From: Online compassion-based self-help for depression in people with skin conditions: a feasibility study
Session number | Session content | Homework activity |
---|---|---|
1 | Normalising the difficulties of living with skin conditions. Explanation of the three systems of emotions (threat/protection, drive/excitement, and soothing systems) and the soothing system as the regulator of threat/protection system. Audio recording (and text version) of soothing rhythm breathing practice. | Practise soothing rhythm breathing, e.g. 5Â min daily. |
2 | Tricky brain explanation (emotions and cognitive abilities). Vicious cycle of thoughts and emotions. Example thought record. | Notice self-criticism: fill in your own examples on the thought record (situations, emotions and thoughts). Continue breathing practice. |
3 | Example of how the emotional tone of self-talk can affect our feelings. Audio recording (and text version) of ‘compassionate other’ imagery. | Practise ‘compassionate other’ imagery, e.g. 5 min daily. |
4 | Compassionate writing instructions. Example compassionate letter to oneself. | Write a compassionate letter (5–15 min). |
5 | Explanation of qualities of compassion (wisdom, strength/authority, and commitment). Audio recordings (and text versions) of ‘building the compassionate self’ imagery and ‘addressing self-criticism’. | Practise ‘compassionate self’ imagery, e.g 5 min daily. |
6 | Explanation of why a written relapse prevention plan (summary of learning points) is helpful. Example relapse prevention worksheet. | Complete the relapse prevention worksheet. |