COPEScotland recognise that life challenges can knock the stuffing out of us at times and that COVID19, well, it can sometimes feel not only as if our stuffing has been knocked out but that a steam road roller has also run over us!
This wee booklet was put together as a Self-management tool, which you can use yourself, or share with others for mental wellbeing promotion.
It can also be used in Guided self-help; this is where you work through the booklet with the support of a therapist as part of mental ill-health intervention.
The booklet does invite you to reflect, and if you are still working through some issues that reflecting on your own maybe not be in your best interests, please, seek support for those issues.
The workbook will still be there when you are in a place where you feel safe to use it.
There is a lot to the workbook.
Would you please take time to work through it at a pace that feels comfortable to you?
If you have never used a workbook before for self-management, here are some tips you may find helpful:
- Do it because it matters to you and you think it will offer some value to your life
- Decide where and when you can have time to work through the materials so you can give them your full attention
- Decide if you need a self-management buddy, you can run ideas by, be a sounding board. This doesn't need to be a therapist unless you struggle with broader mental ill-health issues. A trusted and supportive family member, friend or peer can be a buddy.
- If you are doing this as an electronic version, save it so you can record and save your thoughts as you work through the workbook, and edit where you need to
- If you are doing this as a hard copy, think about using a pencil so you can rub out and edit where you need to
- Before you start each session using the workbook, perhaps visit the 3min relaxation video or some other technique that helps bring you into the moment to give the workbook your attention
- Please don't force it. If you find some sections are a struggle, leave it, come back another day
- The workbook itself offers some ideas to consider, some space to reflect, some tips to consider and invitations for you to deice what action you plan to take and when
The sections in the workbook cover the following areas:
- Introduction and examples of changes life can throw at us
- Internal and external changes
- Coping with change
- Reflecting on who sets the goals and decides the journeys in your life
- Self-care and wellbeing maintenance
- What next has decided to make some changes
- Locus of control
- Confidence and self-esteem
- The Internal Voice
- Positive affirmations
- Enjoyment and achievement, finding balance
- Hobbies and interests
- Making time to be grateful
- Tips on Mindfulness
Our lives are complex and sometimes complicated!
Rarely is it one thing that leaves us feeling flat? It's usually a combination.
This workbook seeks to take a holistic approach to bounce back. Some sections may have more relevance for you than others.
The critical thing is, if you feel you have lost some of your 'oomph' and want to get it back, then this workbook may be a good place to start.
You are worth it.
Even taking 15min a day to complete a section of the workbook and 15min a day to apply some new ideas in practice, over time, could add up to a lot, and before you know it, you have a spring back in your step.
You matter people care, I care.