STEADY ADOLESCENT WORKBOOK

Fun Activities Session A1Being in the countryWearing expensive or formal clothesMaking contributions to religious orcharitable groupsTalking about sportsMeeting someone newTaking tests when well preparedGoing to a concertPlaying baseball or softballPlanning trips or vacationsBuying things for myselfBeing at the beachDoing art work (painting, drawing,movie-making, etc.)Rock climbing or mountaineeringReading a spiritual bookPlaying golfRearranging or redecorating myroom or the houseGoing to a sports eventReading a "How to Do It" book orarticleGoing to the races (horse, car, boat,etc.)Reading stories, novels, poems, orplaysGoing to a fun partyGoing to lectures or hearingspeakersDriving skillfullyBreathing clean airThinking up or arranging songs ormusicDrinking your favorite drinkSaying something clearlyBoating (canoeing, kyaking,motorboating, sailing, etc.)Pleasing my parentsRestoring antiques, refinishingfurnitureWatching televisionTalking to myselfCampingWorking in politicsWorking on machines (cars, bikes,motorcycles, etc.)Thinking about something good inthe futurePlaying cardsCompleting a difficult taskLaughingSolving a problem, puzzle,crosswordBeing at weddings, baptisms,confirmations, etc.Criticizing someoneShavingHaving lunch with friends or coworkersPlaying tennisTaking a showerDriving long distancesB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page A1.5Woodworking, carpentryWriting stories, novels, plays, orpoetryBeing with animalsRiding in an airplaneExploring (hiking away from knownroutes, etc.)Having a frank and open discussionSinging in a groupThinking about myself or myproblemsWorking on my jobGoing to a partyGoing to church functions (socials,classes, bazaars, etc.)Speaking a foreign languageGoing to service, civic, or socialclub meetingsGoing to nonschool-relatedmeetingsBeing in a sporty or expensive carPlaying a musical instrumentMaking snacksSnow skiingBeing helpedWearing informal clothesCombing or brushing my hairActingTaking a napBeing with friendsCanning, freezing, makingpreserves, etc.DrivingSolving a personal problemBeing in a cityTaking a bathSinging to myselfMaking food or crafts to sell or giveawayPlaying pool or billiardsBeing with relativesPlaying chess or checkersDoing craft work (pottery, jewelry,beads, weaving, etc.)Lifting weightsPutting on makeup, fixing my hair,etc.Designing or draftingVisiting people who are sick, shutin, or in troubleCheering, rootingBowlingBeing popular at a gatheringWatching wild animalsHaving an original ideaGardening, landscaping, or doingyard workGetting something for nothingReading essays or other academicliteratureWearing new clothesDancingPage 20 of 87Sitting in the sunRiding a motorcycleJust sitting and thinkingSeeing good things happen to myfamily or friendsGoing to a fair, carnival, circus, zoo,or amusement parkTalking about philosophy orreligionPlanning or organizing somethingListening to the sounds of natureDating, etc.Having a lively talkRacing in a car, motorcycle, boat,etc.Listening to the radioHaving friends come to visitCompeting in a sports eventIntroducing people who I thinkwould like each otherGiving giftsGoing to school, organization, orgovernment meetingsGetting massages or backrubsGetting letters, cards, or notesWatching the sky, clouds, or a stormGoing on outings (to the park, apicnic, a barbecue, etc.)Playing basketballBuying something for my familyTaking picturesGiving a speech or a presentationReading mapsGathering natural objects (rocks,driftwood, etc.)Working on my financesWearing clean clothesHelping someoneBeing in the mountainsGetting a job, workingHearing or telling jokesWinning a betBuying a small thing for myself orsomeone elseTalking about my familyMeeting someone new who attractsmeGoing to a revival or crusadeTalking about my healthSeeing beautiful sceneryEating a good mealImproving my health (getting newglasses, changing my diet, etc.)Going downtown or to a shoppingmallWrestling or boxingHuntingPlaying in a musical groupHikingGoing to a museum or exhibitWriting papers, essays, reports, etc.Doing a job well

Having spare timeFishingLending somethingBeing noticed as attractivePleasing employers, teachers, etc.Counseling someoneGoing to a health club, sauna, hottub, etc.Learning to do something newGoing to a drive-in (McDonalds,etc.)Complimenting or praising someoneThinking about people I likeBeing with my parentsHorseback ridingProtesting social, political, orenvironmental conditionsTalking on the telephoneHaving daydreamsKicking leaves, sand, pebbles, etc.Playing lawn sports (croquet,horseshoes, etc.)Going to a meeting with friendsSeeing famous peopleGoing to the moviesKissingBeing aloneBudgeting my timeCooking mealsBeing praised by people I admireOutwitting a "superior"Feeling the presence of the Lord inmy lifeDoing a project in my own wayDoing "odd jobs" around the houseCryingBeing told I am neededBeing at a family reunion or gettogetherGiving a party or get-togetherWashing my hairCoaching someoneGoing to a restaurantSeeing or smelling a flower or plantBeing invited outReceiving honors (civic, school,etc.)Using perfume or makeupHaving someone agree with meTalking about old timesGetting up early in the morningHaving peace and quietDoing experiments or otherscientific workVisiting friendsWriting in a diaryPlaying footballBeing counseledSaying prayersGiving massages or backrubsMeditating or doing yogaWatching professional wrestling orboxingDoing favors for peopleB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Talking with people on the job or inclassStretchingBeing relaxedBeing asked for my help or adviceThinking about other people'sproblemsPlaying board games (Monopoly,Scrabble, etc.)Sleeping soundly at nightDoing heavy outdoor work (cuttingor chopping wood, etc.)Reading the newspaperSnowmobiling or dune-buggy ridingBeing in a therapy or support groupDreaming at nightPlaying ping-pongBrushing my teethSwimmingRunning, joggingGymnastic, fitness, or fieldexercisesWalking barefootPlaying frisbee or catchDoing housework or laundry;cleaning thingsBeing with my roommateListening to musicArguingKnitting, crocheting, embroidery, orneedleworkAmusing peopleTalking about sexGoing to a barber or beauticianHaving house guestsBeing with someone I loveReading magazinesSleeping lateStarting a new projectBeing stubbornGoing to the libraryPlaying soccer, rugby, hockey,lacrosse, etc.Preparing a new or special foodBirdwatchingShoppingWatching peopleBuilding or watching a fireWinning an argumentSelling or trading somethingFinishing a project or taskConfessing or apologizingRepairing thingsWorking with others as a teamBicyclingTelling people what to doBeing with happy peoplePlaying party gamesWriting letters, cards, or notesTalking about politics or publicaffairsAsking for help or adviceGoing to banquets, luncheons,potlucksPage 21 of 87Talking about my hobby or specialinterestWatching attractive women or menSmiling at peoplePlaying in the sand, a stream, thegrass, etc.Talking about other peopleBeing with my girlfriend orboyfriendHaving people show interest in whatI have saidGoing on field trips, nature walks,etc.Expressing my love to someoneCaring for houseplantsHaving coffee, tea, a coke, etc., withfriendsTaking a walkCollecting thingsPlaying handball, paddleball,squash, etc.SewingRemembering a departed friend orloved one, visiting the cemeteryDoing things with childrenBeachcombingBeing complimented or told I havedone wellBeing told I am lovedEating snacksStaying up lateFeeling proud about family orfriendsBeing with my familyGoing to auctions, garage sales, etc.Thinking about an interestingquestionDoing volunteer work; working oncommunity service projectsWaterskiing, surfing, scuba divingReceiving moneyWatching the sky, clouds, or a stormDefending or protecting someone;stopping fraud or abuseHearing a good sermonWinning a competitionMaking a new friendTalking about my job or schoolReading cartoons, comic strips, orcomic booksBorrowing somethingTraveling with a groupSeeing old friendsTeaching someoneUsing my strengthTravelingGoing to school-related parties orget-togethersAttending a concert, opera, or balletPlaying with petsGoing to a playLooking at the moon or starsBeing coached

Fun Activities Session A1Page A1.7Life ExperimentWhen, Where,How Often?1.Record your mood and daily fun activities in your Mood and ActivityDiary in the front of your workbook.2.Personal Goal (Optional):Success Activity1.Fill out your Mood and Activity Diary for today.Preview of the Next Session1.Our study of fun activities will continue over the next several weeks. During the next twosessions, we'll develop a plan for increasing pleasant activities in order to change our moods.B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 22 of 87

ADOLESCENT WORKBOOKFUN ACTIVITIES SESSION A2Learning How to ChangeB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 23 of 87

Fun Activities Session A2Page A2.1Medication PlanPresent Medication:Dose:sinceImprovements due to medication:Side Effects experienced duringthe past week:Possible Solutions for coming week:Plan for next week:B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 24 of 87(date)

Fun Activities Session A2PageA2.2YOUR MOOD GOAL1. Look at your Daily Mood and Activity Diary in the front of your workbook.2. What is the lowest mood you have had in the past week?3. Add one to this, and write the number down here4. This is your suggested mood goal.? Is this a realistic, small step? Is this an OK goal for you?5. If your suggested mood goal is OK with you, write it in the box below.6. If your suggested mood goal is not OK with you, discuss it with your counselor and come upwith a better goal. Write that better goal in the box below.What is your best mood goal for you?My goal for minimum level of mood is .B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 25 of 87

Fun Activities Session A2Page A2.3YOUR FUN ACTIVITIES GOALLook at your Daily Mood and Activity Diary on page 1.1 and answer the following questions:1.Are your mood and pleasant activities related?YesNo2.Is your lower mood level related to doing fewerpleasant activities?YesNoIs doing more pleasant activities related to yourmood level going up?YesNo3.IN THE LAST WEEK:4.Add the daily totals of activities on page 1.1. .Total number of fun activities 5.How many days was this data collected for?. Total number of days 6.What is your average daily number of fun activities?(Total number of activities divided by total number of days.) . average YOUR GOAL SHOULD BE BETWEEN A LOW AND HIGH POINT"Low Point" - your goal shouldbe no lower than this.This is your lowest number offun activities last week plus one"High Point" - your goal shouldbe no higher than this.This is your average of funactivities (see 6 above) minus oneLow Point High Point Now look at your lowand high points. Whatis a good fun activitygoal for you, betweenthese two numbers?My goal for my minimum level of fun activities is .B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 26 of 87

Fun Activities Session A2Page A2.4REWARD MENUA.PEOPLEList two people with whom you would like to spend more time each week, but don'tusually get a chance to.1.2.B.PLACESList two places where you would like to spend more time, but rarely get a chance to.1.2.C.THINGSList two things you don't own that you would really like to have. Make sure they arethings you can afford (for example, a book, a tape or CD, clothes, etc.).1.2.List your four favorite foods and non-alcoholic drinks. You may also want to includeitems that you haven't tried very often.D.1.3.2.4.ACTIVITIESList two activities you would like to do more often.1.2.E.REWARDSNow select three rewards from your lists above that are the most powerful for you.1.2.3.B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 27 of 87

Fun Activities Session A2Page A2.5SELECTING GOALS AND WRITING A CONTRACTFun Activities GoalsFun activities goal (from bottom of page 2.3).Fun Activities ContractMy goal for the next week is to do at leasttotal isfun activities every day. Each day that my daily, I will reward myself with(smaller reward)If I reach my goal five days out of seven during the next week, I will reward myself with(bigger esWedThursFriSatSunMonTuesWedThursFriSatSunGoal Metthis weekGoal Metnext weekGoal Metthird weekB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 28 of 87

Fun Activities Session A2Page A2.6LIFE EXPERIMENTWhen, Where,How Often?1. Continue tracking your daily mood and fun activities in your Mood andActivity Diary.2. Try to maintain your fun activities at or above your goal. Follow the termsof your contract (either page A2.5 or A3.2) by keeping track of whetheryou achieve your goals on a daily and weekly basis; give yourself thereward you have selected if you're successful.3. Personal Goal (Optional):Success Activity1.Check the pleasant activities that you did today and also rate your mood in your Mood andActivity Diary.B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 29 of 87

ADOLESCENT WORKBOOKFUN ACTIVITIES SESSION A3Setting GoalsB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 30 of 87

Fun Activities Session A3Page A3.1Medication PlanPresent Medication:Dose:sinceImprovements due to medication:Side Effects experienced duringthe past week:Possible Solutions for coming week:Plan for next week:B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 31 of 87(date)

Fun Activities Session A3Page A3.2IMPROVED FUN ACTIVITIES GOAL and CONTRACTImproved Fun Activities GoalsNew Fun activities goal.Fun Activities Contractfun activities every day. Each day that my dailyMy goal for the next week is to do at leasttotal is, I will reward myself with(smaller reward)If I reach my goal five days out of seven during the next week, I will reward myself with(bigger dThursFriSatSunMonTuesWedThursFriSatSunGoal Metthis weekGoal Metnext weekGoal Metthird weekB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 32 of 87

Fun Activities Session A3Page A3.3WHAT PATTERNS ARE THERE?1.Look at your Mood and Activity Diary. Are some days of the week (for example,weekends) associated with patterns/changes in your mood and activity levels?YesNoExplain2.Think about the patterns in your pleasant activities in your Mood and Activity Diary.What are some of the things that seem to be related to doing pleasant activities? Wasanything special happening on the days when you did lots of pleasant activities, or ondays when you did very few?STOP3.What could you do to change some of these patterns and create more opportunities to dothe pleasant activities you listed?4.Place a star by the idea or strategy above that would make the most difference.B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 33 of 87

Fun Activities Session A3Page A3.4LIFE EXPERIMENTWhen, Where,How Often?1.Try to maintain your fun activities at a specific level. Follow the termsof your contract (either page A2.5 or page A3.2) by keeping track ofwhether you achieve your goals on a daily and weekly basis; giveyourself the reward you have selected if you're successful.2.Continue tracking your pleasant activities and mood every day usingyour Mood and Activity Diary.3.Personal Goal (Optional):Success Activity1.Write the total number of fun activities that you did today in your Mood andActivity Diary.2.If you did enough fun activities to meet your daily goal, put a checkmark in theappropriate box on your contract (page A3.2)Preview of the Next SessionNext session, we will check to see if you were able to meet your contract goals.B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 34 of 87

ADOLESCENT WORKBOOKFUN ACTIVITIES SESSION A4Making A Plan WorkB:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 35 of 87

Fun Activities Session A4Page A4.1Medication PlanPresent Medication:Dose:sinceImprovements due to medication:Side Effects experienced duringthe past week:Possible Solutions for coming week:Plan for next week:B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 36 of 87(date)

Fun Activities Session A4Page A4.2MAKING THE FUN ACTIVITIES PLAN WORK1.Which of the following might be helpful for you? Check all that apply.Schedule pleasant activities in advance.Don't let yourself back out or give excuses.Make a commitment to do more pleasant activities.Set aside blocks of time for things you have to do and for pleasant activities.Make a “to do” list.Anticipate problems and try to prevent them.2.If parents object, make "a deal" (e.g., "If l do my chores, can I go to the movies?")Balance what you have to do with what you want to do.Make reservations.Begin to keep a calendar or datebook.Find a partner who is also trying (or willing) to do more fun stuffMake a "quickies" list of fun activities that can be done in 10 minutes or lessOther ideas:Other ideas:Other ideas:Other ideas:Other ideas:Other ideas:Circle the one or two ideas above that will help you meet your pleasant activities goals.How can you use these in the next few days?B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOCIRB approved 1-18-00 rvsd 3/28/00Page 37 of 87

Fun Activities Session A4Page A4.3YOUR SOCIAL SUPPORT SYSTEMYour social support system includes your family, friends, neighbors, acquaintances, co-workers etc.STRENGTHENING YOUR SOCIAL SUPPORT SYSTEMTwo important principles to keep in mind are:1. If your social support group is too small, make it LARGER. Your group is too small a) if you don't have anyone that you can trust for help with personal matters, b) if you don't have anyone to go to if you need help, or c)if you have no friends or acquaintances to do things with.2. If your social support group is a good size, appreciate it and keep it going.HOW CAN I MAKE MY SOCIAL SUPPORT SYSTEM STRONGER?(Check all that app

Jan 27, 2018 · B:\STEADY\CBT\TEEN\STEADY WORKBOOK 2000.DOC Page 3 of 87 IRB approved 1-18-00 rvsd 3/28/00 7 6 5 4 3 2 1 12 10 8 6 4