Relaxation
We can use this skill to reduce anxiety. It asks people to breathe in through nose to the diaphram and breathe out through mouth.
What is deep breathing?
Its definition is the tendency to interpret other people’s ambiguous behaviours as intentionally hostile or threatening — even when there’s no clear evidence of bad intent.
What is hostile attribution bias?
This is the difference between unrelenting high standards and sustainable standards.
What is flexibility/rigidity?
Drinking/doing this after 3 pm may reduce your sleep pressure and make it longer to fall asleep at night.
what is napping/drinking coffee?
We can use this skill to reduce anxiety. It asks people to deliberately tense their musles for 5 seconds and relax for 5 seconds.
What is progressive muscle relaxation?
This is one of the steps in The 3 Ds: Practical Anger Management. It asks people to wait 5-10 minutes before acting on an urge. Anger typically peak and then subside if you can wait them out.
What is delay?
This is one of the maintaining factors for perfectionism. Its examples include Fear of failure, Shoulds & musts, All-or-nothing.
What is perfectionism-related rules?
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 and do non-stimulating activities?
We can use this skill to calm ourselves. It asks people to picture soothing scenes in their mind.
What is imagery/visualisation?
This is one of the steps in the 3Ds. It asks people to, after the set time, think through the full consequences of acting on the urge and reasons/big picture of staying controlled.
What is decide?
They are the three elements of perfectionism.
What are setting unrealistically high standards, Persuing those standards despite the costs, Linking self-worth to achievement
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?
When people are dealing with difficult situations and experiencing difficult thoughts and feelings, they can be mindful of the thoughts and feelings, and drop this point as a guide to choose how to act more effectively.
What is choice point?
This strategy helps people regulate their emotions by changing the body sensations.
What is sensory modulation?
This is a structured, planned activity where a client tests their thoughts and beliefs in real-world situations.
What is behavioural experiement?
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?