Bouncing Back

Introduction

Chapter 1: Self-Management: Changing Behavior and Thoughts

Goals and Avoidance Behavior Worksheet Adaptive Thinking Worksheet

Chapter 2: Mood Regulation

Improving Mood through Changing Behavior Increase Enjoyable Activities and Social Interactions Activity Modification Worksheet New Activities Worksheet Exercise Exercise Planning Worksheet Consult Your Healthcare Providers about Mood, Health, Nutrition, and Medication Mood, Health, Nutrition, and Medication Worksheet Perform Acts of Kindness Acts of Kindness Planning Worksheet Change Your Environment Environment Change Worksheet Smile and Laugh Smiling and Laughing Worksheet Improving Mood through Changing Thoughts Practice Self-Acceptance Self-Acceptance Worksheet Focus on the Positive Positive Focus Worksheet: Own Past Actions Positive Focus Worksheet: Others' Past Actions Positive Focus Worksheet: Present Situation Positive Focus Worksheet: The Future Practice Gratitude Gratitude Worksheet Update Your Identity and Purpose Values, Identity, and Purpose Worksheet Conclusions Chapter 3: Stress and Anxiety Management

Understanding Stress and Anxiety What Are Stress and Anxiety? How to Recognize Stress Understanding Stress and Anxiety Worksheet Reducing Stress, Anxiety, and Tension Use Your Body to Relax Use Your Body to Relax Worksheet Use Your Mind to Relax Use Your Mind to Relax Worksheet Prioritize and Subdivide Goals Prioritize and Subdivide Goals Worksheet Choose When and How to Worry Choose When and How to Worry Worksheet Put the Situation into Perspective Put the Situation into Perspective Worksheet Avoid Avoidance Avoid Avoidance Worksheet

Chapter 4: Anger and Frustration Management

Time-Out Time-Out Worksheet More Realistic Thinking "Should Thoughts" Worksheet Assertive Communication Assertiveness Worksheet for Reducing Aggressive Communication Assertiveness Worksheet for Reducing Passive Communication Self-Care Self-Care Planning Worksheet Relaxation Relaxation Worksheet Humor Humor Worksheet Forgiveness Forgiveness Worksheet for Anger at Persons in your Past Forgiveness Worksheet for Anger at Persons in your Present Acknowledgment of Underlying Feelings Worksheet for Understanding and Expressing Feelings Underlying Anger

Chapter 5: Relationship Management

Increasing Cooperation Communication Skills for Increasing Cooperation Worksheet Building Social Connections Social Connection Planning Worksheet Making People Feel Liked, Listened to, and Appreciated

Chapter 6: Memory Management

Remembering Future Events, Appointments, and Obligations Remembering Future Events, Appointments, and Obligations Worksheet Remembering Names When Meeting People Remembering Names When Meeting People Worksheet Remembering What You Read Remembering What You Read Worksheet Remembering Where You Place Belongings Remembering Where You Place Belongings Worksheet Remembering to Take Medications Remembering to Take Medications Worksheet Remembering Jokes, Interesting Facts, and New Words Remembering Jokes, Interesting Facts, and New Words Worksheet Remembering What You Do and Talk About Memory Reinforcement Log Remembering What You Do and Talk About Worksheet Remembering Addresses and Directions Remembering Addresses and Directions Worksheet Remembering Shopping Lists and To-Do Lists The Roman Room Memory Technique Remembering Shopping Lists and To-Do Lists Worksheet Conclusions

Chapter 7: Pain Management Activity Pacing Activity Pacing Worksheet Mood Improvement Mood Improvement Worksheet Movement Movement Worksheet Relaxation Relaxation Planning Worksheet Sleep Improvement Create a Proper Sleeping Environment Be Smart about Foods, Beverages, and Medicines Relax and Unwind Before Bed Relax While in Bed Limit Your Time in Bed Sleep Improvement Worksheet Focus Shifting Focus Shifting Worksheet Pain Behavior Reduction Pain Behavior Reduction Worksheet Physical Pain Management Strategies Physical Pain Management Strategies Worksheet Appropriate Use of Medications Appropriate Use of Medications Worksheet Expression of Emotions Emotional Expression Worksheet Socialization and Recreation Socialization and Recreation Worksheet Adaptive Thinking Adaptive Thinking Worksheet Conclusions

Epilogue Index