 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWLVPHDQWE\WKHWHUP´FXOWXUHµ" &XVWRPVUHODWHGWRPDUULDJHDQGLQWLPDWH
UHODWLRQVKLSV
&XOWXUHLVDZD\RIGHVFULELQJWKHWKRXJKWV
ODQJXDJHVSUDFWLFHVEHOLHIVYDOXHVFXVWRPV 0XVLFDQGDUWSUHIHUHQFHV
DQGWUDGLWLRQVRIDUDFLDOHWKQLFUHOLJLRXVRU 3UHIHUUHGZD\VRIOHLVXUHRUUHFUHDWLRQDO
VRFLDOJURXS DFWLYLWLHV
6H[XDORULHQWDWLRQĪWKLVLVDQH[DPSOHRID
3HRSOHRIWHQVHHWKHPVHOYHVDVEHORQJLQJWRD
VRFLDOJURXSī
QXPEHURIGLɱHUHQWFXOWXUHV)RUH[DPSOHD
SHUVRQPD\KDYHDQ$IULFDQEDFNJURXQGĪUDFHī 0RVWSHRSOHOHDUQFXOWXUDOEHOLHIVDWWLWXGHV
JURZXSLQ+DLWLĪHWKQLFLW\īIROORZWKH&DWKROLF YDOXHVDQGWUDGLWLRQVIURPSDUHQWVRWKHU
IDLWKĪUHOLJLRQīDQGEHDUHFHQWLPPLJUDQWWRWKH IDPLO\PHPEHUVDQGSHRSOHLQWKHLUORFDO
8QLWHG6WDWHVĪVRFLDOī FRPPXQLW\)RUPDQ\SHRSOHUHOLJLRXVDQG
FXOWXUDOWUDGLWLRQVLQÀXHQFHWKHLULGHDVDERXW
6RPHSDUWVRI\RXUFXOWXUHPD\EHHDV\WR
PDQ\SDUWVRIOLIH7KLVLVDOVRWUXHIRUEHOLHIV
UHFRJQL]HVXFKDVVNLQFRORURUWKHODQJXDJH
DQGDWWLWXGHVDERXWPHQWDOKHDOWKDQGPHQWDO
WKDW\RXVSHDN2WKHUSDUWVRI\RXUFXOWXUDO
LOOQHVV
EDFNJURXQGDUHKDUGIRURWKHUVWRNQRZDERXW
XQOHVV\RXFKRRVHWRWHOOWKHPRUWKH\DVN\RX
7KLVLQFOXGHVRQHRUPRUHRIWKHIROORZLQJ Why is understanding your cultural/
UHOLJLRXVEDFNJURXQGLPSRUWDQW"
6SLULWXDOSUDFWLFHV
7KHFRQQHFWLRQWR\RXUFXOWXUDOEDFNJURXQG
+HDOLQJSUDFWLFHV ZLOORIWHQLQÀXHQFH
)DPLO\FXVWRPVLQFOXGLQJWKHUROHVH[SHFWĥ
HGRIPRWKHUVIDWKHUVVRQVGDXJKWHUV <RXUGHFLVLRQVDERXWWUHDWPHQWIRUPHQWDO
JUDQGSDUHQWVHWF KHDOWKSUREOHPV
7\SHVRIIRRGVDQGGULQNV\RXOLNH +RZ\RXIHHODERXW\RXUPHQWDOKHDOWK
+ROLGD\FHOHEUDWLRQV SUREOHPV
9DOXHVUHODWHGWRSULYDF\DQGGLVFORVLQJRI <RXUFRPIRUWZLWKWKHSHRSOH\RXPHHWLQ
SHUVRQDOLQIRUPDWLRQ PHQWDOKHDOWKSURJUDPV
<RXULQWHUHVWLQVHHNLQJKHOSIRU\RXUPHQĥ
WDOKHDOWKSUREOHPV
Personal Workbook | 47
%HLQJDZDUHRI\RXUFXOWXUDODQGUHOLJLRXV )LQGZD\VWRLPSURYH\RXUPHQWDOKHDOWK
EHOLHIVDQGYDOXHVPD\VXSSRUWUHFRYHU\E\ WKDWUHVSHFWV\RXUFXOWXUDOEHOLHIVDQGYDOĥ
KHOSLQJ\RX XHV
%HWWHUXQGHUVWDQGWKHVRPHWLPHVFRQIXVĥ
)LQGFRPPXQLW\FRQQHFWLRQVDQGEXLOGD
LQJPHVVDJHVWKDW\RXPD\JHWIURPIDPĥ
VHQVHRIEHORQJLQJWKDWPDWFKHV\RXUFXOĥ
LO\IULHQGVRURWKHUFRPPXQLW\PHPEHUV
WXUDOEHOLHIVDQGYDOXHV
$1'WKHPHVVDJHV\RXPD\JHWIURPPHQĥ
0DNHRWKHUSHRSOHLQFOXGLQJPHQWDO WDOKHDOWKSURIHVVLRQDOV
KHDOWKSURIHVVLRQDOVDZDUHRI\RXUEHOLHIV
DERXWPHQWDOKHDOWKSUREOHPVDQGWUHDWĥ
PHQWVR\RXFDQIRUPDKHOSIXOUHODWLRQĥ
VKLS
Discussion Points:
:KDWLGHDVGRSHRSOHLQ\RXUFRPPXQLW\īIDPLO\IULHQGVQHLJKERUV
SHRSOHLQ\RXUUHOLJLRXVFRPPXQLW\ĬKDYHDERXWWKHTXHVWLRQVEHORZ"
$UHVRPHRIWKHLULGHDVGLɲHUHQWIURPLGHDV\RXJHWIURP\RXUGRFWRU
WKHUDSLVWPHQWDOKHDOWKSURIHVVLRQDORUWKLV:RUNERRN"
:KDWLVPHQWDOLOOQHVV"
:KDWFDXVHVPHQWDOKHDOWKSUREOHPV"
:KDWLVWKHEHVWZD\WRKHOSVRPHRQHZLWKPHQWDOKHDOWK
SUREOHPV"
48 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Understanding your cultural background
%HORZLVDOLVWRI<(6RU12VWDWHPHQWVGHVLJQHGWRLQFUHDVH\RXUDZDUHQHVVRIWKH
FRQQHFWLRQEHWZHHQ\RXUFXOWXUDOIDPLO\DQGUHOLJLRXVEDFNJURXQG$1'PHQWDOKHDOWK
GHFLVLRQV&RQVLGHUHDFKVWDWHPHQWDQGFLUFOH<(6RU12
0\UHOLJLRXVEHOLHIVDɲHFW
7KHGHFLVLRQV,PDNHDERXWWDNLQJPHGLFDWLRQDQGUHFHLYLQJWUHDWPHQW
IRUP\PHQWDOKHDOWKSUREOHPV YES NO
+RZ,IHHODERXWP\PHQWDOKHDOWKSUREOHPV YES NO
0\SUHIHUUHGODQJXDJHDɲHFWV
:KR,ZDQWWRKHOSPHZLWKP\PHQWDOKHDOWKSUREOHPV YES NO
+RZ,JHWDORQJZLWKWKHVWDɱDQGFOLHQWVLQWKHPHQWDOKHDOWKSURJUDP YES NO
7KHFXVWRPVDQGEHOLHIVRIP\IDPLO\DɲHFW
7KHGHFLVLRQV,PDNHDERXWWDNLQJPHGLFDWLRQDQGUHFHLYLQJWUHDWPHQW
IRUP\PHQWDOKHDOWKSUREOHPV YES NO
+RZ,IHHODERXWP\PHQWDOKHDOWKSUREOHPV YES NO
:KR,ZDQWWRKHOSPHZLWKP\PHQWDOKHDOWKSUREOHPV YES NO
0\VH[XDORULHQWDWLRQDɲHFWV
:KR,ZDQWWRKHOSPHZLWKP\PHQWDOKHDOWKSUREOHPV YES NO
+RZ,IHHODERXWP\PHQWDOKHDOWKSUREOHPV YES NO
+RZ,JHWDORQJZLWKWKHVWDɱDQGFOLHQWVLQWKHPHQWDOKHDOWKSURJUDP YES NO
0\JHQGHUDɲHFWV
:KR,ZDQWWRKHOSPHZLWKP\PHQWDOKHDOWKSUREOHPV YES NO
Ī'R\RXKDYHDSUHIHUHQFHIRUDPDOHRUIHPDOHPHQWDOKHDOWKSURYLGHU"ī YES NO
0\UDFLDORUHWKQLFEDFNJURXQGDɲHFWV
:KR,ZDQWWRKHOSPHZLWKP\PHQWDOKHDOWKSUREOHPV YES NO
Ī'R\RXKDYHDSUHIHUHQFHWRZRUNZLWKDPHQWDOKHDOWKSURYLGHUZKR
VKDUHV\RXUUDFLDOHWKQLFEDFNJURXQG"ī YES NO
,I\RXDQVZHUHG<(6WRDQ\RIWKHVHTXHVWLRQV\RXPD\FKRRVHWRFRPSOHWH
DQ$FWLRQ6WHSWROHDUQPRUHDERXWKRZ\RXUFXOWXUDOEDFNJURXQGDɲHFWVWKH
GHFLVLRQV\RXPDNHDERXWPHQWDOKHDOWKWUHDWPHQW
Personal Workbook | 49
ACTION STEP:
Learn more about how my cultural
background affects my decisions
Choose one of your YES responses and learn more about it by talking to someone
or getting more information about how this aspect of your cultural, religious and
family background affects the decisions you make.
I want to learn more about: ____________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
______________________________________________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
50 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
3HRSOHZLWKPHQWDOKHDOWKSUREOHPVZKR WRXVHWKHPWRLPSURYHWKHLUOLYHV3HRSOH
DUHPRYLQJIRUZDUGZLWKWKHLUOLYHVDUHRIWHQ ZKRH[SHULHQFHVHULRXVPHQWDOKHDOWK
KHOSHGE\UHFRJQL]LQJDQGEXLOGLQJRQSHUVRQDO SUREOHPVFDQORVHFRQ¿GHQFHLQWKHLUDELOĥ
VWUHQJWKV7KHJRDORIWKLVOHVVRQLVWRKHOS\RX LW\WRJHWDQGVWD\ZHOO6RPHWLPHVSHRSOH
UHFRJQL]HDQGXVH\RXUVWUHQJWKVWRKHOS\RXU PD\ORVHFRQ¿GHQFHLQWKHLUDELOLW\WRVRUW
UHFRYHU\ RXWZKDW¶VUHDOIURPZKDW¶VQRWUHDO7KH\
PD\KDYHGRXEWVDERXWWKHLUFKDQFHVWR
:KDWDUHSHUVRQDOVWUHQJWKV" OHDGDVDWLVI\LQJDQGVXFFHVVIXOOLIH
3HUVRQDOVWUHQJWKVDUH\RXUVNLOOVNQRZOĥ :KHQPHQWDOKHDOWKSUREOHPVJHWLQWKHZD\
HGJHWDOHQWVLQWHUHVWVYDOXHVSHUVRQDO RIDFKLHYLQJJRDOVVXFKDVZRUNLQJFRPSOHWLQJ
TXDOLWLHVDQGSK\VLFDOFKDUDFWHULVWLFVWKDW VFKRROPDNLQJIULHQGVRUOLYLQJLQDVDIHDQG
\RXFDQEXLOGRQWRKHOS\RXUUHFRYHU\ FRPIRUWDEOHSODFHLW¶VHDV\WRIRUJHWDERXWRQH¶V
:KHQZHDUHVWUXJJOLQJZLWKOLIHSUREOHPV VWUHQJWKV,QIDFWEHFDXVHRISDVWH[SHULHQFHV
RXUVWUHQJWKVRIWHQKHOSXVFRSH2XUSHUĥ PDQ\LQGLYLGXDOVZLWKPHQWDOKHDOWKSUREOHPV
VRQDOVWUHQJWKVJLYHPHDQLQJDQGSXUSRVH WKLQNPRVWO\DERXWWKHLUZHDNQHVVHVDQGLOOQHVV
WRRXUOLYHV 7KH\PD\EODPHWKHPVHOYHVIRUWKHLUSUREOHPV
RUH[SHULHQFHRWKHUSHRSOHEODPLQJWKHP7KH
:K\DUHSHUVRQDOVWUHQJWKVLPSRUWDQW" PHQWDOKHDOWKV\VWHPPD\DOVRORVHVLJKWRIWKH
6RPHWLPHVSHRSOHGRQ¶WUHFRJQL]HWKHLU LPSRUWDQFHRIKHOSLQJSHRSOHUHFRJQL]HDQGXVH
SHUVRQDOVWUHQJWKVRUFDQ¶W¿JXUHRXWKRZ WKHLUVWUHQJWKV
Discussion Points:
:K\ZRXOGSHRSOHZLWKPHQWDOKHDOWKSUREOHPVKDYHDKDUGWLPH
UHFRJQL]LQJWKHLUVWUHQJWKV"
,QZKDWZD\VKDYHPHQWDOKHDOWKSUREOHPVDɲHFWHG\RXU
FRQÀGHQFHWRDFFRPSOLVKJRDOV"
Personal Workbook | 51
P E R S O N A L I Z E D W O R K S H E E T:
My Personal Strengths Inventory
%HORZLVDOLVWRIVWUHQJWKVWKDWPD\RUPD\QRWGHVFULEH\RX3OHDVHFKHFNWKHER[HVWKDW
DSSO\WR\RX
This is a This is a strength
Personal Strengths
strength of mine I want to develop
,¶PPRWLYDWHGWROHDUQDQGZRUNRQP\UHFRYHU\
,NQRZZKDWJRDOV,ZDQWWRDFFRPSOLVK
,¶PDJRRGOLVWHQHU
,FDQFDUU\RQFRQYHUVDWLRQVZLWKSHRSOH
,UHDGDQGDVNTXHVWLRQVWRLPSURYHP\PHQWDOKHDOWK
,¶PFRPIRUWDEOHVKDULQJP\LGHDVDQGIHHOLQJV
,KDYHDVSLULWXDOVLGHWRPH
,HQMR\OLVWHQLQJWRPXVLF
,HQMR\DUWPRYLHVRU79
,HQMR\UHDGLQJ
,HQMR\ZULWLQJ
,KDYHDSRVLWLYHFRQQHFWLRQWRP\IDPLO\
,KDYHIULHQGV
,VSHDNPRUHWKDQRQHODQJXDJH
,DPLQYROYHGLQP\FRPPXQLW\
,DPLQYROYHGLQVHOIĥKHOSDGYRFDF\DFWLYLWLHV
,SDUWLFLSDWHLQWKHFXOWXUDOVXSSRUWVDQGUHVRXUFHVLQ
P\FRPPXQLW\
,OLNHWRWDNHZDONV
,SOD\DPXVLFDOLQVWUXPHQW
,NQRZKRZWRPHGLWDWH
,OLNHWRH[HUFLVH
,OLNHWRJRWRPXVHXPVFRQFHUWDQGSOD\V
,HDWKHDOWK\IRRGV
,VHHP\PHGLFDOGRFWRUGHQWLVWH\HGRFWRUHWFRQD
UHJXODUEDVLV
52 | Wellness Self-Management
Discussion Point:
6KDUHRQHRI\RXUPRVWLPSRUWDQWVWUHQJWKVDQG
RQHDUHD\RXZDQWWRGHYHORSDVDVWUHQJWK
Personal Workbook | 53
ACTION STEP:
Choose a strength to develop
Choose one strength you would like to develop and complete one Action Step
toward that goal.
Strength: _____________________________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
54 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
Discussion Points:
:KDWUHVRXUFHVGR\RXXVHLQ\RXUFRPPXQLW\"
'R\RXKDYHDQ\UHVRXUFHVWKDWUHÁHFW\RXUHWKQLFUDFLDOFXOWXUDORU
VSLULWXDOEDFNJURXQG"
,QZKDWZD\GRHV\RXUFXOWXUDOEDFNJURXQGLQÁXHQFHWKHFKRLFHV\RXPDNH
UHJDUGLQJ\RXUXVHRIFRPPXQLW\UHVRXUFHV"
Personal Workbook | 55
P E R S O N A L I Z E D W O R K S H E E T:
My Community Resources Inventory
%HORZLVDOLVWRIFRPPXQLW\UHVRXUFHVWKDW\RXPD\RUPD\QRWKDYHLQ\RXUOLIHULJKWQRZ
5HDGHDFKVWDWHPHQWDQGFKHFNWKHER[WKDWDSSOLHVWR\RX7KLVZRUNVKHHWZLOOKHOS\RX
UHFRJQL]HUHVRXUFHVLQ\RXUFRPPXQLW\DQGKHOS\RXLGHQWLI\ZKLFKUHVRXUFHV\RXZDQWWR
have.
I have this I don’t have this
Community resources
right now but want it
,KDYHUHOLDEOHDQGDɱRUGDEOHWUDQVSRUWDWLRQ
7KHUHLVDVSLULWXDOFRPPXQLW\ZKHUH,IHHOFRPIRUWDEOH
7KHUH¶VDVRFLDOFOXE,FDQJHWWRWKDW,HQMR\
7KHUHDUHPHQWDOKHDOWKSURJUDPVLQP\FRPPXQLW\WKDW
,XVH
7KHUHDUHJURXSVDQGRUJDQL]DWLRQVLQP\FRPPXQLW\WKDW
VKDUHP\FXOWXUDOEDFNJURXQGDQGODQJXDJH
7KHUHDUHJURXSVDQGRUJDQL]DWLRQVLQP\FRPPXQLW\WKDW
VKDUHP\VH[XDORULHQWDWLRQ
,KDYHIULHQGV,FDQUHO\RQIRUKHOS
,KDYHRQHRUPRUHIDPLO\PHPEHUV,FDQUHO\RQIRUKHOS
7KHUHDUHSODFHVLQP\FRPPXQLW\ZKHUH,FDQZRUN
7KHUHDUHSODFHVLQP\FRPPXQLW\ZKHUH,FDQYROXQWHHU
7KHUHDUHVHOIĥKHOSDQGDGYRFDF\RUJDQL]DWLRQVLQP\
FRPPXQLW\
,KDYHSODFHVZKHUH,FDQHDVLO\VKRSIRUIRRGFORWKLQJHWF
7KHUHDUHSODFHVLQP\FRPPXQLW\,FDQJRWRUHOD[
7KHUHDUHUHFUHDWLRQDOIDFLOLWLHVLQP\FRPPXQLW\
2WKHU
2WKHU
127($V\RXSDUWLFLSDWHLQWKH:603URJUDP\RXZLOORIWHQJREDFNWR\RXUSHUVRQDO
VWUHQJWKVDQGFRPPXQLW\UHVRXUFHVDV722/6\RXFDQXVHWRPDQDJHPHQWDOKHDOWKDQGRWKHU
OLIHSUREOHPV
56 | Wellness Self-Management
ACTION STEP:
Choose a community resource to use
Write down one community resource you don’t have but would like to.
Resource _____________________________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 57
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWLVVRFLDOVXSSRUW" PHQWVLQWKHLUOLYHVRIWHQSRLQWWRWKHLPĥ
SRUWDQFHRIVRFLDOVXSSRUW%HORZLVDOLVW
³6RFLDOVXSSRUW´UHIHUVWRKDYLQJUHODWLRQĥ
RIVRPHUHDVRQVWKH\KDYHJLYHQ
VKLSVWKDWDUHUHZDUGLQJHQULFKLQJDQG
KHOSIXO5HODWLRQVKLSVFDQEHFRQVLGHUHG Ħ 6RFLDOVXSSRUWSURYLGHVDVDIHZD\WR
³VXSSRUWLYH´ZKHQERWKSHRSOHWUXVWDQG YHQWIHHOLQJV
UHVSHFWHDFKRWKHU+DYLQJVRFLDOVXSSRUW Ħ 3HRSOHFDQKHOS\RX¿JXUHRXWZKDWLV
PHDQVWKDW\RXIHHOFRQQHFWHGDQGFDUHG UHDODQGZKDWLVQRW
IRUE\RWKHUSHRSOH Ħ 3HRSOHFDQKHOSZLWKGD\ĥWRĥGD\QHHGV
6RPHWLPHVHYHQYHU\FDULQJUHODWLRQVKLSV DQGSUREOHPVVXFKDVPRQH\KRXVLQJ
KDYHSUREOHPV'LɱHUHQFHVLQRSLQLRQVDUH DQGWUDQVSRUWDWLRQ
QDWXUDOLQDQ\UHODWLRQVKLS$VXSSRUWLYH Ħ 3HRSOHFDQRɱHUFRPIRUWDQGUHDVVXUĥ
UHODWLRQVKLSFDQLQYROYHGLVDJUHHPHQWV DQFHGXULQJWRXJKWLPHV
IURPWLPHWRWLPH,QVXSSRUWLYHUHODWLRQĥ
VKLSVGLVDJUHHPHQWVDUHKDQGOHGUHVSHFWĥ Ħ 2WKHUSHRSOHFDQKHOS\RXZDWFKRXW
IXOO\DQGFDQXVXDOO\EHUHVROYHG IRUVLJQVRIUHODSVH
6RFLDOVXSSRUWFDQFRPHIURPUHODWLRQĥ Ħ <RXFDQWDONRYHUSUREOHPVDQGJHWDGĥ
VKLSVZLWKDYDULHW\RIGLɱHUHQWSHRSOH YLFHIURPRWKHUSHRSOH
LQFOXGLQJIDPLO\PHPEHUVIULHQGVSHHUV Ħ %HLQJZLWKRWKHUSHRSOHLVRQHZD\RI
VSRXVHVER\IULHQGVJLUOIULHQGVFRĥZRUNĥ JHWWLQJWRNQRZ\RXUVHOIEHWWHU
HUVPHPEHUVRIUHOLJLRXVRURWKHUVSLULWXDO Ħ ³%HORQJLQJ´WRDVRFLDOJURXSLVDEDVLF
JURXSVFODVVPDWHVPHQWDOKHDOWKSUDFWLĥ KXPDQQHHG
WLRQHUVPHPEHUVRISHHUVXSSRUWJURXSV
URRPPDWHVDQGQHLJKERUV +RZGRPHQWDOKHDOWKSUREOHPVDɲHFW
VRFLDOVXSSRUW"
:K\LVVRFLDOVXSSRUWLPSRUWDQW"
:KHQDSHUVRQGHYHORSVDVHULRXVPHQWDO
6RFLDOUHODWLRQVKLSVDUHDQLPSRUWDQWSDUW KHDOWKRUSK\VLFDOKHDOWKSUREOHPLWDOVR
RISHRSOH¶VOLYHV)RUPDQ\SHRSOHWKH DɱHFWVWKHSHRSOHZKRFDUHDERXWKLPRU
TXDOLW\RIWKHLUUHODWLRQVKLSVLVDPDMRUIDFĥ her.
WRULQWKHLUKDSSLQHVV6XSSRUWLYHUHODWLRQĥ
8QOLNHSK\VLFDOKHDOWKSUREOHPVWKDWPD\
VKLSVPDNHSHRSOHIHHOJRRGDERXWWKHPĥ
EHHDVLHUWRXQGHUVWDQGPHQWDOLOOQHVVPD\
VHOYHVDQGPRUHKRSHIXODERXWWKHIXWXUH
EHYHU\FRQIXVLQJ
+DYLQJVXSSRUWLYHUHODWLRQVKLSVFDQDOVR
KHOSSHRSOHUHGXFHVWUHVV 9HU\RIWHQIDPLO\DQGIULHQGVDVZHOODV
WKHSHUVRQDɱHFWHGDUHQRWVXUHZKDW¶V
6RFLDOUHODWLRQVKLSVSOD\DYHU\LPSRUWDQW
JRLQJRQ7KLVPD\HDVLO\OHDGWRPLVXQGHUĥ
UROHLQUHFRYHU\3HRSOHZLWKPHQWDOKHDOWK
VWDQGLQJVDQGVRPHWLPHVFRQÀLFWV
SUREOHPVZKRKDYHPDGHELJLPSURYHĥ
58 | Wellness Self-Management
2YHUWLPHIDPLOLHVPD\JURZIXUWKHUDQG PDWLRQDQGJXLGDQFH)RUH[DPSOHIDPLO\
IXUWKHUDSDUWIURPWKHIDPLO\PHPEHUZLWK PHPEHUVIULHQGVDQGRWKHUVPD\EHQH¿W
DPHQWDOSUREOHP IURP
:KHQDORYHGRQHKDVDPHQWDOKHDOWK Ħ +DYLQJLPSRUWDQWLQIRUPDWLRQDERXW
SUREOHPIULHQGVDQGIDPLO\PD\QRWNQRZ \RXUPHQWDOKHDOWKSUREOHPV
KRZWREHKHOSIXO Ħ +DYLQJLQIRUPDWLRQRQWUHDWPHQWDQG
)RUPDQ\IDPLOLHVJHWWLQJLQIRUPDWLRQ FDXVHVRIPHQWDOKHDOWKSUREOHPV
DERXWWKHLUORYHGRQH¶VPHQWDOKHDOWKSUREĥ Ħ /HDUQLQJWKDWPHQWDOLOOQHVVLVQRWDQ\ĥ
OHPVDQGJXLGDQFHRQKRZWREHKHOSIXO RQH¶VIDXOW
FDQPDNHDELJGLɱHUHQFH
Ħ /HDUQLQJWKDWUHFRYHU\LVSRVVLEOH
What are two of the most important Ħ *HWWLQJVRPHJXLGDQFHRQKRZWREH
messages to convey to everyone KHOSIXO
LQYROYHG" Ħ *HWWLQJVXSSRUWDQGDGYLFHIURPRWKHUV
ZKRDOVRKDYHDORYHGRQHZLWKPHQWDO
0HQWDOKHDOWKSUREOHPVDUHQRRQH¶VIDXOW
KHDOWKSUREOHPV
5HFRYHU\LVSRVVLEOH
127(,QVRPHSURJUDPV\RXPD\UHTXHVW
What steps can I take to improve my WKDWDPHQWDOKHDOWKSURIHVVLRQDOSURYLGH
VRFLDOVXSSRUWV" LQIRUPDWLRQDQGJXLGDQFHGLUHFWO\WRIDPLO\
PHPEHUVRUIULHQGVRYHUWKHSKRQHRULQ
6RFLDOVXSSRUWLVVRPHWLPHVLPSURYHG
SHUVRQ$VNLIWKLVVHUYLFHLVDYDLODEOHLQ\RXU
ZKHQIDPLO\PHPEHUVIULHQGVDQGRWKHUV
SURJUDP
ZKRDUHLPSRUWDQWWR\RXDUHJLYHQLQIRUĥ
Discussion Points:
:KDWNLQGVRIVRFLDOVXSSRUWGR\RXKDYHLQ\RXUFRPPXQLW\
īIDPLO\IULHQGVDQGRWKHUVĬ"
,Q\RXUFXOWXUHKRZGRSHRSOHVKRZVXSSRUWWRRQHDQRWKHU"
,Q\RXUFXOWXUHKRZGRSHRSOHXVXDOO\JHWKHOSIRUSUREOHPV"
Personal Workbook | 59
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about your social supports
,QWKHER[HVEHORZZULWHWKHQDPHVRISHRSOH\RXKDYHDVXSSRUWLYHUHODWLRQVKLSZLWKDQG
SHRSOH\RXZRXOGOLNHWRKDYHDPRUHVXSSRUWLYHUHODWLRQVKLSZLWK
ACTION STEP:
Choose a person to develop a supportive
relationship with
Write down the name of a person you would like to develop a supportive
relationship with.
Person: _______________________________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 61
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWLVVHOIĦKHOS" Ħ 'HSUHVVLRQDQG%Lĥ3RODU6XSSRUW$OOLĥ
DQFHDVXSSRUWJURXSIRUSHRSOHZKR
6HOIĥKHOSSURYLGHVDVWUXFWXUHIRUSHRSOHWR
KDYHHLWKHUGHSUHVVLRQRUELĥSRODUGLVRUĥ
FRPHWRJHWKHUDQGKHOSHDFKRWKHU
GHU
6HOIĥKHOSLVRIWHQSURYLGHGLQDJURXSIRUĥ
Ħ 6FKL]RSKUHQLD$QRQ\PRXVDVXSSRUW
PDWDQGLVDOZD\VSHHUOHG
JURXSIRUSHRSOHZLWKVFKL]RSKUHQLD
6HOIĥKHOSLVDERXWVKDULQJFRPPRQH[ĥ
Ħ 1DWLRQDO$OOLDQFHRQ0HQWDO,OOQHVV
SHULHQFHVDPRQJSHRSOHZLWKFRPPRQ
Ī1$0,īDQRUJDQL]DWLRQIRUIDPLO\
SUREOHPVħLQWKLVFDVHSHRSOHZLWKPHQWDO
PHPEHUVRISHRSOHZLWKPHQWDOKHDOWK
LOOQHVV
SUREOHPV
6HOIĥKHOSSURYLGHVDVRFLDOQHWZRUNEDVHG
RQFRPPRQH[SHULHQFH :K\LVVHOIĦKHOSLPSRUWDQW"
,QVHOIĥKHOSJURXSVSHRSOHVKDUHVSHFL¿F 5HVHDUFKKDVVKRZQWKDWSHRSOHZKRSDUĥ
ZD\VRIFRSLQJEDVHGRQWKHLUSHUVRQDOH[ĥ WLFLSDWHLQVHOIĥKHOSDUHOHVVOLNHO\WREH
SHULHQFH KRVSLWDOL]HGDUHOHVVOLNHO\WRKDUPWKHPĥ
7KRVHZKRVXFFHVVIXOO\FRSHVHUYHDVUROH VHOYHVVKRZDUHGXFWLRQLQV\PSWRPVDQG
PRGHOVIRURWKHUV VXEVWDQFHDEXVHXVHIHZHUIRUPDOWUHDWĥ
6HOIĥKHOSLVFRPSOHWHO\YROXQWDU\<RX PHQWVHUYLFHVDQGKDYHLPSURYHGVRFLDO
FKRRVHZKHWKHURUQRWWRSDUWLFLSDWHDQG VXSSRUWVDQGVHOIĥHVWHHP
ZKDW\RXZLOOWDNHDZD\IURPLW 3HRSOHZLWKPHQWDOKHDOWKSUREOHPVFDQ
&RPPRQVHOIĥKHOSJURXSVLQFOXGH EHFRPHLVRODWHGGXHWRVWLJPDDQGGLVĥ
FULPLQDWLRQ
Ħ 'RXEOH7URXEOHLQ5HFRYHU\DĥVWHS
SURJUDPIRUSHRSOHZKRKDYHVXEVWDQFH :KHQSHRSOHFRPHWRJHWKHULQDVHOIĥKHOS
DEXVHDQGPHQWDOKHDOWKSUREOHPV VHWWLQJWKH\VKDUHFRPPRQH[SHULHQFHV
ZKLFKFDQOHDGWRIULHQGVKLS
Ħ $OFRKROLFV$QRQ\PRXVĪ$$īDĥVWHS
SURJUDPIRUSHRSOHZKRKDYHDSUREOHP 6HOIĥKHOSFDQJLYHUROHPRGHOVRIRWKHU
ZLWKDOFRKRO SHRSOHZKRDUHPRYLQJWRZDUGVUHFRYHU\
62 | Wellness Self-Management
Discussion Points:
:KDWKDVEHHQ\RXUH[SHULHQFHZLWKVHOIĦKHOS"
+DYH\RXIRXQGVHOIĦKHOSWREHKHOSIXOLQ\RXUUHFRYHU\"
'RHVVHOIĦKHOSVRXQGOLNHDJRRGLGHDWR\RX"
P E R S O N A L I Z E D W O R K S H E E T:
Make an informed decision about being
involved in self-help
,I\RXFKRRVHWREHLQYROYHGLQVHOIĥKHOSFKHFNWKHVWHSV\RXZRXOGOLNHWRWDNH
7DONWRVRPHRQHLQDVHOIĥKHOSJURXS
7DONWRDFRXQVHORUDERXWVHOIĥKHOSSURJUDPV
5HDGDUWLFOHVDERXWVHOIĥKHOS
$WWHQGDVHOIĥKHOSJURXS
*HWLQIRUPDWLRQDERXWVHOIĥKHOSJURXSVĪIURPQHZVSDSHUVLQWHUQHWFRPPXQLW\
FOXEVDQGDVSLULWXDOFRPPXQLW\ī
OtherBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB .
ACTION STEP:
Choose to become involved in self-help
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 63
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Connect to your community
8VHWKLVFKHFNOLVWWRLGHQWLI\SODFHV\RXPLJKWZDQWWRPHHWQHZSHRSOH&KHFNWKHER[HVWKDW
DSSO\WR\RX
I have gone to I would like to go
Places in your community this place to to this place to
meet people meet people
3HHUGURSĥLQFHQWHURUFOXEKRXVH
6FKRRO
6XSSRUWJURXSV
:RUNSODFHDQGYROXQWHHUSURJUDPV
5HOLJLRXVDQGVSLULWXDOFRPPXQLWLHVĪFKXUFKHV
V\QDJRJXHVWHPSOHVPRVTXHVī
+HDOWKRUH[HUFLVHFOXEVĪ<0&$RU<:&$ī
3DUNVPXVHXPVDQGDUWVKRZV
&RQFHUWVFRPPXQLW\WKHDWHUDQGOLEUDULHV
6SHFLDOLQWHUHVWJURXSVĪSROLWLFVKREELHVVSRUWVSHWVī
2QWKHLQWHUQHW
&XOWXUDORUJDQL]DWLRQVĪVRFLDOFOXEVFXOWXUDOFHQWHUV
LPPLJUDWLRQDVVLVWDQFHFHQWHUVī
%RRNVWRUHVFRɱHHVKRSV
:KHUH\RXOLYH
2WKHU
Personal Workbook | 65
ACTION STEP:
Choose a place in your community to meet people
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
66 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
6WDUWLQJFRQYHUVDWLRQVWKHÀUVWVWHSLQ WRVD\6KRZLQJDQLQWHUHVWLQRWKHUSHRSOH
meeting new people DQGWKDW\RXDUHRSHQWRWKHLULGHDVDQG
SRLQWĥRIĥYLHZZLOOKHOSWRNHHSWKHFRQYHUĥ
7RJHWWRNQRZVRPHRQHRUWRJHWWRNQRZ
VDWLRQJRLQJ
VRPHRQHEHWWHULWLVKHOSIXOWREHDEOHWR
VWDUWFRQYHUVDWLRQV6WDUWLQJDQGPDLQWDLQLQJ Listen to what the other person is
HQMR\DEOHFRQYHUVDWLRQVLQYROYHVDFRPELQDWLRQ VD\LQJ
RIVNLOOV7KHVHVNLOOVLQFOXGHFKRRVLQJVRPHRQH $VNLQJTXHVWLRQVDERXWZKDWWKHRWKHU
ZKRPLJKWEHLQWHUHVWHGLQDFRQYHUVDWLRQ SHUVRQVD\VDQGUHVSRQGLQJWRWKHLUFRPĥ
KDYLQJVRPHWKLQJLQWHUHVWLQJWRVD\DQGVKRZLQJ PHQWVOHWVWKHPNQRZWKDW\RXDUHLQWHUĥ
LQWHUHVWLQWKHRWKHUSHUVRQ6RPHVSHFL¿FWLSV HVWHG,IWKHSHUVRQVHHPVXQLQWHUHVWHG
FRQVLGHUFKDQJLQJWRSLFVRUSROLWHO\HQGLQJ
IRUFRQYHUVDWLRQDUHSURYLGHGEHORZ
WKHFRQYHUVDWLRQ
Find someone who is interested in Avoid telling very personal things
KDYLQJDFRQYHUVDWLRQ DERXW\RXUVHOIZKHQ\RXÀUVWPHHW
&KRRVHVRPHRQHZKRLVQ¶WEXV\,IWKHSHUĥ VRPHRQH
VRQLVLQWKHPLGGOHRIGRLQJVRPHWKLQJ :KHQ\RXDUHMXVWJHWWLQJWRNQRZVRPHĥ
KHRUVKHPD\QRWZDQWWRVWRSLQRUGHUWR RQHDYRLGWHOOLQJWKHSHUVRQYHU\SULYDWH
talk to you. LQIRUPDWLRQDERXW\RXUVHOI6XFKLQIRUPDĥ
&KRRVHDQLQWHUHVWLQJWRSLF WLRQWRRHDUO\LQDFRQYHUVDWLRQFDQPDNH
7KHWRSLF\RXFKRRVHFRXOGEHUHODWHGWR WKHSHUVRQIHHOXQFRPIRUWDEOHDQGPDNH
VRPHWKLQJWKDW\RXDUHGRLQJZKHQ\RX LWKDUGHUWRIRUPDFRQQHFWLRQZLWKKLP
DUHVWDUWLQJWKHFRQYHUVDWLRQ)RUH[DPSOH RUKHU:KHQ\RXJHWWRNQRZWKHSHUVRQ
LI\RXDUHDWDQDUWVKRZ\RXFRXOGVWDUWD EHWWHUKHRUVKHZLOOIHHOPRUHFRPIRUWDEOH
FRQYHUVDWLRQDERXWWKHSDLQWLQJVRQGLVSOD\ WDONLQJDERXWPRUHSHUVRQDOWRSLFV
/RRNDWWKHSHUVRQ Cultural considerations in getting to
(\HFRQWDFWLVLPSRUWDQWZKHQ\RXDUH
know people
WDONLQJWRSHRSOHEHFDXVHLWVKRZVWKHP
WKDW\RXDUHLQWHUHVWHGLQZKDWWKH\KDYH &XOWXUHVRIWHQKDYHGLɱHUHQWFXVWRPVDERXW
WRVD\,I\RXIHHOXQFRPIRUWDEOHORRNLQJ ZKHQZKHUHDQGKRZWRPHHWQHZSHRSOH
LQWRVRPHRQH¶VH\HV\RXFDQORRNVRPHĥ )RUH[DPSOHH\HFRQWDFWSK\VLFDOFRQWDFWDQG
ZKHUHFORVHWRWKHLUH\HVVXFKDVWKHLU SK\VLFDOGLVWDQFHFDQKDYHGLɱHUHQWPHDQLQJVLQ
IRUHKHDGRUQRVH GLɱHUHQWFXOWXUHV,WLVLPSRUWDQWWRNHHSWKHVH
FXVWRPVLQPLQGZKHQ\RXPHHWQHZSHRSOH
Smile and nod your head to show you
DUHOLVWHQLQJ
/HWWKHSHUVRQNQRZWKDW\RXDUHOLVWHQLQJ
DQGDUHLQWHUHVWHGLQZKDWKHRUVKHKDV
Personal Workbook | 67
Discussion Point:
:KDWDUHWKHFXVWRPVLQ\RXUFXOWXUHIDPLO\
RUFRPPXQLW\ZKHQPHHWLQJQHZSHRSOH"
P E R S O N A L I Z E D W O R K S H E E T:
Skills for starting conversations
5HDGWKHLWHPVEHORZDQGFKHFNWKHER[HVWKDWDSSO\WR\RX
I already I want to practice
Skills
do this more of this
,GHQWLI\VRPHRQHZKRLVRSHQWRKDYLQJDFRQYHUVDWLRQ
&KRRVHDQLQWHUHVWLQJWRSLF
0DNHJRRGH\HFRQWDFW
6PLOHDQGQRG\RXUKHDGWRVKRZ\RXDUHOLVWHQLQJ
/LVWHQWRZKDWWKHRWKHUSHUVRQLVVD\LQJ
$YRLGWHOOLQJYHU\SHUVRQDOWKLQJVDERXW\RXUVHOI
2WKHU
ACTION STEP:
Choose a conversation-starting skill to practice
Write down one of the skills for starting a conversation you want to practice.
Skill: _________________________________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
68 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
WKDW\RXFDUHE\EHLQJKHOSIXORUVSHQGLQJ 7DNHSULGHLQ\RXUDSSHDUDQFH
WLPHZLWKWKHP 3HUVRQDOK\JLHQHSOD\VDQLPSRUWDQWUROHLQ
%HWKHUHIRUWKHSHUVRQDQGKHOSRXW EXLOGLQJUHODWLRQVKLSVZLWKSHRSOH([DPĥ
³%HLQJWKHUH´IRUVRPHRQHPHDQVEHLQJ SOHVRISHUVRQDOK\JLHQHLQFOXGHEUXVKLQJ
DYDLODEOHGXULQJDWLPHRIQHHG(YHU\ĥ \RXUWHHWKFKDQJLQJ\RXUFORWKHVUHJXODUO\
RQHKDVWLPHVRIQHHG5HFRJQL]LQJZKHQ ZHDULQJFOHDQFORWKHVEDWKLQJĪVKRZHULQJ
VRPHRQHQHHGVKHOSDQGEHLQJDEOHWRVXSĥ UHJXODUO\īDQGVKDYLQJ
SRUWDQGDVVLVWKLPRUKHULVDQLPSRUWDQW
VLJQWKDW\RXFDUH
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about things you can do
to increase closeness
3OHDVHFKHFNDOOWKDWDSSO\WR\RX
Types of things you can do I do this well I want to improve this
([SUHVVSRVLWLYHIHHOLQJVDERXWRWKHUV
*LYHFRPSOLPHQWV
$VNRWKHUVTXHVWLRQVDERXWWKHPVHOYHV
7HOORWKHUVVRPHWKLQJDERXW\RXUVHOI
6KRZLQWHUHVWLQWKHRWKHUSHUVRQ¶VSRLQWRI
YLHZ
,QYLWHVRPHRQHWRGRVRPHWKLQJWRJHWKHU
%HZLOOLQJWRFRPSURPLVH
6KRZLQWHUHVWLQDQRWKHUSHUVRQ¶VFXOWXUH
6KRZ\RXFDUHE\\RXUDFWLRQV
7DNHSULGHLQ\RXUDSSHDUDQFH
%HWKHUHIRUWKHSHUVRQZKHQKHRUVKHQHHGV
you.
2WKHU
70 | Wellness Self-Management
ACTION STEP:
Choose something you can do
to increase closeness
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 71
CHAPTER 2:
M E N TA L H E A LT H W E L L N E S S
AND RELAPSE PREVENTION
INTRODUCTION TO PRACTICAL
FACTS ABOUT MENTAL HEALTH AND
MENTAL ILLNESS
LESSON 21
I M P O R TA N T I N F O R M AT I O N
P E R S O N A L I Z E D W O R K S H E E T:
Ask questions about mental health
and mental illness
2QHRIWKHPRVWLPSRUWDQWJRDOVRIWKLVFKDSWHULVWRSURYLGHDQVZHUVWRTXHVWLRQV\RXKDYH
DERXWPHQWDOKHDOWKDQGPHQWDOLOOQHVV,QWKHVSDFHVEHORZFRQVLGHUZULWLQJGRZQDOOWKH
TXHVWLRQV\RXZDQWWRKDYHDQVZHUHGDERXWPHQWDOKHDOWKDQGPHQWDOLOOQHVV
4XHVWLRQBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
4XHVWLRQBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
4XHVWLRQBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
4XHVWLRQBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
$V\RXOLVWHQWRWKHTXHVWLRQVDVNHGE\RWKHUVLQ\RXUJURXSSOHDVHZULWHGRZQWKHRQHVWKDW
DUHDOVRLPSRUWDQWWR\RX
4XHVWLRQBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
4XHVWLRQBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
ACTION STEP:
Choose a question and take a step
toward an answer
ÃiÊÌ
iʵÕiÃÌÊÃÌÊ«ÀÌ>ÌÊÌÊÞÕ°
Question:_____________________________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 73
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
6\PSWRPVWKDWDɲHFWDSHUVRQ·V ERRNRUZDWFKLQJ79$OVR\RXPD\¿QGLWKDUG
thinking WROHDUQQHZLQIRUPDWLRQWKH¿UVWWLPHħOLNH
JHWWLQJGLUHFWLRQVWRJRVRPHSODFHQHZ<RX
Cognitive symptoms PD\¿QGLWKDUGWRIRFXVRQZKDWVRPHRQHHOVH
&RJQLWLYHV\PSWRPVUHIHUWRSUREOHPVZLWK LVVD\LQJ2ULWPD\EHKDUGIRU\RXWRJHW\RXU
OHDUQLQJDQGFRQFHQWUDWLRQ,WPD\EHKDUGHU WKRXJKWVWRJHWKHUWRH[SODLQKRZ\RXIHHO
IRU\RXWRFRQFHQWUDWHRQWKLQJVOLNHUHDGLQJD
P E R S O N A L I Z E D W O R K S H E E T:
Recognizing your symptoms
'R\RXNQRZZKDWV\PSWRPVKDYHERWKHUHG\RXWKHPRVW",GHQWLI\LQJWKHVHV\PSWRPVPD\
EHWKH¿UVWVWHSLQJDLQLQJFRQWURORYHUWKHP7KHQH[WIHZSDJHVDUHGHVLJQHGWRKHOS\RX
UHFRJQL]HV\PSWRPV\RX¶UHKDYLQJQRZRUWKRVH\RXPD\KDYHKDGLQWKHSDVW1RWDOORIWKHVH
V\PSWRPVZLOODSSO\WR\RXRU\RXPD\KDYHRWKHUV\PSWRPVQRWOLVWHGKHUH
&KHFNWKHER[LI\RX¶YHHYHUKDGWKDWV\PSWRPGHVFULEHG
6\PSWRPVWKDWPRVWO\DɲHFWD (DWLQJWRROLWWOHRUWRRPXFK
SHUVRQ·VIHHOLQJVDQGPRRG 6OHHSLQJWRROLWWOHRUWRRPXFK
6\PSWRPVRIPDQLDīH[WUHPHO\KLJK )HHOLQJWLUHGDQGORZHQHUJ\
moods) )HHOLQJKHOSOHVVKRSHOHVVZRUWKOHVV
)HHOLQJVRIH[WUHPHKDSSLQHVVRU
)HHOLQJJXLOW\IRUWKLQJVWKDWDUHQ¶W
H[FLWHPHQW
\RXUIDXOW
)HHOLQJLUULWDEOH
6XLFLGDOWKRXJKWVRUDFWLRQV
)HHOLQJXQUHDOLVWLFDOO\VHOIĥFRQ¿GHQW
7URXEOHFRQFHQWUDWLQJDQGPDNLQJ
6OHHSLQJOHVV GHFLVLRQV
7DONLQJDORW 2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
+DYLQJUDFLQJWKRXJKWV
6\PSWRPVRIDQ[LHW\
%HLQJHDVLO\GLVWUDFWHG )HHOLQJDQ[LRXVPXFKRIWKHWLPH
%HLQJH[WUHPHO\DFWLYH +DYLQJIHDUVDERXWEHLQJKDUPHGRU
+DYLQJEDGMXGJPHQW NLOOHG
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB %HOLHYLQJVRPHRQHLVZDWFKLQJPH
%HLQJIULJKWHQHGWKDW,¶PORVLQJP\
6\PSWRPVRIGHSUHVVLRQīH[WUHPHO\ORZ
PLQG
moods)
6DGPRRG 2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
Personal Workbook | 75
$WWLPHVLW¶VKDUGJHWWLQJP\WKRXJKWV BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
WRJHWKHU BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,FDQ¶WKHDUZHOORYHUEDFNJURXQG BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
QRLVHV
:KLFKV\PSWRPVKDYHJRWWHQEHWWHUZLWKLQ
6RPHWLPHV,ORVHP\WUDLQRIWKRXJKW WKHSDVWPRQWK"
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
76 | Wellness Self-Management
ACTION STEP:
Learn more about your symptoms
Learn more about your symptoms through talking to people you trust and who
have knowledge about symptoms, getting information from books or the internet,
etc.
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 77
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Recognizing your symptoms
7KLVZRUNVKHHWFRQWLQXHVWKHZRUNWKDW\RXEHJDQODVWOHVVRQ'R\RXNQRZZKDWV\PSWRPV
KDYHERWKHUHG\RXWKHPRVW",GHQWLI\LQJWKHVHV\PSWRPVPD\EHWKH¿UVWVWHSLQJDLQLQJ
FRQWURORYHUWKHP7KHQH[WIHZSDJHVDUHGHVLJQHGWRKHOS\RXUHFRJQL]HV\PSWRPV\RX¶UH
KDYLQJQRZRUWKRVH\RXPD\KDYHKDGLQWKHSDVW1RWDOORIWKHVHV\PSWRPVZLOODSSO\WR\RX
RU\RXPD\KDYHRWKHUV\PSWRPVQRWOLVWHGKHUH
&KHFNWKHER[LI\RX¶YHHYHUKDGWKHV\PSWRPGHVFULEHG
6\PSWRPVWKDWPRVWO\DɲHFWD 3HRSOHDUHWDONLQJDERXWPHRU
SHUVRQ·VWKLQNLQJ PDNLQJIXQRIPH
0\QHLJKERUVDUHERWKHULQJPH
+DYLQJKDOOXFLQDWLRQV
,FDWFKJOLPSVHVRIVRPHRQHIROORZLQJ 6RPHRQHJRHVWKURXJKP\WKLQJVDQG
PH PRYHVWKHP
,VHHJKRVWĥOLNH¿JXUHV 2WKHU
7KHUHLVVRPHWKLQJLQVLGHP\ERG\ (PRWLRQDOQXPEQHVVĪEHLQJQXPEWR
PRYLQJRUWU\LQJWRJHWRXW ERWKJRRGDQGEDGIHHOLQJVī
,KDYHDVSHFLDOUHODWLRQVKLSZLWKD $YRLGLQJVLWXDWLRQVWKDWDUHDVVRFLDWHG
IDPRXVSHUVRQ ZLWKWKHWUDXPDWLFHYHQW
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB %HLQJRYHUO\HPRWLRQDOGLɷFXOW\
VOHHSLQJDQGFRQFHQWUDWLQJEHLQJ
6\PSWRPVWKDWPRVWO\DɲHFWD HDVLO\LUULWDWHGEHLQJRQJXDUGDQG
SHUVRQ·VPRWLYDWLRQ EHLQJRYHUO\VHQVLWLYH
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
Negative symptoms
2IWHQLW¶VKDUGWRUHODWHWRRWKHU
SHRSOH
Recording your
8VXDOO\,¶GUDWKHUEHDORQHWKDQZLWK symptoms
RWKHUSHRSOH
,MXVWGRQ¶WIHHOOLNHSODQQLQJRU /RRNDWWKHER[HV\RX¶YHPDUNHG:KLFK
EHJLQQLQJDQ\WDVNV V\PSWRPVKDYHERWKHUHG\RXWKHPRVWRYHU
2IWHQ,IHHOOLNHVWD\LQJLQEHGDOOGD\ WKHSDVWPRQWK"/LVWWKHP
,GRQ¶WIHHOOLNHZDVKLQJP\VHOI BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
FRPELQJP\KDLURUJHWWLQJGUHVVHG BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,VHOGRPIHHOOLNHWDONLQJZLWKRWKHUV BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
)HZWKLQJVJLYHPHSOHDVXUH +RZGR\RXUV\PSWRPVDɱHFWWKHTXDOLW\RI
3HRSOHKDYHWROGPH,GRQ¶WVKRZ \RXUOLIH"
HPRWLRQLQP\IDFHRUYRLFH BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,MXVWGRQ¶WIHHOOLNHGRLQJDQ\WKLQJ BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
Symptoms associated with a history
of trauma or abuse :KLFKV\PSWRPVKDYHJRWWHQEHWWHUZLWKLQ
WKHSDVWPRQWK"
5HĥH[SHULHQFLQJWKHWUDXPDWLFHYHQW
LQWKRXJKWVDQGIHHOLQJVÀDVKEDFNV BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
QLJKWPDUHVLQWUXVLYHPHPRULHVDQG BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
RYHUĥUHDFWLQJWRSHRSOHSODFHVDQG
WKLQJVWKDWDUHDVVRFLDWHGZLWKWKH BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
WUDXPDWLFHYHQW
80 | Wellness Self-Management
ACTION STEP:
Learn more about your symptoms
Learn more about your symptoms through talking to people you trust and who
have knowledge about symptoms, getting information from books or the internet,
etc.
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 81
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
+RZGRHVDSHUVRQJHWGLDJQRVHG" DUHVHYHUDOIDFWRUVGRFWRUVFRQVLGHULQPDNLQJD
GLDJQRVLV
7KHSULPDU\WRROWKDWLVXVHGE\PHQWDO
KHDOWKSURIHVVLRQDOVWRGLDJQRVHVRPHRQH
ZLWKDPHQWDOKHDOWKSUREOHPLVDERRNFDOOHG
Symptoms are most important
the Diagnostic and Statistical Manual of Mental %\IDU\RXUV\PSWRPVSURYLGHWKHPRVW
Disordersħ)RXUWK(GLWLRQRU'60Ħ,9 LPSRUWDQWFOXHVLQGLDJQRVLQJ\RXUPHQWDO
KHDOWKSUREOHPV<RXUGRFWRUDQGRWKHUPHQWDO
The '60Ħ,9SURYLGHVDOLVWRIPHQWDOKHDOWK KHDOWKSURIHVVLRQDOVPD\FRQVLGHUWKHIROORZLQJ
GLDJQRVHVEDVHGRQWKHV\PSWRPVDSHUVRQ
UHSRUWVDQGRQWKHV\PSWRPVREVHUYHGE\ 7KHW\SHVRIV\PSWRPV\RX¶UHKDYLQJ
RWKHUV +RZVHYHUH\RXUV\PSWRPVDUH
'LDJQRVLVVWDUWVZLWKDFOLQLFDOLQWHUYLHZ +RZORQJ\RX¶YHKDG\RXUV\PSWRPV
FRQGXFWHGE\DVSHFLDOO\WUDLQHGSURIHVVLRQDO :KDW\RXUOLIHZDVOLNHEHIRUH\RXUV\PSĥ
XVXDOO\DGRFWRUEXWVRPHWLPHVDQXUVH WRPVDSSHDUHG
SV\FKRORJLVWVRFLDOZRUNHURURWKHUPHQWDO ,I\RX¶YHHYHUKDGPHGLFDWLRQWRWUHDW\RXU
KHDOWKSUDFWLWLRQHU,QWKHLQWHUYLHZWKHUH V\PSWRPV
DUHTXHVWLRQVDERXWV\PSWRPV\RXKDYH
,I\RXGLGWDNHPHGLFDWLRQ
H[SHULHQFHGDQGKRZ\RXDUHIXQFWLRQLQJLQ
GLɱHUHQWDUHDVRI\RXUOLIHVXFKDVUHODWLRQVKLSV Ħ 'LGWKHV\PSWRPVLPSURYH"
DQGZRUN Ħ ,I\RXUV\PSWRPVLPSURYHGKRZVRRQ
DIWHU\RXVWDUWHGWUHDWPHQW"
6HOHFWLQJDGLDJQRVLVLVEDVHGRQDFRPELQDWLRQ
Ħ 'LGDQ\RI\RXUV\PSWRPVGLVDSSHDU
RIGLɱHUHQWV\PSWRPVKRZORQJWKH\KDYHEHHQ
FRPSOHWHO\"
SUHVHQWDQGKRZVHYHUHWKH\DUH(DFKGLDJQRVLV
KDVLWVRZQVHWRIV\PSWRPV
Other factors in making a diagnosis
7KHUHLVFXUUHQWO\QREORRGWHVW;ĥUD\RUEUDLQ 7KHW\SHVRIV\PSWRPV\RX¶YHGHVFULEHGPDNH
VFDQWKDWFDQEHXVHGWRGLDJQRVHPHQWDOKHDOWK XSRQO\SDUWRIWKHGLDJQRVLV2WKHUIDFWRUV
SUREOHPV7RPDNHDQDFFXUDWHGLDJQRVLV LQFOXGH
KRZHYHUWKHGRFWRUPD\DOVRUHTXHVWDSK\VLFDO
H[DPDQGFHUWDLQODEWHVWVRUEORRGWHVWVLQ <RXUDJHZKHQ\RXUV\PSWRPVÀUVWDSSHDUHG
RUGHUWRUXOHRXWSK\VLFDOFDXVHVIRUV\PSWRPV
)RUPDQ\SHRSOHPHQWDOKHDOWKV\PSWRPV
<RXPD\EHZRQGHULQJKRZ\RXUGRFWRUKDV VWDUWLQWKHLUWHHQDJH\HDUVRUHDUO\WZHQWLHV
LGHQWL¿HG\RXUGLDJQRVLV,WLVFRPSOH[DQGFDQ 6RPHWLPHVV\PSWRPVPD\EHJLQLQFKLOGKRRG
FKDQJHRYHUWLPHDVV\PSWRPVFKDQJH7KHUH RUODWHUDGXOW\HDUV
82 | Wellness Self-Management
6\PSWRPVRIGHSUHVVLRQ
People who have been diagnosed with
VFKL]RSKUHQLDXVXDOO\KDYHWKHVH Ħ 6DGPRRG
symptoms: Ħ (DWLQJWRROLWWOHRUWRRPXFK
Ħ +DOOXFLQDWLRQVĪKHDULQJVHHLQJIHHOLQJ Ħ 6OHHSLQJWRROLWWOHRUWRRPXFK
RUVPHOOLQJVRPHWKLQJWKDWLVQRWWKHUHī
Ħ )HHOLQJWLUHGDQGORZHQHUJ\
Ħ 'HOXVLRQVĪKDYLQJDVWURQJEHOLHIWKDW
Ħ )HHOLQJKHOSOHVVKRSHOHVVZRUWKOHVV
LV¿UPO\KHOGLQVSLWHRIFRQWUDU\HYLĥ
GHQFHī
Personal Workbook | 83
Discussion Point:
+RZZLOONQRZLQJ\RXUGLDJQRVLVEHKHOSIXOLQ\RXUUHFRYHU\"
84 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Understanding your diagnosis
7KLVZRUNVKHHWZLOOKHOS\RXGHYHORSDQ$FWLRQ6WHSWREHWWHUXQGHUVWDQG\RXUGLDJQRVLV<RX
FDQOHDUQDERXW\RXUGLDJQRVLVLQPDQ\ZD\V&KHFNWKHZD\VWKDW\RXZRXOGOLNHWRWU\
&RQWDFWDGYRFDF\JURXSVRUVHOIĥKHOSJURXSV
7DONWRSHHUV
5HVHDUFK\RXUGLDJQRVLVRQWKHLQWHUQHW
5HVHDUFK\RXUGLDJQRVLVLQWKHOLEUDU\
7DONWRDPHQWDOKHDOWKSURIHVVLRQDODERXW\RXUGLDJQRVLV
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
ACTION STEP:
Find out and research your diagnosis
Step 1: Find out your diagnosis (ask a mental health professional involved in your
personal treatment) and write it below:
______________________________________________________________________________
Step 2: Research your diagnosis
Check all ways you will try to learn about your diagnosis:
Peers Library
Internet Self-help and advocacy groups
Mental health professional Other: _______________________________
Choose one area you checked above and complete the following:
What will be your first step? ___________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 85
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
8QGHUVWDQGLQJWKHFDXVHVRIDQLOOQHVVPHDQV %LRORJLFDOIDFWRUV
XQGHUVWDQGLQJZKDWIDFWRUVSOD\DELJSDUWLQ 2QHWKHRU\RIPHQWDOLOOQHVVVWDWHVWKDWSHRSOH
KRZDQLOOQHVVGHYHORSV6RPHLOOQHVVHVDUH DUHERUQZLWKħRUGHYHORSYHU\HDUO\LQOLIHħD
FDXVHGE\DVLQJOHIDFWRUVXFKDVFDWFKLQJD biological sensitivity or vulnerability
FROGIURPDYLUXV2WKHULOOQHVVHVVXFKDVKHDUW WKDWLQFUHDVHVWKHFKDQFHVWKH\ZLOOKDYHD
GLVHDVHDUHFDXVHGE\PDQ\IDFWRUV6HULRXV PHQWDOKHDOWKSUREOHP+RZHYHUKDYLQJ
PHQWDOKHDOWKSUREOHPVĪPHQWDOLOOQHVVHVīDUH WKHYXOQHUDELOLW\LVMXVWSDUWRIWKHVWRU\
XVXDOO\FDXVHGE\PDQ\IDFWRUV 6FLHQWLVWVWKLQNWKDWZKHWKHURUQRWWKDW
YXOQHUDELOLW\OHDGVWRDPHQWDOKHDOWKSUREOHP
Factors involved in the development of PD\EHFRQQHFWHGWRKRZPXFKVWUHVVDSHUVRQ
mental illness H[SHULHQFHVDQGKRZWKH\FRSHZLWKVWUHVV
7KHUHLVQRVLPSOHDQVZHUWRWKHTXHVWLRQ
3HRSOHZLWKVHULRXVPHQWDOKHDOWKSUREOHPV
³:KDWFDXVHVPHQWDOLOOQHVV"´
DUHRIWHQYHU\VHQVLWLYHWRVWUHVV)RUVRPH
7KHFDXVHVRIPHQWDOKHDOWKSUREOHPVDUH SHRSOHHYHQWKHFRPPRQVWUHVVHVLQOLIHVXFK
YHU\FRPSOH[ DVJHWWLQJDMREJRLQJWRFROOHJHRUOLYLQJDORQH
7KHUHLVQRH[SODQDWLRQRIPHQWDOLOOQHVV FDQEULQJRQV\PSWRPVRIDPHQWDOKHDOWK
WKDWLVDFFHSWHGE\HYHU\RQH+RZDSHUĥ SUREOHP,QIXWXUHOHVVRQV\RXZLOOOHDUQPRUH
VRQXQGHUVWDQGVWKHFDXVHVRIPHQWDOLOOĥ DERXWVWUHVVDQGLWVFRQQHFWLRQWRPHQWDO
QHVVLVLQÀXHQFHGE\ health.
Ħ &XOWXUHUHOLJLRQHGXFDWLRQDQGD
2QHLPSRUWDQWTXHVWLRQLV+RZGRHVDSHUVRQ
SHUVRQ¶VH[SHULHQFHZLWKPHQWDOKHDOWK
GHYHORSDELRORJLFDOVHQVLWLYLW\RUYXOQHUDELOLW\
WUHDWPHQWSURYLGHUV
WRKDYHPHQWDOKHDOWKSUREOHPV"6FLHQWL¿F
7KHUHDUHPDQ\IDFWRUVWKDWFDQOHDGD UHVHDUFKKDVVKRZQWKDWWKHIROORZLQJELRORJLFDO
SHUVRQWRKDYHDPHQWDOKHDOWKSUREOHP IDFWRUVFRXOGDɱHFWWKHGHYHORSPHQWRIPHQWDO
7KHVHIDFWRUVLQFOXGHELRORJLFDOSV\FKRĥ KHDOWKSUREOHPV
ORJLFDODQGVRFLDOLQÀXHQFHV
)RUVRPHSHRSOHWKHELRORJLFDOIDFWRUPD\ Genetics: $SHUVRQPD\LQKHULWJHQHV
EHWKHPRVWLPSRUWDQWDQGIRURWKHUSHRĥ IURPKLVRUKHUSDUHQWVWKDWLQFUHDVHWKH
SOHWKHSV\FKRORJLFDORUVRFLDOIDFWRUPD\ FKDQFHVRIGHYHORSLQJDPHQWDOKHDOWK
EHWKHPRVWLPSRUWDQW SUREOHP
8VXDOO\DOOWKUHHIDFWRUVSOD\DUROHLQWKH Complications of pregnancy: 6RPH
GHYHORSPHQWRIPHQWDOKHDOWKSUREOHPV HYHQWVGXULQJSUHJQDQF\FDQLQÀXHQFHWKH
86 | Wellness Self-Management
GHYHORSPHQWRIPHQWDOKHDOWKSUREOHPV Ħ 'RPHVWLFYLROHQFH
7KHVHHYHQWVLQFOXGH Ħ %HLQJWKHYLFWLPRIFKLOGKRRGSK\VLFDO
Ħ 8VLQJGUXJVRUDOFRKROZKLOHSUHJQDQW RUVH[XDODEXVHRUQHJOHFW
Ħ $PRWKHU¶VLOOQHVVGXULQJSUHJQDQF\ Ħ :LWQHVVLQJRUEHLQJWKHYLFWLPRIDYLRĥ
Ħ $EDE\EHLQJERUQHDUO\ OHQWFULPH
Ħ &RPSOLFDWLRQVGXULQJGHOLYHU\ Ħ ([SHULHQFHVRIEHLQJLQDZDU
+HDGLQMXU\$Q\LQMXU\WKDWDɱHFWVWKH &XOWXUDOLQÁXHQFH'LɱHUHQWFXOWXUHVKDYH
EUDLQFDQLQFUHDVHWKHFKDQFHVRIGHYHORSĥ GLɱHUHQWH[SODQDWLRQVDERXWWKHFDXVHVRI
LQJVHULRXVPHQWDOKHDOWKSUREOHPV PHQWDOKHDOWKSUREOHPV)RUH[DPSOHLQVRPH
([FHVVLYHXVHRIGUXJVDQGDOFRKRO,W FXOWXUHVXQXVXDORUVWUDQJHEHKDYLRUVDUH
LVQRWFOHDULIGUXJVDORQHFDQFDXVHDPHQĥ WKRXJKWWREHWKHUHVXOWRIHYLOVSLULWVDFXUVH
WDOKHDOWKSUREOHP+RZHYHUUHVHDUFKKDV RUSRVVHVVLRQE\WKHGHYLO)RUVRPHSHRSOH
VKRZQWKDWGUXJVDQGDOFRKROFDQWULJJHU PRYLQJWRDQRWKHUFRXQWU\ĪLPPLJUDWLRQī
DPHQWDOKHDOWKSUREOHPRUPDNHH[LVWLQJ ZLWKGLɱHUHQWFXOWXUDOGHPDQGVFDQEHDYHU\
V\PSWRPVZRUVH VWUHVVIXOH[SHULHQFH7KLVH[SHULHQFHPD\EH
H[WUHPHO\GLɷFXOWIRUSHRSOHZKRGRQ¶WKDYH
Psychological factors FRPPXQLW\VXSSRUWVDQGRWKHUUHVRXUFHV
3V\FKRORJLFDOIDFWRUVUHIHUWRDSHUVRQ¶VDELOLW\
WRFRSHZLWKVWUHVVDQGGD\ĥWRĥGD\SUREOHPV Social, economic and political stressors:
7KHDELOLW\WRFRSHZLWKVWUHVVDQGGLɷFXOWLHV 6RFLDOHFRQRPLFDQGSROLWLFDOFRQGLWLRQVSOD\
LVDɱHFWHGE\DSHUVRQ¶VSV\FKRORJLFDOVWUHQJWKV DQLPSRUWDQWUROHLQDQLQGLYLGXDO¶VPHQWDO
LQFOXGLQJLQWHOOLJHQFHDWWLWXGHVNQRZOHGJH KHDOWK)RUH[DPSOHSHRSOHZKRH[SHULHQFH
VHQVLWLYLW\WRVWUHVVDQGVRFLDOVNLOOV3HRSOH RQJRLQJSRYHUW\VWLJPDGLVFULPLQDWLRQ
GLɱHULQWKHLUDELOLW\WRKDQGOHVWUHVVRUVĪWKLV LVRODWLRQDQGSK\VLFDOGLVDELOLWLHVPD\KDYHD
LVRIWHQUHIHUUHGWRE\VFLHQWLVWVDVVWUHVV JUHDWHUFKDQFHRIGHYHORSLQJDPHQWDOKHDOWK
YXOQHUDELOLW\ī3HRSOHZKRKDQGOHVWUHVVPRUH SUREOHP,QDGGLWLRQWRWKHVHVWUHVVRUVPDQ\
HDVLO\RIWHQKDYHVNLOOVWKDWKHOSWKHPWRFRSH SHRSOHGRQ¶WKDYHDFFHVVWRVRFLDODQGPHQWDO
7KH:603URJUDPSURYLGHV\RXZLWKDQ KHDOWKVHUYLFHV
RSSRUWXQLW\WROHDUQVNLOOVIRUFRSLQJZLWKVWUHVV
LQÀXHQFHVRQPHQWDOKHDOWKSUREOHPVFDQ
KHOSDSHUVRQFKRRVHWKHEHVWWUHDWPHQW Discussion Points:
.QRZLQJDERXWWKHFDXVHVRIPHQWDO
KHDOWKSUREOHPVFDQKHOS\RXPDNHGHFLĥ :KDWIDFWRUVGR\RXWKLQNKDYH
VLRQVDERXWWUHDWPHQWWKDWZRUNVIRU\RX FRQWULEXWHGWR\RXUPHQWDOKHDOWK
7KHPRVWHɱHFWLYHSDWKWRUHFRYHU\LQĥ SUREOHPV":KDWH[SODQDWLRQV
YROYHVDGGUHVVLQJDOOWKHIDFWRUVWKDWPD\
DERXW\RXUPHQWDOKHDOWK
LQÀXHQFH\RXUPHQWDOKHDOWKSUREOHPV
SUREOHPVDUHUHODWHGWR\RXU
FXOWXUDORUUHOLJLRXVEDFNJURXQG"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about factors
&RQVLGHUDQVZHULQJWKHIROORZLQJTXHVWLRQVDERXWWKHIDFWRUV\RXEHOLHYHPD\KDYH
FRQWULEXWHGWR\RXUPHQWDOKHDOWKSUREOHPV<RXPD\QRWEHFOHDURUGH¿QLWHDERXW\RXU
DQVZHU7KDW¶V2.
:KDWIDFWRUVGR\RXWKLQNKDYHFRQWULEXWHGWR\RXUPHQWDOKHDOWKSUREOHPV"
3OHDVHFRQVLGHUHDFKRIWKHIROORZLQJIDFWRUV
%LRORJLFDOIDFWRUVĪFORVHUHODWLYHZLWKPHQWDOLOOQHVVGUXJVDOFRKROPHGLFDOLOOQHVVKHDG
LQMXU\ELUWKFRPSOLFDWLRQHWFī
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
Psychological factorsĪODFNRINQRZOHGJHDQGVNLOOVWRFRSHZLWKDQGVROYHGD\ĥWRĥGD\
SUREOHPVī
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
Social-cultural factorsĪDGMXVWPHQWWR$PHULFDQFXOWXUHLPPLJUDWLRQSRYHUW\OLPLWHG
HGXFDWLRQODFNRIVRFLDOVXSSRUWVORQHOLQHVVLVRODWLRQGLVFRQQHFWHGIURPRQH¶VFXOWXUHRU
UHOLJLRXVDɷOLDWLRQKRPHOHVVQHVVHWFī
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
88 | Wellness Self-Management
ACTION STEP:
Review your factors and choose one
to learn more about
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 89
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWLVVWLJPD" :KDWLVVHOIĦVWLJPD"
7KHZRUG³VWLJPD´PHDQVWKHQHJDWLYH 'XHWRWKHVWLJPDDVVRFLDWHGZLWKPHQWDO
RSLQLRQVDQGDWWLWXGHVWKDWVRPHSHRSOHKDYH KHDOWKSUREOHPVPDQ\SHRSOHKDYHIRXQGWKDW
WRZDUGSHRSOHZLWKPHQWDOKHDOWKSUREOHPV WKH\ORVHWKHLUVHOIĥHVWHHPDQGIHHODVHQVHRI
6RPHWLPHVWKHVHQHJDWLYHRSLQLRQVPD\OHDGWR VKDPHIRUKDYLQJPHQWDOKHDOWKSUREOHPV$
GLVFULPLQDWLRQLQKRXVLQJMREVDQGRWKHUDUHDV QDWLRQDOUHVHDUFKSURMHFWFDOOHG³0HQWDO+HDOWK
RIOLIH$SHUVRQ¶VFXOWXUDOEDFNJURXQGPD\DOVR 5HFRYHU\:KDW+HOSV:KDW+LQGHUV´VWDWHG
LQÀXHQFHKRZPXFKVWLJPDKHRUVKHDWWDFKHV WKDWSHRSOHZKRDUHUHFRYHULQJIURPPHQWDO
WRPHQWDOKHDOWKSUREOHPV KHDOWKSUREOHPVRIWHQIHHOVKDPHVHOIĥEODPH
DQGIHDU2YHUFRPLQJWKLVIHHOLQJRIVKDPH
,I\RXEHFDPHLOO\RXZRXOGJRWRDGRFWRUDQG RUVHOIĥVWLJPDLVDQLPSRUWDQWVWHSWRZDUG
RQFH\RXJRWEHWWHU\RXZRXOGH[SHFWWRJHWRQ UHFRYHU\
ZLWKOLIHDVXVXDO+RZHYHUOLIHGRHVQRWDOZD\V
¿WEDFNLQWRSODFHIRUSHRSOHZKRKDYHPHQWDO 6RPHWLPHVSHRSOHZKRH[SHULHQFHV\PSWRPV
KHDOWKSUREOHPV(YHU\RQHKDVWKHULJKWWR RIDPHQWDOKHDOWKSUREOHPGRQRWNQRZWKH
IXOO\SDUWLFLSDWHLQWKHLUFRPPXQLW\,QGLYLGXDOV IDFWVDERXWPHQWDOLOOQHVV7KH\PD\EODPH
VWUXJJOLQJZLWKPHQWDOKHDOWKSUREOHPVRIWHQ WKHPVHOYHVIRUWKHLUV\PSWRPV7KH\PD\WKLQN
¿QGWKHPVHOYHVIDFLQJUHMHFWLRQ WKDWWKH\FDQ¶WWDNHFDUHRIWKHPVHOYHVRUWKDW
WKH\FDQ¶WEHSDUWRIWKHFRPPXQLW\
,QGLYLGXDOVZLWKPHQWDOKHDOWKSUREOHPVPD\
H[SHULHQFHVWLJPDLQPDQ\LPSRUWDQWDUHDV ,WLVLPSRUWDQWWR¿JKWVHOIĥVWLJPDEHFDXVHLW
RIWKHLUOLYHV6RPHSHRSOHKDYHEHHQGHQLHG FDQPDNH\RXIHHOGLVFRXUDJHGDQGORVHKRSHLQ
DGHTXDWHKRXVLQJORDQVKHDOWKLQVXUDQFHDQG \RXUUHFRYHU\2QHZD\WR¿JKWVHOIĥVWLJPDLV
MREVGXHWRWKHLUKLVWRU\RIPHQWDOLOOQHVV,WLV WROHDUQDERXWWKHV\PSWRPVRIPHQWDOKHDOWK
LPSRUWDQWWRNQRZWKDWWKHUHDUHWZRPDMRU SUREOHPVVR\RXFDQVHSDUDWHIDFWVIURP¿FWLRQ
ODZVWKDWSURWHFWSHRSOHZLWKSK\VLFDORU )RUH[DPSOHNQRZLQJWKDWSHRSOHFDQ¶WFDXVH
PHQWDOKHDOWKSUREOHPVIURPGLVFULPLQDWLRQ VFKL]RSKUHQLDFDQKHOS\RXWRVWRSEODPLQJ
7KH$PHULFDQVZLWK'LVDELOLWLHV$FWĪ$'$ī \RXUVHOIRURWKHUV
PDNHVLWLOOHJDOWRGLVFULPLQDWHLQWKHDUHDVRI
HPSOR\PHQWWUDQVSRUWDWLRQFRPPXQLFDWLRQ
Strategies for responding to stigma
RUUHFUHDWLRQ7KH)DLU+RXVLQJ$FWĪ)+$ī
SURKLELWVKRXVLQJGLVFULPLQDWLRQ 6WLJPDLVDFRPSOLFDWHGSUREOHPDQGWKHUH
DUHQRHDV\VROXWLRQV5HVHDUFKKDVVKRZQWKDW
WKHSXEOLF¶VQHJDWLYHEHOLHIVDERXWSHRSOHZLWK
PHQWDOKHDOWKSUREOHPVGHFUHDVHZKHQWKH\
90 | Wellness Self-Management
JHWDFFXUDWHLQIRUPDWLRQDERXWPHQWDOKHDOWK ZLOOLQJWRVSHDNSXEOLFO\DERXWPHQWDOLOOĥ
SUREOHPV QHVVIRUHGXFDWLRQDORUDGYRFDF\SXUSRVHV
%HFRPHDZDUHRI\RXUOHJDOULJKWV
,WPD\EHKHOSIXOIRU\RXWRGHYHORSVRPH
Ħ ,W¶VLPSRUWDQWWRHGXFDWH\RXUVHOIDERXW
SHUVRQDOVWUDWHJLHVIRUUHVSRQGLQJWRVWLJPD
WKHODZVDJDLQVWGLVFULPLQDWLRQ7ZR
7KHUHDUHDGYDQWDJHVDQGGLVDGYDQWDJHVWRHDFK
PDMRUODZVWKDWSURWHFWDJDLQVWXQIDLU
VWUDWHJ\:KDW\RXGHFLGHWRGRGHSHQGVRQWKH
WUHDWPHQWDUHWKH$PHULFDQVZLWK'LVĥ
VLWXDWLRQDQGZKDW\RXIHHOFRPIRUWDEOHZLWK
DELOLWLHV$FWĪ$'$īDQGWKH)DLU+RXVĥ
6RPHSRVVLEOHVWUDWHJLHVLQFOXGH LQJ$FWĪ)+$ī
Ħ <RXDUHHQWLWOHGWRODQJXDJHĥVSHFL¿F
Correct wrong information without VHUYLFHVIUHHRIFKDUJH
disclosing anything about your own Ħ 7KH$PHULFDQVZLWK'LVDELOLWLHV$FW
H[SHULHQFH PDNHVLWLOOHJDOWRGLVFULPLQDWHDJDLQVW
$FRĥZRUNHUPLJKWVD\³3HRSOHZLWKPHQĥ SHRSOHZLWKSK\VLFDORUSV\FKLDWULFGLVĥ
WDOLOOQHVVDUHDOOGDQJHURXV´<RXPLJKWGHĥ DELOLWLHVLQHPSOR\PHQWWUDQVSRUWDWLRQ
FLGHWRUHSO\³$FWXDOO\,UHDGDORQJDUWLFOH FRPPXQLFDWLRQRUUHFUHDWLRQ
LQWKHSDSHUWKDWVDLGWKDWWKHPDMRULW\RI
SHRSOHZLWKPHQWDOLOOQHVVDUHQRWYLROHQW Ħ 7KH)DLU+RXVLQJ$FWSURKLELWVKRXVLQJ
7KHPHGLDMXVWVHQVDWLRQDOL]HVFHUWDLQ GLVFULPLQDWLRQEHFDXVHRIUDFHFRORU
FDVHV´ QDWLRQDORULJLQUHOLJLRQVH[IDPLO\
VWDWXVRUGLVDELOLW\ĪSK\VLFDORUSV\FKLDWĥ
Choose to tell people you trust about ULFī
\RXUH[SHULHQFHVZLWKDPHQWDOKHDOWK
SUREOHP Ħ ,WLVZRUWKZKLOHWRWDNHVRPHWLPHWR
'LVFORVLQJLQIRUPDWLRQDERXW\RXURZQH[ĥ XQGHUVWDQGWKHEDVLFSULQFLSOHVRIWKHVH
SHULHQFHZLWKV\PSWRPVRIDPHQWDOKHDOWK ODZVDQGKRZWKH\PLJKWDSSO\WR\RX
SUREOHPLVDSHUVRQDOGHFLVLRQ,W¶VLPSRUĥ ,I\RXIHHOWKDW\RXUOHJDOULJKWVKDYH
WDQWWRWKLQNDERXWKRZWKHRWKHUSHUVRQ EHHQYLRODWHGWKHUHLVDUDQJHRISRVĥ
PLJKWUHVSRQG,W¶VDOVRLPSRUWDQWWRZHLJK VLEOHDFWLRQV\RXPLJKWWDNHGHSHQGLQJ
WKHULVNVDQGEHQH¿WVWR\RXUVHOIERWKLQ RQWKHVLWXDWLRQ
WKHVKRUWWHUPDQGLQWKHORQJWHUP7DONĥ Ħ 6RPHWLPHVLWLVPRVWHɱHFWLYHWRVSHDN
LQJWKLVRYHUZLWKVRPHERG\EHIRUH\RX GLUHFWO\WRWKHSHUVRQLQYROYHG)RU
GLVFORVHLQIRUPDWLRQWRRWKHUVPLJKWEHD H[DPSOHLWLVXVXDOO\SUHIHUDEOHWRDSĥ
XVHIXOVWUDWHJ\ SURDFK\RXUHPSOR\HUDERXWWKHQHHG
3HRSOHYDU\ZLGHO\LQZKHWKHUWKH\FKRRVH WRSURYLGHDUHDVRQDEOHDFFRPPRGDWLRQ
WRGLVFORVHLQIRUPDWLRQDERXWWKHPVHOYHV RQWKHMRE$QH[DPSOHRIDUHDVRQDEOH
DQGLIVRKRZPXFK<RXPD\GHFLGHWR DFFRPPRGDWLRQZRXOGEHDVNLQJWR
GLVFORVHSHUVRQDOLQIRUPDWLRQRQO\WRIDPĥ PRYH\RXUGHVNWRDTXLHWHUDUHDLQWKH
LO\PHPEHUVRUFORVHIULHQGV2U\RXPD\ RɷFHWRLPSURYH\RXUFRQFHQWUDWLRQ
GLVFORVHLQIRUPDWLRQWRSHRSOHRQO\ZKHQ Ħ 6RPHWLPHVLWPD\EHPRUHHɱHFWLYH
LWEHFRPHVQHFHVVDU\)RUH[DPSOH\RX WRWDONWRDQH[SHUWWRJHWDGYLFHVXSĥ
PLJKWQHHGDVSHFL¿FDFFRPPRGDWLRQLQ SRUWDGYRFDF\PHGLDWLRQDQGHYHQOHJDO
RUGHUWRSHUIRUP\RXUMRE<RXPD\IHHO KHOS)RUH[DPSOHLIDODQGORUGUHIXVHG
FRPIRUWDEOHGLVFORVLQJLQIRUPDWLRQLQD WRUHQW\RXDQDSDUWPHQWEHFDXVHRI
ZLGHYDULHW\RIVHWWLQJV<RXPD\HYHQEH SV\FKLDWULFV\PSWRPV\RXPD\QHHG
Personal Workbook | 91
WRFRQWDFWWKH2ɷFHRI)DLU+RXVLQJ
DQG(TXDO2SSRUWXQLW\Ī)+(2īLQWKH Discussion Points:
'HSDUWPHQWRI+RXVLQJDQG8UEDQ
'HYHORSPHQWĪ+8'īIRUDGYLFHDQGDVĥ +RZKDYH\RXXVXDOO\UHVSRQGHG
VLVWDQFH
WRQHJDWLYHDWWLWXGHVWRZDUG
Ħ ,IDQHPSOR\HUZDVXQUHVSRQVLYHWR\RXU
\RXRURWKHUVZLWKPHQWDOKHDOWK
UHTXHVWIRUDFFRPPRGDWLRQRQWKHMRE
\RXPLJKWZDQWWRFRQWDFWWKH(TXDO SUREOHPV":KDWVWUDWHJLHVKDYH
(PSOR\PHQW2SSRUWXQLW\&RPPLVVLRQ \RXXVHGRUZRXOG\RXOLNHWRXVH
Ī((2&ī WRUHGXFHVWLJPD"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about strategies for reducing stigma
<RXFDQXVHWKLVFKHFNOLVWWRLGHQWLI\WKHVWUDWHJLHV\RXKDYHXVHGWRUHGXFHVWLJPDDQG
VWUDWHJLHV\RXZRXOGOLNHWRXVH
I have used I haven’t but would like
Strategy
this strategy to use this strategy
(GXFDWH\RXUVHOIDERXWPHQWDOKHDOWKSUREOHPV
&RUUHFWRWKHUVZKRJLYHWKHZURQJLQIRUPDWLRQ
DERXWSHRSOHZLWKPHQWDOKHDOWKSUREOHPV
7HOOVRPHRQH\RXWUXVWDERXW\RXURZQH[SHULHQFH
ZLWKPHQWDOKHDOWKSUREOHPV
%HFRPHDZDUHRI\RXUOHJDOULJKWV
/HDUQDERXWSHRSOHZKRDUHOLYLQJSURGXFWLYHDQG
VDWLVI\LQJOLYHVZLWKPHQWDOKHDOWKSUREOHPV
3DUWLFLSDWHLQVHOIĥKHOSDQGDGYRFDF\DFWLYLWLHV
2WKHU
2WKHU
92 | Wellness Self-Management
ACTION STEP:
Choose a stigma-reducing strategy to use
Strategy: _____________________________________________________________________
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 93
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
WHAT IS STRESS?
WHY IS IT IMPORTANT TO YOU?
LESSON 27
I M P O R TA N T I N F O R M AT I O N
:KDWLVVWUHVV" HɱHFWVRIVWUHVVRQ\RXDQG\RXUV\PSWRPV
7KLVFDQKHOS\RXWRFRQWLQXHWRSXUVXH\RXU
³6WUHVV´LVDWHUPSHRSOHRIWHQXVHWRGHVFULEH
JRDOVDQGJHWPRUHRXWRIOLIH
DIHHOLQJRISUHVVXUHVWUDLQRUWHQVLRQ3HRSOH
RIWHQVD\WKDWWKH\DUH³XQGHUVWUHVV´RUIHHO 8QGHUVWDQGLQJWKHHɱHFWRIVWUHVVRQ\RXU
³VWUHVVHGRXW´ZKHQWKH\DUHGHDOLQJZLWK PHQWDOKHDOWKLVDQLPSRUWDQWSDUWRIVWD\LQJ
FKDQJHVGLɷFXOWVLWXDWLRQVRUORVVHV ZHOO3HRSOHZLWKPHQWDOKHDOWKSUREOHPVPD\
EHPRUHVHQVLWLYHWRVWUHVV6WUHVVWKDWLVQRW
(YHU\RQHH[SHULHQFHVVWUHVV6RPHWLPHVVWUHVV
PDQDJHGZHOOFDQPDNHV\PSWRPVZRUVHDQG
FRPHVIURPVRPHWKLQJSRVLWLYHĪOLNHDQHZ
OHDGWRUHODSVHV%\OHDUQLQJKRZWRSUHYHQW
MREQHZDSDUWPHQWRUQHZUHODWLRQVKLSīDQG
KDUPIXOVWUHVV\RXFDQFRQWLQXHWRSXUVXHOLIH
VRPHWLPHVIURPVRPHWKLQJQHJDWLYHĪOLNHEHLQJ
JRDOVDQG¿QGPRUHVXFFHVVDQGVDWLVIDFWLRQLQ
ERUHGKDYLQJDQDUJXPHQWZLWKVRPHRQHRU
OLIH
EHLQJWKHYLFWLPRIDFULPHī
Too much stress can worsen symptoms
6WUHVVLVSDUWRIOLIH,QIDFWPDQ\RIWKHWKLQJV
WKDWPDNHOLIHVDWLVI\LQJDQGPHDQLQJIXODUH )RUPDQ\SHRSOHVWUHVVSOD\VDELJUROHLQWKH
VWUHVVIXO)RUH[DPSOHKDYLQJDMREJRLQJWR ZD\WKH\IHHO7RRPXFKVWUHVVFDQPDNHSHRSOH
VFKRROVWDUWLQJDEXVLQHVVUDLVLQJDIDPLO\ IHHODQ[LRXVDQGGHSUHVVHGDQGPD\FDXVHVOHHS
FDULQJIRUDQHOGHUO\SHUVRQSODQQLQJDYDFDWLRQ SUREOHPV7RRPXFKVWUHVVFDQDɱHFW\RXU
RUKDYLQJDFORVHURPDQWLFUHODWLRQVKLSLVRIWHQ FRQFHQWUDWLRQħLWPLJKWEHKDUGHUIRU\RXWR
VWUHVVIXO IRFXVRQWKLQJV\RX¶UHGRLQJ)RUVRPHSHRSOH
VWUHVVPD\HYHQ75,**(5V\PSWRPVRID
,WLVLPSRUWDQWWRXQGHUVWDQGWKDWVWUHVVDQG PHQWDOKHDOWKSUREOHP
KRZSHRSOHUHDFWWRVWUHVVDUHLQÀXHQFHGE\
OLIHH[SHULHQFHVUHOLJLRQJHQGHUDJHVH[XDO 6WUHVVPD\DOVRUHVXOWIURPWKHJRRGWKLQJV
RULHQWDWLRQDQGFXOWXUDOEDFNJURXQG WKDWKDSSHQLQRXUOLIHVXFKDVPRYLQJJHWWLQJ
DQHZMRERUVWDUWLQJDQHZUHODWLRQVKLS$OO
:K\LVXQGHUVWDQGLQJVWUHVVLPSRUWDQW" RIWKHVHVWUHVVHVĪJRRGRUEDGīFDQDɱHFW\RXU
V\VWHPRYHUWLPH
1RERG\KDVDVWUHVVĥIUHHOLIHDQGSUREDEO\
QRERG\ZRXOGZDQWWR6WUHVVLVDQDWXUDOSDUW :KDWPDNHVSHRSOHIHHOVWUHVVHG"
RIOLIH,QIDFWWRSXUVXHLPSRUWDQWSHUVRQDO
JRDOV\RXQHHGWREHZLOOLQJWRWDNHRQQHZ 'LɱHUHQWSHRSOH¿QGGLɱHUHQWWKLQJVVWUHVVIXO
FKDOOHQJHVZKLFKFDQEHVWUHVVIXO%HLQJDEOH )RUH[DPSOHVRPHSHRSOHHQMR\WKHKXVWOHDQG
WRFRSHZLWKVWUHVVIXOVLWXDWLRQVFDQORZHUWKH EXVWOHRIDELJFLW\ZKLOHRWKHUVGRQ¶WOLNHWKH
FURZGVDQGQRLVHDQG¿QGLWVWUHVVIXO6RPH
94 | Wellness Self-Management
SHRSOHHQMR\JRLQJWRDSDUW\DQGPHHWLQJQHZ LVXVXDOO\PRUHVWUHVVIXOWKDQFKDQJLQJ
SHRSOHZKLOHRWKHUV¿QGLWVWUHVVIXO.QRZLQJ MREV
ZKDW\RXSHUVRQDOO\¿QGVWUHVVIXOZLOOKHOS\RX Ħ Daily hassles: 'DLO\KDVVOHVDUHWKH
FRSHEHWWHU VPDOOGDLO\VWUHVVHVRIHYHU\GD\OLIHWKDW
FDQDGGXSLIWKH\DUHQRWKDQGOHGZHOO
Two main sources of stress are life
([DPSOHVLQFOXGHGHDOLQJZLWKORQJ
events and daily hassles
EXVULGHVZRUNLQJZLWKXQSOHDVDQWRU
Ħ Life events: /LIHHYHQWVUHIHUWRPDMRU
FULWLFDOSHRSOHKDYLQJFRQÀLFWVZLWK
OLIHH[SHULHQFHVVXFKDVFKDQJHVLQ\RXU
IDPLO\PHPEHUVRUFORVHIULHQGVOLYLQJ
KRXVLQJVLWXDWLRQJHWWLQJPDUULHGWKH
RUZRUNLQJLQDQRLV\FKDRWLFSODFHDQG
GHDWKRIDORYHGRQHRUKDYLQJDEDE\
EHLQJUXVKHGWRGRWKLQJV
6RPHOLIHHYHQWVDUHPRUHVWUHVVIXOWKDQ
RWKHUVIRUH[DPSOHJHWWLQJDGLYRUFH
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about stress
%RWKOLIHHYHQWVDQGGDLO\KDVVOHVFDQ75,**(5HDUO\ZDUQLQJVLJQVRUIXOOĥEORZQV\PSWRPV
$V\RXFRPSOHWHWKH/LIH(YHQWV&KHFNOLVWDQGWKH'DLO\+DVVOHV&KHFNOLVWWU\WRLGHQWLI\
VLWXDWLRQVWKDWFDQWULJJHULQWHQVHVWUHVVRUV\PSWRPV
/,)((9(176&+(&./,67
3OHDVHFKHFNRɱHDFKHYHQWWKDW\RXKDYHH[SHULHQFHGLQWKHSDVW\HDU
0RYLQJ 9LFWLPRIDFULPH
*HWWLQJPDUULHG /HJDOSUREOHPV
3DUWQHUVPRYLQJLQWRJHWKHU 1HZER\IULHQGRUJLUOIULHQG
New baby %URNHXSZLWKDER\IULHQGRU
JLUOIULHQG
'LYRUFHRUVHSDUDWLRQ
6WRSSHGVPRNLQJ
,QMXU\
:HQWRQDGLHW
,OOQHVV
1HZUHVSRQVLELOLWLHVDWKRPH
1HZMRE
1HZUHVSRQVLELOLWLHVDWZRUN
/RVVRIDMRE
1RSODFHWROLYH
,QKHULWLQJRUZLQQLQJPRQH\
+RVSLWDOL]DWLRQ
)LQDQFLDOSUREOHPV
'ULQNLQJ
,QMXU\RULOOQHVVRIDORYHGRQH
8VLQJVWUHHWGUXJVWKDWFDXVHG
'HDWKRIDORYHGRQH
SUREOHPV
Personal Workbook | 95
&KDQJHLQWUHDWPHQWWHDPPHPEHUV 1RZWKDW\RXKDYHFKHFNHGRɱOLIHHYHQWV
KDYHDQ\RIWKHVHHYHQWV75,**(5('
9LROHQFHLQWKHKRPH
DUHODSVHIRU\RXDQGRUDQLQFUHDVHLQ
+HDGRIKRXVHKROG V\PSWRPV",I\HVSOHDVHZULWHWKHPGRZQ
([SHULHQFHRISUHMXGLFHEDVHGRQ BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
ODQJXDJHLOOQHVVRUVH[XDORULHQWDWLRQ
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
7KHIROORZLQJFKHFNOLVWZLOOKHOS\RXLGHQWLI\GDLO\VWUHVVRUVLQ\RXUOLIHDQGZKLFKVWUHVVRUV
FRXOGWULJJHUV\PSWRPVRIDPHQWDOKHDOWKSUREOHP
'$,/<+$66/(6&+(&./,67
3OHDVHFKHFNHDFKHYHQW\RXKDYHH[SHULHQFHGLQWKHSDVWZHHN
7DNLQJPHGLFDWLRQ 1RLV\VLWXDWLRQDWZRUN
7DNLQJSDUWLQDWUHDWPHQWSURJUDP 1RWHQRXJKSULYDF\DWKRPH
1RWHQRXJKPRQH\WRWDNHFDUHRI 0LQRUPHGLFDOSUREOHPV
QHFHVVLWLHV /DFNRIRUGHURUFOHDQOLQHVVDWKRPH
1RWHQRXJKPRQH\WRVSHQGRQ /DFNRIRUGHURUFOHDQOLQHVVDWZRUN
OHLVXUH
8QSOHDVDQWFKRUHVDWKRPH
&URZGHGOLYLQJVLWXDWLRQ
0HQWDOKHDOWKWUHDWPHQW
&URZGHGSXEOLFWUDQVSRUWDWLRQ
8QSOHDVDQWFKRUHVDWZRUN
0HQWDOKHDOWKVWLJPD
/LYLQJLQDGDQJHURXVQHLJKERUKRRG
/RQJGULYHVRUWUDɷFEDFNĥXSV
'HDOLQJZLWK\RXUWUHDWPHQWWHDP
)HHOLQJUXVKHGDWKRPH
'HDOLQJZLWKFKLOGUHQ
)HHOLQJUXVKHGDWZRUN
2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
$UJXPHQWVDWKRPH
1RZWKDW\RXKDYHFKHFNHGRɱDQXPEHURI
$UJXPHQWVDWZRUN GDLO\KDVVOHVKDYHDQ\RIWKHVHH[SHULHQFHV
'RLQJEXVLQHVVZLWKXQSOHDVDQW 75,**(5('DUHODSVHRUDQLQFUHDVHLQ
SHRSOHĪVDOHVFOHUNVZDLWHUV V\PSWRPV",I\HVSOHDVHZULWHWKHPGRZQ
ZDLWUHVVHVWUDQVLWFOHUNVWROOERRWK BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
ZRUNHUVī
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
1RLV\VLWXDWLRQDWKRPH
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
0HQWDOKHDOWKKRXVLQJ
96 | Wellness Self-Management
ACTION STEP:
Write down daily stressors or
stressful life events
Being more mindful of day-to-day stresses is important. In the next week be mindful
of daily stressors or life events that are stressful. Consider writing down up to 3
stressful situations that have come up during the week:
1. ____________________________________________________________________________
2. ____________________________________________________________________________
3. ____________________________________________________________________________
It is best to select a time and place when you will write down the information.
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 97
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWDUHVLJQVWKDW\RX·UHXQGHUVWUHVV" &RPPRQSK\VLFDODQGHPRWLRQDOVLJQVRIVWUHVV
LQFOXGHWKHIROORZLQJ
:KHQSHRSOHDUHXQGHUVWUHVVLWDɱHFWVWKHP
SK\VLFDOO\DQGHPRWLRQDOO\,WDOVRDɱHFWVWKHLU Physical signs of stress
WKLQNLQJPRRGDQGEHKDYLRU6RPHSHRSOH Ħ 5DSLGKHDUWEHDW
VKRZRQO\SK\VLFDOVLJQVRIVWUHVVVXFKDV
PXVFXODUWHQVLRQKHDGDFKHVRUVOHHSSUREOHPV Ħ 5DSLGEUHDWKLQJ
2WKHUVKDYHWURXEOHFRQFHQWUDWLQJRUEHFRPH Ħ +HDGDFKH
LUULWDEOHDQ[LRXVRUGHSUHVVHG6WLOORWKHUVPD\ Ħ 6ZHDWLQJDQGVZHDW\SDOPV
SDFHRUELWHWKHLUQDLOV(DFKSHUVRQ¶VUHVSRQVH
(PRWLRQDOVLJQVRIVWUHVV
WRVWUHVVLVLQGLYLGXDO
Ħ %HFRPLQJLUULWDEOHĪHYHQOLWWOHWKLQJV
:KDWFDXVHVVWUHVVIRURQHSHUVRQPD\FDXVH ERWKHU\RXī
OLWWOHRUQRVWUHVVIRUVRPHRQHHOVH7KDW¶V Ħ )HHOLQJMXPS\RUH[KDXVWHGDOOWKHWLPH
EHFDXVHDODUJHSDUWRIVWUHVVGHSHQGVRQKRZ Ħ )LQGLQJLWKDUGWRFRQFHQWUDWH
\RXYLHZWKHVLWXDWLRQ
Ħ :RUU\LQJWRRPXFKDERXWVPDOOWKLQJV
%HLQJDZDUHRI\RXURZQSHUVRQDOVLJQVRIVWUHVV Ħ )HDULQJWKHZRUVW
FDQEHYHU\KHOSIXOEHFDXVHRQFH\RXUHDOL]H Ħ )HHOLQJWKDW\RXDUHPLVVLQJRSSRUWXQLĥ
WKDW\RX¶UHXQGHUVWUHVV\RXFDQVWDUWWRGR WLHVEHFDXVH\RXFDQQRWDFWTXLFNO\
VRPHWKLQJDERXWLW7KHVLJQVRIVWUHVVFDQEH
Ħ 'RXEWLQJ\RXUDELOLW\WRGRWKLQJV
SK\VLFDORUHPRWLRQDO
Ħ ([SHULHQFLQJHDUO\ZDUQLQJVLJQVRI
7KHZD\SHRSOHH[SUHVVVWUHVVPD\EHDɱHFWHG PHQWDOKHDOWKSUREOHPV
E\DJHJHQGHUFXOWXUHRUUHOLJLRQ)RUH[DPSOH Ħ %HLQJVXVSLFLRXV
LQVRPHFXOWXUHVSHRSOHDUHPRUHOLNHO\WR
H[SUHVVVWUHVVWKURXJKSK\VLFDOFRPSODLQWV
UDWKHUWKDQHPRWLRQDOFRPSODLQWV
98 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about signs of stress
<RXFDQXVHWKHIROORZLQJFKHFNOLVWWRLGHQWLI\\RXURZQSHUVRQDOVLJQVRIEHLQJXQGHUVWUHVV
6,*162)675(66&+(&./,67
&KHFNWKHSK\VLFDODQGRUHPRWLRQDOVLJQV\RXQRWLFHZKHQ\RXDUHXQGHUVWUHVV
+HDGDFKHV $QJHURYHUUHODWLYHO\PLQRUWKLQJV
6ZHDWLQJ $Q[LHW\
,QFUHDVHGKHDUWUDWH )HHOLQJUHVWOHVVRU³NH\HGXS´
%DFNSDLQ 7HDUIXOQHVV
&KDQJHLQDSSHWLWH )RUJHWIXOQHVV
'LɷFXOW\IDOOLQJDVOHHS 3URQHWRDFFLGHQWV
,QFUHDVHGQHHGIRUVOHHS 8VLQJDOFRKRORUGUXJV
7UHPEOLQJRUVKDNLQJ :DQWLQJWRXVHGUXJVRUDOFRKRO
'LJHVWLRQSUREOHPV %HLQJVXVSLFLRXVRIRWKHUV
6WRPDFKDFKHV 2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
'U\PRXWK 2WKHU BBBBBBBBBBBBBBBBBBBBBBBBBB
3UREOHPVFRQFHQWUDWLQJ
Discussion Points:
:KDWDUH\RXUSHUVRQDOVLJQVRIVWUHVV"
$UHWKHVHVLJQVRIVWUHVVUHODWHGWR\RXU
DJHJHQGHUUHOLJLRQRUFXOWXUH"
Personal Workbook | 99
ACTION STEP:
Write down signs of stress you experience
In the next week, be mindful of your personal signs of stress. Please write up to 3
signs of stress that come up during the week:
1. ____________________________________________________________________________
2. ____________________________________________________________________________
3. ____________________________________________________________________________
It is best to select a time and place when you will write down the information.
When will you write down these signs? _________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
100 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about strategies for preventing stress
%HORZDUHVRPHVWUDWHJLHVWRSUHYHQWVWUHVVIURPEHFRPLQJDSUREOHP&KHFNWKHER[HVWKDW
DSSO\WR\RX
ACTION STEP:
Choose a stress prevention strategy to
learn about or use more often
Choose one strategy you want to learn about OR one strategy you want to use
more often.
Strategy: _____________________________________________________________________
______________________________________________________________________________
What will be your first step? ___________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself? _________________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 103
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KHQSHRSOHH[SHULHQFHVWUHVVWKH\QDWXUDOO\ 8VHSRVLWLYHVHOIĦWDON
WU\WRUHGXFHWKHWHQVLRQRUXSVHWWKH\IHHO ´%HIRUHZKHQ,ZDVXQGHUVWUHVV,XVHGWREODPH
6RPHZD\VRIFRSLQJZRUNZHOODQGRWKHUV P\VHOIDQGWKLQNWKDWWKHUHZDVQRZD\RXW1RZ
PD\FDXVHPRUHKDUPWKDQJRRG$VWUDWHJ\ ,WU\WRWKLQNPRUHSRVLWLYHO\,VD\WRP\VHOI
WKDWZRUNVZHOOLVRQHWKDWUHOLHYHVWHQVLRQ ¶7KLVLVKDUGEXW,FDQGRLW·RU¶,I,WDNHWKLVRQH
DQGGRHVQ¶WFDXVHRWKHUSUREOHPV$VWUDWHJ\ VWHSDWDWLPH,·OOEHDEOHWRKDQGOHLW·7KLQNLQJ
WKDWGRHVQ¶WZRUNZHOOLVRQHWKDWPD\UHOLHYH PRUHSRVLWLYHO\LVKDUGWRGRVRPHWLPHVEXWLW
WHQVLRQIRUDVKRUWWLPHEXWHQGVXSFDXVLQJ PDNHVPHIHHOEHWWHUDERXWP\VHOIµ
PRUHSUREOHPVLQWKHORQJUXQ
0DLQWDLQ\RXUVHQVHRIKXPRU
,QWKLVOHVVRQ\RXZLOOĪīOHDUQDERXWVRPH ´)RUPH¶ODXJKWHULVWKHEHVWPHGLFLQH·:KHQ
VXFFHVVIXOFRSLQJVWUDWHJLHVDVGHVFULEHGE\ ,·YHEHHQRQDVXEZD\ULGHWKDWODVWHGWZRKRXUV
YDULRXVSHRSOHĪīKDYHDQRSSRUWXQLW\WROHDUQ LQVWHDGRIPLQXWHV,IHHOYHU\WHQVHDQG
DQGSUDFWLFHVRPHVLPSOHUHOD[DWLRQWHFKQLTXHV DJLWDWHG,KDYHVRPHIXQQ\YLGHRVDWKRPHDQG
DQGĪīOHDUQDERXWFRSLQJVWUDWHJLHVWKDW ,·OOSXOORQHRXWDQGKDYHDJRRGODXJK%HOLHYH
W\SLFDOO\FDXVHPRUHKDUPWKDQJRRG LWRUQRWLWKHOSVPHWRZDWFKD0RQW\3\WKRQ
PRYLHRURQHVWDUULQJ$GDP6DQGOHUµ
+RZFDQ\RXFRSHZLWKVWUHVV
HɲHFWLYHO\" 3DUWLFLSDWHLQUHOLJLRXVRUVSLULWXDODFWLYLW\
´,JUHZXSLQDUHOLJLRXVKRPH$OWKRXJK,·PQRW
&RSLQJHɱHFWLYHO\ZLWKVWUHVVLVDNH\WROLYLQJD
VXUH,EHOLHYHHYHU\DVSHFWRIWKDWUHOLJLRQ,VWLOO
VXFFHVVIXODQGUHZDUGLQJOLIHDQGEHLQJDEOHWR
ÀQGLWFRPIRUWLQJWRJRWRVHUYLFHV$QGVRPHWLPHV
SXUVXH\RXUSHUVRQDOJRDOV6RPHVWUDWHJLHVIRU
LQVWHDGRIJRLQJWRVHUYLFHV,JRIRUDZDONLQWKH
FRSLQJZLWKVWUHVVDUHGHVFULEHGEHORZLQWKH
SDUNDQGVHHKRZEHDXWLIXOQDWXUHFDQEH7KDW·V
ZRUGVRISHRSOHZKRKDYHXVHGWKHPHɱHFWLYHO\
very spiritual for me.”
Talk to someone about the stress you are
([HUFLVHUHJXODUO\
H[SHULHQFLQJ
´,OLNHWR¶ZRUNRɲ ·P\VWUHVVE\JHWWLQJVRPH
´:KHQ,ZDVSDFNLQJXSP\VWXɲWRPRYHWR
H[HUFLVH6RPHWLPHV,JRIRUDUXQDQGVRPHWLPHV,
DQHZSODFH,VWDUWHGKDYLQJKHDGDFKHVDQG
MXVWGRVRPHMXPSLQJMDFNVXQWLO,FDOPGRZQµ
WURXEOHVOHHSLQJ,FDOOHGP\VLVWHUDQGWROGKHU
KRZVWUHVVHGRXW,IHOW6KHWROGPHVKHIHOWWKH :ULWHLQDMRXUQDO
VDPHZD\ZKHQVKHPRYHGWKHODVWWLPH6KH ´,·YHVWDUWHGNHHSLQJDMRXUQDOWRZULWHGRZQ
HYHQRɲHUHGWRKHOSPHSDFN,WPDGHDKXJH P\WKRXJKWVDQGIHHOLQJV,GRQ·WFDUHDERXWWKH
GLɲHUHQFHµ JUDPPDURUVSHOOLQJĨ,MXVWZULWHGRZQZKDW
104 | Wellness Self-Management
FRPHVLQWRP\KHDG6RPHWLPHV,ZULWHDERXW GRQHZKHQ\RXDUHVLWWLQJZDONLQJRUO\LQJ
stressful things and that seems to help. Writing GRZQDQGWKH\RQO\WDNHDPLQXWHRUWZR
helps me think things through.”
7LOW\RXUKHDGEDFNZDUGDQGWU\ORRNLQJ
0DNHRUOLVWHQWRPXVLF ULJKWXSIHHOWKHWHQVLRQLQ\RXUQHFN
“I’m a music person. I put on my headphones and 7KHQDOORZ\RXUKHDGWRUHWXUQWRLWVQRUĥ
EORZDZD\WKHVWUHVVRIWKHGD\,FDQHYHQGRLW PDOEDODQFHGSRVLWLRQ1RWLFHWKHGLɱHUĥ
RQWKHWUDLQWRGLVWUDFWP\VHOIRQWKHORQJULGHµ HQFH
7U\KXQFKLQJXSWKHVKRXOGHUVDVIDUDV
'RDUWRUJRWRVHHDUW
WKH\ZLOOJRDQGWKHQOHWWKHPJR1RWLFH
´,OLNHWRVNHWFK,HVSHFLDOO\OLNHGUDZLQJFDUWRRQV WKHGLɱHUHQFH
,PXVWDGPLW,VRPHWLPHVPDNHVRPHXQÁDWWHULQJ
FDUWRRQVRISHRSOHZKRDUHEXJJLQJPHµ 7U\FOHQFKLQJ\RXUWHHWKRURSHQLQJ\RXU
PRXWKDVZLGHDVSRVVLEOHWKHQOHWWKH
3OD\JDPHVRUGHYHORSDKREE\ WHQVLRQJR1RWLFHWKHGLɱHUHQFH/HWDOO
“I like playing card games. When I don’t have WKHH[SUHVVLRQJRIURP\RXUIDFH/RRN
DQ\RQHWRSOD\ZLWK,OLNHVROLWDLUH,W·VUHOD[LQJ VWUDLJKWDKHDGDQGLQWRWKHGLVWDQFHRULI
to me.” \RXSUHIHUFORVH\RXUH\HV
7U\VWUHWFKLQJ\RXUKDQGVDQG¿QJHUVDQG
8VHUHOD[DWLRQWHFKQLTXHV WKHQOHWWKHPIDOOWR\RXUVLGHRURQ\RXU
´,I,·YHKDGDVWUHVVIXOGD\LWKHOSVPHWRGRVRPH ODS
GHHSEUHDWKLQJ,SXWRQVRPHUHOD[LQJPXVLFDQG
VLWLQP\IDYRULWHFKDLU7KHQ,VWDUWE\WDNLQJ 'HHSĦEUHDWKLQJH[HUFLVH
WHQGHHSVORZEUHDWKV,OHWP\EUHDWKRXWYHU\ 2QHRIWKHHDVLHVWZD\VWRUHOLHYHWHQVLRQLV
VORZO\$V,H[KDOH,WU\WRLPDJLQHWKDWZKHQ GHHSEUHDWKLQJ8QGHUVWUHVVSHRSOHRIWHQ
,OHWRXWP\EUHDWK,·POHWWLQJRXWWKHWHQVLRQLQ WDNHVKRUWEUHDWKVRUEUHDWKHLQDVKDOORZ
P\ERG\7KHQ,WDNHDERXWRUPRUHEUHDWKV PDQQHU'HHSEUHDWKLQJFDQEHYHU\HɱHFWLYH
6RPHWLPHV,WU\WRLPDJLQHDSHDFHIXOVFHQHOLNH LQUHOLHYLQJWHQVLRQ+HUHDUHVRPHWLSVIRU
WKHRFHDQZKHQ,·PEUHDWKLQJ,XVXDOO\IHHOPRUH EUHDWKLQJGHHSO\
UHOD[HGDIWHUWKDWµ
)LQGDFRPIRUWDEOHSODFHWROLHGRZQRU
3UDFWLFLQJUHOD[DWLRQWHFKQLTXHV MXVWVLWLQDFRPIRUWDEOHFKDLU
7ZRVLPSOHUHOD[DWLRQWHFKQLTXHVDUHGHVFULEHG 6ORZO\EUHDWKHLQWKURXJK\RXUQRVH<RXU
below. VWRPDFKVKRXOGIHHOOLNHLW¶VULVLQJ
0XVFOHWHQVLRQĦUHOLHYLQJH[HUFLVH ([KDOHVORZO\WKURXJK\RXUPRXWKHPSW\ĥ
'HHSĥEUHDWKLQJH[HUFLVH LQJ\RXUOXQJVFRPSOHWHO\DQGOHWWLQJ\RXU
VWRPDFKIDOO
0XVFOHWHQVLRQħUHOLHYLQJH[HUFLVH 5HSHDWVHYHUDOWLPHVXQWLO\RXIHHOFDOP
DQGUHOD[HG3UDFWLFHGDLO\
:KHQZHDUHVWUHVVHGWKHWHQVLRQZHIHHOLV
XVXDOO\LQWKHPXVFOHVRIRXUIDFHVKRXOGHUV 2QFH\RXDUHDEOHWRGRWKLVHDVLO\\RXFDQ
DUPVKDQGVDQGQHFN7KHVHVLPSOHH[HUFLVHV SUDFWLFHWKLVWHFKQLTXHDOPRVWDQ\ZKHUHDWDQ\
FDQKHOSWRUHOLHYHWKHWHQVLRQLQWKRVHDUHDV WLPH
ZKHUH\RXIHHOWKHPRVWWHQVLRQ7KH\FDQEH
Personal Workbook | 105
,QHɲHFWLYHFRSLQJVWUDWHJLHV 6KXWWLQJ\RXUVHOIRɱIURPSHRSOHDQGDFĥ
WLYLWLHV
3HRSOHVRPHWLPHVGRWKLQJVWRFRSHZLWKVWUHVV
WKDWGRQRWZRUNZHOO $YRLGLQJGD\ĥWRĥGD\UHVSRQVLELOLWLHV
&RSLQJLQDZD\WKDWJHWV\RXLQWROHJDO
8VLQJGUXJVDQGDOFRKROWRUHOLHYHWHQVLRQ trouble
RULQFUHDVHHQHUJ\
+DUPLQJ\RXUVHOI
*HWWLQJLQWR¿JKWVWRUHVROYHDUJXPHQWV
(DWLQJH[FHVVLYHO\
7DNLQJDGYDQWDJHRIRWKHUV
%X\LQJWKLQJV\RXFDQ¶WDɱRUG
$UJXLQJZLWKRWKHUVRUWKUHDWHQLQJRWKHUV
ZKRPD\EHFDXVLQJ\RXUVWUHVV
Discussion Points:
:KDWFRSLQJVWUDWHJLHVZRUNIRU\RX"
:KLFKFRSLQJVWUDWHJLHVKDYHQRWZRUNHGIRU\RX"
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
106 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about strategies for coping with stress
&KHFNWKHVWUDWHJLHVWKDWDSSO\WR\RX
2WKHU
Personal Workbook | 107
ACTION STEP:
Create your plan for coping with stress
The last several lessons included checklists to help you identify stressful situations,
signs of stress and strategies for coping with stress. It may be helpful to put this
information together as an individual plan for coping with stress.
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
108 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
Step 6
Step 1
6HWDGDWHWRFKHFNKRZWKHVROXWLRQLVZRUNLQJ
'H¿QHWKHSUREOHP\RXZDQWWRVROYH%HDV
)LUVWIRFXVRQWKHSRVLWLYH:KDWKDVEHHQ
VSHFL¿FDVSRVVLEOH
DFFRPSOLVKHG":KDWZHQWZHOO"7KHQGHFLGH
LIWKHVROXWLRQZDVVXFFHVVIXORULI\RXQHHGWR
Step 2 FKDQJHLWRUFKRRVHDQRWKHURQH
/LVWVRPHSRVVLEOHVROXWLRQVĪDWOHDVWī7KLV
VWHSLVIRUEUDLQVWRUPLQJ'RQ¶WMXGJHZKHWKHU
WKHVROXWLRQVDUHJRRGRUEDG\HW
Personal Workbook | 109
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about a problem
ACTION STEP:
Choose a problem-solving strategy
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 111
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Identifying mental health problems
3HRSOHRIWHQH[SHULHQFHSUREOHPVLQWKHIROORZLQJFDWHJRULHV7DNHVRPHWLPHWRLGHQWLI\
SUREOHPVWKDWERWKHU\RX
COMMON PROBLEMS CHECKLIST
7KLQNLQJSUREOHPV 'LɷFXOW\SD\LQJDWWHQWLRQ
'LɷFXOW\FRQFHQWUDWLQJ
0RRGSUREOHPV $Q[LHW\ĪQHUYRXVQHVVī
'HSUHVVLRQ
$QJHU
6OHHSLQJGLɷFXOWLHV
1HJDWLYHV\PSWRPV /DFNRILQWHUHVWLQPRVWWKLQJV
/DFNRISOHDVXUHDQGHQMR\PHQW
/DFNRIH[SUHVVLYHQHVV
6RFLDOZLWKGUDZDO
3V\FKRWLFV\PSWRPV 'HOXVLRQV
+DOOXFLQDWLRQV
'UXJDQGDOFRKRODEXVH 'UXJDEXVH
$OFRKRODEXVH
$EXVHRIRWKHUVXEVWDQFHV
2WKHUSUREOHPDUHDV
Discussion Points:
:KDWW\SHVRISUREOHPVGR\RXFRSHEHVWZLWK"
:KDWW\SHVRISUREOHPVGR\RXQHHGEHWWHUFRSLQJVWUDWHJLHVWRFRSHZLWK"
:KDWVWUDWHJLHVKDYH\RXWULHGWRFRSHZLWK\RXUPHQWDOKHDOWKSUREOHPV"
Personal Workbook | 113
ACTION STEP:
Make a list of how your life
would be better without the problem area
you want to change
Write down a mental health problem that you identified on the worksheet.
Problem: _____________________________________________________________________
______________________________________________________________________________
Before the next group consider making a list of how your life would be better if you
had coping strategies for the problem.
When will you make the list?___________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
114 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
7KHODVWOHVVRQIRFXVHGRQLGHQWLI\LQJ DEOHWRFRSHZLWKPHQWDOKHDOWKV\PSWRPV
V\PSWRPVRIDPHQWDOKHDOWKSUREOHPWKDW FDQKHOS\RXOLYHDPRUHHQMR\DEOHOLIHDQG
JHWLQWKHZD\RI\RXUOLIH3DUWWZRIRFXVHVRQ DFFRPSOLVKOLIHJRDOV
FKRRVLQJVWUDWHJLHVWKDWZRUNIRU\RX%HLQJ
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about coping strategies for
common problems
)RUHDFKSUREOHPOLVWHGLQWKH³&RPPRQ3UREOHPV&KHFNOLVW´IURPWKHSUHYLRXVOHVVRQ
VHYHUDOFRSLQJVWUDWHJLHVDUHVXJJHVWHGEHORZ7KLVOLVWZLOOHQDEOH\RXWRFKRRVHVWUDWHJLHVWKDW
PLJKWZRUN,I\RXZDQWWRWU\DVWUDWHJ\FKHFNWKHER[QH[WWRLW
,WLVLPSRUWDQWWRNHHSLQPLQGWKDWLIDQ\RIWKHVHSUREOHPVEHJLQWRZRUVHQRULQWHUIHUH
VLJQL¿FDQWO\ZLWK\RXUOLIHLWPD\EHDVLJQRIDQLPSHQGLQJUHODSVH,QVXFKVLWXDWLRQVLWLV
EHVWWRFRQWDFW\RXUGRFWRURUSUDFWLWLRQHUWRKHOS\RXHYDOXDWHZKDWVWHSVWRWDNH
7KHUHDUHPDQ\VWUDWHJLHVIRUFRSLQJZLWKSUREOHPVDQGV\PSWRPV,W¶VLPSRUWDQWWRFKRRVH
WKHRQHV\RXEHOLHYHZLOOKHOS\RXWKHPRVW,QWKLVZRUNVKHHWVSHQGWKHPRVWWLPHIRFXVLQJ
RQWKHSUREOHPWKDW\RXFKRVHLQWKHODVWOHVVRQ
'LɸFXOW\SD\LQJDWWHQWLRQ
&KRRVHDQLQWHUHVWLQJDFWLYLW\WKDWUHTXLUHVDWWHQWLRQ6WDUWRXWE\VSHQGLQJDEULHI
WLPHRQWKHDFWLYLW\DQGWKHQJUDGXDOO\LQFUHDVHWKHDPRXQWRIWLPH
$VNVRPHRQHWRMRLQ\RXLQDQDFWLYLW\WKDWUHTXLUHVDWWHQWLRQVXFKDVDERDUGJDPH
FDUGJDPHRUDMLJVDZSX]]OH0DQ\SHRSOH¿QGWKDWGRLQJVRPHWKLQJWRJHWKHUKHOSV
WKHPIRFXVEHWWHU
'LɸFXOW\FRQFHQWUDWLQJ
6RPHWLPHVSHRSOHKDYHSUREOHPVVWD\LQJIRFXVHGRQFRQYHUVDWLRQVRUDFWLYLWLHV
0LQLPL]HGLVWUDFWLRQVVRWKHUHLVRQO\RQHWKLQJWRFRQFHQWUDWHRQ
Personal Workbook | 115
$VNWKHSHUVRQZLWKZKRP\RXDUHWDONLQJWRVORZGRZQRUUHSHDWWKLQJVWKDW\RXDUH
XQVXUHRI
&KHFNWRPDNHVXUH\RXXQGHUVWDQGE\VXPPDUL]LQJZKDW\RXKHDUG
%UHDNGRZQDFWLYLWLHVRUWDVNVLQWRVPDOOHUSDUWVDQGWDNHIUHTXHQWEUHDNV
Mood problems
$Q[LHW\
:KHQSHRSOHDUHDQ[LRXVWKH\XVXDOO\IHHOZRUULHGQHUYRXVRUDIUDLG7KH\RIWHQIHHOSK\VLFDO
V\PSWRPVRIDQ[LHW\VXFKDVPXVFOHWHQVLRQKHDGDFKHVKHDUWUDFLQJRUVKRUWQHVVRIEUHDWK
7DONZLWKVRPHRQHLQ\RXUVXSSRUWV\VWHPWROHWKLPRUKHUNQRZDERXW\RXUIHHOLQJV
8VHUHOD[DWLRQWHFKQLTXHVVXFKDVGHHSEUHDWKLQJRUSURJUHVVLYHPXVFOHUHOD[DWLRQWR
VWD\FDOP
,GHQWLI\VLWXDWLRQVWKDWWHQGWRPDNH\RXDQ[LRXVDQGPDNHDSODQWRGRVRPHWKLQJ
DERXWWKHP
:RUNZLWK\RXUSUDFWLWLRQHURQDSODQIRUJUDGXDOO\H[SRVLQJ\RXUVHOIWRVLWXDWLRQVWKDW
PDNH\RXIHHODQ[LRXV
Depression
:KHQSHRSOHDUHGHSUHVVHGWKH\PD\KDYHRQHRUPRUHRIWKHIROORZLQJSUREOHPVIHHOLQJ
EDGDERXWWKHPVHOYHVQRWGRLQJWKHWKLQJVWKH\XVHGWRHQMR\VOHHSLQJWRRPXFKRUWRROLWWOH
ORZHQHUJ\SRRUDSSHWLWHDQGKDYLQJWURXEOHFRQFHQWUDWLQJDQGPDNLQJGHFLVLRQV
,I\RXJHWVHYHUHO\GHSUHVVHGDQGVWDUWWKLQNLQJRIKXUWLQJ\RXUVHOIRUHQGLQJ\RXUOLIH\RX
VKRXOGFRQWDFW\RXUSUDFWLWLRQHULPPHGLDWHO\RUVHHNHPHUJHQF\VHUYLFHV+RZHYHULI\RXDUH
QRWKDYLQJVHYHUHV\PSWRPVRIGHSUHVVLRQ\RXFDQWU\WKHIROORZLQJFRSLQJVWUDWHJLHVWRKHOS
LPSURYH\RXUPRRG
6HWJRDOVIRUGDLO\DFWLYLWLHV6WDUWZLWKRQHRUWZRDFWLYLWLHVDQGJUDGXDOO\EXLOGXSWRD
IXOOVFKHGXOH
,GHQWLI\WKLQJVWKDW\RXVWLOOHQMR\DQGEXLOG\RXUVWUHQJWKVLQWKRVHDUHDV
6FKHGXOHVRPHWKLQJSOHDVDQWWRGRHDFKGD\HYHQLILW¶VDVPDOOWKLQJ7KLVZLOOJLYH\RX
VRPHWKLQJWRORRNIRUZDUGWR
7DONWRVRPHRQH\RXOLNHDQGWUXVWDQGOHWKLPRUKHUNQRZKRZ\RX¶UHIHHOLQJ
6RPHWLPHVDQRWKHUSHUVRQKDVJRRGLGHDV\RXFDQWU\
$VNSHRSOHWRMRLQ\RXLQDFWLYLWLHV<RXPD\EHPRUHOLNHO\WRIROORZWKURXJKZLWK
SODQVZKHQVRPHRQHHOVHLVLQYROYHG
'HDOZLWKORVVRIDSSHWLWHE\HDWLQJVPDOOSRUWLRQVRIIRRGWKDW\RXOLNHDQGWDNLQJ\RXU
WLPH
3UDFWLFHUHOD[DWLRQH[HUFLVHVRQDUHJXODUEDVLV
5HPLQG\RXUVHOIRIWKHVWHSV\RXKDYHDFFRPSOLVKHGDQGDYRLGIRFXVLQJRQVHWEDFNV
116 | Wellness Self-Management
Anger
6RPHSHRSOH¿QGWKDWWKH\IHHODQJU\RULUULWDEOHPXFKRIWKHWLPH7KH\IHHOYHU\DQJU\
DERXWVLWXDWLRQVWKDWRWKHUSHRSOHZRXOGQRWRUGLQDULO\JHWYHU\DQJU\DERXW
%HFDXVHWKLVLVDFRPPRQSUREOHPWKHUHDUHSURJUDPVIRUDQJHUPDQDJHPHQWZKLFKPDQ\
SHRSOHKDYHIRXQGKHOSIXO6RPHRIWKHVWUDWHJLHVWDXJKWLQDQJHUPDQDJHPHQWFODVVHVLQFOXGH
5HFRJQL]HWKHHDUO\VLJQVWKDW\RXDUHVWDUWLQJWRIHHODQJU\ĪIRUH[DPSOHKHDUW
SRXQGLQJMDZFOHQFKLQJSHUVSLULQJīVRWKDW\RXFDQNHHSWKLQJVIURPJHWWLQJRXWRI
FRQWURO
,GHQWLI\VLWXDWLRQVWKDWFRPPRQO\PDNH\RXIHHODQJU\DQGOHDUQKRZWRKDQGOHWKHVH
VLWXDWLRQVPRUHHɱHFWLYHO\
'HYHORSVWUDWHJLHVIRUVWD\LQJFDOPZKHQ\RX¶UHDQJU\VXFKDVFRXQWLQJWRWHQEHIRUH
UHVSRQGLQJGLVWUDFWLQJ\RXUVHOIWHPSRUDULO\OHDYLQJWKHVLWXDWLRQRUSROLWHO\FKDQJLQJ
WKHVXEMHFW
/HDUQKRZWRH[SUHVVDQJU\IHHOLQJVEULHÀ\DQGFRQVWUXFWLYHO\7KHIROORZLQJVWHSVDUH
KHOSIXO
Ħ6SHDN¿UPO\EXWFDOPO\
Ħ7HOOWKHSHUVRQZKDWKHRUVKHGLGWRXSVHW\RX.HHSLWVKRUW
Ħ6XJJHVWKRZWKHVLWXDWLRQFRXOGEHDYRLGHGLQWKHIXWXUH
6OHHSLQJGLɸFXOWLHV
6OHHSLQJWRRPXFKRUWRROLWWOHFDQEHYHU\GLVUXSWLYH,W¶VKDUGWRDFFRPSOLVKWKLQJVZKHQ\RX
GRQ¶WJHWHQRXJKVOHHS
7U\LQJVRPHRIWKHIROORZLQJVWUDWHJLHVPD\KHOS
*RWRVOHHSDQGJHWXSDWWKHVDPHWLPHHYHU\GD\
$YRLGFDɱHLQHDIWHUSP
([HUFLVHGXULQJWKHGD\VR\RX¶OOIHHOWLUHGDWQLJKW
'RVRPHWKLQJUHOD[LQJEHIRUHJRLQJWREHGVXFKDVUHDGLQJWDNLQJDZDUPVKRZHU
GULQNLQJZDUPPLONRUKHUEDOWHDRUOLVWHQLQJWRPXVLF
0DNHVXUHWKDW\RXUURRPLVGDUNDQGWKDWWKHWHPSHUDWXUHLVFRPIRUWDEOH
$YRLGZDWFKLQJYLROHQWRUGLVWUHVVLQJSURJUDPVRQWHOHYLVLRQRUYLGHRMXVWEHIRUHJRLQJ
WREHG
$YRLGKDYLQJGLVFXVVLRQVDERXWXSVHWWLQJWRSLFVMXVWEHIRUHJRLQJWREHG
$YRLGQDSSLQJGXULQJWKHGD\
$YRLGVSHQGLQJPRUHWKDQPLQXWHVO\LQJDZDNHLQEHG,QVWHDGWU\JHWWLQJXSJRLQJ
WRDQRWKHUURRPDQGGRLQJVRPHWKLQJUHOD[LQJĪOLNHUHDGLQJRUOLVWHQLQJWRPXVLFīIRUDW
OHDVWPLQXWHVEHIRUHUHWXUQLQJWREHG
Personal Workbook | 117
Negative symptoms
Lack of interest and lack of pleasure
,W¶VYHU\GLɷFXOWWRVWD\DFWLYHZKHQWKLQJVGRQ¶WVHHPLQWHUHVWLQJWR\RXRUZKHQ\RXGRQ¶W
HQMR\WKLQJV\RXXVHGWRHQMR\,W¶VDOVRGLɷFXOWWRSXUVXHJRDOVZKHQ\RXIHHOWKLVZD\
7KHIROORZLQJVWUDWHJLHVPD\EHKHOSIXOWRJUDGXDOO\LQFUHDVH\RXULQWHUHVWDQGHQMR\PHQWRI
DFWLYLWLHV
%HSDWLHQWZLWK\RXUVHOI&KDQJHVZLOOKDSSHQVORZO\
7DNHRQHVPDOOVWHSWRJHWWLQJEDFNWRDQDFWLYLW\\RXSUHYLRXVO\HQMR\HG
$V\RXJDLQPRUHFRQ¿GHQFHLQVKRUWDFWLYLWLHVVORZO\SODQORQJHUDFWLYLWLHV
$VNSHRSOHLQ\RXUVXSSRUWV\VWHPWRGRWKLQJVZLWK\RX
5HJXODUO\VFKHGXOHHQMR\DEOHDFWLYLWLHV
,QYHVWLJDWHQHZLQWHUHVWVVXFKDVWKHIROORZLQJ
Ħ&RPSXWHUVĪJDPHVHĥPDLOZHEVLWHVFKDWURRPVZRUGSURFHVVLQJHWFī
Ħ'RLQJDUWZRUNRUFUDIWV
Ħ9LVLWLQJPXVHXPVĪDUWVFLHQFHQDWXUDOKLVWRU\KLVWRU\ī
Ħ*DPHVĪFKHVVFKHFNHUVFDUGVHWFī
Ħ&RRNLQJĪGLɱHUHQWYDULHWLHVVXFKDVPLFURZDYHVSHFLDOWLHV&KLQHVH,WDOLDQ)UHQFK
FRRNLHVFDNHVHWFī
Ħ([HUFLVLQJĪELF\FOLQJVZLPPLQJFDOLVWKHQLFVDHURELFVGDQFHĥEDVHGH[HUFLVHVī
Ħ*DUGHQLQJĪLQGRRURURXWGRRUī
Ħ:DONLQJDQGUXQQLQJ
Ħ+XPRUĪUHDGLQJMRNHVWHOOLQJMRNHVWRRWKHUVKXPRURXVPRYLHVRUWHOHYLVLRQVKRZVī
Ħ/LVWHQLQJWRPXVLF
Ħ:DWFKLQJRUSOD\LQJVSRUWV
Ħ5HDGLQJĪ¿FWLRQQRQĥ¿FWLRQKXPRUP\VWHULHVSRHWU\SOD\Vī
Ħ:ULWLQJĪMRXUQDOSRHWU\QHZVOHWWHUDUWLFOHVVWRULHVQRYHOVī
Ħ<RJDĪFODVVRUYLGHRī
Ħ6LQJLQJĪE\\RXUVHOIRUZLWKRWKHUVī
Ħ3OD\LQJPXVLFDOLQVWUXPHQWV
Ħ6FLHQFHĥUHODWHGLQWHUHVWVĪDVWURQRP\PDWKZHDWKHUī
Ħ6HZLQJNQLWWLQJ
Ħ2WKHUBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
%HZLOOLQJWRWU\VRPHWKLQJVHYHUDOWLPHVLQRUGHUWRJHWXVHGWRLW7KHPRUHFRPIRUWDEOH\RX
IHHOZLWKDQDFWLYLW\WKHPRUHOLNHO\\RXZLOOHQMR\LW
118 | Wellness Self-Management
Social withdrawal
(YHU\RQHQHHGVWLPHDORQH%XWZLWKGUDZLQJIURPSHRSOHDQGDYRLGLQJFRQWDFWZLWKRWKHUV
PD\FUHDWHSUREOHPVLQ\RXUUHODWLRQVKLSV7KHIROORZLQJVWUDWHJLHVPD\EHKHOSIXOLQFRSLQJ
ZLWKVRFLDOZLWKGUDZDO
-RLQDVXSSRUWJURXS
([SORUHMREVRUYROXQWHHUZRUNWKDWLQYROYHVFRQWDFWZLWKRWKHUSHRSOH
6FKHGXOHFRQWDFWZLWKVRPHRQHHYHU\GD\HYHQLILW¶VIRUDVKRUWWLPH
,I\RX¿QGLWVWUHVVIXOWREHZLWKSHRSOHSUDFWLFHUHOD[DWLRQWHFKQLTXHVĪVHHSDJHī
EHIRUHRUDIWHU\RXUFRQWDFWZLWKWKHP
,ILW¶VWRRVWUHVVIXOWRKDYHLQĥSHUVRQFRQWDFWFDOOSHRSOHRQWKHSKRQHDQGWDONIRUDW
OHDVWDIHZPLQXWHV
$UUDQJHIRUHUUDQGVWKDWLQYROYHFRQWDFWZLWKSHRSOHVXFKDVJRLQJWRWKHOLEUDU\
0DNHDOLVWRISHRSOHLQ\RXUVXSSRUWV\VWHPZLWKZKRP\RXIHHOPRVWFRPIRUWDEOH
&DOOWKHPZKHQ\RXDUHIHHOLQJWKDW\RXDUHVWDUWLQJWRZLWKGUDZ,ISRVVLEOHPDNHD
SODQWRPHHWZLWKWKHP
6RPHWLPHVLW¶VPRUHFRPIRUWDEOHWRVSHQGWLPHZLWKSHRSOHZKHQ\RXDUHHQJDJLQJLQ
DQDFWLYLW\WRJHWKHU7U\SODQQLQJDFWLYLWLHVZLWKVRPHRQHVXFKDVJRLQJWRDPXVHXP
RUDPXVLFDOSHUIRUPDQFH
Psychotic symptoms
Delusions
6RPHWLPHVSHRSOHGHYHORSEHOLHIVWKDWDUH¿UPO\KHOGHYHQWKRXJKWKHUHDUHQRIDFWVWREDFN
WKHPXS)RUH[DPSOHWKH\PLJKWVWDUWWREHOLHYHWKDWWKH)%,LVPRQLWRULQJWKHLUSKRQH
FDOOV2UWKH\PLJKWEHOLHYHWKDWSHRSOHDUHWDONLQJDERXWWKHPRUVWDULQJDWWKHP)RUVRPH
SHRSOHKDYLQJWKLVNLQGRIEHOLHIZKLFKLVFDOOHGD³GHOXVLRQ´LVDQHDUO\VLJQRIDSRVVLEOH
UHODSVH
)RUVRPHSHRSOHKRZHYHUWKHVHNLQGVRIEHOLHIVGRQRWJRDZD\EHWZHHQHSLVRGHVRIWKHLU
LOOQHVVDQGXQOHVVWKH\JHWZRUVHWKDQXVXDOWKH\DUHQRWQHFHVVDULO\DVLJQWKDWDQHYDOXDWLRQLV
QHHGHG,IWKLVLV\RXUVLWXDWLRQ\RXPLJKWWU\RQHRUPRUHRIWKHIROORZLQJFRSLQJVWUDWHJLHV
'LVWUDFW\RXUVHOIIURPWKHGLVWXUELQJEHOLHIE\GRLQJVRPHWKLQJWKDWWDNHV\RXUPHQWDO
DWWHQWLRQVXFKDVGRLQJDSX]]OHRUDGGLQJXSURZVRIQXPEHUV
&KHFNRXW\RXUEHOLHIVE\WDONLQJWRVRPHRQH\RXWUXVW
'LVWUDFW\RXUVHOIZLWKDSK\VLFDODFWLYLW\OLNHJRLQJIRUDEULVNZDON
,I\RXWU\WKHVWUDWHJLHVOLVWHGDERYHEXWVWLOOIHHOGLVWUHVVHGRUGLVWUDFWHGE\EHOLHIVLWPD\EH
KHOSIXOWRWDONWRVRPHRQHLQ\RXUVXSSRUWV\VWHP
.HHSLQPLQGWKDW\RXPD\QHHGWRFRQWDFW\RXUPHQWDOKHDOWKSURIHVVLRQDOLI\RXEHFRPHVR
FRQYLQFHGRI\RXUEHOLHIWKDW\RXDUHWKLQNLQJRIDFWLQJRQLW,I\RXFDQ¶WUHDFK\RXUPHQWDO
KHDOWKSURIHVVLRQDOVHHNRXWHPHUJHQF\VHUYLFHV
Personal Workbook | 119
+DOOXFLQDWLRQV
6RPHWLPHVSHRSOHKHDUYRLFHVRUVHHWKLQJVZKHQQRWKLQJLVWKHUH7KH\PLJKWHYHQIHHOWDVWH
RUVPHOOVRPHWKLQJZKHQQRWKLQJLVWKHUH7KHVHH[SHULHQFHVDUHFDOOHG³IDOVHSHUFHSWLRQV´RU
³KDOOXFLQDWLRQV´
)RUVRPHSHRSOHWKHVHKDOOXFLQDWLRQVGRQRWJRDZD\HYHQZLWKWUHDWPHQW,IWKLVLV\RXU
VLWXDWLRQ\RXPLJKWZDQWWRWU\RQHRUPRUHRIWKHIROORZLQJFRSLQJVWUDWHJLHV
'LVWUDFW\RXUVHOIE\GRLQJVRPHWKLQJWKDWWDNHV\RXUDWWHQWLRQVXFKDVWDONLQJWR
VRPHRQHUHDGLQJRUWDNLQJDZDON6RPHSHRSOHZKRKHDUYRLFHVKXPWRWKHPVHOYHVRU
OLVWHQWRD:DONPDQWRGURZQRXWYRLFHV
&KHFNRXW\RXUH[SHULHQFHVZLWKVRPHRQH\RXWUXVW)RUH[DPSOHRQHSHUVRQZKR
WKRXJKWKHKHDUGYRLFHVRXWVLGHKLVZLQGRZDVNHGKLVEURWKHUWROLVWHQDQGJLYHDQ
RSLQLRQ
8VHSRVLWLYHVHOIĥWDON6RPHSHRSOHWHOOWKHPVHOYHVWKLQJVOLNH³,¶PQRWJRLQJWROLVWHQ
WRWKHVHYRLFHV´RU³,¶PQRWJRLQJWROHWWKHVHYRLFHVJHWWRPH´RU³,¶PMXVWJRLQJWR
VWD\FRRODQGWKHVLWXDWLRQZLOOSDVV´
3XWWKHKDOOXFLQDWLRQV³LQWKHEDFNJURXQG´6RPHSHRSOHVD\WKH\DFNQRZOHGJHZKDW
WKH\DUHKHDULQJRUVHHLQJEXWWKH\GRQ¶WSD\DQ\IXUWKHUDWWHQWLRQWRLW
8VHUHOD[DWLRQWHFKQLTXHV6RPHSHRSOH¿QGWKDWWKHYRLFHVRUYLVXDOKDOOXFLQDWLRQVJHW
ZRUVHZKHQWKH\DUHXQGHUVWUHVV
127(,IWKHYRLFHVVWDUWWRWHOO\RXWRGRVRPHWKLQJWRKXUW\RXUVHOIRUVRPHRQH
HOVH\RXQHHGWRFRQWDFW\RXUPHQWDOKHDOWKSURIHVVLRQDORUHPHUJHQF\VHUYLFHV
7DONWRSHHUVDERXWGUXJDQGDOFRKROXVH
(GXFDWH\RXUVHOIDERXWWKHVFLHQWL¿FIDFWVDERXWGUXJVDQGDOFRKRO
,GHQWLI\WKHDGYDQWDJHVDQGGLVDGYDQWDJHVRIXVLQJGUXJVRUDOFRKRO:KDWDUHWKHSURV
DQGFRQVRIXVLQJGUXJVRUDOFRKRO"
'HYHORSDOWHUQDWLYHVWRXVLQJGUXJVRUDOFRKRO:KDWDUHRWKHUZD\VRIJHWWLQJVRPHRI
WKHSRVLWLYHHɱHFWVWKDW\RXORRNIRUZKHQXVLQJGUXJVRUDOFRKRO":KDWDUHVRPHRWKHU
ZD\VRIJHWWLQJ\RXUQHHGVPHW"
3UDFWLFHKRZWRUHVSRQGWRSHRSOHZKRRɱHU\RXGUXJVRUDOFRKRO6RPHH[DPSOHVRI
SRVVLEOHUHVSRQVHVLQFOXGH
Ħ³,WHOOSHRSOH,¶PRQP\ZD\VRPHSODFHHOVHDQGFDQ¶WVWRS´
Ħ³,KDYHWREHGLUHFWZLWK0DULDDQGVD\µ,GRQ¶WGULQNDQ\PRUHVRGRQ¶WDVNPHWRJR
WRWKHEDUZLWK\RX¶´
Ħ³,IRQHRIWKRVHSXVKHUVWULHVWRFRPHXSWRPHRQWKHVWUHHW,MXVWZDONE\TXLFNO\
DQGGRQ¶WPDNHH\HFRQWDFW´
8VHSRVLWLYHVHOIĥWDONWRNHHSLQPLQGWKHEHQH¿WVRIDYRLGLQJRUUHGXFLQJ\RXUXVHRI
GUXJVDQGDOFRKROIRUH[DPSOH
Ħ³,¶OOEHDEOHWRVDYHPRQH\´
Ħ³,¶OOEHOHVVGHSUHVVHGLQWKHORQJUXQ´
Ħ³,¶OOVWD\RXWRIWKHKRVSLWDO´
Ħ³,¶OOEHDEOHWRNHHSP\MRE´
Ħ ³, ZRQ¶W KDYH DV PDQ\ DUJXPHQWV ZLWK P\ IDPLO\ DQG RWKHUV ZKR DUH LPSRUWDQW
WRPH´
Discussion Point:
6KDUHWKHSUREOHP\RXLGHQWLÀHGDQGZKLFKFRSLQJ
VWUDWHJLHV\RXZRXOGEHLQWHUHVWHGLQWU\LQJRXW
Personal Workbook | 121
ACTION STEP:
Tr y a c o p i n g s t r a t e g y f o r a c o m m o n p r o b l e m
Write down one of the problem areas you want to try to improve by using one or
more coping strategies.
Area:_________________________________________________________________________
List all the coping strategies you may want to try:
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Choose one strategy and make a plan to try it during the coming week.
What strategy will you try? ____________________________________________________
When will you try this strategy? ________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
122 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about your progress
*RWRWKH4XDOLW\RI/LIH3URJUHVV&KHFNOLVWRQWKHODVWSDJHRIWKHZRUNERRN$W
this point in the WSM Program, you have an opportunity to:
$GGJRDODUHDVWKDWDUHQRZLPSRUWDQWWR\RXE\FKHFNLQJWKRVHJRDODUHDVLQFROXPQ
LQWKHJUD\VKDGHGVHFWLRQ
&KHFNRQ\RXUSURJUHVVLQDUHDVWKDWZHUHLPSRUWDQWWR\RXZKHQ\RX¿UVWVWDUWHGLQ
WKH:603URJUDPDVZHOODVWKHQHZDUHDVWKDW\RXKDYHDGGHGWRGD\
,QWKHDUHDVWKDWDUHLPSRUWDQWWR\RXFKHFNWKHER[HVLQWKHFROXPQODEHOHG7,0(WKDW
DSSO\WR\RX<RXUFKRLFHVDUHWKHIROORZLQJ
1RLPSURYHPHQWĪ1RWKLQJKDVFKDQJHGDWDOOQRSURJUHVVLQWKLVDUHDī
,PSURYHPHQWĪ<RXDUHPRYLQJLQWKHULJKWGLUHFWLRQDQGKDYHPDGHSURJUHVVLQZD\V
WKDWPDWWHUWR\RX<RXFOHDUO\VHHWKDW\RXKDYHFKDQJHGLQZD\VWKDWVKRZSURJUHVVī
,¶YHDFKLHYHGWKLVĪ$UHDOO\ELJLPSURYHPHQWDQG\RXDUHYHU\VDWLV¿HGZLWKZKDW\RX
KDYHDFKLHYHGī
Discussion Points:
,QZKDWDUHDVGLG\RXLPSURYH"
,QZKDWDUHDVGLG\RXDFKLHYH\RXUJRDO"
:KDWDUHDVKDYHQRWLPSURYHGDQGFRQWLQXH
WREHLPSRUWDQWWR\RX"
124 | Wellness Self-Management
ACTION STEP:
Choose an area that has not improved
and take action
Write down one area that has NOT improved and continues to be important to you.
Consider steps you may take to begin making progress in this area (for example,
talk to your counselor or others you trust, make this goal a part of your service
plan).
Goal area that has not improved:
What will be your first step? ___________________________________________________
When? _______________________________________________________________________
Where? ______________________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 125
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
7KLVOHVVRQLVDERXWXVLQJPHQWDOKHDOWK FDQKHOS\RXPDNHGHFLVLRQVWKDWZRUNIRU
VHUYLFHVDQGUHVRXUFHVWKDWPHHW\RXUQHHGV you.
DQGZDQWV7RXVHVHUYLFHVHɱHFWLYHO\PHDQV
JHWWLQJLQIRUPHGDERXWWKHSURVDQGFRQVRI 7\SHVRIVHUYLFHVRɲHUHGE\PHQWDO
WUHDWPHQWDQGRWKHUVHUYLFHV,WDOVRPHDQV health programs
XQGHUVWDQGLQJZKDWWKHSURYLGHUZLOOGRDQG 0HQWDOKHDOWKSURJUDPVĪRUDJHQFLHVWKDWDUH
ZKDWLVH[SHFWHGRI\RXWRJHWWKHPRVWRXWRI DɷOLDWHGZLWKWKHPīXVXDOO\SURYLGHDZLGH
WKHVHUYLFHV&KRRVLQJZKDWZRUNVEHVWIRU\RX UDQJHRIVHUYLFHV,IWKH\GRQRWSURYLGHWKH
LQYROYHVPDNLQJLQIRUPHGGHFLVLRQVZLWKWKH VHUYLFHV\RXDUHORRNLQJIRUWKH\PD\EHDEOHWR
KHOSRIRWKHUVZKRKDYHLQIRUPDWLRQDQGZKR JLYH\RXLQIRUPDWLRQRQZKHUHWR¿QGZKDW\RX
FDQSURYLGHDQHHGHGDQGZDQWHGVHUYLFH QHHGLQ\RXUFRPPXQLW\
SHUVRQDOYRFDWLRQDODQGRUKRXVLQJJRDOV+H \RXUIDPLO\E\RɱHULQJHGXFDWLRQDERXWPHQWDO
RUVKHPD\DOVRKHOSZLWKSUDFWLFDOWKLQJVOLNH KHDOWKSUREOHPVDQGSURYLGLQJDQRSSRUWXQLW\
DSSO\LQJIRUEHQH¿WVDQGKHOSLQJ\RXWRDFFHVV WRRSHQXSOLQHVRIFRPPXQLFDWLRQEHWZHHQ
WUDQVSRUWDWLRQ$FDVHPDQDJHULVDOVRDSHUVRQ \RXDQG\RXUIDPLO\PHPEHUV
ZKRFDQKHOSFRQQHFW\RXWRPHQWDOKHDOWK
VHUYLFHVDQGKHOS\RXWRXVHVXSSRUWVLQ\RXU 'D\WUHDWPHQWRUSDUWLDOKRVSLWDOL]DWLRQ
FRPPXQLW\ program: 7KLVLVDVHUYLFHWKDWSURYLGHV\RX
ZLWKVRPHGDLO\VWUXFWXUHDQGDSODFHWRVHH
Peer support and consumer-run SHRSOH\RXNQRZRUPHHWQHZSHRSOHZLWK
programs: 3HHUVXSSRUWDQGFRQVXPHUĥUXQ VLPLODUH[SHULHQFHV(GXFDWLRQDOJURXSVDQG
SURJUDPVDUHUHFRYHU\VHUYLFHVGHVLJQHGDQG OHLVXUHJURXSVPD\EHDSDUWRIWKHSURJUDP¶V
OHGE\SHRSOHZKRKDYHH[SHULHQFHZLWKPHQWDO VWUXFWXUH
KHDOWKSUREOHPVWKHPVHOYHVZKLFKKHOSVWKHP
XQGHUVWDQGZKDW\RXDUHJRLQJWKURXJK7KLV Mental health housing: 6RPHWLPHVPHQWDO
W\SHRIVHUYLFHJLYHV\RXWKHRSSRUWXQLW\WR KHDOWKDJHQFLHVRɱHUKRXVLQJRUUHVLGHQWLDO
EHZLWKSHRSOHZKRUHDOO\FRQQHFWZLWK\RX VHUYLFHV,QDGGLWLRQWRSURYLGLQJDSODFHWROLYH
WKURXJKFRPPRQH[SHULHQFHV,WDOVRJLYHV\RX VWDɱPD\SURYLGHKRXVLQJVXSSRUWDQGRUFDVH
WKHFKDQFHWRKHOSRWKHUSHRSOH+HOSLQJRWKHUV PDQDJHPHQWVHUYLFHVDVQHHGHG
DQG¿QGLQJDFRPPRQERQGFDQPDNH\RXIHHO
PXFKPRUHFRQ¿GHQWDQGKRSHIXODERXWWKH Support groups: 6XSSRUWJURXSVDUHVHUYLFHV
IXWXUH WKDWRFFXULQDJURXSVHWWLQJWKDWSURYLGHDQ
RSSRUWXQLW\WRFRQQHFWZLWKSHRSOHZKRVKDUH
Individual therapy: ,QLQGLYLGXDOWKHUDS\D FRPPRQH[SHULHQFHV7KLVRIWHQLQYROYHV
WUDLQHGPHQWDOKHDOWKSURIHVVLRQDOWDONVWR\RX VKDULQJ\RXUH[SHULHQFHVZLWKRWKHUVDQGWU\LQJ
DERXWLVVXHVLQ\RXUOLIH7KLVSHUVRQPD\KHOS LGHDVWKDWRWKHUJURXSPHPEHUVPD\VXJJHVW
\RXVRUWRXWUHODWLRQVKLSSUREOHPVHQFRXUDJH
\RXWRSXUVXH\RXUJRDOVDQGRUKHOS\RX Assertive community treatment (ACT):
GHYHORSZD\VWRLPSURYHWKHTXDOLW\RI\RXUOLIH $&7LVDWHDPRISHRSOHZKRZRUNZLWK\RX
RQDYDULHW\RILVVXHVWRKHOS\RXWRDYRLG
Group therapy: ,QJURXSWKHUDS\LQGLYLGXDOV UHODSVH)RUH[DPSOHWKH\PD\KHOSZLWK
WDONDERXWIHHOLQJVDQGGLɱHUHQWZD\VWRFRSH KRXVLQJPHGLFDWLRQHGXFDWLRQDQGZHOOQHVV
ZLWKVLWXDWLRQVWKDWFRPHXSLQWKHLUOLYHV7KLV PDQDJHPHQW$&7WHDPVDOVRZRUNZLWK\RXLQ
RFFXUVLQDJURXSVHWWLQJZLWKRWKHUFRQVXPHUV \RXUKRPHRUDWRWKHUFRPPXQLW\VHWWLQJV
DQGDWUDLQHGPHQWDOKHDOWKSURIHVVLRQDO
Clubhouses: &OXEKRXVHVDUHGHVLJQHG
Social skills training: 7KLVLVDVHUYLFHWKDWFDQ WRSURYLGHVWUXFWXUHDQGVXSSRUWLQWKH
EHGHOLYHUHGLQDQLQGLYLGXDORUJURXSVHWWLQJ FRPPXQLW\7KH\UHO\RQSHRSOHKHOSLQJHDFK
,WPD\KHOS\RXWRFRQQHFWRUVWD\FRQQHFWHG RWKHUDQGWKHYDOXHRIFRPPXQLW\0DQ\
WRSHRSOHLQ\RXUOLIHRULQWKHFRPPXQLW\)RU FOXEKRXVHSURJUDPVDVVLVWLQGLYLGXDOVWRUHWXUQ
H[DPSOHLI\RXKDYHDKDUGWLPHPDNLQJIULHQGV WRVFKRRO¿QGMREVDQGHQJDJHLQWUDGLWLRQDO
VRFLDOVNLOOVWUDLQLQJPD\WHDFK\RXKRZWRVWDUW PHQWDOKHDOWKVHUYLFHV7KH\DOVRSURYLGHD
FRQYHUVDWLRQVDQGNHHSWKHPJRLQJ SODFHIRUPHDQLQJIXOUHFUHDWLRQDODQGOHLVXUH
DFWLYLWLHV
Family education and other family
services: 7KLVLVDVHUYLFHWKDWIRFXVHVRQ (PHUJHQF\VHUYLFHV7KHVHDUHĥKRXU
LPSURYLQJWKHUHODWLRQVKLSEHWZHHQ\RXDQG VHUYLFHVWKDWDUHVHWXSWRKHOS\RXGHDOZLWK
Personal Workbook | 127
Discussion Points:
:KDWH[SHULHQFHKDYH\RXKDGZLWKWKHVH
PHQWDOKHDOWKVHUYLFHV"
:KDWZHUHWKHPRVWKHOSIXO"
:KLFKVHUYLFHVGR\RXZDQWWROHDUQPRUHDERXW"
128 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about services
8VHWKLVFKDUWWRUHFRUGZKLFKPHQWDOKHDOWKVHUYLFHV\RXZDQWWROHDUQPRUHDERXW
0HQWDO+HDOWK6HUYLFHV&KHFNOLVW
I would like to
Service Currently use learn more about
this service
0HGLFDWLRQVHUYLFHV
&DVHPDQDJHPHQW
3HHUVXSSRUWDQGFRQVXPHUĥUXQSURJUDPV
,QGLYLGXDOWKHUDS\
*URXSWKHUDS\
6RFLDOVNLOOVWUDLQLQJ
)DPLO\HGXFDWLRQDQGRWKHUIDPLO\VHUYLFHV
'D\WUHDWPHQWRUSDUWLDOKRVSLWDOL]DWLRQSURJUDP
0HQWDOKHDOWKKRXVLQJ
6XSSRUWJURXSV
$VVHUWLYHFRPPXQLW\WUHDWPHQWĪ$&7ī
&OXEKRXVHV
(PHUJHQF\VHUYLFHV
2FFXSDWLRQDOWKHUDS\
5HFUHDWLRQDOWKHUDS\
&UHDWLYHDUWVWKHUDSLHV
,QWHJUDWHGPHQWDOKHDOWKDQGVXEVWDQFHXVH
WUHDWPHQW
(PSOR\PHQWVHUYLFHV
2WKHU
Personal Workbook | 129
ACTION STEP:
Choose a mental health service
you want to learn more about
Choose one service area you would like to learn more about.
Service area: __________________________________________________________________
______________________________________________________________________________
How will you learn about this service? __________________________________________
Where and when will you do it? ________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
130 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
+RZGRPHGLFLQHVZRUNWRUHOLHYH\RXU WUHDWPHQWLVRQHRIWKHPRVWLPSRUWDQWWKLQJV
V\PSWRPV" \RXFDQGRWRNHHS\RXUV\PSWRPVIURP
UHWXUQLQJ
%UDLQFKHPLFDOVDɱHFWWKHZD\ZHWKLQN
IHHODQGDFW:KHQEUDLQFKHPLFDOVJHWRXW What could happen if you stopped
RIEDODQFH\RXUEUDLQUHFHLYHVRQO\ELWVDQG WDNLQJ\RXUPHGLFLQH"
SLHFHVRILQIRUPDWLRQħOLNHSLHFHVRIDSX]]OH
'HFLGLQJWRVWRSWDNLQJ\RXUPHGLFDWLRQLVD
7KLVPD\FDXVHV\PSWRPVRIDPHQWDOKHDOWK
YHU\VHULRXVVWHS)RUPDQ\SHRSOHZLWKPHQWDO
SUREOHP0HGLFLQHVZRUNE\EDODQFLQJWKH
KHDOWKSUREOHPVVWRSSLQJPHGLFDWLRQOHDGVWRD
FKHPLFDOVLQWKHEUDLQ
UHWXUQRIV\PSWRPVDQGUHODSVH
:KDWWRH[SHFWIURP\RXUPHGLFLQH
+RZORQJDSHUVRQZLOOQHHGWRWDNHPHGLFDWLRQ
<RXUPHGLFLQHLVGHVLJQHGWRKHOSUHGXFH WRPDQDJHV\PSWRPVGHSHQGVRQHDFKSHUVRQ
V\PSWRPVRIDPHQWDOKHDOWKSUREOHP)RU ,WLVLPSRUWDQWWRZRUNZLWK\RXUGRFWRUDQG
H[DPSOH\RXPD\EHERWKHUHGE\IHDUV RWKHUPHQWDOKHDOWKSURIHVVLRQDOVWRPDNH
GHSUHVVLRQDQGIULJKWHQLQJVLJKWVYRLFHV LQIRUPHGGHFLVLRQVDERXW\RXUPHGLFDWLRQ
VRXQGVWKRXJKWVRUEHOLHIV:LWKWKHULJKW
PHGLFLQHWKHVHV\PSWRPVPD\LPSURYHRUWKH\ Taking medication as prescribed
PD\GLVDSSHDUFRPSOHWHO\<RXUWKLQNLQJPD\ 7R¿JXUHRXWZKDWPHGLFDWLRQZRUNVEHVWIRU
EHFRPHFOHDUHUVR\RXFDQFRQFHQWUDWHEHWWHU \RXLWLVLPSRUWDQWWRWDNHLWDVSUHVFULEHG
<RXPD\¿QGLWHDVLHUWREHZLWKRWKHUSHRSOH +HUH¶VZK\
%XWDOORIWKLVZRQ¶WKDSSHQRYHUQLJKW7UHDWLQJ )RU\RXUPHGLFLQHWRZRUNWKHULJKWZD\
V\PSWRPVVXFKDVWKHVHWDNHWLPH<RXU WKHUHPXVWEHHQRXJKRILWLQ\RXUV\VWHP
V\PSWRPVZLOOSUREDEO\LPSURYHVORZO\ZLWK ,I\RXUGRVDJHLVWRRORZRULI\RXPLVV
WKHULJKWPHGLFDWLRQ,WPD\WDNHVHYHUDOZHHNV GRVHVWKHUHPD\QRWEHHQRXJKPHGLFLQH
RUPRQWKVWR¿JXUHRXWZKDWPHGLFDWLRQZRUNV WRNHHSWKHEUDLQFKHPLFDOVEDODQFHG
EHVWIRU\RX)LQGLQJWKHULJKWPHGLFDWLRQRU <RXUV\PSWRPVPD\QRWLPSURYH2ULI
FRPELQDWLRQZLOODOVRWDNHWLPH7R¿QGWKH WKH\KDYHLPSURYHGDQG\RXVWRS\RXU
ULJKWPHGLFDWLRQLWLVYHU\LPSRUWDQWWRZRUN PHGLFLQH\RXUV\PSWRPVFRXOGFRPHEDFN
FORVHO\ZLWK\RXUGRFWRU7KLVPHDQVOHWWLQJ DJDLQRUJHWZRUVH
\RXUGRFWRUNQRZDERXWKRZWKHPHGLFDWLRQ
DɱHFWV\RX ,I\RXUGRVDJHLVWRRKLJK\RXPD\JHW
PRUHVLGHHɱHFWVIURP\RXUPHGLFLQHĪ%XW
2QFH\RX¿QGWKHPHGLFDWLRQWKDWZRUNV VRPHXQZDQWHGHɱHFWVFDQKDSSHQHYHQDW
IRU\RXLWLVEHVWWRFRQWLQXHWDNLQJLW,WLV WKHULJKWGRVDJHī
LPSRUWDQWWRGLVFXVVDQ\FKDQJHV\RXZDQW 6RPHQRQSUHVFULSWLRQPHGLFLQHVFDQLQĥ
WRPDNHZLWK\RXUGRFWRU&RQWLQXLQJ\RXU WHUIHUHZLWKWKHSUHVFULSWLRQPHGLFLQHĪVī
Personal Workbook | 131
0HGLFDWLRQVDQG7KHLU([SHFWHG%HQHÀWV
.LQGRIPHGLFDWLRQ ([SHFWHGEHQHÀWV
$QWLGHSUHVVDQWV +HOSUHGXFHWKHV\PSWRPVRIGHSUHVVLRQLQFOXGLQJ
ORZPRRGSRRUDSSHWLWHVOHHSSUREOHPVORZHQHUJ\
DQGGLɷFXOW\FRQFHQWUDWLQJ7KH\FDQDOVREHKHOSIXO
LQWUHDWLQJDQ[LHW\
0RRGVWDELOL]HUV +HOSUHGXFHH[WUHPHVRIPRRGVLQFOXGLQJPDQLDDQG
GHSUHVVLRQ
$QWLĥSV\FKRWLFPHGLFDWLRQV +HOSUHGXFHV\PSWRPVVXFKDVKDOOXFLQDWLRQV
GHOXVLRQVDQGGLVRUJDQL]HGVSHHFKRUEHKDYLRU
$QWLĥDQ[LHW\PHGLFDWLRQV +HOSUHGXFHDQ[LHW\H[FHVVLYHZRUU\DQGUHODWHG
VOHHSLQJGLɷFXOWLHV
132 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about medications
6WHS,QWKHWDEOHOLVWVRPHSURVDQGFRQVRIWDNLQJPHGLFDWLRQ
6WHS$VRWKHUJURXSPHPEHUVVKDUHWKHLUSURVDQGFRQVZULWHGRZQWKHRQHVWKDWDOVRKDYH
PHDQLQJIRU\RX
3URVDQG&RQVRI7DNLQJ0HGLFDWLRQIRU0HQWDO+HDOWK3UREOHPV
Pros Cons
Discussion Points:
:KDWDUHWKHPRVWLPSRUWDQW3URVDQG&RQV
RIWDNLQJPHGLFDWLRQ"
'RHVWDNLQJPHGLFDWLRQÀWLQZHOOZLWK\RXU
FXOWXUDODQGUHOLJLRXVYDOXHV"
$UHWKHUHDQ\KHUEVWRQLFVRURWKHUUHPHGLHV\RXXVH
WRLPSURYHPHQWDOKHDOWKV\PSWRPV"
Personal Workbook | 133
ACTION STEP:
Write down the medications you take
The first step in making informed decisions about medication is to know exactly
what medications you are taking and why.
You may need to talk to your treatment team to complete this list. In the spaces
below, write the name of your medicine(s), the dose(s), when you are taking each
one, and why you are taking it:
Name of medicine: ___________________________________________
Ã>}i\ _____________________________________________________
When you take it: ____________________________________________
What’s the purpose __________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
134 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KHQSHRSOHXVHWKHWHUP³VLGHHɱHFWV´WKH\ 6RPHW\SHVRIVLGHHɱHFWVFDQEHORQJĥODVWLQJ
XVXDOO\PHDQWKHXQZDQWHGHɲHFWVRIPHGLFDWLRQV DQGPD\QRWJRDZD\
6LGHHɲHFWVRIPHGLFDWLRQ ,I\RXDUHKDYLQJVLGHHɱHFWVLWLVLPSRUWDQW
WRWDONWR\RXUGRFWRUDVVRRQDVSRVVLEOH<RXU
,WLVLPSRUWDQWWRXQGHUVWDQGWKHSRVVLEOH GRFWRUZLOOKHOS\RXGHFLGHKRZVHULRXVWKHVLGH
VLGHHɱHFWVRI\RXUPHGLFDWLRQ0HGLFDWLRQV HɱHFWVDUHDQGZKDWFDQEHGRQH,WLVXSWR\RX
IRUPHQWDOKHDOWKSUREOHPVOLNHGUXJVIRU WRGHFLGHZKDWVLGHHɱHFWV\RXFDQOLYHZLWK
WUHDWLQJRWKHULOOQHVVHVFDQFDXVHVLGHHɱHFWV DQGZKDWULVNV\RXDUHZLOOLQJWRDFFHSW
0HGLFDWLRQDɱHFWVSHRSOHLQGLɱHUHQWZD\V
6RPHSHRSOHPD\KDYHRQO\DIHZVLGHHɱHFWV :KHQ\RXKDYHVLGHHɱHFWV\RXUGRFWRUPD\
RUQRVLGHHɱHFWVDWDOO2WKHUVPD\KDYHPRUH DGYLVH\RXWRWU\RQHRIWKHIROORZLQJ
VLGHHɱHFWV
5HGXFHWKHGRVHRIWKHPHGLFDWLRQ
<RXUUHVSRQVHWRPHGLFDWLRQGHSHQGVRQ
$GGDQRWKHUPHGLFDWLRQIRUWKHVLGHHɱHFW
PDQ\WKLQJVLQFOXGLQJ\RXUDJHZHLJKWVH[
HWKQLFLW\DQGRWKHUPHGLFLQHV\RXDUHWDNLQJ 6ZLWFKWRDQRWKHUPHGLFDWLRQ
,QPRVWFDVHVWKHVLGHHɱHFWVLPSURYHRYHU /HDUQZD\VWRFRSHZLWK\RXUVLGHHɱHFWV
WLPHDV\RXUERG\DGMXVWVWRWKHPHGLFDWLRQ
Personal Workbook | 135
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about side effects
<RXPD\QRWJHWDQ\VLGHHɱHFWVIURP\RXUPHGLFLQH%XWLW¶VJRRGWRNQRZDERXWWKRVHWKDW
FDQKDSSHQ/LVWHGEHORZDUHVRPHSRVVLEOHVLGHHɱHFWV&KHFNWKHRQHVWKDWKDYHERWKHUHG
\RXGXULQJWKHSDVWPRQWK
3RVVLEOH6LGH(ɲHFWVRI0HGLFDWLRQV
Mouth General
'U\PRXWK ,QFUHDVHGDSSHWLWH
'URROLQJ :HLJKWJDLQ
0RYHPHQWVRIWKHWRQJXHDQGPRXWK 'L]]LQHVV
WKDW\RXFDQ¶WFRQWUROĪWKHPHGLFDO 'URZVLQHVV
WHUPIRUWKLVLVWDUGLYHG\VNLQHVLDī
)HHOLQJVORZHGGRZQĪWKHPHGLFDO
Skin WHUPIRUWKLVLVDNLQHVLDī
6NLQUDVK %OXUU\YLVLRQ
,QFUHDVHGVHQVLWLYLW\WRWKHVXQ &RQVWLSDWLRQ
ĪVXQEXUQī
'LɷFXOW\XULQDWLQJ
Muscle/nervous system /DFNRIHQHUJ\
7UHPRUVRUVKDNLQJ
&KDQJHVLQVH[XDOIXQFWLRQ
0XVFOHVWLɱQHVV
/HVVVH[XDOGHVLUHĪPHQDQGZRPHQī
0XVFOHVSDVPV
'LɷFXOW\KDYLQJRUJDVPĪPHQDQG
0RYHPHQWVRIWKHKDQGV¿QJHUV ZRPHQī
IHHWRUWRHVWKDW\RXFDQ¶WFRQWURO
ĪWKHPHGLFDOWHUPIRUWKLVLVWDUGLYH 'LɷFXOW\ZLWKHUHFWLRQVRUHMDFXODWLQJ
G\VNLQHVLDī ĪPHQī
%HLQJIRUFHGWRORRNXSZDUG /HDNLQJRIPLONIURPEUHDVWVĪZRPHQī
1HFNVSDVPV 0LVVHGPHQVWUXDOSHULRGVĪZRPHQī
'LɷFXOW\ZDONLQJ
5HVWOHVVQHVVĪWKHPHGLFDOWHUPIRUWKLV
LVDNDWKLVLDī
136 | Wellness Self-Management
ACTION STEP:
Report a side effect that bothers you
If you have any of the side effects in the list above, it is important to report them to
your mental health professional.
List any side effects that have bothered you.
Side effect(s): _________________________________________________________________
I will report this side effect(s) to: _______________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 137
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
0HGLFLQHVDɱHFWGLɱHUHQWSHRSOHLQGLɱHUHQW 7KHNLQGRIUHVSRQVH\RXKDYHWRDQ\PHGLFLQH
ZD\V6RPHSHRSOHPD\KDYHDIHZVLGHHɱHFWV GHSHQGVPRVWO\RQKRZ\RXUERG\UHDFWVWRLW
ĪXQZDQWHGHɱHFWVīIURPWDNLQJDPHGLFLQH 7KHDPRXQWRIPHGLFLQH\RX¶UHWDNLQJĪ\RXU
2WKHUVPD\QRWKDYHDQ\VLGHHɱHFWVDWDOOHYHQ GRVDJHīFDQDOVREHDIDFWRU
WKRXJKWKH\DUHWDNLQJWKHVDPHPHGLFLQHDW
WKHVDPHGRVDJH %HORZDUHVRPHVLGHHɱHFWVDQGSRVVLEOHFRSLQJ
VWUDWHJLHV
9HU\VHULRXVVLGHHɲHFWV SURYLGHUEHVXUHWRWHOOHDFKGRFWRUDERXWDOORI
WKHPHGLFLQHV\RXDUHWDNLQJ<RXFDQDOVRWDON
Neuroleptic malignant syndrome WR\RXUSKDUPDFLVWDERXWWKLV
/RRNRXWIRUWKHIROORZLQJV\PSWRPV
DVVRFLDWHGZLWKWKLVV\QGURPH 6RPHGUXJV\RXFDQEX\ZLWKRXWDSUHVFULSWLRQ
FDQDɱHFWWKHZD\\RXUPHGLFLQHZRUNV7KLV
0XVFOHVJHWYHU\VWLɱRYHURQHWRWKUHH
FDQKDSSHQHYHQZLWKPLOGGUXJVOLNHWKRVH
GD\VDQG\RXPD\IHHOYHU\FRQIXVHG
\RXEX\LQWKHVXSHUPDUNHWVXFKDVFROG
$KLJKIHYHUGHYHORSV PHGLFLQHDQGGLHWDLGV,W¶VLPSRUWDQWWRWDON
,I\RXVWDUWWRIHHOWKHVHV\PSWRPVJHWPHGLFDO WR\RXUGRFWRURUSKDUPDFLVWEHIRUHWDNLQJDQ\
KHOSimmediately. *RWRWKHHPHUJHQF\URRPLI RWKHUGUXJVZLWKWKHPHGLFLQHV\RXUGRFWRU
\RXFDQQRWUHDFK\RXUGRFWRU SUHVFULEHGIRU\RX
6HL]XUHV 0DQ\SHRSOHVHHNKHOSIRUSK\VLFDORUPHQWDO
6RPHPHGLFLQHVPDNHSHRSOHPRUHOLNHO\WR KHDOWKSUREOHPVWKDWDUHEDVHGRQFXOWXUDO
KDYHDVHL]XUH7KLVLVHVSHFLDOO\WUXHIRUSHRSOH WUDGLWLRQVDQGEHOLHIV7KHXVHRIKHUEDO
ZKRDOUHDG\KDYHVHL]XUHSUREOHPVDQGWKRVH PHGLFLQHVLVFRPPRQLQPDQ\FXOWXUHVWRWUHDW
ZKRDUHWDNLQJFHUWDLQRWKHUPHGLFDWLRQV,I DZLGHYDULHW\RIKHDOWKFRQGLWLRQV3HRSOH
\RXKDYHDVHL]XUHJHWPHGLFDOKHOSimmediately. PD\REWDLQWKHVHKHUEDOPHGLFLQHVWKURXJK
DSUDFWLWLRQHURUGLUHFWO\IURPDVWRUH,I\RX
Uncontrollable muscle spasms (the medical DUHWDNLQJDQ\RIWKHVHKHUEDOPHGLFDWLRQVLW¶V
term for this is dystonia) LPSRUWDQWWRWHOO\RXUGRFWRUDQGSKDUPDFLVWWR
$OVRUHIHUUHGWRDVD³G\VWRQLFUHDFWLRQ´WKLV PDNHVXUHWKHUHDUHQRKDUPIXOHɱHFWV
VLGHHɱHFWIHHOVOLNHDFKDUOH\KRUVHRUZULWHU¶V
FUDPS,WPD\VWDUWZLWKDQHFNVSDVPWKDW Medication interactions with alcohol
OHDGVWRDVWLɱQHFNDQGVWLɱWRQJXH7KHH\H and street drugs
PXVFOHVPD\DOVREHLQYROYHGħWKHH\HVPD\ $OFRKRODQGVWUHHWGUXJVPD\EHKDUPIXOZKHQ
UROOXSDQGEDFN7KLVUHDFWLRQFDQEHUHOLHYHG FRPELQHGZLWK\RXUPHGLFLQH7KH\QRWRQO\
ZLWKLQPLQXWHVZLWKDQRWKHUPHGLFLQH,IWKLV EORFNWKHZD\\RXUPHGLFLQHZRUNVEXWFDQ
VLGHHɱHFWKDSSHQVWR\RXFDOO\RXUGRFWRU FDXVHEDGVLGHHɱHFWVVXFKDV
immediatelyRUJRWRWKHHPHUJHQF\URRP<RXU
GRFWRUPD\ZDQWWRSUHVFULEHDQRWKHUPHGLFLQH ([WUHPHGURZVLQHVVOHWKDUJ\
WRSUHYHQWWKLVUHDFWLRQIURPKDSSHQLQJDJDLQ 6KDNLQHVVVSDVPVDQGPXVFOHPRYHPHQWV
\RXFDQ¶WFRQWURO
A word about medication interactions
9HU\ORZEORRGSUHVVXUHOHDGLQJWRGL]]Lĥ
2QHRIWKHPRVWGDQJHURXVWKLQJVWKDWFDQ QHVVDQGIDLQWLQJ
KDSSHQZLWKPHGLFLQHVLVZKHQ\RXWDNHWZR 5HWXUQRI\RXUPHQWDOKHDOWKĦUHODWHGV\PSĥ
RUPRUHGUXJVDWWKHVDPHWLPHWKDWSURGXFHD WRPVĪEHFDXVHDOFRKRODQGVWUHHWGUXJVFDQ
EDGUHDFWLRQ%HIRUH\RXVWDUWDQHZPHGLFDWLRQ VWRS\RXUPHGLFLQHIURPZRUNLQJī
LWLVLPSRUWDQWWRFKHFNZLWK\RXUGRFWRURU
SKDUPDFLVWWRPDNHVXUHWKHUHLVQRLQWHUDFWLRQ ,I\RXXVHDOFRKRORUVWUHHWGUXJVLWLVLPSRUWDQW
ZLWK\RXURWKHUPHGLFDWLRQV3UREOHPVFDQ WRGLVFXVVWKLVZLWK\RXUPHQWDOKHDOWK
RFFXUZKHQSHRSOHVWDUWWDNLQJPHGLFLQHV SURIHVVLRQDOV8QGHUVWDQGLQJKRZ\RXUXVHRI
WKHLUGRFWRUVdidn’t SUHVFULEH,I\RXDUHJHWWLQJ DOFRKRORUGUXJVDɱHFWV\RXUKHDOWKLVLPSRUWDQW
SUHVFULSWLRQPHGLFLQHVIURPPRUHWKDQ LQRUGHUWRPDNHGHFLVLRQVWKDWVXSSRUW\RXU
RQHGRFWRURUIURPDQDOWHUQDWLYHPHGLFLQH UHFRYHU\
Personal Workbook | 139
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about side effects and
strategies to cope with them
5HYLHZWKH,PSRUWDQW,QIRUPDWLRQVHFWLRQRIWKLVOHVVRQ
,WPD\EHKHOSIXOWR
/LVWWKHVLGHHɱHFWVWKDWKDYHERWKHUHG\RXUHFHQWO\
&KRRVHRQHFRSLQJVWUDWHJ\WKDW\RXZRXOGOLNHWRWU\IRUHDFKVLGHHɱHFW
ACTION STEP:
Choose a coping strategy for a side effect
Choose one coping strategy to try in the next week and write it down.
Coping strategy: ______________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
140 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Identifying possible stumbling blocks
to taking medication regularly
,I\RX¶UHWKHW\SHRISHUVRQZKRGRHVQ¶WOLNHWRWDNHPHGLFLQH\RX¶UHQRWDORQH0DQ\SHRSOH
ZKRWDNHPHGLFLQHVIRURWKHUKHDOWKSUREOHPVĪVXFKDVKLJKEORRGSUHVVXUHRUGLDEHWHVīIHHO
WKLVZD\WRR
7KHUHDUHPDQ\UHDVRQVZK\SHRSOHGRQ¶WĪRUFDQ¶WīDOZD\VWDNHWKHLUPHGLFLQHWKHULJKWZD\
%HORZDUHVRPHRIWKHUHDVRQVSHRSOHKDYHPHQWLRQHG&KHFNDQ\WKDWPD\DSSO\WR\RX
´,GRQ·WZDQWDQ\RQHWRNQRZ,·PWDNLQJPHGLFLQHĨ,IHHOHPEDUUDVVHGµ
“I forget to take it sometimes.”
´,JHWFRQIXVHGDERXWZKLFKPHGLFLQHWRWDNHDWZKDWWLPHµ
´0\PHGLFLQHFDXVHVVLGHHɲHFWVWKDWUHDOO\ERWKHUPHµ
´,IHHOOLNHD]RPELHZKHQ,·PRQPHGLFLQH3HRSOHVD\,ORRNOLNH,·PRXWRILWµ
´0\IDPLO\īRUIULHQGVĬWROGPHWRVWRSWDNLQJWKHPHGLFLQHµ
´7KHPHGLFLQHLVWRRH[SHQVLYHµ
´,FDQ·WJHWWRWKHSKDUPDF\WRJHWP\SUHVFULSWLRQUHÀOOHGµ
´,GRQ·WNQRZKRZWRJHWP\PHGLFLQHµ
´6RPHWLPHV,OLNHWRJRGULQNLQJZLWKP\IULHQGVDQG,NQRZ,VKRXOGQ·WPL[PHGLFLQHZLWK
alcohol.”
“There’s an alternative treatment I’d like to try instead.”
´,GRQ·WNQRZZK\,KDYHWRWDNHPHGLFLQHµ
:ULWHGRZQWKHELJJHVWVWXPEOLQJEORFNIRU\RX
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
7KHIROORZLQJLVDOLVWRIVWUDWHJLHVWKDW\RXPLJKW¿QGKHOSIXOLQRYHUFRPLQJ\RXUELJJHVW
VWXPEOLQJEORFN&KHFNDOORIWKHVWUDWHJLHV\RXEHOLHYHZLOOZRUNIRU\RX
6WUDWHJLHVWR2YHUFRPH<RXU3HUVRQDO6WXPEOLQJ%ORFNV
%XLOGWDNLQJPHGLFDWLRQLQWR\RXUGDLO\URXWLQH
8VHUHPLQGHUVWRKHOS\RXUVHOIUHPHPEHUWRWDNHPHGLFDWLRQ
.HHSWKHEHQH¿WVLQPLQG
7DONWRSHRSOH\RXWUXVWLQFOXGLQJIDPLO\IULHQGVDQGSHHUV
Personal Workbook | 143
7DONWR\RXUGRFWRURURWKHUPHQWDOKHDOWKSURIHVVLRQDOV
6LPSOLI\\RXUPHGLFDWLRQVFKHGXOH
7DNHPHGLFDWLRQDWWKHVDPHWLPHHYHU\GD\
([SODLQWKHLPSRUWDQFHRIPHGLFDWLRQWRIDPLO\PHPEHUV
)LJXUHRXWKRZWRJHW\RXUPHGLFDWLRQ
)LJXUHRXWKRZWRSD\IRU\RXUPHGLFDWLRQ
0DNHGHFLVLRQVDERXWGULQNLQJDQGWDNLQJ\RXUPHGLFDWLRQ
0DQDJHVLGHHɱHFWVWKDWDUHHPEDUUDVVLQJ
0DNHGHFLVLRQVDERXWDOWHUQDWLYHWUHDWPHQWV
ACTION STEP:
Tr y a s t r a t e g y f o r r e m e m b e r i n g
to take medication
Write down one strategy you would like to try in the coming week.
Strategy ______________________________________________________________________
What will be your first step? ___________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
144 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
7RJHWWKHPRVWRXWRIPHQWDOKHDOWKVHUYLFHVLW ([SUHVVDSSUHFLDWLRQ
LVLPSRUWDQWWRZRUNZHOOZLWK\RXUGRFWRU,Q 7DNHQRWHVLILWZRXOGEHKHOSIXO
WKLVOHVVRQ\RXZLOOKDYHDQRSSRUWXQLW\WROHDUQ
DERXWDQGSUDFWLFHZD\VWRZRUNZHOOZLWK\RXU Why is it helpful to keep these tips in
GRFWRU PLQG"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about the meeting with your doctor
:RUNLQJHɱHFWLYHO\ZLWK\RXUGRFWRUPHDQVJHWWLQJDQVZHUVWRTXHVWLRQVDERXW\RXU
WUHDWPHQW+HUHDUHVRPHSRVVLEOHTXHVWLRQVIRU\RXWRFRQVLGHULQ\RXUPHHWLQJZLWK\RXU
GRFWRU&KHFNWKHER[HVWKDWDSSO\WR\RX
I have the answer I want an answer
Question
to this question to this question
+RZZLOOWKLVPHGLFDWLRQEHQH¿WPH"
+RZORQJGRHVLWWDNHWKHPHGLFDWLRQWRZRUN"
+RZORQJEHIRUH,IHHOVRPHRIWKHEHQH¿WV"
:KDWVLGHHɱHFWVPLJKW,JHWIURPWKH
PHGLFLQH"$UHWKHUHDQ\VLGHHɱHFWVIURPORQJĥ
WHUPXVH"
:KDWFDQEHGRQHLI,JHWVLGHHɱHFWV"
:LOO,QHHGEORRGWHVWVWRPDNHVXUHWKDW,
KDYHWKHULJKWOHYHORIWKHPHGLFDWLRQLQP\
EORRGVWUHDP"
:KDWLIWKHPHGLFDWLRQGRHVQ¶WZRUNIRUPH"
+RZZLOOKHUEDOPHGLFLQHVLQWHUDFWZLWKWKH
PHGLFDWLRQ\RXSUHVFULEH"
:K\KDYH\RXFKRVHQWKLVSDUWLFXODU
PHGLFDWLRQ"
+RZORQJZLOO,KDYHWRWDNHLW"
,VWKHORZHVWHɱHFWLYHGRVHEHLQJSUHVFULEHG"
&DQ,WDNHDORZGRVHDQGLQFUHDVHLWZKHQ
QHFHVVDU\"
:K\DP,RQGLɱHUHQWW\SHVRIPHGLFDWLRQ"
+RZRIWHQZLOOP\PHGLFDWLRQEHUHYLHZHG"
:KDWZLOOKDSSHQLI,VWRSWKHPHGLFDWLRQ"
'R\RXKDYHDQ\ZULWWHQLQIRUPDWLRQDERXW
WKLVPHGLFDWLRQ"
'RHVWKLVPHGLFDWLRQDɱHFWPHGLɱHUHQWO\DV
DQ$IULFDQ$PHULFDQ$VLDQ$PHULFDQHWF
146 | Wellness Self-Management
Discussion Point:
,WLVRIWHQKHOSIXOWRSUDFWLFHDVNLQJ\RXUGRFWRUTXHVWLRQV
<RXPD\ZDQWWRXVHVRPHRIWKLVOHVVRQWRUROHSOD\
ZLWKRWKHUJURXSPHPEHUV
<RXUJURXSOHDGHUZLOORUJDQL]HWKLVRSSRUWXQLW\IRU\RX
ACTION STEP:
Write down your top 3 questions and
develop a plan to speak to your doctor
Question 1. ___________________________________________________________________
Question 2. ___________________________________________________________________
Question 3. ___________________________________________________________________
When will you speak to your doctor? ___________________________________________
Where will you speak to your doctor?___________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 147
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
+DYLQJSK\VLFDOKHDOWKSUREOHPV
7DNLQJWKHZURQJPHGLFDWLRQ Discussion Point:
6RPHSHRSOHPD\H[SHULHQFHDUHODSVH
HYHQLIWKH\GRDOOWKHULJKWWKLQJV :KDWKDVFDXVHGDUHODSVH
LQ\RXUOLIH"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about how you prevented a relapse
,WLVLPSRUWDQWWRUHFRJQL]H\RXUVWUHQJWKVWRSUHYHQWDUHODSVH$JRRGVWDUWLQJSRLQWIRU
FUHDWLQJ\RXU:603ODQLVWRXQGHUVWDQGZKDWKDVZRUNHGIRU\RXLQWKHSDVW
7KLQNDERXWDWLPHZKHQ\RXZHUHDEOHWRSUHYHQWDUHODSVH:ULWHGRZQRQHRUPRUHWKLQJV
\RXGLGWKDWKHOSHG
:KDW\RXGLGWRSUHYHQWDUHODSVH
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Discussion Point:
3OHDVHVKDUHZKDW\RXGLGZLWK
RWKHUJURXSPHPEHUV
,QWKHVHFWLRQEHORZZULWHGRZQDQ\RIWKHLGHDVWKDWRWKHUJURXSPHPEHUVIRXQGKHOSIXOLQ
SUHYHQWLQJDUHODSVH
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Personal Workbook | 149
,WPD\EHKHOSIXOWRFRQWLQXHOHDUQLQJDERXWWKLQJV\RXFDQGRWRSUHYHQWDUHODSVH7KHUHDUH
DQXPEHURIZD\VWROHDUQPRUHDERXWKRZWRSUHYHQWDUHODSVH&RQVLGHURQHRUPRUHRIWKH
IROORZLQJZD\V
7DONWRSHHUVZKRKDYHH[SHULHQFHGUHODSVHV
7DONWRIULHQGVDQGIDPLO\ZKRNQRZ\RXZHOO
7DONWRDPHQWDOKHDOWKSURIHVVLRQDOZKRNQRZV\RXZHOO
*HWLQIRUPDWLRQIURPWKHLQWHUQHW
5HDGPDWHULDORQUHODSVHSUHYHQWLRQ
ACTION STEP:
Learn more about a way to prevent relapse
Choose one way to learn more about how to prevent a relapse and write it down.
A way to prevent a relapse: ____________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
150 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWDUHWULJJHUV" Ħ 0RYLQJWRDQHZSODFH
7ULJJHUVDUHWKRVHOLIHHYHQWVWKDWPD\OHDGWR Ħ *HWWLQJDMRE
DQLQFUHDVHRIV\PSWRPVRUDUHODSVH Ħ 6WDUWLQJDURPDQWLFUHODWLRQVKLS
Ħ *UDGXDWLQJIURPVFKRRO
7ULJJHUVFDQEHQHJDWLYHOLIHHYHQWVWKDWDUH
YHU\VWUHVVIXOVXFKDV Ħ $WWHQGLQJDIDPLO\JDWKHULQJ
Ħ %HLQJHYLFWHG Ħ *UDGXDWLRQIURPDWUHDWPHQWSURJUDP
Ħ 5XQQLQJRXWRIPRQH\ Ħ *HWWLQJPDUULHG
Ħ *RLQJWRMDLO Ħ 5HJDLQLQJFXVWRG\RI\RXUFKLOGUHQ
Ħ %HLQJUHMHFWHG 7ULJJHUVFDQDOVREHDEXLOGĥXSRIGD\ĥWRĥ
Ħ /RVLQJDSHUVRQFORVHWR\RX GD\VWUHVVRUVVXFKDV
Ħ *HWWLQJSK\VLFDOO\LOO Ħ 'LɷFXOW\ZLWKWUDQVSRUWDWLRQ
Ħ %HLQJWKHYLFWLPRIDFULPH Ħ /LYLQJLQDQXQVDIHQHLJKERUKRRG
Ħ *HWWLQJLQWRD¿JKWRUVHULRXVDUJXPHQW Ħ *RLQJWRDSURJUDP\RXGRQ¶WOLNH
Ħ /RVLQJDSHW Ħ 1RLVHDWKRPH
Ħ %HLQJERUHG
7ULJJHUVFDQDOVREHSRVLWLYHOLIHHYHQWV
WKDWDUHVWUHVVIXO Ħ %HLQJDORQH
Ħ +DYLQJDEDE\ Ħ &DULQJIRU\RXUFKLOGUHQRURWKHUV
Discussion Point:
7KLQNRIWKHODVWWLPH\RXUV\PSWRPVJRWZRUVH
:HUHWKHUHDQ\WULJJHUVDVVRFLDWHGZLWKWKDWFKDQJH"
Personal Workbook | 151
P E R S O N A L I Z E D W O R K S H E E T:
Identifying your triggers
(DFKSHUVRQLVGLɱHUHQW:KDWLVDWULJJHUIRU\RXPD\QRWEHDWULJJHUIRURWKHUV,WLVYHU\
LPSRUWDQWWRNQRZZKDWPD\WULJJHUDUHODSVH
7KLVZRUNVKHHWZLOOKHOS\RXLGHQWLI\WKHWULJJHUV\RXZLOOLQFOXGHLQ\RXU:HOOQHVV6HOIĥ
0DQDJHPHQW3ODQ3OHDVHOLVWWKHPRVWLPSRUWDQWWULJJHUVIRU\RXĪ<RXPD\ZDQWWRUHIHUWR
WKH,PSRUWDQW,QIRUPDWLRQVHFWLRQLQWKLVOHVVRQRUWKH3HUVRQDOL]HG:RUNVKHHWLQWKHOHVVRQ
FDOOHG³:KDW,V6WUHVV":K\,V,W,PSRUWDQWWR<RX"´RQSDJHVĦī
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,WPD\EHKHOSIXOWRFRQWLQXHOHDUQLQJDERXWWKLQJV\RXFDQGRWRLGHQWLI\LPSRUWDQWWULJJHUV
&RQVLGHURQHRUPRUHRIWKHIROORZLQJZD\V
7DONWRSHHUVZKRNQRZ\RXZHOO
7DONWRIULHQGVDQGIDPLO\ZKRNQRZ\RXZHOO
7DONWRDPHQWDOKHDOWKSURIHVVLRQDOZKRNQRZV\RXZHOO
*HWLQIRUPDWLRQIURPWKHLQWHUQHW
5HDGPDWHULDORQWULJJHUVIRUPHQWDOKHDOWKSUREOHPV
ACTION STEP:
Choose a way to learn more about your triggers
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
152 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWDUHHDUO\ZDUQLQJVLJQV" H[DPSOH\RXPLJKWQRWUHDOL]HWKDW\RXDUH
IHHOLQJXQXVXDOO\LUULWDEOH,QVWHDGLWPD\VHHP
(YHQZKHQSHRSOHGRWKHLUEHVWWRDYRLGLW
WKDWRWKHUSHRSOHDUHEHLQJHVSHFLDOO\DQQR\LQJ
WKHLUV\PSWRPVPD\VWDUWWRFRPHEDFN7KLV
LVFDOOHGDUHODSVH6RPHUHODSVHVPD\RFFXU )ULHQGVIDPLO\PHPEHUVFRĥZRUNHUVPHQWDO
RYHUVKRUWSHULRGVRIWLPHVXFKDVDIHZGD\V KHDOWKSURIHVVLRQDOVDQGRWKHUVXSSRUWLYH
ZLWKYHU\OLWWOHRUQRZDUQLQJ+RZHYHUPRVW SHRSOHRIWHQQRWLFHZKHQVRPHRQHVHHPV
UHODSVHVGHYHORSJUDGXDOO\RYHUORQJHUSHULRGV GLɱHUHQW7KH\FDQRIWHQEHKHOSIXOLQ
RIWLPH UHFRJQL]LQJHDUO\ZDUQLQJVLJQV
7KHUHDUHRIWHQFKDQJHVLQWKHZD\DSHUVRQ ,I\RXDVNWKHP\RXUIDPLO\PHPEHUVIULHQGV
WKLQNVIHHOVDQGDFWVZKHQDUHODSVHLVVWDUWLQJ DQGPHQWDOKHDOWKSURIHVVLRQDOVFDQEH\RXU
)RUVRPHSHRSOHWKHFKDQJHVPD\EHVRVPDOO ³H[WUDH\HVDQGHDUV´IRUQRWLFLQJHDUO\ZDUQLQJ
DW¿UVWWKDWWKH\PD\QRWVHHPZRUWKQRWLFLQJ VLJQV<RXFDQWHOOWKHPVRPHSRVVLEOHHDUO\
)RURWKHUVWKHFKDQJHVDUHPRUHREYLRXV ZDUQLQJVLJQVWRORRNIRU<RXFDQOHWWKHP
DQGXSVHWWLQJ:KHQSHRSOHORRNEDFNDIWHU NQRZWKDW\RXZRXOGOLNHWKHPWRWHOO\RX
DUHODSVHWKH\RIWHQUHDOL]HWKDWWKHVHHDUO\ ZKHQWKH\QRWLFHWKHVHVLJQV<RXFDQDOVR
FKDQJHVHYHQWKHVPDOORQHVZHUHVLJQVWKDW LQFOXGHWKHPLQ\RXU:603ODQWRKHOS\RX
WKH\ZHUHVWDUWLQJWRKDYHDUHODSVH7KHVH WDNHDFWLRQWRNHHSHDUO\ZDUQLQJVLJQVIURP
FKDQJHVDUHFDOOHG³HDUO\ZDUQLQJVLJQV´ EHFRPLQJUHODSVHV
Discussion Points:
+DYH\RXH[SHULHQFHGDQ\UHODSVHVRI\RXUV\PSWRPV"
,I\RXGLGGLG\RXQRWLFHDQ\HDUO\ZDUQLQJVLJQVRI\RXUUHODSVHV"
$UHWKHUHRWKHUSHRSOHOLNHO\WREHDZDUHRI\RXUHDUO\ZDUQLQJVLJQV"
Personal Workbook | 153
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about early warning signs
7KLVFKHFNOLVWFRQWDLQVDOLVWRIFRPPRQHDUO\ZDUQLQJVLJQV&KHFNWKHVLJQVWKDW\RXKDYH
H[SHULHQFHG
(DUO\:DUQLQJ6LJQV&KHFNOLVW
I have experienced this
Early warning signs
early warning sign
0\PRRGVKLIWHGEDFNDQGIRUWK
0\HQHUJ\OHYHOZDVKLJK
0\HQHUJ\OHYHOZDVORZ
,ORVWLQWHUHVWLQGRLQJWKLQJV
,ORVWLQWHUHVWLQWKHZD\,ORRNHGRUGUHVVHG
,IHOWGLVFRXUDJHGDERXWWKHIXWXUH
,KDGWURXEOHFRQFHQWUDWLQJRUWKLQNLQJVWUDLJKW
0\WKRXJKWVZHUHVRIDVW,FRXOGQ¶WNHHSXSZLWKWKHP
,ZDVDIUDLG,ZDVJRLQJFUD]\
,ZDVSX]]OHGRUFRQIXVHGDERXWZKDWZDVJRLQJRQDURXQGPH
,IHOWGLVWDQWIURPP\IDPLO\DQGIULHQGV
,KDGWKHIHHOLQJWKDW,GLGQ¶W¿WLQ
,IHOWDIUDLGWKDWVRPHWKLQJEDGZDVDERXWWRKDSSHQ
,IHOWWKDWRWKHUSHRSOHKDGGLɷFXOW\XQGHUVWDQGLQJZKDW
,ZDVVD\LQJ
,IHOWORQHO\
,ZDVERWKHUHGE\WKRXJKWV,FRXOGQ¶WJHWULGRI
,IHOWRYHUZKHOPHGE\GHPDQGVRUIHOWWKDWWRRPXFKZDVEHLQJ
DVNHGRIPH
,IHOWERUHG
,KDGWURXEOHVOHHSLQJ
,IHOWEDGIRUQRUHDVRQ
,ZDVZRUULHGWKDW,KDGSK\VLFDOSUREOHPV
,IHOWWHQVHDQGQHUYRXV
,JRWDQJU\DWOLWWOHWKLQJV
154 | Wellness Self-Management
2QHZD\WRPDNHVXUH\RXKDYHLGHQWL¿HGDOORI\RXUHDUO\ZDUQLQJVLJQVLVWRWDONWRSHRSOH
\RXWUXVWDQGZKRNQRZ\RXZHOO
:ULWHGRZQWKHQDPHVRISHRSOHZKRFRXOGKHOS\RXUHFRJQL]HHDUO\ZDUQLQJVLJQV
)ULHQGV
)DPLO\PHPEHUV
6XSSRUWJURXSPHPEHUV
0HQWDOKHDOWKSURIHVVLRQDOV
&RĥZRUNHUV
6SRXVHRUVLJQL¿FDQWRWKHU
2WKHUV
Personal Workbook | 155
ACTION STEP:
Ask another person about your
early warning signs
Ask a person on your list help you better understand your early warning signs.
Who will you ask? _____________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
156 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
<RXU:HOOQHVV6HOIĥ0DQDJHPHQW3ODQKDVWZR :K\LVKDYLQJDSODQLPSRUWDQW"
SDUWVĪī5HODSVH3UHYHQWLRQDQGĪī0DQDJLQJ
3UHYHQWLQJUHODSVHLVRQHZD\WRVWD\RQ
D5HODSVH7RGD\¶VOHVVRQIRFXVHVRQUHODSVH
WUDFNZLWK\RXUJRDOV
SUHYHQWLRQ
+DYLQJD:603ODQKHOSV\RXDQG\RXU
PHQWDOKHDOWKVHUYLFHSURYLGHUVWDNHDFĥ
5HODSVHSUHYHQWLRQFUHDWLQJ\RXU WLRQHDUO\EHIRUHWKHVLWXDWLRQJHWVZRUVH
Wellness Self-Management Plan )DPLO\PHPEHUVIULHQGVSUDFWLWLRQHUV
5HODSVHSUHYHQWLRQLV¿JXULQJRXWKRZWRVWD\ HWFPD\KHOS\RXWRLGHQWLI\HDUO\ZDUQLQJ
ZHOODQGSUHYHQWV\PSWRPVIURPJHWWLQJZRUVH VLJQV
3UHYHQWLQJUHODSVHLQYROYHVSXWWLQJWRJHWKHU $:603ODQPDNHVLWPRUHOLNHO\WKDW
DZULWWHQSODQZLWKVSHFL¿F$FWLRQ6WHSVWR \RXUFKRLFHVZLOOEHUHVSHFWHGLIV\PSĥ
WDNHEHIRUH\RXH[SHULHQFHDQLQFUHDVHRI WRPVJHWZRUVHRU\RXH[SHULHQFHDPHQWDO
V\PSWRPVRUDFULVLV7KLVZULWWHQSODQLVWKH KHDOWKFULVLV
UHODSVHSUHYHQWLRQSDUWRI\RXU:HOOQHVV6HOIĥ $:603ODQKHOSVWRRUJDQL]HPDQ\RI
0DQDJHPHQWĪ:60ī3ODQ WKHVWHSV\RXOHDUQHGLQWKH:603URĥ
JUDPWRKHOS\RXUUHFRYHU\
<RXU:605HODSVH3UHYHQWLRQ3ODQLQFOXGHV
WKHIROORZLQJSDUWV 'HYHORSLQJDQGLPSOHPHQWLQJD:60
3ODQEXLOGVFRQ¿GHQFHDQGKRSH
'D\ĥWRĥGD\DFWLYLWLHVDQGSHRSOHWKDWKHOS +DYLQJD:603ODQWKDWLQFOXGHVWKHUROH
\RXVWD\ZHOO RIRWKHUKHOSHUVPDNHVLWPRUHOLNHO\HYĥ
.QRZLQJDQGFRSLQJZLWK HU\RQHZLOOEHZRUNLQJWRJHWKHU
Ħ 0HQWDOKHDOWKV\PSWRPV
Ħ 3K\VLFDOKHDOWKSUREOHPV
Ħ (DUO\ZDUQLQJVLJQV
Ħ 7ULJJHUV
Personal Workbook | 157
P E R S O N A L I Z E D W O R K S H E E T:
Creating your WSM Relapse Prevention Plan
0\:HOOQHVV6HOIĦ0DQDJHPHQW3ODQ5HODSVH3UHYHQWLRQ
:KDWGR\RXKDYHRUGRLQ\RXUOLIHWKDWKHOSV\RXVWD\ZHOOĪSHRSOHSODFHVWKLQJVī"
:KDWDUHWKLQJV\RXGRQ¶WGRQRZEXWFRXOGGRUHJXODUO\ĪXVXDOO\GD\ĥWRĥGD\īWRNHHS
\RXUVHOIIHHOLQJZHOO"Ī([DPSOHVH[HUFLVHJHWDJRRGQLJKW¶VVOHHSHDWQXWULWLRXVIRRGOLVWHQ
WRPXVLFNHHSWRDVFKHGXOHRIDFWLYLWLHVWDNHPHGLFLQHYLVLWIULHQGVRUIDPLO\DWWHQGVRFLDO
DFWLYLWLHVVWD\DZD\IURPGUXJVDQGDOFRKROHWFī
:KDWDUHWKHPRVWLPSRUWDQWV\PSWRPV\RXVKRXOGEHZDWFKLQJRXWIRU"Ī7KHVHDUH
WKHV\PSWRPVWKDWFDXVH\RXWKHPRVWXSVHWDQGPDNHLWGLɷFXOWWRPDQDJHGD\ĥWRĥGD\
DFWLYLWLHVDQGZRUNWRZDUG\RXUSHUVRQDOJRDOVī5HIHUWRWKHOLVWRIV\PSWRPVDQGSUREOHPV
RQSDJHVĦDQGĦ
:KDWVWHSVFRXOG\RXWDNHWRFRSHZLWKWKHV\PSWRPV"
:KDWSK\VLFDOKHDOWKSUREOHPVFRXOGPDNH\RXUPHQWDOKHDOWKSUREOHPVZRUVH"
:KDWVWHSVFRXOG\RXWDNHWRFRSHZLWK\RXUSK\VLFDOKHDOWKSUREOHPV"
:KDWWULJJHUVPD\OHDGWRDUHODSVH"
:KDWVWHSVFRXOG\RXWDNHWRFRSHZLWKWKHVHWULJJHUV"
:KDWHDUO\ZDUQLQJVLJQVDUHLPSRUWDQWWRORRNRXWIRU"
:KDWVWHSVFRXOG\RXWDNHWRFRSHZLWKHDUO\ZDUQLQJVLJQV"
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
158 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
<RXU:HOOQHVV6HOIĥ0DQDJHPHQW3ODQKDVWZR +RZ\RXNQRZ\RX·UHLQDUHODSVH
SDUWVĪī5HODSVH3UHYHQWLRQDQGĪī0DQDJLQJD
<RXVHHWKHHDUO\ZDUQLQJVLJQVEHFRPH
5HODSVH7RGD\¶VOHVVRQZLOOIRFXVRQPDQDJLQJ
PRUHVHULRXVSUREOHPV
DUHODSVH
7KLQJVEHJLQWRWDNHDWXUQIRUWKHZRUVH
Why a relapse prevention plan might <RX¿QG\RXUVHOIVD\LQJ³8KĥRK+HUHZH
not have prevented a relapse JRDJDLQ´EHFDXVH\RXNQRZIURPH[SHULĥ
HQFHWKDWWKHVLWXDWLRQZLOOJHWRXWRIFRQĥ
7KHUHZHUHQ¶WDQ\HDUO\ZDUQLQJVLJQVDQG
WUROLQDPDWWHURIWLPH
WKHUHODSVHMXVWVXGGHQO\KDSSHQHG
2WKHUSHRSOHH[SUHVVVHULRXVFRQFHUQ
7KHWLPHEHWZHHQWKH¿UVWZDUQLQJVLJQV
DERXW\RXUZHOOĥEHLQJDQGVDIHW\
DQGWKHUHODSVHZDVVRVKRUWWKDWWKHUH
ZDVQ¶WWLPHWRGRDQ\WKLQJ
Parts of the Wellness Self-Management
<RXWKRXJKWWKHZDUQLQJVLJQVZHUHQ¶W 3ODQ0DQDJLQJD5HODSVH
VHULRXVDQG\RXMXVWGHFLGHGWRZDLWDQG
ZDWFK 3HRSOH\RXZDQWLQYROYHG
<RXZRUNHGKDUGRQUHODSVHSUHYHQWLRQ 7KLQJVWKDWQHHGWREHWDNHQFDUHRI
EXWWKHUHODSVHKDSSHQHGDQ\ZD\ 7UHDWPHQWSUHIHUHQFHV
0HGLFDOSUREOHPVWREHDZDUHRI
&RQWDFWLQIRUPDWLRQ
Personal Workbook | 159
P E R S O N A L I Z E D W O R K S H E E T:
Creating your WSM Plan: Managing a Relapse
WSM3ODQ0DQDJLQJD5HODSVH
,GHQWLI\WKHSHRSOH\RXZDQWLQYROYHGLQ +RZGR\RXZDQWWKHPLQYROYHG"
KHOSLQJ\RXPDQDJHDUHODSVH
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
/LVWWKHWKLQJVWKDWQHHGWREHWDNHQFDUHRI 3HUVRQDVVLJQHG
E\RWKHUVZKHQ\RXKDYHDUHODSVH
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,QGLFDWH\RXUWUHDWPHQWSUHIHUHQFHV ,QGLFDWHZKDWW\SHRIWUHDWPHQWVHWWLQJ\RX
GRQRWZDQW
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
$UHWKHUHDQ\PHGLFDOSUREOHPVWKDW\RXUPHQWDOKHDOWKSUDFWLWLRQHUVKRXOGNQRZDERXW"
&RQWDFWLQIRUPDWLRQIRULQGLYLGXDOV\RXZDQWLQYROYHGGXULQJDFULVLV
1DPHBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
Phone BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
$GGUHVVBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
5HODWLRQVKLSWR\RXBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
0DNHVXUH\RXVLJQDUHOHDVHRILQIRUPDWLRQIRUWKRVH\RXZDQWLQIRUPHG
160 | Wellness Self-Management
0DNHDOLVWRIWKHSHRSOH\RXQHHGWRWDONWR LPSRUWDQWWR\RXī)RUHDFKSHUVRQFRPSOHWH
DERXW\RXU:603ODQĪWKLVLQFOXGHVSHRSOH DQ$FWLRQ6WHSWROHWWKHPNQRZKRZWKH\FDQ
\RXKDYHOLVWHGLQ\RXU3ODQDQGRWKHUVZKRDUH KHOS\RX
ACTION STEP:
Let a person in your plan know
how to help you
Name:________________________________________________________________________
What will be your first step?
______________________________________________________________________________
______________________________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
ACTION STEP:
Let another person in your plan
know how to help
Name:________________________________________________________________________
What will be your first step?
______________________________________________________________________________
______________________________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 161
CHAPTER 3:
L I V I N G A H E A LT H Y
L I F E S T Y L E A N D M E N TA L
H E A LT H R E C O V E R Y
WHAT IS THE CONNECTION BETWEEN
A HEALTHY LIFESTYLE AND
MENTAL HEALTH RECOVERY?
LESSON 46
I M P O R TA N T I N F O R M AT I O N
:KDWLVDKHDOWK\OLIHVW\OH" 3HRSOHEHQH¿WIURPLQIRUPDWLRQDERXW
WKHLURZQSK\VLFDOKHDOWKDQGWDNHVWHSVWR
$KHDOWK\OLIHVW\OHUHIHUVWRPDNLQJFKRLFHV
LPSURYHLW
DQGWDNLQJDFWLRQVWKDWNHHS\RXSK\VLFDOO\DQG
PHQWDOO\¿W$KHDOWKLHUOLIHVW\OHFDQSUHYHQW 3RRUSK\VLFDOKHDOWKWDNHVHQHUJ\DZD\
RULPSURYHPDQ\VHULRXVKHDOWKSUREOHPVVXFK IURPDFWLYLWLHVWKDWVXSSRUW\RXUUHFRYHU\
DVGLDEHWHVKLJKEORRGSUHVVXUHDQGDVWKPD$ *RRGSK\VLFDOKHDOWKKHOSV\RXWREHWWHU
KHDOWK\OLIHVW\OHLQFOXGHVWKHIROORZLQJDFWLRQV PDQDJHVWUHVVDQGRWKHUOLIHSUREOHPV
$QXQKHDOWK\OLIHVW\OHFRXOGPDNH\RXU
*HWUHJXODUPHGLFDOFKHFNĥXSV
PHQWDOKHDOWKSUREOHPVZRUVH
0DQDJHSK\VLFDOKHDOWKSUREOHPVĪIRUH[ĥ
$KHDOWKLHUOLIHVW\OHPD\KHOSUHOLHYHSUREĥ
DPSOHGLDEHWHVKHDUWGLVHDVHKLJKEORRG
OHPVVXFKDVGHSUHVVLRQDQGDQ[LHW\
SUHVVXUHKLJKFKROHVWHUROī
)LQGZD\VWRUHOD[DQGKDYHIXQ 0HQWDOKHDOWKEHQHÀWVRIOLYLQJDKHDOWK\
0DLQWDLQJRRGSHUVRQDOK\JLHQH lifestyle
([HUFLVHUHJXODUO\ +HOSVSHRSOHDYRLGVLWXDWLRQVWKDWPD\
(DWKHDOWK\PHDOVDQGPDQDJH\RXUZHLJKW WULJJHUDUHODSVHĪIRUH[DPSOHGUXJVRUDOĥ
FRKROXQVDIHVH[ī
*HWDJRRGQLJKW¶VVOHHS
5HGXFHVGHSUHVVLRQDQGZRUU\
$YRLGXQKHDOWK\DFWLYLWLHVĪIRUH[DPSOH
GULQNLQJVPRNLQJXVLQJVWUHHWGUXJVXQĥ 5HGXFHVVWUHVV
VDIHVH[ī *LYHVDSHUVRQPRUHHQHUJ\WRSXUVXHJRDOV
.HHSVDSHUVRQ¶VPLQGDFWLYHDQGFOHDU
:K\LVDKHDOWK\OLIHVW\OHLPSRUWDQW"
+HOSVPDQDJHVLGHHɱHFWVRIPHGLFDWLRQ
3HRSOHFDQLPSURYHWKHLUSK\VLFDOKHDOWKLQ
ZD\VWKDWVXSSRUWWKHLUPHQWDOKHDOWKDQG
UHFRYHU\
162 | Wellness Self-Management
Discussion Points:
:KLFKRIWKHVHEHQHÀWVDUHPRVWLPSRUWDQWWR\RX"
+RZKDYHSK\VLFDOSUREOHPVLQWHUIHUHGZLWK\RXUPHQWDOKHDOWKUHFRYHU\"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about healthy lifestyle choices
<RXFDQXVHWKLVFKDUWWR¿JXUHRXW\RXUVWUHQJWKVDQGQHHGVUHJDUGLQJKHDOWK\OLIHVW\OH
FKRLFHV5HPHPEHU³DQRXQFHRISUHYHQWLRQLVZRUWKDSRXQGRIFXUH´
+HDOWK\/LIHVW\OH&KRLFHV
I do I want to do
Healthy choices
this now more of this
*RLQJWRWKHGRFWRUUHJXODUO\
*RLQJWRWKHGHQWLVWUHJXODUO\
*RLQJWRWKHH\HGRFWRUUHJXODUO\
*HWWLQJKHOSIRUP\PHGLFDOSUREOHPV
*RLQJWRP\2Eĥ*\QUHJXODUO\
.QRZLQJKRZWRFKHFNP\VHOIIRUFRPPRQPHGLFDOSUREOHPV
7DNLQJP\PHGLFDWLRQDVSUHVFULEHG
([HUFLVLQJ
'ULQNLQJĦJODVVHVRIZDWHUDGD\
(DWLQJKHDOWK\IRRGV
)LQGLQJWLPHWRUHOD[
0DLQWDLQLQJJRRGSHUVRQDOK\JLHQH
.HHSLQJP\ZHLJKWXQGHUFRQWURO
3UDFWLFLQJVDIHVH[
1RWVPRNLQJ
1RWXVLQJVWUHHWGUXJV
1RWGULQNLQJDQGGULYLQJ
1RWWDNLQJGDQJHURXVFKDQFHV
1RWKXUWLQJP\VHOISK\VLFDOO\
*HWWLQJHQRXJKKRXUVRIVOHHS
2WKHU
2WKHU
Personal Workbook | 163
ACTION STEP:
Choose a lifestyle area to improve
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
164 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about healthcare
:ULWHGRZQWKHQDPHVRI\RXUPHGLFDOGRFWRUGHQWLVWDQGRWKHUKHDOWKFDUHSURYLGHUV,I\RX
JRWRDFOLQLFDQGVHHGLɱHUHQWKHDOWKFDUHSURYLGHUVQDPHWKHFOLQLF
My healthcare providers
Medical doctor:
1DPHBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
'RQ¶WKDYH
:KHUHGR\RXUHFHLYHPHGLFDOKHDOWKFDUHĪSULYDWHRɷFHFOLQLFKRVSLWDOHPHUJHQF\URRPī"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
Dentist:
1DPHBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
'RQ¶WKDYH
:KHUHVHHQ"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
Ob-Gyn doctor (for women):
1DPHBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
'RQ¶WKDYH
:KHUHVHHQ"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
2WKHUKHDOWKFDUHSURYLGHUVīIRUH[DPSOHDQH\HGRFWRURUWKHSHUVRQZKRJLYHV
you a prescription for eyeglasses):
1DPHBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
'RQ¶WKDYH
:KHUHVHHQ"BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KRGR\RXJHWPHGLFDWLRQIRUSK\VLFDOKHDOWKSUREOHPVIURP"BBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KHUHGR\RXJRLI\RXKDYHDPHGLFDOHPHUJHQF\" BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
166 | Wellness Self-Management
ACTION STEP:
Address a physical complaint
Write down one step you want to try to deal with a physical complaint.
Step: _________________________________________________________________________
______________________________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
168 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
Discussion Points:
:KDWDUHVRPHUHDVRQVZK\SHRSOHGRQ·WFKHFNRQWKHLUSK\VLFDOKHDOWK"
+DYH\RXHYHUKDGDWLPHZKHQ\RXGLGQ·WJHWKHOSIRUD
SK\VLFDOSUREOHPXQWLOWKHVLWXDWLRQJRWYHU\EDG"
:KDWGLG\RXOHDUQIURPWKDWH[SHULHQFH"
Personal Workbook | 169
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about reasons for not getting the
healthcare you need
:KDWJHWVLQWKHZD\RIJHWWLQJSK\VLFDOKHDOWKFDUHZKHQ\RXQHHGLW"&KHFNDOOWKHUHDVRQV
WKDWDUHWUXHIRU\RX
Reasons why people don’t use healthcare This is true I want to do
resources for me something about this
'RQ¶WKDYHPRQH\WRSD\IRUFDUH
)HDURIGRFWRUV
)HDURIPHGLFDOWHVWV
'RQ¶WZDQWEDGQHZV
'RQ¶WNQRZKRZWRPDNHDQDSSRLQWPHQW
%DGH[SHULHQFHLQWKHSDVW
/DFNRIVXSSRUWIURPRWKHUV
/DQJXDJHEDUULHUV
'RQ¶WWUXVWPHGLFDOSHRSOH
7UDQVSRUWDWLRQSUREOHPV
5HOLJLRXVEHOLHIV
'RQ¶WEHOLHYHLQXVLQJ:HVWHUQPHGLFLQH
,QP\FXOWXUHZHXVHRWKHUUHPHGLHVIRUSK\VLFDO
KHDOWKSUREOHPV
0HQWDOKHDOWKSUREOHPVJHWLQWKHZD\
'UXJVDQGDOFRKROJHWLQWKHZD\
'RQ¶WZDQWWRJHWDOHFWXUH
'RQ¶WKDYHLQVXUDQFH
170 | Wellness Self-Management
ACTION STEP:
Identify a reason for not getting care
Write down one thing that stops you from getting healthcare when you need it and
that you want to do something about.
Reason _______________________________________________________________________
What will be your first step? ___________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself? _________________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 171
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about serious
physical health problems
%HORZLVDOLVWRIFRPPRQVHULRXVKHDOWKSUREOHPVZHDOOQHHGWREHDZDUHRI&KHFNDQ\ER[HV
WKDWDSSO\WR\RX5HPHPEHUMXVWEHFDXVH\RXKDYHRQHRIWKHVHV\PSWRPVGRHVQRWPHDQ\RX
KDYHDVHULRXVPHGLFDOSUREOHP+RZHYHULWZRXOGEHVPDUWWRKDYHDQ\V\PSWRPVFKHFNHG
E\DPHGLFDOSURIHVVLRQDO
DiabetesLVDULVHLQEORRGVXJDUOHYHOVWKDWUHVXOWVZKHQWKHERG\GRHVQRWSURGXFHHQRXJK
LQVXOLQ'LDEHWHVFDQLQFUHDVHWKHULVNIRURWKHUPHGLFDOSUREOHPVLQFOXGLQJKHDUWGLVHDVH
Symptoms
7KLUVW &KDQJHVLQPRRG
+XQJHU &KDQJHVLQYLVLRQ
)UHTXHQWXULQDWLRQ :HLJKWORVV
172 | Wellness Self-Management
ACTION STEP:
Make a plan to get symptoms checked
List any symptoms you checked. Make a plan to get these symptoms checked out.
Symptom(s): __________________________________________________________________
What will be your first step? ___________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
174 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
([HUFLVHDQGPHQWDOKHDOWK 7DNLQJDZDONLQ\RXUQHLJKERUKRRG
([HUFLVHLVJRRGIRU\RXUSK\VLFDOKHDOWK 7DNLQJVWDLUVLQVWHDGRIHOHYDWRUV
([HUFLVHPD\KHOSSUHYHQWRULPSURYHDQXPEHU *HWWLQJRɱWKHEXVRUVXEZD\RQHVWRS
RISK\VLFDOKHDWKSUREOHPVVXFKDVGLDEHWHV HDUO\DQGZDONLQJWKHUHVWRIWKHZD\
KLJKEORRGSUHVVXUHDQGKHDUWGLVHDVH5HFHQWO\ 'DQFLQJ
LWKDVEHHQIRXQGWKDWH[HUFLVHLVDOVRJRRGIRU
LPSURYLQJPHQWDOKHDOWK3K\VLFDODFWLYLW\FDQ 6ZLPPLQJ
HDVHV\PSWRPVRIDQ[LHW\DQGGHSUHVVLRQDORQJ 3OD\LQJVSRUWV
ZLWKLPSURYLQJPRRG <RJD
+RZFDQH[HUFLVHPDNH\RXIHHOEHWWHU" $HURELFV
$IWHUH[HUFLVLQJPRRGLVHOHYDWHG 5XQQLQJ
([HUFLVLQJLVDKHDOWK\GLVWUDFWLRQIURPOLIH 5LGLQJDELNH
VWUHVVRUV 3DUWLFLSDWLQJLQDQH[HUFLVHSURJUDPRQ79
([HUFLVLQJJLYHV\RXPRUHHQHUJ\ $MREWKDWLQYROYHVSK\VLFDOODERU
Discussion Points:
+RQHVWO\KRZGR\RXIHHODERXWH[HUFLVLQJ"
:KDWPDNHVLWKDUGIRUSHRSOHWRPDNHH[HUFLVHSDUWRIWKHLU
GD\ĦWRĦGD\URXWLQH"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about ways to exercise
3OHDVHUHDGWKHIROORZLQJZRUNVKHHWDQGFKHFNWKRVHWKDWDSSO\WR\RX
6LPSOHDQG3UDFWLFDO:D\VWR([HUFLVH
I already I would like to do
Ways to exercise
do this more of this
/LIWKRXVHKROGSURGXFWVVXFKDVERWWOHVDQGFDQV
'RKRXVHZRUN
7DNHDZDONLQ\RXUQHLJKERUKRRG
7DNHVWDLUVLQVWHDGRIHOHYDWRUV
*HWRɱWKHEXVRUVXEZD\RQHVWRSHDUO\DQGZDON
WKHUHVWRIWKHZD\
'DQFH
6ZLP
3OD\VSRUWV
<RJD
$HURELFV
5XQQLQJ
5LGHDELNH
3DUWLFLSDWHLQDQH[HUFLVHSURJUDPRQ79
'RDMREWKDWLQYROYHVSK\VLFDOODERU
2WKHU
2WKHU
176 | Wellness Self-Management
ACTION STEP:
Choose and try an exercise
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 177
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
:KDWDUHKHDOWK\HDWLQJKDELWV" /HDUQDERXWJRRGQXWULWLRQĪVRPHLQVXUĥ
DQFHFRPSDQLHVZLOOSD\IRUDQXWULWLRQLVW
(DWLQJKDELWVUHIHUWRZKDW\RXHDWDQGGULQN
VRWDONWR\RXUGRFWRUī
KRZPXFKKRZRIWHQDQGKRZWKHIRRGLV
SUHSDUHG+HDOWK\HDWLQJKDELWVLQFOXGHHDWLQJ
:K\LVLWLPSRUWDQWWRHDWKHDOWK\"
DEDODQFHRIIRRGVWKDWDUHQXWULWLRXVDQG
VDWLVI\LQJ+HDOWK\HDWLQJKDELWVDOVRLQFOXGH :KDW\RXHDWDQGKRZPXFK\RXHDWFDQ
DYRLGLQJIRRGVWKDWDUHORZLQQXWULWLRQDQG DɱHFWKRZ\RXIHHOERWKHPRWLRQDOO\DQG
KLJKLQFDORULHV$SHUVRQ¶VHDWLQJKDELWVDUH SK\VLFDOO\
DɱHFWHGE\IDPLO\FXOWXUHUHOLJLRQLQFRPHDQG 3RRUQXWULWLRQFDQOHDGWRZHLJKWJDLQ%Hĥ
FRPPXQLW\ LQJRYHUZHLJKWLQFUHDVHVDSHUVRQ¶VFKDQFH
RIGHYHORSLQJGLDEHWHVDQGKHDUWGLVHDVH
+HUHDUHVRPHWLSVIRUKHDOWK\HDWLQJ
6RPHPHGLFDWLRQVIRUPHQWDOKHDOWKSUREĥ
(DWYHJHWDEOHVLQDUDLQERZRIFRORUV OHPVLQFUHDVHZHLJKWJDLQ*RRGHDWLQJ
'RQ¶WVNLSPHDOV KDELWVDUHRQHZD\WRPDQDJHWKLVVLGHHIĥ
(DWEDODQFHGPHDOV IHFW
$YRLGIULHGIRRGV )RUVRPHSHRSOHHDWLQJRUGULQNLQJDORW
RIVXJDURUFDɱHLQHFDQDɱHFWPRRG
(DWEDNHGEURLOHGRUVWHDPHGIRRGV
*RRGHDWLQJKDELWVDUHDVVRFLDWHGZLWKUHĥ
&XWGRZQRQIDVWIRRG GXFLQJRUSUHYHQWLQJGLVHDVH
6QDFNRQIUXLWVDQGYHJHWDEOHVLQVWHDGRI 2YHUHDWLQJRUXQGHUHDWLQJFDQEHDVLJQRI
VZHHWVDQGVDOW\IRRGV DPHQWDOKHDOWKSUREOHP
5HDGIRRGODEHOV *RRGHDWLQJKDELWVLQFOXGHVWD\LQJDZD\
%HFRPHIDPLOLDUZLWKUHFRPPHQGHGSRUĥ IURPIRRGVWKDW\RXDUHDOOHUJLFWR
WLRQVL]HV *RRGHDWLQJKDELWVLQFOXGHNQRZLQJ
ZKHWKHUWKHUHDUHDQ\IRRGVWKDWPD\QRW
ZRUNZHOOZLWK\RXUPHGLFDWLRQ
Discussion Point:
:KDWJHWVLQWKHZD\RIHDWLQJKHDOWK\"
178 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about healthy eating
I do this I want to do
Healthy eating habits
now more of this
(DWYHJHWDEOHVHYHU\GD\
(DWIUXLWHYHU\GD\
'RQ¶WVNLSPHDOV
(DWEDODQFHGPHDOV
$YRLGIULHGIRRGV
(DWEDNHGEURLOHGRUVWHDPHGIRRGV
&XWGRZQRQIDVWIRRG
6QDFNRQIUXLWVDQGYHJHWDEOHVLQVWHDGRIVZHHWVDQG
VDOW\IRRGV
5HDGIRRGODEHOV
%HFRPHIDPLOLDUZLWKUHFRPPHQGHGSRUWLRQVL]HV
/HDUQDERXWJRRGQXWULWLRQ
2WKHU
ACTION STEP:
Choose a healthy eating habit and try it out
Write down one healthy eating habit you would like to do more of.
Healthy habit: ________________________________________________________________
What will be your first step to try it? ____________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 179
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
Discussion Point:
:K\GRSHRSOHHQJDJHLQXQKHDOWK\DQGGDQJHURXVDFWLYLWLHV"
P E R S O N A L I Z E D W O R K S H E E T:
Thinking more about unhealthy activities
9HU\RIWHQSHRSOHZKRDUHLQYROYHGLQXQKHDOWK\DQGGDQJHURXVDFWLYLWLHVGRQ¶WVHHDSUREOHP
XQWLOLWJHWVYHU\EDG7KHIROORZLQJTXHVWLRQVFRXOGKHOS\RX¿JXUHRXWLIWKHUHDUHWKLQJVWKDW
\RXDUHFXUUHQWO\GRLQJWKDWPLJKWLQWHUIHUHZLWK\RXUUHFRYHU\
Cigarette smoking
+DYH\RXHYHUGHFLGHGWRVWRS\RXUWREDFFRXVHDQGEHHQXQDEOH
WRGRVRIRUDQ\OHQJWKRIWLPH" <(6 NO
$UHRWKHUSHRSOHERWKHUHGE\\RXUXVHRIWREDFFR" <(6 NO
'R\RX¿QG\RXUVHOIJHWWLQJYHU\XSVHWZKHQ\RXFDQ¶WJHWD
FLJDUHWWHZKHQ\RXZDQWLW" <(6 NO
'R\RXKDYHVWURQJFUDYLQJVIRUFLJDUHWWHV" <(6 NO
'R\RXZDQWWRUHGXFHRUVWRSVPRNLQJ" <(6 NO
Personal Workbook | 181
6DIHDQGKHDOWK\VH[XDODFWLYLWLHV
+DYH\RXKDGVH[ZLWKRXWWKHXVHRIDFRQGRP" <(6 NO
'R\RXQHHGWRJHWPRUHLQIRUPDWLRQDERXWVH[XDOO\WUDQVPLWWHG
GLVHDVHVLQFOXGLQJ+,9RU$,'6" <(6 NO
'R\RXKDYHVH[ZLWKSHRSOH\RXKDUGO\NQRZ" <(6 NO
'R\RXXVXDOO\127GLVFXVVVDIHVH[SUDFWLFHVZLWKVH[XDO
SDUWQHUV" <(6 NO
'R\RXZLVK\RXKDGPRUHLQIRUPDWLRQDQGJXLGDQFHZKHQLW
FRPHVWRVDIHDQGKHDOWK\VH[XDODFWLYLWLHV" <(6 NO
$QVZHULQJ<(6WRDQ\RIWKHVHTXHVWLRQVPD\PHDQ
7KHUHDUHWKLQJVWKDW\RXDUHGRLQJWKDWPLJKWKDUP\RXUSK\VLFDODQGPHQWDOKHDOWK
<RXPD\EHQH¿WIURPPRUHLQIRUPDWLRQDERXWGUXJVDQGDOFRKROXVHVPRNLQJ
UHGXFWLRQDQGRUKHDOWK\VH[XDODFWLYLWLHV
1RZWKDW\RXKDYHKDGDQRSSRUWXQLW\WRWKLQNDERXWOLIHVW\OHFKRLFHVWKDWPD\KDUP\RXU
PHQWDODQGSK\VLFDOKHDOWK\RXPD\FKRRVHWROHDUQPRUHDERXWWKHPE\FRPSOHWLQJDQ
$FWLRQ6WHS6RPH¿UVWVWHSVWRPDNLQJDQLQIRUPHGGHFLVLRQDUHOLVWHGKHUH<RXPD\WKLQNRI
RWKHUH[DPSOHV
Action steps you may choose to take to change an unhealthy activity:
7DONWR\RXUGRFWRURUPHQWDOKHDOWKSURIHVVLRQDOWRGLVFXVV\RXUFRQFHUQVDQG
TXHVWLRQV
7DONWRVRPHRQH\RXWUXVWDQGJHWKLVRUKHURSLQLRQ
)LQGRXWPRUHLQIRUPDWLRQRQWKHLQWHUQHWRUWKURXJKZULWWHQPDWHULDOV
7DONWRVRPHRQHZKRKDVPDGHDFKDQJHLQWKLVDUHD
7DONWR\RXUVH[SDUWQHUDERXWVDIHVH[SUDFWLFHV
7DONWRDGRFWRURUQXUVHDERXWVDIHVH[SUDFWLFHV
&KHFNRXWSURJUDPVIRUSHRSOHZLWKDOFRKRORUGUXJSUREOHPV
&KHFNRXWZD\VWRUHGXFHRUVWRSVPRNLQJ
182 | Wellness Self-Management
ACTION STEP:
Ta k e a s t e p t o c h a n g i n g a n
unhealthy behavior
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 183
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
Understanding pros and cons to help Why is it important to understand pros and
change an activity FRQV"
8QGHUVWDQGLQJWKHSURVDQGFRQVRIXVLQJ 8QKHDOWK\DFWLYLWLHVFDQEHFKDQJHG,W
GUXJVDOFRKRODQGRUFLJDUHWWHVRUHQJDJLQJ WDNHVPDNLQJDGHFLVLRQWRFKDQJHDQGJHWĥ
LQXQVDIHVH[PHDQV¿JXULQJRXWLIWKHVH WLQJKHOSIURPRWKHUV
DFWLYLWLHVDUHGRLQJPRUHKDUPWKDQJRRG7KH 3HRSOHZKRPDNHDGHFLVLRQWRUHGXFHRU
SURVDUHWKHSRVLWLYHSDUWVRUEHQH¿WVRIWKHVH HQGWKHLUGUXJDOFRKRORUFLJDUHWWHXVH
DFWLYLWLHV7KHFRQVDUHWKHQHJDWLYHSDUWVRU RIWHQPDNHWKHLUGHFLVLRQE\XQGHUVWDQGĥ
KDUPIXOQHVVRIWKHVHDFWLYLWLHV:KHQDSHUVRQ LQJWKHSURVDQGFRQVRIFKDQJLQJDQGQRW
LVFRQVLGHULQJFKDQJLQJDEHKDYLRULWPD\EH FKDQJLQJ
KHOSIXOWROLVWWKHSURVDQGFRQVRIFKDQJLQJDQG $SHUVRQLVVHULRXVDERXWPDNLQJDFKDQJH
QRWFKDQJLQJ LQXQKHDOWK\OLIHVW\OHDFWLYLWLHVZKHQKHRU
VKHLVFRQYLQFHGWKDWWKHVHDFWLYLWLHVDUH
3HRSOHVRPHWLPHVGRQ¶WWKLQNFDUHIXOO\DERXW FDXVLQJPRUHKDUPWKDQJRRG
WKHVHDFWLYLWLHV7KH\PD\EHXQDZDUHRIWKH
FRQVHTXHQFHV3HRSOHVRPHWLPHVWKLQNWKDWXVH :KHQDSHUVRQXQGHUVWDQGVWKHEHQH¿WV
RIVWUHHWGUXJVDOFRKRORUFLJDUHWWHVSURYLGHV WKDWXVHRIGUXJVDOFRKRORUFLJDUHWWHVSURĥ
UHDOEHQH¿WV7KH\PD\WKLQNWKDWWKHVH YLGHVKHRUVKHFDQ¿JXUHRXWKHDOWK\ZD\V
VXEVWDQFHVUHGXFHVWUHVVKHOSZLWKV\PSWRPV RIDFKLHYLQJWKHVHEHQH¿WV
DQGLPSURYHPRRG$OWKRXJKWKLVPD\VHHPWR 6RPHWLPHVSHRSOHFRQWLQXHXQVDIHVH[
EHWKHFDVHDW¿UVWWKHVHDFWLYLWLHVRIWHQFDXVH SUDFWLFHVEHFDXVHWKH\GRQ¶WVHHWKHGRZQ
PRUHKDUPWKDQJRRGLQWKHORQJUXQ VLGHRIKDYLQJXQSURWHFWHGFDVXDOVH[7KLV
LVRIWHQEHFDXVHWKH\GRQRWKDYHLQIRUPDĥ
6RPHWLPHVWKHXVHRIVXEVWDQFHVVXFKDV WLRQDERXWWKHFRQV+DYLQJLQIRUPDWLRQ
DOFRKROGUXJVDQGQLFRWLQHĪFLJDUHWWHVīEHFRPHV DERXWWKHSURVDQGFRQVRIVDIHVH[SUDFĥ
DKDELW6RPHKDELWVFDQEHFRPHVRVWURQJWKDW WLFHVKHOSVDSHUVRQPDNHWKHGHFLVLRQWR
WKHSHUVRQEHFRPHVDGGLFWHG$QDGGLFWLRQ DYRLGXQKHDOWK\VH[SUDFWLFHV
PD\FDXVHWKHSHUVRQWRXVHDOFRKROGUXJVRU
QLFRWLQHHYHQZKHQLWUHVXOWVLQYHU\VHULRXV
KHDOWKVRFLDO¿QDQFLDODQGOHJDOSUREOHPV
7KHVHQHJDWLYHFRQVHTXHQFHVDUHWKHFRQV
184 | Wellness Self-Management
Discussion Points:
+DYH\RXKDGWKHH[SHULHQFHRIFKDQJLQJXQKHDOWK\
RUGDQJHURXVEHKDYLRU"
+RZGLG\RXPDNHDGHFLVLRQWRFKDQJH"
P E R S O N A L I Z E D W O R K S H E E T:
Making a list of pros and cons
&KRRVHRQHOLIHVW\OHDUHDWKDWLVRILQWHUHVWWR\RX
6PRNLQJFLJDUHWWHV
8VLQJDOFRKRO
8VLQJVWUHHWGUXJV
+DYLQJVH[ZLWKRXWDFRQGRP
0DNHDOLVWRIWKHSURVDQGFRQVRIWKLVOLIHVW\OHDUHD
Pros (positive parts/benefits) Cons (negative parts/harmful)
Discussion Points:
:KDWOLIHVW\OHDUHDGLG\RXFKRRVH"
:KDWDUHVRPHRIWKHSURVDQGFRQVRIWKLVOLIHVW\OHDUHD"
:KDWFRQFOXVLRQGR\RXFRPHWRZKHQ\RXFRPSDUH
WKHSURVDQGFRQVVLGHE\VLGH"
Personal Workbook | 185
Action steps to help you add to the list of pros and cons
7RJDLQPRUHXQGHUVWDQGLQJRIWKHSURVDQGFRQVRIWKHOLIHVW\OHDUHDWKDWLVLPSRUWDQWWR\RX
WKHUHDUHDQXPEHURIVWHSV\RXPD\WDNH
:ULWHGRZQWKHSURVDQGFRQVWKDWRWKHUJURXSPHPEHUVUHSRUWHG
7DONWR\RXUGRFWRURUPHQWDOKHDOWKSURIHVVLRQDO
7DONWRVRPHRQH\RXWUXVWĪIDPLO\IULHQGVRUPHPEHUVRI\RXUJURXSīDQGDVNKLPRUKHUDERXW
SURVDQGFRQV
)LQGRXWPRUHLQIRUPDWLRQRQWKHLQWHUQHWRUWKURXJKZULWWHQPDWHULDOV
$VNDGRFWRURUQXUVHDERXWWKHSURVDQGFRQVRIVDIHVH[SUDFWLFHV
ACTION STEP:
Continue learning about pros and cons
Write down one step you want to take to continue learning about the pros and
cons of a lifestyle area.
Step: _________________________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
186 | Wellness Self-Management
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
What does making a decision to change People change at their own pace and in
XQKHDOWK\DFWLYLWLHVPHDQ" their own way
6RPHSHRSOHDUHQRWLQYROYHGLQXQKHDOWK\DQG ([SHUWVKDYHIRXQGWKDWDOWKRXJKDSHUVRQ
GDQJHURXVDFWLYLWLHV7KH\GRQRWDEXVHDOFRKRO PD\EHLQYROYHGLQXQKHDOWK\DQGGDQJHURXV
RUGUXJVGRQRWXVHWREDFFRDQGWKH\HQJDJH DFWLYLWLHVWKDWSHUVRQPD\QRWEHUHDG\WRPDNH
VDIHO\LQVH[XDODFWLYLWLHV3HRSOHZKRDYRLG DQ\FKDQJHVDWWKHSUHVHQWWLPH6RPHSHRSOH
XQKHDOWK\DQGGDQJHURXVDFWLYLWLHVDUHPRUH DUHMXVWEHJLQQLQJWRWKLQNDERXWPDNLQJ
OLNHO\WRDFKLHYHWKHLUSHUVRQDOUHFRYHU\ FKDQJHV2WKHUVKDYHGHFLGHGWKDWWKHWLPH
WRFKDQJHLVQRZDQGWKH\ZDQWWRWDNHVWHSV
6RPHSHRSOHDUHLQYROYHGZLWKRQHRUPRUHRI 6RPHSHRSOHKDYHDOUHDG\PDGHELJFKDQJHV
WKHVHDFWLYLWLHVLQDZD\WKDWKDUPVWKHLUPHQWDO DQGZDQWWRPDNHVXUHWKH\GRQ¶WVOLSEDFN
DQGSK\VLFDOKHDOWK7KHJRRGQHZVLVWKDWZLWK
VRPHJXLGDQFHDQGVXSSRUWDSHUVRQFDQOHDUQ %HIRUH\RXVHHNKHOSLWLVLPSRUWDQWWRNQRZ
WRUHGXFHRUHQGWKHKDUPWKDWLVFDXVHGE\WKH KRZ\RXIHHODERXWPDNLQJFKDQJHVLQDFWLYLWLHV
XVHRIDOFRKROGUXJVRUWREDFFRRUXQVDIHVH[ WKDWPD\EHXQKHDOWK\DQGGDQJHURXV7KH
W\SHRIKHOSWKDWZLOOEHQH¿W\RXWKHPRVW
(YHQWKRXJKWKHUHDUHWUHDWPHQWVDQGSURJUDPV ZLOOGHSHQGRQKRZUHDG\\RXDUHWRPDNHWKH
WKDWFDQPDNHDELJGLɱHUHQFHLQDSHUVRQ¶V FKDQJH
OLIHPDQ\SHRSOHGRQ¶WVHHNKHOS,QIDFWPDQ\
SHRSOHGRQ¶WJHWKHOSHYHQWKRXJKWKH\KDYH 7KHIRXUPDMRUVWDJHVRIUHDGLQHVVWR
VHULRXVOLIHSUREOHPVEHFDXVHRIXVHRIGUXJV change
DOFRKRORUFLJDUHWWHVRUXQVDIHVH[SUDFWLFHV
5HVHDUFKKDVIRXQGWKDWZKHQLWFRPHVWR
&KDQJLQJWKHVHKDELWVWDNHVKDUGZRUNEXWLW FKDQJHSHRSOHFDQEHGLYLGHGLQWRIRXU
LVSRVVLEOH,W¶VLPSRUWDQWQRWWRJLYHXSLI\RX GLɱHUHQW³UHDGLQHVVFDWHJRULHV´7KHVHDUH
GRQ¶WVXFFHHGULJKWDZD\LQFKDQJLQJKDUPIXO GHVFULEHGEHORZ
KDELWV,QIDFWUHVHDUFKVKRZVWKDWSHRSOHZKR
UHGXFHRUVWRSKDELWVVXFKDVVPRNLQJGULQNLQJ 6WDJH1RW5HDG\īVRPHWLPHVFDOOHGWKH
DOFRKRORUXVLQJVWUHHWGUXJVRIWHQWU\RYHUDQG Pre-Contemplation Stage)
RYHUDJDLQEHIRUHWKH\DUHVXFFHVVIXO(YHU\ ,QWKLVVWDJHWKHSHUVRQGRHVQ¶WVHHDUHDOQHHG
WLPH\RXPDNHDUHDOHɱRUWWRFKDQJHKDUPIXO WRFKDQJHHYHQLIRWKHUVGR7KLVSHUVRQGRHVQ¶W
KDELWV\RX¶UHJHWWLQJFORVHUWRPDNLQJDFKDQJH WKLQNPXFKDERXWKLVRUKHUXVHRIDOFRKRO
WKDWZRUNVIRU\RX GUXJVRUFLJDUHWWHV
Personal Workbook | 187
:KDWPLJKWEHKHOSIXOWRDSHUVRQDWWKLVVWDJH" :KDWPLJKWEHKHOSIXOWRDSHUVRQDWWKLV
VWDJH"
7DONWRDPHQWDOKHDOWKSURIHVVLRQDO\RX
WUXVWZKRGRHVQ¶WDUJXHRUSUHVVXUH\RX :RUNZLWK\RXUPHQWDOKHDOWKSURIHVVLRQDO
)RFXVRQ\RXUJRDOVDQGGHYHORSDWUXVWLQJ WRLGHQWLI\UHVRXUFHVDQGWUHDWPHQWVWKDW
UHODWLRQVKLSZLWKDKHOSHU PD\ZRUNIRU\RX6RPHUHVRXUFHV\RXPD\
7DONWRSHHUVZKRKDYHPDGHVRPHFKDQJHV ZDQWWRFRQVLGHUDUHOLVWHGEHORZDV$FWLRQ
LQWKHLUXVHRIDOFRKROGUXJVRUFLJDUHWWHV 6WHSV
6WDJH5HDG\WR0DLQWDLQ*DLQVīVRPHWLPHV ODSVHEHFDXVHWKH\EHOLHYHWKH\GRQ¶WQHHG
called the Maintenance Stage) KHOSDQ\ORQJHU5HVHDUFKKDVVKRZQWKDW
,QWKLVVWDJHDSHUVRQLVUHDG\WRWDNHVWHSV SHRSOHZKRVWD\FRQQHFWHGZLWKWUHDWPHQW
WRNHHSIURPVOLSSLQJEDFNZDUGV7KLVSHUVRQ DQGDVXSSRUWJURXSDUHWKHPRVWOLNHO\WR
XQGHUVWDQGVWKDWDYRLGLQJXQKHDOWK\DQG VWD\KHDOWK\RYHUWLPH
GDQJHURXVKDELWVWDNHVGD\ĥWRĥGD\ZRUN 'HYHORSDUHODSVHSUHYHQWLRQSODQWRNHHS
7KLVSHUVRQKDVWDNHQVWHSVWKDWKDYHEHHQ DFORVHH\HRQDQ\HDUO\VLJQVRIUHODSVH
VXFFHVVIXODQGDFWLYHO\VHHNVVXSSRUWWRPDNH 7KLVSODQLVOLNHWKH:HOOQHVV6HOIĥ0DQĥ
VXUHWKDWKHRUVKHVWD\VKHDOWK\DQGDYRLGVD DJHPHQW3ODQZKHUH\RXDQGRWKHUVZRUN
UHODSVH WRJHWKHUWRWDNHDFWLRQLI\RX¿QG\RXUVHOI
LQYROYHGZLWKXQKHDOWK\DFWLYLWLHV
:KDWPLJKWEHKHOSIXOWRDSHUVRQDWWKLV
VWDJH"
5HPDLQLQWUHDWPHQWHYHQZKHQ\RXKDYH
DFKLHYHGVXFFHVV6RPHWLPHVSHRSOHUHĥ
P E R S O N A L I Z E D W O R K S H E E T:
How ready are you?
)RUHDFKRIWKHIROORZLQJXQKHDOWK\DQGGDQJHURXVDFWLYLWLHVSOHDVHLGHQWLI\ZKHWKHU\RX
EHOLHYHWKDWLWLVDSUREOHPIRU\RX7KHQLQGLFDWH\RXUUHDGLQHVVWRPDNHDFKDQJH<RXPD\
ZDQWWRUHIHUWR\RXUQRWHVIURPODVWVHVVLRQ
Is this an Stage 1: Stage 2: Stage 3: Stage 4:
unhealthy or Not Ready to Ready to Ready to Ready to
dangerous discuss this. think about take steps to take steps
lifestyle area Don’t spend and discuss make changes to maintain
for you? much time unhealthy to address gains
thinking about activities unhealthy
need to change with others activities
7REDFFR YES NO
$OFRKRO YES NO
'UXJV YES NO
8QVDIHVH[ YES NO
Personal Workbook | 189
Discussion Points:
:K\ZRXOG\RXZDQWWRPDNHWKLVFKDQJH"+RZZLOO\RXUOLIHFKDQJHLI
\RXUHGXFHRUHQG\RXUXVHRIDOFRKROGUXJVRUFLJDUHWWHV"+RZZLOO\RXU
OLIHFKDQJHLI\RXHQJDJHLQVDIHVH[SUDFWLFHV",QZKDWZD\ZRXOGPDNLQJ
FKDQJHVLQWKHVHOLIHVW\OHDUHDVKHOS\RXDFKLHYH\RXUJRDOV"
ACTION STEP:
Ta k e a s t e p t o i n c r e a s e
your readiness to change
This Action Step gives you an opportunity to increase your readiness to reduce or
end unhealthy or dangerous activities.
What lifestyle area concerns you most?
Alcohol use
Ê ÀÕ}ÊÕÃi
Cigarette use
Unsafe sex practices
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
190 | Wellness Self-Management
WSM WRAP-UP
MY WELLNESS SELF-MANAGEMENT PLAN
LESSON 55
I M P O R TA N T I N F O R M AT I O N
<RXKDYHEHHQZRUNLQJRQ\RXU:HOOQHVV )LQG\RXUPRVWUHFHQWSODQLQWKH:RUNĥ
6HOIĥ0DQDJHPHQWĪ:60ī3ODQWKURXJKRXW ERRNDQGUHYLHZLW7KH3HUVRQDOL]HG
WKLVSURJUDP :RUNVKHHWLQWKLVOHVVRQĪ:603ODQ
<RXU:603ODQXVHVZKDW\RXKDYH 0DQDJLQJD5HODSVHīSURYLGHVDQRSSRUWXĥ
OHDUQHGWRKHOS\RXWRVWD\ZHOODQGFRSH QLW\IRU\RXWRPDNHDQ\FKDQJHVDQGXSĥ
ZLWKVWUHVVHVDQGV\PSWRPVZKHQWKH\ GDWHVLQ\RXUSODQWKDWPDNHVHQVHIRU\RX
DULVH QRZ%HSUHSDUHGWRGLVFXVV\RXUFKDQJHV
LQWKHJURXS
,WLVDJRRGLGHDWRUHYLHZ\RXUSODQHYHU\
VRRIWHQWRXSGDWHLW7KLVVKRXOGFRQWLQXH
HYHQDIWHUWKLVSURJUDPLVRYHU
P E R S O N A L I Z E D W O R K S H E E T:
Outlining your WSM Plan
:KDW$FWLRQ6WHSVFRXOG\RXWDNHWRFRSHZLWK\RXUSK\VLFDOKHDOWKSUREOHPV"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWWULJJHUVPD\OHDGWRDUHODSVH"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDW$FWLRQ6WHSVFRXOG\RXWDNHWRFRSHZLWKWKHVHWULJJHUV"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDWHDUO\ZDUQLQJVLJQVVKRXOG\RXEHORRNLQJRXWIRU"
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
:KDW$FWLRQ6WHSVFRXOG\RXWDNHWRFRSHZLWKWKHHDUO\ZDUQLQJVLJQV"
______________________________________________________________________________
:603ODQ0DQDJLQJD5HODSVH
,GHQWLI\WKHSHRSOH\RXZDQWLQYROYHGLQ +RZGR\RXZDQWWKHPLQYROYHG"
KHOSLQJ\RXPDQDJHDUHODSVH
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
/LVWWKHWKLQJVWKDWQHHGWREHWDNHQFDUHRI 3HUVRQDVVLJQHG
E\RWKHUVZKHQ\RXKDYHDUHODSVH
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
,QGLFDWH\RXUWUHDWPHQWSUHIHUHQFHV ,QGLFDWHZKDWW\SHRIWUHDWPHQWVHWWLQJ\RX
GRQRWZDQW
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
$UHWKHUHDQ\PHGLFDOSUREOHPVWKDW\RXUPHQWDOKHDOWKSUDFWLWLRQHUVKRXOGNQRZDERXW"
192 | Wellness Self-Management
&RQWDFWLQIRUPDWLRQIRULQGLYLGXDOV\RXZDQWLQYROYHGGXULQJDFULVLV
1DPHBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
3KRQH BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
$GGUHVVBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
5HODWLRQVKLSWR\RXBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
0DNHVXUH\RXVLJQDUHOHDVHRILQIRUPDWLRQIRUWKRVH\RXZDQWLQIRUPHG
ACTION STEP:
Use your WSM Plan
Find an opportunity to use your plan and identify a person who can help you.
Person: _______________________________________________________________________
What will you do?_____________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 193
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
<RXKDYHFKRRVHQWRVXSSRUW\RXUUHFRYHU\E\ 6WD\LQJZHOOE\GHFUHDVLQJV\PSWRPVRID
OHDUQLQJDQGWDNLQJVWHSVWRLPSURYHWKHTXDOLW\ PHQWDOKHDOWKSUREOHP
RI\RXUOLIH7KLVLVDQLPSRUWDQWGHFLVLRQWKDW /HDUQLQJKRZWRPDQDJHGD\ĥWRĥGD\VWUHVV
\RXKDYHPDGH,WLVDVLJQRI\RXUSHUVRQDO DQGSUHYHQWUHODSVH
VWUHQJWKDQGKHDOWKWRSDUWLFLSDWHLQDSURJUDP
6WD\LQJZHOOE\FRQQHFWLQJZLWKRWKHUV
WKDWHQFRXUDJHV\RXWRWKLQNDERXW\RXUOLIH
FKRLFHVDQGWDNHVWHSVWRPDNHFKRLFHVWKDW 6WD\LQJZHOOE\OLYLQJDKHDOWK\OLIHVW\OH
VXSSRUW\RXUUHFRYHU\<RXKDYHFRYHUHGDORWRI 5HFRJQL]LQJDQGEXLOGLQJRQ\RXUFXOWXUDO
PDWHULDOLQWKHODVW\HDULQFOXGLQJWKUHHPDMRU YDOXHVDQGH[SHULHQFHVWRVXSSRUW\RXU
FKDSWHUVUHODWHGWRWHQJRDOV SHUVRQDOUHFRYHU\
7KHWKUHHPDMRUFKDSWHUVDUH <RXPD\KDYHFKRVHQWRFRPSOHWHDQXPEHU
RI$FWLRQ6WHSV&KRRVLQJWRWDNHWKHVHVWHSV
&KDSWHU5HFRYHU\ PHDQVWKDW\RXPDGHDFRPPLWPHQWWRJHWWLQJ
&KDSWHU0HQWDO+HDOWK:HOOQHVVDQG WKHPRVWRXWRIWKHSURJUDP
5HODSVH3UHYHQWLRQ
<RXPD\KDYHFKRVHQWRLQYROYHDWOHDVWRQH
&KDSWHU/LYLQJD+HDOWK\/LIHVW\OHDQG
LPSRUWDQWSHUVRQLQ\RXUOLIHWRVXSSRUW\RXU
0HQWDO+HDOWK5HFRYHU\
ZRUNLQWKLVSURJUDP0RVWRIWKHLPSRUWDQW
The eight goals of the WSM Program WDVNVSHRSOHDFFRPSOLVKLQYROYHVWKHVXSSRUWRI
RWKHUV
are:
/HDUQLQJDERXWUHFRYHU\DQGZKDWLWFDQ <RXPD\KDYHDOVREHFRPHPRUHDZDUHRIKRZ
PHDQIRU\RX \RXUFXOWXUDOYDOXHVDQGEHOLHIVLQÀXHQFHWKH
0DNLQJWKHEHVWXVHRI\RXUPHQWDODQG GHFLVLRQV\RXPDNHDERXW\RXUPHQWDODQG
SK\VLFDOKHDOWKVHUYLFHV SK\VLFDOKHDOWK
/HDUQLQJKRZPHQWDOKHDOWKDQGSK\VLFDO %RWWRP/LQH<RXKDYHDFFRPSOLVKHG
ZHOOQHVVZLOOKHOS\RXWRDFKLHYH\RXUJRDOV a great deal by completing the WSM
DQGVXSSRUW\RXUSHUVRQDOUHFRYHU\ SURJUDPDQGLW·VLPSRUWDQWWRUHFRJQL]H
your accomplishment!
194 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
7KLVLVDJRRGWLPHWRUHYLVLWWKHTXDOLW\RIOLIHSURJUHVVFKHFNOLVWĪ$SSHQGL[$ī3OHDVHJRWR
FROXPQDQGLQGLFDWHIRUHDFKJRDODUHDWKDWLVLPSRUWDQWWR\RXLI\RXKDYH
ī0DGHQRLPSURYHPHQWī0DGHLPSURYHPHQWRUī,KDYHDFFRPSOLVKHGWKLVJRDO
Discussion point: What goal areas are you most pleased about having made
improvement or having accomplished?
)RUJRDODUHDVZKHUH\RXKDYHVHHQLPSURYHPHQWRU\RXKDYHDFFRPSOLVKHG\RXUJRDO\RX
FRXOGWDNHSULGHLQKRZ\RXKDYHWDNHQVWHSVWRVXSSRUW\RXUUHFRYHU\,IWKHUHDUHDUHDVWKDW
DUHLPSRUWDQWWR\RXEXW\RXKDYHQRWPDGHDQ\LPSURYHPHQW\RXPD\FKRRVHWRPDNHWKLV
WKHIRFXVRI\RXULQGLYLGXDOPHHWLQJVZLWK\RXUFRXQVHORUWKHUDSLVWRUGRFWRU<RXPD\DOVR
FKRRVHWRGLVFXVVWKHVHJRDOVZLWKSHHUVIDPLO\PHPEHUVDQGRWKHUV\RXWUXVW3HUKDSVWKHUH
DUHRWKHUVHUYLFHVWKDWPD\KHOS\RXDFFRPSOLVKWKHVHJRDOV.HHSLQJ\RXUJRDOVLQPLQGDQG
PDNLQJVXUHSHRSOHNQRZDERXWWKHPPD\KHOS\RXWR¿QGQHZRSSRUWXQLWLHVWKDWPD\KHOS
\RXPRYHIRUZDUG&RQVLGHUZULWLQJGRZQWKHJRDODUHD\RXZDQWWRIRFXVRQDQGZKDWVWHSV
\RXPD\WDNHWRPRYHWRZDUGVDFFRPSOLVKLQJWKLVJRDO
7KHJRDODUHD,ZDQWWRIRFXVRQLVBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
2QHVWHS,PD\WDNHLVBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
3OHDVHJRWRWKHVXUYH\DWWKHHQGRIWKHZRUNERRNDQGFRQVLGHUFRPSOHWLQJDQGWHDULQJLW
RXW3OHDVHVHQG\RXUFRPSOHWHGVXUYH\WRWKH:60ZRUNERRNDXWKRUVE\JLYLQJLWWR\RXU
JURXSOHDGHURUE\VHQGLQJLWRQ\RXURZQWRWKHDGGUHVVOLVWHGRQWKHVXUYH\7KHUHLVDOVRD
VXUYH\IRU\RXUJURXSOHDGHUWRFRPSOHWH<RXUJURXSPD\GHFLGHWRXVHWKLVWLPHLQWKHJURXS
WRFRPSOHWHWKHVXUYH\V7RSURWHFW\RXUSULYDF\SOHDVHGRQRWSXW\RXQDPHRQWKHVXUYH\
ACTION STEP:
C E L E B R AT E Y O U R A C C O M P L I S H M E N T ! !
6XPPDU\RIPDLQSRLQWVRIWKLVOHVVRQ/HDGHUSURYLGHVVSHFLÀFSRVLWLYHIHHGEDFN
,QYLWHSDUWLFLSDQWVWRVKDUHIHHGEDFN
Personal Workbook | 195
5HYLHZODVWOHVVRQPDLQSRLQWV5HYLHZDFWLRQVWHSVIURPODVWOHVVRQ5HYLHZNQRZO-
edge and experience with today’s lesson, 4. Why important, 5. Overview of the agenda
(QGLQJWKH:603URJUDPEXWQRWWKH (YHQWKRXJKWKH:60JURXSPD\EHFRPLQJ
work WRDQHQGWKHZRUNFRQWLQXHV:KDW\RXKDYH
OHDUQHGPD\KHOS\RXWRFRQWLQXHPDNLQJ
(QGLQJVOHDGWRQHZEHJLQQLQJV3HRSOHXVXDOO\
SURJUHVVWRZDUGUHFRYHU\
KDYHVWURQJIHHOLQJVZKHQWKLQJVFRPHWRDQ
HQG,W¶VQRWXQXVXDOIRUSHRSOHWRIHHOSURXG
DERXWDFFRPSOLVKLQJDQG¿QLVKLQJDSURMHFW :K\LVLWLPSRUWDQWWRUHFRJQL]H
EXWDOVRVDGWKDWLW¶VFRPLQJWRDQHQG7KLVLV HQGLQJVDVZHOODVEHJLQQLQJV"
HVSHFLDOO\WUXHZKHQSHRSOHKDYHEHHQVKDULQJ 7KH:60JURXSLVQRWDQHQGLQLWVHOIEXW
YHU\LPSRUWDQWDQGGHHSO\SHUVRQDOSDUWVRI RQHDSSURDFKWRKHOSLQJLQGLYLGXDOVJDLQ
WKHLUOLYHV NQRZOHGJHDQGVNLOOVWRPDQDJHPHQWDO
KHDOWKSUREOHPVDQGSXUVXHLPSRUWDQW
,WLVYHU\FRPPRQIRUSHRSOHWRKDYHDPL[RI
IHHOLQJVZKHQDSURJUDPOLNH:60LVFRPLQJ JRDOVDQGWRHQMR\OLIH
WRDQHQG7KHIROORZLQJIHHOLQJVDUHDVVRFLDWHG 3HRSOHZKRJHWWKHPRVWRXWRIWKH:60
ZLWKHQGLQJV 3URJUDPDUHOLNHO\WRVHHWKHHQGLQJDVDQ
$QJHU DFFRPSOLVKPHQW7KH\DUHOLNHO\WRVHHLW
DVDQRSSRUWXQLW\WRXVHZKDWWKH\KDYH
6DGQHVV OHDUQHGWRLPSURYHWKHTXDOLW\RIWKHLU
:RUU\ OLYHV
'LVDSSRLQWPHQW 6RPHWLPHVDSHUVRQPD\KDYHVWURQJIHHOĥ
5HOLHI LQJVRIVDGQHVVDVWKHJURXSLVFRPLQJWR
DQHQG,W¶VLPSRUWDQWWRUHFRJQL]HWKDW
0DNLQJWKHPRVWRIWKH:603URJUDPDOVR WKLVLVDFRPPRQKXPDQH[SHULHQFH,W¶V
PHDQVXVLQJZKDW\RXKDYHOHDUQHGWRFRQWLQXH DOVRDVLJQWKDWWKHSHRSOHLQWKHJURXSDUH
PDNLQJSURJUHVVLQLPSURYLQJ\RXUPHQWDODQG LPSRUWDQWWR\RX
SK\VLFDOKHDOWK$1'SXUVXLQJLPSRUWDQWJRDOV
Discussion Points:
:KDWIHHOLQJVGR\RXKDYHDVWKLV:60JURXSLVFRPLQJWRDQHQG"
:KDWKDVEHHQWKHPRVWLPSRUWDQWSDUWRIEHLQJLQWKLVJURXS"
196 | Wellness Self-Management
P E R S O N A L I Z E D W O R K S H E E T:
Thinking about how to make the most
of what you have learned
7KHUHDUHDQXPEHURIVWHSV\RXPD\WDNHWRFRQWLQXHOHDUQLQJDQGXVLQJZKDW\RXKDYH
OHDUQHG&KHFNWKHVWHSV\RXPD\ZDQWWRWDNHWRFRQWLQXHWKHZRUN\RX¶YHEHJXQLQWKH
:60JURXS
&RQWLQXHUHODWLRQVKLSVZLWKSHRSOH\RXJRWWRNQRZLQWKH:60JURXS
7DNHZKDW\RX¶YHOHDUQHGDQGXVHLWWRSXUVXHJRDOVWKDWDUHLPSRUWDQWWR\RX
Ħ2EWDLQLQJSDLGZRUN
Ħ*HWWLQJDYROXQWHHUMRE
Ħ3XUVXLQJHGXFDWLRQDOJRDOV
Ħ&KDQJLQJZKHUH\RXOLYH
Ħ0DNLQJQHZIULHQGV
Ħ3XUVXLQJQHZLQWHUHVWV
Ħ*HWWLQJFORVHUWRIDPLO\DQGIULHQGV
&RQWLQXHWRUHDGWKRVHSDUWVRIWKH:RUNERRNWKDWDUHLPSRUWDQWWR\RX
6HHNRXWDGGLWLRQDOPDWHULDORQWKHLQWHUQHWRULQDOLEUDU\RUERRNVWRUH
%ULQJWKHLQIRUPDWLRQLQWKH:60:RUNERRNLQWRPHHWLQJVZLWKSURIHVVLRQDOVWR
HQKDQFH\RXULQGLYLGXDOZRUN
&RQWLQXHVKDULQJWKHPDWHULDOZLWKIULHQGVIDPLO\RURWKHUV7KHWRSLFVLQWKH:60
:RUNERRNPD\EHKHOSIXOWRRWKHUV
6WDUWDVHOIĥKHOSJURXSDURXQGZHOOQHVVĪJHWWRJHWKHUZLWKRWKHUVRQ\RXURZQZLWKRXW
SURIHVVLRQDOLQYROYHPHQWī
,QVRPHSURJUDPVLWPD\EHSRVVLEOHWRVWDUWDQDOXPQLJURXSWKDWPHHWVRFFDVLRQDOO\
IRUVXSSRUW
,QVRPHSURJUDPV\RXPD\KDYHDQRSSRUWXQLW\WREHLQYROYHGLQFRĥOHDGLQJDQHZ
:60JURXS
Personal Workbook | 197
ACTION STEP:
Continue the work you started
in the WSM group
Write down one step you will take to continue the work.
Step _________________________________________________________________________
When will you do it? __________________________________________________________
Where will you do it?__________________________________________________________
How will you remind yourself to do it? __________________________________________
Who could help you complete your Action Step? ________________________________
What might get in the way of completing your Action Step?______________________
______________________________________________________________________________
Personal Workbook | 199
APPENDIX A:
QUALITY OF LIFE GOALS PROGRESS CHECKLIST
TIME 1 (Lesson 7) TIME 2 (Lesson 34) TIME 3 (End)
Quality of Life Areas I want to improve Midpoint in the At the end of the
as I participate in the WSM group WSM program WSM program
Working at a paid job (part or full time) that I like No improvement No improvement
Improvement Improvement
I’ve achieved this I’ve achieved this
Contributing to my community in a useful way No improvement No improvement
(e.g., volunteering, joining a self help or peer Improvement Improvement
advocacy group) I’ve achieved this I’ve achieved this
Working toward an academic degree, continuing No improvement No improvement
my education, or learning a trade in school Improvement Improvement
I’ve achieved this I’ve achieved this
Living in a place that I like and can manage No improvement No improvement
successfully Improvement Improvement
I’ve achieved this I’ve achieved this
Having a good relationship with one or more No improvement No improvement
family members Improvement Improvement
I’ve achieved this I’ve achieved this
Socializing with friends (spending enjoyable time No improvement No improvement
with others) Improvement Improvement
I’ve achieved this I’ve achieved this
2.Howhelpfulwastheprogramtoyou?
Nothelpful Helpful Veryhelpful
3. Wastheprogramrespectfultoyouasanindividual?
Notrespectful Respectful Veryrespectful
4.Howmuchdidtheprogramhelpyoutomanageyourmentalhealthproblems?
Didnothelp Helped Helpedverymuch
5.Howmuchdidtheprogramhelpyoutomoveforwardinrecovery?
Didnothelp Helped Helpedverymuch
6.DidtheWSMprogramhelptoincreaseyourselfconfidence?
No Maybe Yes
7.DidtheWSMprogramhelptoincreaseyourhopefulnessaboutthefuture?
No Maybe Yes
8.DidtheWSMprogramhelptoimproveyourrelationshipwithmentalhealthproviders?
No Maybe Yes
1
9.DidtheWSMprogramhelptoimproveyourrelationshipswithfamilyorfriends?
No Maybe Yes
10.WouldyourecommendtheWSMprogramtoothers?
No Maybe Yes
11.DoestheWellnessselfmanagementProgramcovertherightamountofinformation?
Notenough Justright Toomuch
PleasewritedownyourthoughtsandfeelingsabouttheWSMprogram.
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Thankyouverymuchforyourfeedback!
Pleasemailyourcompletedsurveysto:
NewYorkStatePsychiatricInstitute
CenterforPracticeInnovations
1051RiversideDrive,Unit100
NewYork,NewYork10032
2
TheWellnessSelfͲManagementGroupFacilitatorSurvey
InstructionstoGroupFacilitators:
WeareveryinterestedinyourexperiencefacilitatingaWSMgroup.Yourcommentswillhelpustocontinually
improvethequalityoftheWSMmaterials,ourtrainingmethodsandouroverallapproachtopromotingWSM
services.Ofcourse,thisiscompletelyvoluntaryandyouhavetheoptiontoidentifyyourselfifyouwishtodo
so.OnbehalfoftheNYSOfficeofMentalHealthandtheCenterforPracticeInnovationsatColumbia
Psychiatry,wethankyouforyourcontributiontotheWSMinitiative.
Name(optional)__________________________________Date_______________
1.HowhelpfulwastheGroupLeadersQuickGuide?
Very Unhelpful Neitherhelpfulnor Helpful Veryhelpful
unhelpful unhelpful
2. Howmuchdidtheprogramhelpyousupportyourclientsinmanagingtheirmentalhealthproblems?
Very Unhelpful Neitherhelpfulnor Helpful Veryhelpful
unhelpful unhelpful
3. Howmuchdidtheprogramhelpyousupportyourclientsinmovingforwardinrecovery?
Very Unhelpful Neitherhelpfulnor Helpful Veryhelpful
unhelpful unhelpful
4. HowmuchwouldyourecommendtheWSMprogramtocolleagues?
Definitelynot Not Neutral Recommend Recommendhighly
recommended recommended
5. HowhelpfulistheWSMprogramcomparedtoothergroupsofferedtoyourclients?
Very Unhelpful Neitherhelpfulnor Helpful Veryhelpful
unhelpful unhelpful
6. HowprofessionallysatisfyinghasitbeenfacilitatingaWSMgroup?
Veryunsatisfying Unsatisfying Neutral Satisfying Verysatisfying
7. HowwouldyoudescribeyourexperienceoftheWSMprogramsinceyouwerefirstintroducedtotheWSMprogram?
Verymuchless Somewhatless AboutwhatI Exceededmy Exceededmyexpectations
thanwhatI thanIexpected expected expectations verymuch
expected somewhat
3
8. HasyourinvolvementwiththeWSMgroupprogramaffectedyourhopefulnessabouttherecoveryprocess?
Muchlesshopeful Somewhatless Neutral; Somewhatmore Muchmorehopeful
hopeful hopeful
9.HowhelpfulhaveyoufoundtheR.O.P.E.S.formatforfacilitatingaWSMgroup?
Very Unhelpful Neitherhelpful Helpful Veryhelpful
unhelpful norunhelpful
10. HasyourinvolvementwiththeWSMprogramaffectedyourconfidenceinworkingwithadultswithseriousmental
healthproblems?
Muchless Lessconfident Neutral Moreconfident Muchmoreconfident
confident
11. DidtheWSMworkbookcovertherightamountofinformation?
Notenough Justright Toomuch
PleasedwritedownanyothercommentsyouwouldliketoshareaboutyourinvolvementintheWSMprogram
includingsuggestionsforimprovement.
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
Thankyouverymuchforyourfeedback!
Pleasemailyourcompletedsurveysto:
NewYorkStatePsychiatricInstitute
CenterforPracticeInnovations
1051RiversideDrive,Unit100
NewYork,NewYork10032
4
OPTIONALATTENDANCETRACKINGFORM
Program______________GroupLeader(s)______________DateGroupBegan_________
GroupName___________________________________
# Initials
LessonsCompleted:Circlethenumberforeachlessonthatthepersonattendedina
scheduledgrouporcompletedinamakeͲupsession.
1 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
2 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
3 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
4 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
5 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
6 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
7 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
8 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
9 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
10 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
11 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
12 12345678910111213141516171819202122232425
2627282930313233343536373839404142434445464748
495051525354555657
5
6
GROUP LEADERS QUICK GUIDE TO CONDUCTING
WELLNESS SELF MANAGEMENT (WSM) GROUPS
CONDUCTING A WSM GROUP
THE BEGINNING OF A WSM GROUP: Review and Overview
ASK: What was one of the important points you took away from the last group?
CHECK: Who chose to complete an ACTION STEP? What was your experience?
STATE: Today we are starting/continuing a topic called ____that starts on page __of your workbook.
STATE: The plan for today includes reading and discussing important information on this topic;
completing a worksheet and deciding on an Action Step.
ASK: Let’s begin by discussing what experience group members have had with this topic. What does the
topic mean to you? What experience have you had with this topic?
ASK: Now that we’ve read and discussed some important information on this topic, are there any
questions about the material?
STATE: One of the goals of the WSM program is to make sure everyone gets a chance to relate the topic to
his/her own life. The PERSONALIZED WORKSHEET gives you an opportunity to do so. Please
take some time to complete the worksheet. It may be helpful for us to go through the first several
items together to make sure the worksheet is clear to everyone. Afterwards you will have an
opportunity to discuss what you have learned.
STATE: One of the important parts of the WSM group is taking what you have learned and deciding to
continue your learning through completing an ACTION STEP. Even if you are not interested in
learning more about this topic right now, it may be helpful to complete an ACTION STEP to
improve your planning skills.
ASK: Who is interested in completing an ACTION STEP related to this topic? (If at least one person is
interested, the other group members participate by giving suggestions and sharing ideas).
Note: Some ACTION STEPS lend themselves to role play and practice in the WSM group. Other
ACTION STEPS lend themselves to GROUP ACTION STEPS (e.g., visits to a community
resource)
ASK: How do you feel about today’s group? Is the topic interesting and helpful or not? Did we go too fast,
too slow or just right today?
NOTE: place emphasis on positive feedback and reinforcement for all efforts and behaviors that
7
contributed to the group.