Absolutely—supporting mood management is a powerful foundation for healing and growth, especially in trauma-informed environments like UMOJI’s. Here’s a comprehensive 8-week curriculum focused on mood management, with integrated modules for trigger awareness and trauma management. Each week builds on the last, using a trauma-informed, Christ-centered, and empowerment-based approach. --- ## 8-Week Mood Management Curriculum **Theme:** “Emotional Empowerment: Managing Moods, Triggers, and Trauma with Compassion” ### Week 1: Introduction to Mood Management & Emotional Awareness - **Goals:** Establish a safe space; introduce mood management; normalize emotional ups and downs. - **Topics:** - What is mood? - The difference between mood, emotion, and feeling - Mood tracking basics (journaling, check-ins) - **Activities:** - Group agreements for safety - Daily mood log/journal setup - Guided group discussion: “How do you know what you’re feeling?” --- ### Week 2: Understanding Triggers & Emotional Patterns - **Goals:** Build self-awareness around triggers; identify common patterns. - **Topics:** - What are emotional triggers? - Recognizing personal patterns and early warning signs - Impact of trauma on mood and triggers - **Activities:** - Trigger mapping worksheet - Small group sharing (optional, confidential) - Reflection: “When have I felt most ‘off’ and why?” --- ### Week 3: Grounding & Self-Regulation Skills - **Goals:** Teach practical grounding and calming techniques. - **Topics:** - The science of self-soothing - Breathwork, body scans, and grounding exercises - Using music, art, or movement for regulation - **Activities:** - Guided grounding practice - Create a personal “calm kit” (objects, phrases, practices) - Group music/art session --- ### Week 4: Trauma-Informed Mood Management - **Goals:** Understand trauma’s impact on mood; introduce trauma-informed care. - **Topics:** - Trauma and the nervous system - Trauma triggers vs. everyday stress - Safety, trust, and self-compassion - **Activities:** - Trauma education mini-lecture - Safe space visualization - Partner check-in: “What helps me feel safe?” --- ### Week 5: Cognitive Strategies for Mood Shifts - **Goals:** Teach cognitive tools for reframing and mood repair. - **Topics:** - Challenging negative thoughts - Positive self-talk and affirmations - Gratitude and hope as mood elevators - **Activities:** - Thought record worksheet - Affirmation card creation - Gratitude journaling challenge --- ### Week 6: Healthy Habits & Lifestyle for Mood Support - **Goals:** Connect physical health to emotional health. - **Topics:** - Nutrition, sleep, and exercise basics - The role of routines and self-care - Faith-based practices (prayer, meditation) for mood support - **Activities:** - Self-care plan worksheet - Group walk or movement session - Mindful eating exercise --- ### Week 7: Relationship Skills & Support Systems - **Goals:** Build healthy communication and support networks. - **Topics:** - Asking for help; setting boundaries - Peer support, mentorship, and community - Repairing relationships after conflict - **Activities:** - Role-play: “How to ask for support” - Support circle mapping - Letter-writing (to self or others) --- ### Week 8: Integration, Celebration & Next Steps - **Goals:** Reflect, celebrate growth, and set future intentions. - **Topics:** - Review of key skills and insights - Creating a personal “mood management toolkit” - Planning for future challenges and ongoing support - **Activities:** - Group celebration (potluck, art, music) - Toolkit presentation/sharing - Personal action plan for continued growth --- ## How It Works & Why It’s Effective - **Trauma-Informed:** Each module emphasizes safety, choice, and empowerment. Activities allow for opt-in/opt-out and respect boundaries. - **Christ-Centered:** Faith-based options are offered but not required; spiritual support is available for those who want it. - **Peer-Led & Inclusive:** Sessions encourage sharing, but never force it. Peer mentorship is woven throughout. - **Holistic:** The curriculum addresses mind, body, spirit, and community—key to lasting mood and trauma management. - **Practical:** Every week includes take-home tools, worksheets, and actionable steps. ---
MOOD MANAGEMENT
I. Executive Summary: Program Goal: Successful Economic Development through Work (Holistic approach, focusing on internal development to manifest external employment). Target Audience: Oregon Prisons (Re-entry candidates with ≤2 years remaining) Parole Officers (Rosters of released adults) Dept. of Housing, Dept. of Employment, Dept. of Human Services, Shelters, Churches, Non-profits Program Model: Campus Life Schedule integrated with Maslow's Hierarchy of Needs for assessments and individualized plans. Key Components: Holistic Fitness (Wellness, Emotional, Mental, Physical, Social, Financial). Core Strategy: Build a holistic system encompassing the entire employment spectrum. II. Program Structure & Schedule (Campus Life Model): Daily Routines: Morning, Afternoon, Evening (Structured and supportive). Schedules: Class Schedule (24/7, 365 days – see examples below) Extracurricular Schedule (See examples below) Work Schedule Transportation Schedule (Key logistical element) Social Events Schedule Financial Spending Schedule Class Examples: Basic Life Skills (Communication, Internet/Applications) Stress Management & Conflict Resolution (Certification available) Urban Ranger (Certification available) Training Simulations (VR & Gaming) Hobby Classes (Cooking, etc.) Spiritual Sessions Business Classes Weight Training Extracurricular Examples: Tai Chi, Dance, Sports Teams (Mandatory base for self-transformation) Shopping Volunteer Work Game Sessions/Simulations Study Circles (Libraries) Community Center/Church Activities III. Holistic Fitness & Support System: Holistic Fitness Inventory: Enrollment agreement, Team Roster (Professionals), Campus resources. Wellness Components: Chakra motif centering, color therapy, aromatherapy (Feng Shui, mindfulness). Professional Support: Nutritionists (Meal plans & coaching) Peer-to-Peer Support (Motivational speaking, accountability, mentoring, transportation, conflict resolution, personal training, etc.) Guidance Counselors, Advisors, Managers, Administrators, Organizers, Facilitators, Liaisons, Drivers, Representatives, Wellness Coaches, Financial Coaches. Community Partnerships: Participating Small Businesses (In-kind donations) Community Professionals (In-kind services) Sam.gov, Employers (Tax credits), Private Grants, Foundations Bar Association Lawyers, Law Students, Colleges Marion County Sheriffs, OSP, Smaller Prisons in Salem/Marion County Planet Fitness, Olive Garden (Initial Allies – expand partnerships) Libraries, Community Centers, Churches IV. Program Process & System: Intake/Assessment: Maslow's Hierarchy of Needs based. Inventory: Wardrobe, Lifestyle, Quality of Life Energy. Skill Development: Presentation, Mannerism, Attitude Checks. Interview Preparation & Practice: Follow-Up & Gratitude Checks: Transition Benchmarks: 30-day, 90-day, 6-month, 12-month, 24-month (Post-release tracking). Transportation Logistics: Detailed plan for pick-up/drop-off for work, activities, etc. Driver shifts, coach assignments. Communication System: Planners with contact information for daily check-ins. V. Financial & Resource Development: Funding Sources: Sam.gov, Employer tax credits, private grants, foundations. In-Kind Donations: Businesses, community professionals. Partnership Development: Expand alliances (Planet Fitness, Olive Garden model). VI. Key Considerations: Internal Employment Focus: Emphasize self-transformation and self-virtues as a foundation for external employment. Campus-Like Environment: Create a structured and supportive community. Individualized Plans: Tailor programs to meet specific needs based on Maslow's model. Data Collection & Tracking: Monitor progress at benchmark intervals.
Here's a possible 12-hour night owl schedule (9 PM - 9 AM) focused on stress, anger, trigger, and childhood trauma management. Remember, this is a template. Adjust it to fit your personal needs and preferences. Consistency is key, but flexibility is also important. Some nights you might need more time on one area than another. 9:00 PM - 9:30 PM: Wind-Down & Mindfulness (Stress Management) Transition from the day. Engage in calming activities like gentle stretching, a warm bath, or reading a non-stimulating book. Practice a short guided meditation or deep breathing exercise (10-15 minutes). Focus on releasing tension and centering yourself. Apps like Calm or Headspace can be helpful. 9:30 PM - 10:30 PM: Journaling & Reflection (Trauma & Trigger Management) Reflect on the day. What were your emotional triggers? What situations caused stress or anger? Write down your thoughts and feelings without judgment. If working on trauma, focus on processing emotions safely. Don't push yourself too hard. If difficult memories arise, acknowledge them and gently redirect your focus to a calming technique (deep breathing, grounding). 10:30 PM - 11:30 PM: Skill-Building (Anger & Trigger Management) Anger Management: Explore specific techniques like cognitive restructuring (changing negative thought patterns), assertive communication, and problem-solving. Workbooks or online resources can provide guidance. Trigger Management: Identify your specific triggers (people, places, situations, thoughts). Develop coping strategies for each trigger, such as avoidance (when possible), distraction, or self-soothing techniques. 11:30 PM - 12:30 AM: Relaxation & Creative Expression (Stress & Trauma Management) Engage in a relaxing activity that you enjoy. This could be listening to calming music, painting, drawing, writing poetry, or playing a musical instrument. Creative expression can be a healthy outlet for emotions. 12:30 AM - 1:30 AM: Learning & Education (All Areas) Read articles, watch videos, or listen to podcasts on stress management, anger management, trauma-informed care, and related topics. Expand your knowledge and understanding of these issues. Look for reputable sources. 1:30 AM - 2:30 AM: Practice & Application (All Areas) Role-play challenging situations to practice your newly learned skills. Imagine how you would respond to triggers or manage anger in a healthy way. Review your coping strategies and make any necessary adjustments. 2:30 AM - 3:30 AM: Restorative Activity (Stress & Trauma Management) Engage in a deeply relaxing activity. This might include listening to nature sounds, taking a leisurely walk (if safe to do so in your area), or simply relaxing in a comfortable chair. The goal is to promote a sense of calm and well-being. 3:30 AM - 4:30 AM: Mindfulness Practice (Stress & Trigger Management) Practice a longer guided meditation or mindfulness exercise (20-30 minutes). Focus on cultivating present moment awareness and observing your thoughts and feelings without judgment. 4:30 AM - 5:30 AM: Physical Activity (Stress & Anger Management) Engage in moderate exercise. This could be a workout at home, yoga, or a brisk walk. Physical activity releases endorphins, which have mood-boosting effects. 5:30 AM - 6:30 AM: Planning & Preparation (All Areas) Review your progress. What strategies are working well? What areas need more attention? Plan for the upcoming day. Identify potential stressors or triggers and develop coping strategies in advance. 6:30 AM - 7:30 AM: Reflection & Gratitude (Stress & Trauma Management) Reflect on your journey. Acknowledge your strengths and progress. Practice gratitude. Focus on the positive aspects of your life, even small things. This can help shift your perspective and promote a sense of well-being. 7:30 AM - 9:00 AM: Wind-Down & Prepare for Sleep (Stress Management) Begin to wind down for sleep. Engage in relaxing activities like reading, light stretching, or listening to calming music. Avoid screen time before bed. Create a peaceful sleep environment. Important Considerations: Professional Help: This schedule is a supplement, not a replacement for professional help. If you are struggling with significant trauma, anger issues, or mental health concerns, please seek guidance from a qualified therapist or counselor. Self-Care: Prioritize self-care throughout your day. Make sure you are getting enough sleep, eating nutritious foods, and engaging in activities that bring you joy. Flexibility: Be flexible with your schedule. Some nights you might need more time on one area than another. Listen to your body and adjust accordingly. Consistency: The key to success is consistency. Try to stick to your schedule as much as possible, even on weekends. This detailed schedule provides a framework for managing stress, anger, triggers, and childhood trauma. Remember to tailor it to your specific needs and seek professional support when necessary.
Core Curriculum Components Foundation Module: "Present Moment Awareness" Daily 15-minute guided meditation sessions Basic breathing techniques Body scan practices Integration with UMOJI's existing meditation program Environmental Connection Module: "Mindful Living" Nature-based mindfulness exercises utilizing UMOJI's food forests Mindful walking practices in urban farming spaces Eco-therapy sessions incorporating green living principles Aromatherapy-enhanced meditation sessions Emotional Resilience Module: "Inner Strength" Stress reduction techniques Emotional awareness exercises Trauma-informed mindfulness practices Integration with UMOJI's holistic health approach Community Integration Module: "Collective Mindfulness" Group meditation sessions Peer support circles Mindful communication exercises Community garden mindfulness activities Implementation Strategy Program Structure: 8-week basic program 2 sessions per week (90 minutes each) Mix of individual and group activities Flexible scheduling to accommodate participant needs Delivery Method: In-person sessions at UMOJI facilities Integration with existing wellness programs Utilization of green spaces and eco-village features Optional virtual components for accessibility Progress Tracking Weekly self-assessment questionnaires Monthly progress reviews Integration with UMOJI's existing metrics based on Maslow's model Qualitative feedback through participant testimonials
Re-Entry Program - Weekly Schedule Catalog: Category: Core Classes (Teal) Monday: Life Skills (9:00 AM - 10:30 AM), Job Readiness (1:00 PM - 2:30 PM) Tuesday: Financial Literacy (10:00 AM - 11:30 AM), Communication Skills (2:00 PM - 3:30 PM) Wednesday: Career Counseling (9:00 AM - 10:30 AM), Resume Building (1:00 PM - 2:30 PM) Thursday: Technology Training (10:00 AM - 11:30 AM), Interview Skills (2:00 PM - 3:30 PM) Friday: Guest Speaker/Workshop (10:00 AM - 12:00 PM) Category: Self-Care & Well-being (Pink) Daily: Morning Routine (7:00 AM - 8:00 AM) - Mindfulness/Meditation (15 mins), Light Exercise (30 mins), Healthy Breakfast Daily: Evening Routine (9:00 PM - 10:00 PM) - Relaxing activity (reading, journaling), Prepare for sleep Monday/Wednesday/Friday: Fitness Activity (Gym/Walk/Yoga) (5:00 PM - 6:00 PM) Tuesday/Thursday: Relaxation/Hobbies (7:00 PM - 8:00 PM) Weekend: Extended Self-Care (e.g., massage, nature walk) (flexible times) Category: Family/Connection (Blue) Varying: Dedicated Family Time (evenings, weekends – schedule as needed) Varying: Community Support Groups/Meetings (weekly – specific day/time to be determined) Category: Life Skills & Practicalities (Orange) Weekly: Budgeting/Bill Paying (1 hour – specific day/time) Weekly: Grocery Shopping (1-2 hours – specific day/time) Bi-Weekly: Personal Errands (e.g., appointments, post office) (2-3 hours – specific day/time) Monthly: Program Check-in/Meeting with Case Manager (1 hour) Category: Activities & Enrichment (Yellow) Varying: Volunteer Work (weekly – flexible hours) Varying: Creative Activities (e.g., art, music, writing) (weekly – flexible hours) Varying: Recreational Activities (e.g., sports, games, movies) (weekends) Category: Rest & Sleep (Gray) Daily: 7-8 hours of sleep (e.g., 11:00 PM - 7:00 AM)
