(p. 75) Review and Farewell
This is the last session of the group. Key points from the last 11 sessions will be covered. You will share the goals and plans you developed on the Personal Goal Planning Sheet. You will also have the opportunity to share your thoughts about the group with the other group members. Finally, you will say good-bye to the group. Remember, even though the group is ending, you should keep working to improve your SAD symptoms and to make future winters even better for you.
The Most Important Things You Have Learned in This Group
1. SAD and SAD symptoms are a very common experience, especially at higher latitudes.
2. SAD symptoms fall into four main categories—physical, emotional, cognitive, and behavioral. All of these types of symptoms interact with each other, as in a domino effect, to create the “vicious SAD cycle.”
3. Your frequency of pleasant activities relates to how you feel. Becoming inactive can make your SAD worse, but doing more pleasant activities can make you feel better.
4. What you think about relates to how you feel. Negative automatic thoughts tend to contain cognitive distortions that make your SAD worse. (p. 76)
5. Evaluating your negative automatic thoughts and coming up with more positive and realistic thoughts called “rational responses” can help you feel better.
6. Core beliefs are basic ideas we have about ourselves, other people, and the world in general. When your negative core beliefs are activated during a SAD episode, they can cause negative automatic thoughts. Identifying and replacing negative core beliefs can improve your mood.
7. After group, it is important to maintain gains and prevent relapse by continuing to practice your skills.
Reflecting on Your Progress
Answer the following questions to review how far you have come since the beginning of group:
1. Out of the skills that you have learned, which have been most helpful to you?
2. What do you see as the biggest change you have made from this group?
3. What do you think is left to improve upon?
Do not forget that you are responsible for any improvements you have made in this group! You did not just sit here passively and listen to the material. You interacted with the group, asked questions, thought about the material between sessions, and did a homework assignment after every session. You deserve the majority of the credit. Do not discount your own contribution to your feeling better.
If you would like to learn more about CBT, here are a few suggested books, available in paperback at most public libraries and book stores:
Burns, D. D. (1999). Feeling good: The new mood therapy: The clinically proven drug-free treatment for depression (Revised and Updated ed.). New York: Avon Books.Find this resource:
This book, revised in 1999, is one of the most highly recommended self-help books ever. It focuses on the principals of cognitive therapy.
Greenberger, D., & Padesky, C. A. (1995). Mind over mood: Change how you feel by changing the way you think. New York: The Guilford Press.Find this resource:
This is a hands-on self-help book using cognitive therapy techniques. It contains many worksheets and practice exercises.
Lewinsohn, P. M., Munoz, R., Youngren, M. A., & Zeiss, A. M. (1992). Control your depression (Rev. ed.) (Paperback). New York: Fireside.Find this resource:
This book focuses on the principals of behavior therapy for depression, including pleasant activities, relaxation, and social skills.
Westermeyer, R. (2004). Kicking depression’s ugly butt: Tried and true methods for outsmarting depression. St. Louis, MO: Quick Publishing, LC.Find this resource:
This book focuses on the principals of cognitive therapy and has sections on social skills and anxiety.
Young, J. E., & Klosko, J. S. (1994). Reinventing your life: The breakthrough program to end negative behavior … and feel great again. New York: Plume.Find this resource:
This cognitive therapy self-help book focuses more on core beliefs. (p. 78)