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The secret to happiness is not in doing what one likes to do, but in liking what one has to do.

Anonymous


Bayridge Action Plan for Recovery and Relapse Prevention

If you have been through counseling or even participated in a mood disorder program, you know how important a program is after the program is over. So many of our clients say that they were eight weeks in an inpatient program but after they left they returned to their old patterns. Our relapse prevention program keeps the good result you worked hard for.

WE KNOW HOW AND SO CAN YOU!

WHEN YOU’VE COMPLETED OUR PROGRAM, YOU’LL KNOW HOW
  • How to take control of your thoughts
  • How to shut off negative self talk
  • How to set up a support network
  • How to take responsibility for your mood
  • How to stop obsessive, scary thoughts
  • How medication, caffeine and alcohol influence you
  • How to put an end to “What if” Thinking
  • How to love yourself
  • How to stop toxic shame
  • How exercise and diet affect your mood
  • How procrastination prevents movement
  • How to become more assertive
  • How to prevent relapse
  • How to use relaxation to bring down anxiety
  • When to recognize early signs of stress
  • A complete understanding of anxiety, depression and bipolar

Program Overview

Anxiety, Depression & Bipolar: Symptoms, Causes and Common Fears
Provides a complete understanding of anxiety, depression and bipolar, personality traits, physical symptoms, cognitive symptoms and myths about mood disorders.

Cognitive Behavioral Therapy and Interpersonal Therapy
Learning what is triggering your depression and anxiety and how to shut those triggers off. Re-evaluating automatic negative self-talk and the role your self-talk plays in your anxiety and depression.
  • Expectations: How to Expect Less and Get More
    Learn to have realistic expectations of yourself and others

  • How to Stop Obsessive or Scary Thoughts
    Stop focusing your attention on thoughts that scare you
Exercise and Diet
Learn how to eat properly and exercise to help you feel more energetic and less stressed out.

Relaxation Sessions
Learn how to combat anxiety through deep muscle relaxation and deep breathing techniques.

Skill Development Groups
These groups are to help you in developing healthy coping skill. Some of the areas that will be covered are as follows
  • Taking Responsibility For Your Mood
    The Only Way Out is Through
    Developing My Team

  • The ABC’s of Mood
    Identifying Feelings

  • Learning to Love Myself
    Self-Assertion
    The Assertiveness Challenge
    Twelve Entitlements

  • Toxic Shame
    Shame Defined
    Shame is Multigenerational

  • Mood, Meaning & Spirituality
    Spirituality NOT Religion
    Purpose

  • Negative Thought Stopping
    Spinning Thoughts: Six Strategies to Get Unstuck

  • Thought Repair
    Two Life Tasks
    Fact vs Perception
    Eight Typical Distorted Mental Models

  • Moods & The Family System
    Intimacy & Couples
    Boundaries
    A Systemic Perspective of Mood Disorders & Family

  • Preventing Relapse
    Learning to identify early warning signs and how to sustain progress.
Our program is based on long-term recovery, not a quick fix. Because of this we see you on a weekly basis for about 5 to 6 months. One of our jobs is to help you understand that all these new skills you have learned need to become a life style. We can teach you all kinds of new skills but if you do not use them you will not get the benefit. Knowing I should exercise will not keep me fit; only doing the exercise will. So keeping that in mind, follow up is also very important. Three months after you have finished the 1st module we will do a follow up session to see how things are going and to make sure you’re not back sliding on any of your new skills. If you are having some difficulties in some areas it gives us a chance to problem solve and get you going again. Three months after that again we would have our last follow up session just to make sure everything is going well.

Cognitive Behavioral Therapy and Interpersonal Therapy has been clinically proven as an effective way to treat Depression and Anxiety. This is where we start working on some of your core beliefs. In this process the therapist will teach you how to identify what is triggering your Depression and Anxiety and how to shut those triggers off. This process has been shown in some studies to be successful in alleviating 50% of the symptoms and if it is combined with medication its success rate goes up significantly more. The thing about this is it lasts forever. It is a technique that you learn and can use on your own whenever you need it. The process takes approximately 6 sessions to learn.

Skill Development Groups are where the rubber meets the road. It is not just good enough to know you shouldn’t act or think a certain way we need tools to help us develop better coping skills. Like I said earlier, it’s not good enough just to move away from our problems we have to know what we’re moving towards. If I yell and scream when I get angry, it’s not enough to say “Well I just won’t do that anymore” because anger is a normal emotion. It is what we do with it that may be challenging. So if you’re not going to yell and scream, you better have a plan and the skills to handle it differently. Just saying I won’t get angry is unrealistic and you are setting yourself up to fail. Some of the topics that you’ll work through are; Understanding Anxiety, Depression & Bipolar disorders, Anger, Assertiveness Training, Cognitive Distortions, Exercise & Mood, Shame, Mood disorders & Family, Moods Meaning & Spirituality, Preventing Relapse and more.

Deep Muscle Relaxation and Biofeedback is a helpful tool in combating anxiety. The principle behind it is quite simple but it works. When we are feeling anxious, our muscles contract and because of the constriction, our hands are cooler than when our muscles are relaxed. It’s a biological reaction to this state of anxiety of which we usually are not consciously aware of . However, if we can become more cognitively aware of when we are feeling anxious or uptight, and we consciously calm and relax our muscles using this technique, to bring the anxiety or agitation down. You see, your muscles cannot be tight and constricted and calm and relaxed at the same time. By using this technique, we can bring the anxiety down. We use a simple form of biofeedback to help you in seeing if you’re obtaining your desired results. We have you clip a small hand temperature monitor on your finger and if you are successful in relaxing your muscles your hand temperature will begin to raise as the constriction in the muscles goes away… as your muscles relax.

Exercise and Diet is another area that can affect our mood. There are a number of things that need to be addressed in this area. One of the most important facts is not skipping meals, which many adults are guilty of. Not eating at regular hours will affect most people’s moods and emotions, and for someone that has a mood disorder it will affect them even more as their body is already having a difficult time producing the chemicals it needs. In addition, you are not giving your body the nourishment it needs, which adds more stress to your system. Another sad point is some people won’t take their medicine because it has caused them to gain weight. However, with the right diet we can usually stop that right from the beginning so you can take the medicine that will help make you better. Our Dietitian will have you chart your diet for a week or so and then she will feed the information through a computer program which will show you exactly where you are in accordance to what your goal is, because remember it’s important to always know where we’re heading! Most importantly you will now be able to discuss with the dietitian what prevents you from reaching your goal and she will be able to help you by giving you all kinds of helpful tricks, advice and encouragement you need.

Certified Life Coaching is an ongoing relationship, which focuses on clients taking action toward the realization of their visions, goals, or desires. We can spend a lot of our time living our lives from a reactionary position. Life happens to us and we react and we can often feel that there is little choice. However, it is often a result of us not living with specific goals and purpose. Life coaching is about designing a future, not getting over a past and your coach is there to help you stay focused on the desired task.

Peer Coaching is a great tool for helping people move through their program. Your peer coach is someone just like you who has successfully completed the program and would like to use their experience to help others. We want you to be successful in overcoming your condition and we will do whatever we can to help you along including answering questions about homework, help with goal setting, a challenge or if you just need an encouraging pep talk and some reassurance, we’re here for you! They do not provide assessments, diagnosis, treatment or counseling for any mental conditions, symptoms or dysfunctions. Coaching is not meant to take the place of counseling or any other mental health services or medical treatment.

So you’re probably saying to yourself right now, “Yeah that sounds great but how much is this going to cost?” or “This sounds too good to be true” or maybe you think it sounds too easy. Maybe you think, “I don’t have the energy to get out of bed in the morning, how I’m I going to have the energy to do this?” My answer is how can you afford not to do this? It’s not about how you can do this program, its how can you continue to live your life feeling the way you do! It’s going to take lots more energy and effort to stay stuck where you are then to live it feeling great! Feeling like you have purpose again, feeling excited to get out of bed! The cost for the program will vary depending on your particular individualized program however I can say most range from $50.00/ month to $165 a month and the most common amount is around 133.26/month. Did you know that it cost $12,000 dollars and up to go to some of these private facilities, or that you have to wait a year to get in to some of these places?

Well what do you think? Why don’t you call me?

Maybe you’re thinking well it sounds great but I don’t know. I know it’s a lot cheaper than other places but it still sounds like a lot of money for me on my budget. Let me ask you this, if your car broke down right know and your mechanic tells you it’s the transmission and its going to be $2000 to fix it most of you would find a way to come up with the money, why? Because you see it as a necessity, something you can’t do without. You might say “but Colleen you don’t understand, I have to have a car to get to work, or we would lose everything!” I say to you, haven’t you in a way already lost everything, if you have lost your motivation to live life and enjoy life, does the rest really matter? If getting through one more day is the only goal you have any more, is a life like that really worth living? Besides if you ignore these issues you might be too depressed or anxious to go to work at all, real soon.

Do yourself a favor, go pick up the phone and call our office right now, if the receptionist isn’t there right now leave us a message with a phone number where we can reach you and we will get back to you as quick as we can. I would love to have the opportunity to meet with you and share in this journey with you; I would feel privileged to help you get going.

At the Bayridge Family Center … We Know How!





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