Relaxation Course
Program duration, frequency
The next session starts October 1, 2007 and runs 8 weeks (skipping
Oct. 8) Sessions will run Monday nights from 7 to 9 p.m.
Registration process
Those wishing to take the course MUST have a short interview
with the course instructor prior to the first session. Please call
Joan Fisher at 604-467-6034 or email at
amhrc@telus.net to arrange
your interview time.
Cost/fees
The course fee is $2.00 to cover the cost of the relaxation
CD—or bring two blank cassette tapes to the first session if your
require cassettes.
Description of program
This group will be seven sessions, six of which will follow the
Changeways Relaxation Programme, which is designed to provide
participants with training in a set of effective relaxation
strategies. Relaxation in this context means more than just taking
a nap or reading a good book. Instead, it means the practice of an
exercise designed to reduce muscle tension and other physical
symptoms of stress. The strategies taught in the course are
well-researched and have been shown to be effective for a wide range
of difficulties.
The seventh session will be centered on some
practices from Mindfulness-Based Cognitive Therapy. International
research shows that this is an effective method for preventing
relapse after recovery from depression.
The skills covered include:
Diaphragmatic Breathing
A technique designed to help you breath more slowly and deeply.
This strategy can be helpful with problems such as panic attacks,
chest “tightness”, and shortness of breath caused by shallow
breathing. It can also be used to assist you in developing a more
relaxed state while in a stressful situation.
Progressive Relaxation
This is perhaps the most well-researched of all the relaxation
techniques. It involves focusing on specific muscle groups, adding
tension to each group in turn, and letting go of the tension. The
course trains participants in the different component exercises and
provides a recorded set of instructions for home practice.
Passive Relaxation
This technique is similar to progressive relaxation and is
preferred by some people. It does not involve increases in muscle
tension and so it often more helpful for those with chronic pain
problems. The course provides recorded instructions for home
practice.
Cue-Controlled Relaxation
This is a set of procedures designed to help participants
anticipate increases in anxiety before they become unmanageable. A
brief relaxation procedure is taught that participants can then
practice when they recognize that tension is about to increase.
Imagery
Imagery can be a helpful addition to the standard relaxation
exercises. The course provides participants with guidelines for
including imagery in their relaxation practice sessions.
Mindfulness-Based practices
This taste will hopefully be a prelude to a longer course on
these practices. It is based on the work of Zindel Segal (Toronto),
Mark Williams (Wales) and John Teasdale (Cambridge), and earlier
chronic pain and depression relief work by Jon Kabat-Zinn as well
as, even earlier, Zen masters. The work of modern practitioners
comes from the observation that people who have recovered from an
episode of depression are much more vulnerable to fear and
rumination on negative thoughts that lead to relapse. Mindfulness
work, practiced daily, keeps people focused in the present rather
than in negative past histories or fearful futures and instills a
purposeful unconditional friendliness and awareness of inner shifts,
however subtle, in mind and body.
This session will focus on breathing and
movement meditations and some theory.
Eligibility Criteria
Open to all residents of Maple Ridge and Pitt Meadows
Who is likely to benefit from the course?
Most people can benefit from a set of specific, effective
relaxation strategies at their disposal. Those who experience a
great deal of anxiety or have a lot of stress in their lives may
find the course particularly useful. In addition, many physical
problems (such as chronic pain, headaches, and irritable bowel
syndrome) may be made worse by stress-related tension and can be
helped with regular relaxation practice. Relaxation is rarely a
complete solution for any problem, but it can be a useful resource
for dealing with a large number of problems.
What does participation involve?
If you are interested in the relaxation course, you should be
willing to commit yourself to attend all seven sessions. Each
session builds on the last, and so absences can disrupt your
progress.
Attending the classes is only a part of the
commitment. Relaxation techniques take a significant amount of
practice before they become effective. If you participate, you will
be asked to set aside up to half an hour per day for relaxation
practice for the full duration of the course. You should be
prepared to practice regularly for a number of weeks before any of
the benefits of relaxation become obvious.
It is best to wear casual clothing, since you
will be practicing the relaxation techniques during the classes.
Bring a pillow and, if possible, a mat or blanket.
Skills for
Successfully Coping with
Anxiety and Depression
What: Free ten session group
When: Starts October 15,
2007. Sessions run Mondays from 3:30 to 6 pm
Where: Adult Mental Health Resource
Centre/Family Education and Support Centre
22554 Lougheed Highway, Maple Ridge
Must: Have pre-group interview with
coordinator (604-467-6034)
This is a free
group with a limited enrolment, open to residents of Maple
Ridge and Pitt Meadows. This course takes place at the Adult Mental
Health Resource Centre, located in the Family Education and
Support Centre, 22554 Lougheed Highway, Maple Ridge.
All participants
must meet with the facilitator before the group starts. To
book a personal interview, please call Joan Fisher at the
Adult Mental Health Resource Centre at 604-467-6034 or email
amhrc@telus.net.
This group is
based on the Changeways Depression Program. It provides
participants with instruction in a variety of
problem-solving and lifestyle management skills. The
content includes:
-
Identifying problems and transforming them into goals
for change.
-
Breaking goals down into manageable steps.
-
Learning about stress.
-
The signs, symptoms, and causes of depression.
-
The effects of diet, exercise, sleep habits, caffeine,
drugs and alcohol.
-
The importance of building recreation into one’s daily
life.
-
Strategies for developing a more satisfying social
life.
-
An introduction to assertiveness skills.
-
Identifying negative and self-defeating thought
patterns.
-
Learning to think in a more balanced and realistic
manner.
-
Preventing mood problems from becoming unmanageable.
This group is
appropriate for people experiencing depression, dysthymia,
bipolar II disorder, generalized anxiety disorder and
adjustment disorder or other major life stressors. People
with psychosis, borderline personality disorder, current
alcohol and drug problems, head injuries or developmental
delays are not appropriate for this group. The group
requires an ability to read at a grade six level (or help to
read the manual and do the written homework exercises),
a
willingness to attend all the sessions, to take part in the
simple small group or partnered exercises and to do the
assigned homework.
Assertiveness Skills Group
What: Free ten session group on
developing assertiveness skills
When: To be announced
Where: Adult Mental Health Resource
Centre/Family Education and Support Centre
22554 Lougheed Highway, Maple Ridge
Must: Have pregroup interview with
coordinator (604-467-6034)
The Adult Mental Health Resource Centre
is pleased to present the Changeways Assertiveness Program,
“Being There”. Group members receive a helpful manual of
assertiveness techniques and information and have ten sessions in a
comfortable and supportive environment in which to learn and
practice the strategies. The core elements of the program are:
·
Understanding assertiveness. A series of teachings and
self-evaluation exercises designed to examine the differences
between assertive, passive, aggressive and passive-aggressive
behaviour. Factors making assertiveness difficult are discussed.
·
Assertiveness skills. Through direct teaching and
demonstrations, the group leader introduces a variety of
assertiveness skills designed for use in a variety of situations.
·
In-Session practice. In most sessions, participants
are asked to form small groups to learn new skills. The exercises
are quite specific and designed to be non-threatening and
supportive.
·
Between-session practice. Participants are asked to
keep records of challenging interpersonal exchanges in their own
lives. They also develop personal homework designed to build skills
in their most relevant situations.
Some of the
assertiveness skills covered are:
·
Nonverbal behaviour – assertive posture, eye contact,
gestures, expression and voice tone.
·
Giving opinions – how to express your self without
trampling on the feelings or rights of others.
·
Receiving feedback- how to deal with and respond to
both compliments and criticism.
·
Giving feedback – strategies for giving compliments
and useful corrective feedback.
·
Saying no – techniques for turning down requests and
keeping control over your own life.
·
Making requests – clearly and effectively letting
others know what you would like.
·
Dealing with conflict – techniques for extended
discussions about difficult issues.
This program is
designed for people feeling interpersonal stress, as well as those
who frequently respond to others using passive, aggressive or
passive-aggressive styles. It may be helpful for those experiencing
some anxiety and depressive disorders as well.
ONE CAUTION: This
program is NOT intended to help clients deal with abusive
relationships. Use of these skills in abusive relationships may
place participants at risk of physical or emotional harm. Those in
abusive relationships are strongly urged to discuss this fact with a
therapist and not to view the group as an effective solution.
What does
participation involve?
This course involves a 10 week
commitment and participants should be prepared to attend all the
sessions. Each session builds on the last one and absences can
disrupt your progress. You should be willing to participate in the
group exercises, to create between-meeting goals for yourself and
carry them out. Be prepared to attend and practice regularly for a
number of weeks before any of the benefits become apparent.
All participants must meet with the
facilitator before the group starts. To book a short personal
interview, please call the Adult Mental Health
Resource Centre at 604-467-6034.
The next group
time will be announced. The course takes place at the Adult Mental
Health Centre, located in the Family Education and Support Centre,
22554 Lougheed Highway, Maple Ridge. The course is free and open to
residents of Maple Ridge and Pitt Meadows.
