Goal Setting and Motivation
This is a strategy to overcome procrastination. It suggests people alternate working for a certain amount of time and taking a short break.
What is Pomodoro technique?
This is one of the foundations of successful recovery. It is about connection with understanding family, peers in recovery, counsellors, and community support groups
What is supportive relationship?
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?
They are feelings underlying anger.
What are primary emotions?
This is the difference between unrelenting high standards and sustainable standards.
What is flexibility/rigidity?
This is a strategy to overcome procrastination. It suggests people do something that boosts your energy/dopamine level (e.g., go out for a walk or listen to motivating music) and immediately turn to what you find difficult to initiate
What is using momentum?
This is one of the foundations for recovery. It means that having a clear vision of the long-term benefits provides rationale for why we would bother tolerating the short-term discomfort.
What is seeing the big picture?
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?
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 one of the maintaining factors for perfectionism. Its examples include Fear of failure, Shoulds & musts, All-or-nothing.
What is perfectionism-related rules?
This is the place people feel the most alert, energetic with minimising distractions.
What is prime place?
This is a strategy to help us stay on track. It suggests that people develop a map reminding them how far they have got and the big picture)
We can use this skill to calm ourselves. It asks people to picture soothing scenes in their mind.
What is visualisation?
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 a structured, planned activity where a client tests their thoughts and beliefs in real-world situations.
What is behavioural experiement?
This is another strategy to overcome procrastination. It is also known as "worst-first"
What is eat the frog?
This is one of the risk factors that influence recovery. Its examples include negative emotional states, interpersonal conflicts, and exposure to stimuli that trigger past memories.
What is high risk situation?
This strategy helps people regulate their emotions by changing the body sensations.
What is sensory modulation?
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 clinical perfectionism.
What are Setting unrealistically high standards, Persuing those standards despite the costs, Linking self-worth to achievement