Mood & Behavior
What usually happens to your mood when you do things you enjoy?
Your mood improves! Feeling: happier, excited, calm, etc.
Name one free activity you enjoy doing?
Reading, drawing, listening to music, sports, etc.
True or False: Thoughts, feelings, and behaviors are all connected?
TRUE, Give us an explain on how!
If you can't do your favorite activity, what's one backup option?
Do a different enjoyable activity: Give an example
Name one healthy habit you could do every morning
Make your bed
Brush your teeth
Take a shower
Eat breakfast
What's the name for the cycle where low mood makes us do less, and doing less makes mood worse?
The depression cycle (inactivity cycle)
What's one social activity that can improve your mood?
When you feel down, what kind of thoughts usually pop up?
Negative/Self-critical thoughts (e.g., "Im so lazy" or "Nothing will help me"
What's one small step you could take towards a big goal?
Break it down into smaller parts > e.g., instead of clean up my whole entire room, you could start small like cleaning up your clothes first
What is one part of your routine that can help you feel accomplished?
Getting up on time for school/PHP!
Doing your morning routine/chores
True or False: Waiting to feel motivated before acting usually helps us get more done?
FALSE: Waiting usually makes us do less
What's one outdoor activity that can help lift your mood?
Give one example of a thought that could stop you from doing an activity
You planned a walk, but it's raining. What's a problem-solving option?
Walk indoors, work out at home, reschedule, or do another enjoyable activity:
What should you not do?
True or False: Even small daily routines can help build structure and improve mood
TRUE
But ... give us a good explanation as to why!
Give one example of an activity that can boost your mood, even if you don't feel like doing it at first
Walking, calling a friend, listening to music, hobbies, etc.
Create a pleasant activity you could do in 15 minutes or less?
Texting someone, journaling, stretching, puzzle
How could you reframe the thought "I won't enjoy this" into something more helpful?
"I might enjoy it more than I think" or "Doing it could help my mood"
What's one way to remind yourself to follow through on an activity?
Set alarms, sticky notes, and ask someone to remind you
Don't give up!
What is one activity you can add to your evening routine to improve sleep?
Reading/Journaling
No screens/tiktok/instagram
Stretching
MINDFULNESS
Explain how "acting opposite to your mood" can improve depression.
Acting opposite breaks the cycle - activity improves mood even if motivation is low.
How can you make a boring task (chores, homework, schoolwork). more enjoyable?
Play music, set a timer, reward yourself, or do it with someone else.
Explain how doing an activity first can change both your thoughts and feelings.
Action > New Experiences > Shifts Thoughts > Improve Feelings
Give an example of breaking down a big, overwhelming task into smaller steps
E.g., Laundry
Gather clothes first. Then put it in the washer. Then dryer. Then fold it.
Why is this helpful?
How could planning your day ahead of time help with mood and motivation?
Reduces stress, gives direction, improves control over your day