Relaxation Skills
This skill helps slow down our increased heart rate that comes with anxiety as it helps reset the O2 and CO2 level.
What is diaphramatic breathing?
When we feel anxious and the fight-flight-frezee response is activated, this physical changes help pump more oxygen to power our muscles and get us prepared for fighting/escaping danger
what is increased breathing?
When we fall into this thinking trap, we only pay attention to the unpleasant aspects of an event/memory.
What is mental filter?
Drinking/doing this after 3 pm may reduce your sleep pressure and make it difficult to sleep at night.
what is napping/drinking coffee?
We have this emotion when our rights are violated or when things are unfair; it may motivate us to make changes
What is anger?
This skill helps loose the muscle tension that is associated with anxiety and stress.
What is progressive muscle relaxation?
When we feel anxious and the fight-flight-frezee response is activated, this physical changes help pump more blood to power our muscles and get us prepared for fighting/escaping danger
what is increased heart rate?
When we fall into this thinking trap, we get stuck in thinking about the worst case scenario.
What is catastrophising?
If you stay awake more than 30 minutes on bed, it is better to do this so that you brain do not associate the feeling of being awake and the bed.
What is getting out of bed?
This is one of the communication tools; it helps us express our feelings, thoughts in an open manner without violating others' right; using this communication tool does not mean we can get what we want; but this tool may help us set up a healthy, sustainable boundary.
What is being assertive?
This skill helps us relax by picturing relaxing scenes, positive memories.
what is visualisation?
This happens when we feel anxious; and it helps cool down the body so that our body functions more efficiently.
What is getting sweaty?
When we fall into this thinking trap, we neglect the areas of grey.
What is black and white thinking?
This is a cognitive-behavioral technique where you deliberately delay focusing on your worries until a designated "worry period", so that you can sleep without too much worrying.
What is worry postponement?
This skil helps us take a pause before responding to a situation/trigger; it also helps us develop higher tolerance of uncomfortable feelings.
What is mindfulness?
This skill helps us regulate emotion by changing body temperature. It also trigger our brains' pain pathway and activate the brain's release of natural painkiller (endorphin).
What is holding ice/cold water shower.
When we feel anxious, this happens and it may cause more attention to be paid to danger.
What is change in vision?
When we fall into this thinking trap, we assume we know what is gonna happen next or what others are thinking.
What is mind reading/jumping to the conclusion?
If you stay up late or did not have a good sleep last night, your biological clock could be disrupted; this strategy may help synchronise your biological clock with day and night and help you sleep at night.
What is exposing to sunlight in the morning?
This psychological concept is defined on a spectrum; it is associated with our core beliefs and how we evaluate us as a person.
What is self-esteem?
This skill is sound-based; sometimes it brings plesant memories to our mind and helps us relax or feel better.
What is listening to soothing music?
If we dont exercise to use up the extra oxygen resulting from fight-flight-frezee response, this happens.
What is dizzy or lightheaded?
When we fall into this thinking trap, we forget that we have coped with difficult situations in the past or ignore we have skills/resources/external support that help us cope.
What is underestimating ability to cope?
As core body temperature is closely linked to the onset of sleep, doing this an hour before bed time may help people fall asleep more easily.
What is hot water shower before bed time?
not doing this is one of the reasons why people have low self-esteem; it may be difficult to do sometimes; but doing this help us develop a healthy self-esteem.
What is acknolwdging positives?