MyOwl Learning

Chapters 3-4

Finding Your Way Out of a Dark Place

Introducing Distress & Resilience

In these chapters we introduce the concepts of “distress” (any kind of mental discomfort or suffering) and “resilience” (the ability to recover from and/or overcome those difficulties).

We will see examples of Harry experiencing distress (including anxiety, a common form of distress) and how he is resilient. Everyone experiences distress throughout life and we all need ways to manage it.

Harry has “Stress Busters” - a toolbox of skills he uses to manage distress and to be resilient. We’ll see what’s in your toolbox and think of “Stress Busters” that you can use.

See below for exercises.

Unit 2 Exercise 1: Anxiety Factors

Unit 2 Exercise 2: Physical Emotions

Unit 2 Exercise 3: Character Snapshot

Unit 2 Exercise 4: Stressbusters

Chapter 5

The Link Between Dementors and Depression

In this chapter, Harry is attacked by a dementor. We will learn how J.K. Rowling, the novel’s author, suffered from depression.

Harry’s reaction to the dementor is an allegory (symbolic representation) of that experience.

We will see how depression can change the way people think and behave.

This sets the stage for the rest of the book in which we’ll learn skills to manage distress along with Harry.

See below for exercises.

Unit 3 Exercise 1: Feeling Sad

Unit 3 Exercise 2: Dealing with Sadness

Unit 3 Exercise 3: Conquer Dementor

Unit 3: Dementor Questions Handout

CBT Core Principle #1

Knowing your stressors and symptoms is an important first step to overcoming distress

Chapter 6

Introduction to “Cognitive Distortions” (Thinking Errors)

In this chapter we learn about thinking errors. We all make them.

Harry starts a class in fortune telling - Divination. Can we really predict the future? Well…no.

But all of us are making guesses about the future all the time. The most important thing is to make those guesses based on evidence.

In this chapter and throughout the book, we will learn how to weigh the evidence (the real evidence - not tea leaves) to try to spot thinking errors and arrive at realistic thoughts.

See below for exercises.

Unit 4 Exercise 1: Cognitive Distortions

Unit 4 Exercise 2: Character Responses

Chapter 7

Strategies for Dealing with Boggarts (Our Greatest Fears)

In this chapter Harry starts a class with Professor Lupin who begins to teach him and his classmates how to manage anxiety and distress.

We will learn how anxiety often makes us want to avoid situations. Unfortunately, that just makes the problem worse!

Lupin is here to tell Harry (and us) that with effort, practice, and a bit of humour, we can all manage our anxiety.

See below for exercises.

Unit 5 Exercise 1: How I Deal With..

Unit 5 Exercise 2: Fear and Exposure

Chapter 8

Working Through Fear and Worry

In this chapter we discover a few more ways of managing anxiety.

We learn the concept of a “fear ladder”. Lupin’s classes are set up like a “fear ladder” in which his students slowly build up to tackling more and more challenging magical creatures. We can do the same thing with real life fears.

Harry is also introduced to activities that give him a sense of purpose and accomplishment. We all need to have these as well.

We will also come back to the concept of “thinking errors”. We’ve learned how to spot them. Has Harry figured this out yet?

See below for exercises.

Unit 6 Exercise 1: Feeling Afraid

Unit 6 Exercise 2: Dealing with Fear

Unit 6 Exercise 3: Happy Activities

Unit 6 Exercise 4: Fear Ladder

Chapter 9-11

Exploring Setbacks

In these chapters Harry experiences setbacks.

We learn that setbacks are an expected part of personal growth.

How will Harry cope with his setbacks?

See below for exercises.

Unit 7 Exercise 1: Setbacks

Chapter 12

Keep Calm and ‘Expecto Patronum’

In this chapter, Harry is finally ready to start working on banishing his depression. He begins formal anti-dementor lessons.

Managing distress is challenging but with practice we can all be resilient.

Since all of us experience distress throughout life, like Harry, we all need an action plan to use when it arises. This is a bit like a personal fire drill.

By the time you finish the book, we hope you’ll have your own action plan (hint: you can use some of your Stress Busters as part of that plan).

See below for exercises.

Unit 8 Exercise 1: Poster

Unit 8 Exercise 2: Gallery Walk

Unit 8 Exercise 3: What is your Patronus?

Unit 8 Exercise 4: Distress

Chapter 13-16

Putting Learned Skills into Practice

Harry (and you) have learned many skills until this point in the book.

He knows how to spot and deal with thinking errors, how to engage in activities that give him a sense of pleasure and accomplishment, how to face and overcome anxiety, and how to use his Stress Busters.

But now he will have to put those skills to the test. Can he be resilient?

See below for exercises.

Unit 9 Exercise 1: Thought-Mood Connection

Chapter 17-20

Looks Can Be Deceiving

Harry has learned many skills up to this point in the book.

But he still feels alone and threatened by Sirius Black.

What will happen when they come face-to-face? Will new evidence come to light? And will that change Harry’s beliefs?

See below for exercises.

Unit 10 Exercise 1: Core Beliefs

Chapter 21-22

Practice Makes Progress

In these final chapters, Harry must use all of the knowledge, evidence and skills he has acquired to see whether he truly is a CBT Wizard.

We hope you’ve enjoyed reading the book and learning from it.

When you are finished, you too will be a CBT Wizard.

Always remember that help will always be given to those who ask for it. So if you are in distress and these skills don’t work, reach out to someone you trust.

See below for exercises.

Unit 11 Exercise 1: Character Study

Unit 11 Exercise 2: Characters & Mental Health

Unit 11 Exercise 3: Signs of Improvement

Unit 11 Exercise 4: Learning from Experience

Unit 11 Exercise 5: Thoughts, Feelings & Actions