First impressions count

The worst that'll happen is he'll say he's too busy and then I can ask Kaitlyn instead. Asking him to help is an experiment. Even if it doesn't work this time, it's good practice for me. If he says he's too busy, he probably really is. I should call him now and ask if I can come over today or tomorrow or vice versa. Strategies for When I'm Anxious Read my therapy notes and/or do a Testing Your Thoughts Worksheet. Call Ethan and talk about sports. You don't need to go to a therapist to have this hypnosis done, however. You can record yourself or someone else saying the above sentences, leaving pauses between each so that you can repeat them the recommended amount. You can then listen to your recording regularly in order to learn how to control your physical reactions to stress. Acceptance and Commitment Therapy (ACT) Acceptance and Commitment Therapy (ACT) helps individuals accept and embrace their inner thoughts and emotions instead of feeling guilty or upset about them. With its mindfulness approach, you are encouraged to face your stress in a healthy way. ACT benefits people with depression and anxiety disorders, and those with addictions (Ackerman, 2020). ACT has six main principles (AIPC, 2014): These principles are applied in conjunction with each other to reach two core objectives: to be able to handle painful and negative thoughts effectively and to create and experience a fulfilling life. This type of hypnosis and therapy is best done with a trained professional. Ask someone--a co-worker or store security guard--to walk with you. At night, carry a small, high intensity flashlight and use it to help you see threats.

Illuminate all the dark areas around and under your car as you approach. Flash the light on your backseat before you unlock and get into the car. If you have kids in tow, load your packages first then put your kids in the car. You are most at risk when you are distracted so remain on high alert the whole time and work quickly. Once you are in the car, lock the doors and leave. Don't text or make calls. Don't organize your coupons for the next stop. Don't do anything except drive away. Fortunately, we can learn to break this habit. We can learn how to do the things that really matter, even when our minds say it's not possible. We can learn the art of. GETTING OFF THE HOOK Have you ever seen a fish struggling to escape from a fishing line? No matter how hard it tries, its struggles are futile. Once it has swallowed that hook, it has no capacity to unhook itself. In ACT, rather than using the technical term `fusion', we often talk about `getting hooked' by our thoughts. Our minds throw us thought after thought, inviting us to `take the bait'. And if we bite, we `get hooked'; Accept the anxiety. I don't like the feeling, but it's a normal human emotion.

I can do anything with anxiety that I can do without anxiety. It will likely decrease once I turn my attention to something else. Practice the mindfulness exercise. Go for a walk. CLINICAL TIPS On a practical note, you should keep copies of your clients' therapy notes. You can photocopy them, take a picture of them and print them out, or use carbonless copy paper. You'll refer to these therapy notes when planning the next session (usually immediately before that session), when reviewing clients' Action Plans, and when reinforcing ideas you had discussed with clients in prior sessions. Self-Reflection With all that's going on around you, it's important that you take a moment to check in with yourself. Every now and then, you need to settle down in a quiet place, shut out all the voices and demands, and take a few minutes just to talk and listen to yourself. This might sound like a strange concept, but it's vital that you stay in touch with yourself, think about the things that matter to you, and reflect on where you stand in your life. Self-reflection needs to be constructive and uplifting. This exercise is not meant as an opportunity for you to blame yourself, belittle yourself, beat yourself up, or put yourself down. This is meant to be your private me-time where you can spend some time getting to know yourself, understanding yourself, and appreciating who you are. All you need to do for this stress-relieving exercise if find a few minutes to sit in the quiet with yourself. For every negative thought that pops into your head, counteract it by consciously thinking a positive thought to replace it. For example: USE YOUR PERIPHERAL VISION Right now, as you're reading this, notice the objects in your peripheral vision.

Without moving your eyes away from the article, what do you see to the left and right? What do you see above and below? Most of us look at the world with blinders on and never tap into our peripheral vision. Practice monitoring your surroundings out of the corner of your eye. Who knows, one day it may give you the heads up you need to escape a threat approaching from the side. Once I committed to being aware, I practice every day while walking on the neighborhood greenway. I tune into the sounds--footsteps, chirping birds, rustling leaves--and breathe in the smells. I see rabbits dart into the underbrush, a black snake sunning himself in the grass next the path and most times, a woman struggling to recapture her unleashed dog. Fortunately, we can readily learn to `unhook' ourselves (ie `defuse' from our thoughts). And in this article, I'm going to take you through a range of simple techniques to show you how. But first, let's identify the types of thoughts that tend to hook us: all the various bits and pieces of the `I can't do it' story that can so easily drag us away from doing what matters. WHAT'S HOOKING YOU? When you start thinking about making important changes - about being the person you want to be and doing the things you want to do - what sorts of things does your mind tend to say to you? Does it turn into a cheerleader and start singing some rousing motivational song such as: You can do it! Knuckle on down and just get to it! It's so easy! You've got the power! Also, you can provide clients with a photocopy of your notes if they lose their notes. Audio-Recorded Therapy Notes

Ensuring that clients have written therapy notes is ideal. They can carry around a notearticle or index cards to read as needed, or they can read their therapy notes on their smartphone. But some clients can't or don't like to read. Or they find it's more effective to listen to their notes. In any case, you can turn on an audio recorder or have clients use an app on their phones when developing responses to automatic thoughts; Recording and then having clients listen to an entire therapy session is often less useful. They are likely to review the recording only once during the week, instead of repeatedly listening to the most important points of the session. They may also have self-critical thoughts as they listen. Negative Thought : I'm so slow. I can never get my work done fast enough. I always produce quality work. Negative Thought : I'm not good at communicating in a crowd. Obviously, none of us are perfect, and there's always room for improvement, but in a world where people are quick to point out flaws, it's important that you're aware of your strengths and appreciate your good qualities. Journaling is one of the oldest and most effective forms of stress management. There's a lot of healing to be had in writing down your true emotions, opinions, and beliefs. It's a noninvasive way of organizing your thoughts and thinking without external pressure. It's also a safe space where you can reflect on your circumstances without inhibitions and be ruthlessly honest with yourself. Reflective journaling allows people an opportunity to open up, get things off their chest, and share their deepest secrets without having to explain themselves to others. While I take in my surroundings, an amazing thing happens. I am not thinking about what I will make for dinner or how horrible I played in my tennis match that morning.