网上自学工作坊
研讨会
Counseling and Psychological 服务 offers two, three-session workshops designed to support students struggling with anxiety and depression.
成功秘诀
- Download the appropriate workbook
- Take breaks — ideally do just one session per week
- 练习策略
- 反思你学到了什么
- When prompted, pause the video and reflect on the questions
焦虑的工具箱
Understand anxiety symptoms and develop skills to cope.
To access the videos, click on each session heading. You will be prompted to log in to Microsoft Streams with your 俄亥俄州 username and password.
在这个视频中, we will cover the differences between stress and anxiety, how anxiety can be motivational, the physical symptoms of anxiety and how it effects your body, and how to manage anxiety through deep breathing. We will also briefly discuss sleep hygiene. We will cover the CBT model for understanding how anxiety works, and introduce the Cross Sectional Formulation for disentangling the anxiety experience. 看完这个视频 you will feel more aware of your anxious responses, better able to manage them through relaxation and deep breathing, and more knowledgeable of factors that effect anxiety such as sleep and avoidance.
在这个视频中, we will review the CBT model (or Cross Sectional Formulation) taught in the first 焦虑的工具箱 video, discuss different styles of unhelpful thinking, and learn how to identify unhelpful thoughts and triggers in order to make changes in our thinking patterns. 在本次会议上, we will review the skill of deep breathing and learn a new relaxation skill called Progressive Muscle Relaxation (PMR). 看完这个视频, you will have more knowledge about the ways in which our thoughts can impact the way we feel, including our experience of anxiety. This video will provide concrete tools on recognizing and challenging unhelpful thought patterns.
在这个视频中, we will review deep breathing skills and the Cross Sectional Formulation learned in the first two 焦虑的工具箱 videos. We will learn how to generate alternative responses for anxious thoughts and reactions. We will also learn grounding techniques and other forms of self-care. 看完这个视频, you will have a personalized action plan to manage your anxiety in the future, using tools and techniques you have gathered throughout this series.
源| Adapted from Cal Poly Counseling 服务 焦虑的工具箱
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Understand depressive symptoms and build skills to manage depression.
To access the videos, click on each session heading. You will be prompted to log in to Microsoft Streams with your 俄亥俄州 username and password.
在这个视频中 we will begin to understand the experiences of depression and how it shows up in your life. We will cover how depression differs from sadness, introduce the Cognitive-Behavioral model and the typical symptoms of depression, and practice a Cross Sectional Formulation using your own experiences. We will also cover aspects of self-care such as sleep and exercise, both of which can be greatly influenced by depression. 看完这个视频 you will feel more aware of how depression manifests for you, and have some concrete tools for beginning to identify and manage your symptoms.
在这个视频中, we will review the CBT model (or Cross Sectional Formulation) taught in the first 获取失败 video, learn about the role of unhelpful habits, and discuss different styles of unhelpful thinking. We will begin using these tools to identify thoughts and behaviors that often help to maintain depression. 看完这个视频, you will have more knowledge about how we can create helpful habits and phase out habits that no longer serve our needs. This video will provide concrete tools on recognizing and challenging unhelpful thoughts and behaviors in order to ultimately reduce symptoms.
在这个视频中, we will review the CBT model and other ways of making changes discussed in earlier videos. We will focus on ways to modify our thoughts to make them more helpful, and will practice establishing alternative thoughts for situations. We will work on modifying other behaviors, such as socializing, and pleasant and mastery activities. 在这个视频的最后, you will have a personalized action plan to help deal with depressive symptoms now and in the future.
源| Adapted from Cal Poly Counseling 服务 获取失败