Breath and Relax
This is the simplest yet most powerful self-management technique
What is: Deep Breathing
The benefit of creating an Emotion vs. Reason list is
What is: It helps you see where emotions might cloud judgment and where reason might ignore emotions
The most powerful motivator for achieving self-management goals
What is: Making your goals public
This is a simple technique to improve self-management through better sleep
What is: Clean up your sleep hygiene
This is a key factor in successfully navigating change
What is: Your perspective before the change occurs
You should use this breathing technique to effectively self-manage?
What is: Inhale deep enough that your stomach swells outward
It is helpful to speak to someone who is not emotionally invested in your problem for what reason
What is: They can provide a clear perspective without being biased
This activity serves as a great mental recharge, even more than yoga or walks
What is: Intense physical activity
You should do this with your bed to promote better sleep hygiene
What is: Keep it for sleeping!
Adopting this mindset can help you to better cope with change
What is: A mindset that anticipates change and prepares for it
Shallow breathing is problematic for self-management for this reason
What is: It handicaps your ability to self-manage.
Setting aside problem-solving time each day can help prevent what
What is: It ensures your decisions aren’t muddled by emotions
This is the recommended way to schedule a mental recharge
What is: Add a mental recharge into your schedule
You should you avoid caffeine, especially in the afternoon for this reason
What is: It can negatively affect sleep and self-management due to a 6 hr 1/2 life.
It is important to anticipate change rather than react to it as it allows what
What is: It allows you to prepare mentally, making you more flexible and adaptive
Counting to 10 helps in self-management through what mechanism
What is: It allows time for the rational brain to catch up by cooling down the limbic system
The first step in controlling your self-talk?
What is: Recognizing the strong relationship between thoughts and feelings
Physical activity support self-management through this mechanism
What is: It releases brain chemicals that enhance alertness and happiness, and strengthens areas responsible for rational thinking
Good sleep has this effect on self-management
What is: It supports patience, flexibility, and alertness
Accepting that change is just around the corner can benefit self-management as it reduces what
What is: emotional responses like shock and fear
Smiling is beneficial when managing emotions for this reason
What is: It counteracts negative emotional states
You should you turn "I never" or "I always" statements into "this time" or "sometimes" for this reason
What is: It shifts self-talk from negative absolutes to more balanced, factual statements
Visualizing yourself succeeding helps with self-management for this reason
What is: the brain struggles to distinguish between real and imagined success, so visualization can boost confidence
Getting 20 minutes of morning sunlight is beneficial as it does this
What is: It helps regulate sleep and enhances overall self-management
Focusing on freedoms instead of limitations can aid in self-management by
What is: helps you maintain a positive perspective, which influences your feelings and actions