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Tools
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Restructuring dysfunctional beliefs: You could tell me to have a nice day,
and I could get angry. It sounds irrational, but I could get angry. I could
think, "What does she want? She's just trying to butter me up!" These thoughts
may seem irrational to you but some people I have worked with do filter comments
in this manner. Everyone has his or her own, distorted view of reality that is
created at a very early age. In order to reduce stress when taking in
information, we must look at the filter through which we see life, and modify it
to be more functional.
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We can utilize our imaginations to help reduce stress. Lie quietly in a
comfortable position, and imagine a scene from a time when you felt calm and
relaxed. Many people use a beach, or nature scene from their past. Spend at
least five minutes concentrating on differing sensations within that memory. Use
all of your five senses as you remember the image.
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Trick your body into thinking it is going to sleep: breathe in slowly through
your nose, filling the bottom of your lungs, then the middle, then the top. Hold
for a count of two, and then exhale through your mouth slowly. Hold for a count
of two. Repeat. Instant rush / release: Breathe in a described above, and as
full as you can. Hold for a full count of ten. Exhale violently: just pretend
like you have popped a balloon. Feel the blood rush to the outer extremities,
and the tension melt away. Please sit for this one, as you may feel lightheaded
when you have been tense for a long period of time. Cleansing breathing: Inhale
as in #1, and hold for a count of two. Exhale a small amount of air through a
small opening in you lips with great force. It should feel like you are trying
to force air into a straw. Stop, and repeat theses small forced breaths until
all air is gone. Repeat.
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Eat right. Exercise. Physical Examination.
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Safe support system
Journaling- writing down thoughts and feeling in order to understand yourself
better.
Therapy
Crisis lines
Communication skills:
- Own your statements - Use "I" statements
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- Feelings, not just
thoughts.
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- Nonverbal communication must match verbal communication, or the
messages get crossed.
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- Active listening - paraphrase back to the person what
they said, in order to guarantee the message got across as intended.
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