Self-management program for depression: module 2
Jan 23, 2025
Module 2: self-knowledge and emotion tracking
Objective of the Module: Learn to identify emotional patterns and recurring thoughts.
Introduction to emotional tracking:
Emotions as messages: Emotions are internal signals that reflect how we perceive our environment. Recognizing them allows us to better understand our reactions.
Emotional labeling: Naming an emotion reduces its intensity, allowing for clearer and more effective management.
Consequences of not identifying emotions: Repressing or failing to identify emotions can intensify them, increasing anxiety or emotional distress.
👉 To identify your emotions more clearly, you can download the Emotional Pyramid, where you’ll find a list of emotions and an explanation of their classification.
Recognizing emotional triggers:
What is an emotional trigger?
It is an external event (conflicts, unexpected situations, criticism, etc.) or an internal one (self-critical thoughts, memories, irrational beliefs) that generates an automatic emotional response. They may be related to past experiences, personal beliefs, or current situations.
Exercise: List of Personal Triggers
👉 Download the list of frequent situations or thoughts that generate emotional discomfort.
Activity:
Complete the following questionnaire that will help you identify emotional patterns. Click here.
Observe emotions without judgment.
Observing emotions as temporary experiences.
Emotions are neither “good” nor “bad”; they are natural reactions. Avoiding judgment reduces associated distress.
Avoiding or repressing emotions can intensify them over time, while accepting them facilitates processing.
Here’s a technique you can implement in your daily routine:
Tools and activities:
Interactive emotional journal:
Instructions: Download the template to record daily emotions.
Weekly Reflection: Review the journal entries at the end of the week to identify patterns in your thoughts or emotions.
Self-care toolbox:
Instructions: Create your own toolbox—physical or digital. Include emotional regulation techniques such as:
Deep breathing
Relaxing music
Positive affirmation phrases
Body movement exercises
👉 Click here for an example of how to create your toolbox.
Self-Assessment.
Reflect on how you completed the module, what you learned, and the experiences you gained.
👉 Access the self-assessment questionnaire here.
🎉 Amazing! You’ve completed the second module on Depression. Keep moving forward—every step counts. 💪
Self-management program for depression: module 2
Jan 23, 2025
Module 2: self-knowledge and emotion tracking
Objective of the Module: Learn to identify emotional patterns and recurring thoughts.
Introduction to emotional tracking:
Emotions as messages: Emotions are internal signals that reflect how we perceive our environment. Recognizing them allows us to better understand our reactions.
Emotional labeling: Naming an emotion reduces its intensity, allowing for clearer and more effective management.
Consequences of not identifying emotions: Repressing or failing to identify emotions can intensify them, increasing anxiety or emotional distress.
👉 To identify your emotions more clearly, you can download the Emotional Pyramid, where you’ll find a list of emotions and an explanation of their classification.
Recognizing emotional triggers:
What is an emotional trigger?
It is an external event (conflicts, unexpected situations, criticism, etc.) or an internal one (self-critical thoughts, memories, irrational beliefs) that generates an automatic emotional response. They may be related to past experiences, personal beliefs, or current situations.
Exercise: List of Personal Triggers
👉 Download the list of frequent situations or thoughts that generate emotional discomfort.
Activity:
Complete the following questionnaire that will help you identify emotional patterns. Click here.
Observe emotions without judgment.
Observing emotions as temporary experiences.
Emotions are neither “good” nor “bad”; they are natural reactions. Avoiding judgment reduces associated distress.
Avoiding or repressing emotions can intensify them over time, while accepting them facilitates processing.
Here’s a technique you can implement in your daily routine:
Tools and activities:
Interactive emotional journal:
Instructions: Download the template to record daily emotions.
Weekly Reflection: Review the journal entries at the end of the week to identify patterns in your thoughts or emotions.
Self-care toolbox:
Instructions: Create your own toolbox—physical or digital. Include emotional regulation techniques such as:
Deep breathing
Relaxing music
Positive affirmation phrases
Body movement exercises
👉 Click here for an example of how to create your toolbox.
Self-Assessment.
Reflect on how you completed the module, what you learned, and the experiences you gained.
👉 Access the self-assessment questionnaire here.
🎉 Amazing! You’ve completed the second module on Depression. Keep moving forward—every step counts. 💪