Listen to be present

It was worth doing this worksheet if your mood improves by 10% or more. Cognitive Distortions All-or-nothing thinking Example: If I'm not a total success, I'm a failure. Catastrophizing (fortune-telling) Example: I'll be so upset, I won't be able to function at all. Disqualifying or discounting the positive Example: I did that project well, but that doesn't mean I'm competent; What is your favorite quote and why? What are you most grateful for and why? What do you want to achieve this coming week? With all the different decompression and stress-relieving methods out there to choose from, it might be tricky for you to select an effective method that's ideal for you. The best way to go about this is to get to know some of the more popular techniques that have been tried and tested. Every method focuses on specific areas of the mind and body, so trying out multiple techniques will tell you which ones work best to combat your particular stressors. Although the fundamental stress-reducing methods can safely be practiced by virtually anybody, people have preferences based not only on their specific decompression needs but also on their personality, physical and mental health, lifestyle, and daily routine. You will need to select stress management techniques that you can commit to without putting yourself under more pressure or creating more stress for yourself in trying to make something work that just doesn't fit with you. Stress-Relief Methods Pros and Cons Because different techniques address particular stressors and symptoms, you might find that some of the methods you like to use aren't really that beneficial for you after all. Avoiding dangerous behavior, people and places will greatly reduce your chance of becoming a victim of a crime, but it's not fool-proof. Never forget that crime has no boundaries.

Plus, if you think you are with the right people, in the right place, doing the right thing, you assume there is nothing to worry about. As a result, you pay less attention to what's happening around you. And remember, when you aren't paying attention, you look like an easy target. BE READY QUICK TIP! Never let yourself be taken to another location. Go ballistic--kick, punch, bite, scream. If you leave with an attacker, you have little chance of making it out alive. DON'T BE AN EASY TARGET In article 1 I mentioned Sarah, the unemployed dancer who said if she had more confidence she would attend more auditions and dance better in front of the judges. Sarah's mind was astonishingly creative; It told her how awkward, embarrassed and anxious she would feel, how much practice she would have to do in order to get better, and how hard and boring and tedious that would be. It reminded her of all the hassle involved in getting to the locations by public transport, and then hanging around for ages, nerves jangling, waiting to be called in. It pointed out all the weaknesses in her dancing, and told her she was too lazy and didn't have the willpower or discipline to practise her routines. It compared her to other dancers she knew, and pointed out all the ways in which they were more athletic, graceful or talented. And it told her there was no point in trying because she was sure to fail anyway. By the time Sarah came to see me, she was deeply frustrated. She had a veritable library of self-help articles, and she'd followed their advice faithfully. She'd spent many, many hours challenging her negative thoughts, repeating positive affirmations, and visualising herself stunning the judges with her dance moves. I just got lucky. Emotional reasoning

Example: I know I do a lot of things okay at work, but I still feel like I'm a failure. Examples: I'm a loser; He's no good. Magnification/minimization Example: Getting a mediocre evaluation proves how inadequate I am. Getting high marks doesn't mean I'm smart. Mental filter Example: Because I got one low rating on my evaluation [which also contained several high ratings], it means I'm doing a lousy job. No stress-relief technique would be fruitless, but, for example, if you were to try and relieve long-term stress symptoms with short-term methods, the stress reduction outcomes will be insufficient. Here are the pros and cons of a few popular stress-relief techniques (Scott, 2020): Fast Stress Relievers Fast stress reliever techniques are ideal for calming you down when you're in fight-or-flight mode and will relieve your stress within a matter of a few minutes. These methods commonly include deep breathing, visualization, exercise, and listening to calming music. It takes just a few minutes for you to calm down and experience significant stress relief, and you can return to your normal activities with a clear head. You can use them almost anywhere at any time, such as closing your eyes and taking a few deep, measured breaths to help you gather yourself in the midst of a stressful situation. You can help reduce chronic stress by using them whenever a stressor triggers a negative response. By periodically interrupting chronic stress with fast stress relievers, your body is given more opportunities to relax. They are quick-fix or band-aid solutions to symptoms of stress and anxiety and only provide momentary relief that doesn't improve your situation effectively. If a predator thinks he won't be successful if he attacks you, he probably won't. Being aware is the best way to look less desirable to the bad guys but here are some more things you can do to be a tough target and reduce the risk of an attack:

Don't walk alone. It's much harder to attack two people than it is one. Stay off the smart phone. Avoid making calls, texting, or emailing while you are out and about. If you're heading to the store, leave that expensive purse and all your valuable jewelry at home. Be selective about the clothes and shoes you wear in public. The bad guys know that some clothing items--like high heels--will make it harder for you to escape. Don't have too much to drink in public. But it didn't stop her mind from churning out lots of reasons to avoid the auditions (or avoid practising her dance routines). We'll return to Sarah later in the article, but for now take a few moments to consider: which types of `reason-giving' does your mind prefer? THE REASON-GIVING MACHINE Our minds are like reason-giving machines; And there is no way to stop our minds from doing this. But don't take my word for it; Set yourself a goal right now - something you will do in the next few days that will take you out of your comfort zone into a genuinely challenging situation. I don't mean anything dangerous like walking down a dark alleyway late at night. If not, just do it in your head. Please phrase your goal using this structure: Mind reading Example: He's thinking that I don't know the first thing about this project.

Overgeneralization Example: Because I felt uncomfortable at the meeting, I don't have what it takes to make friends. Personalization Example: The repairman was curt to me because I did something wrong. Should and must statements Example: It's terrible that I made a mistake. I should always do my best. Tunnel vision They don't assist in building your resilience to future stressors. They aren't practical in all situations, so you need other options. Techniques like meditation or visualization won't work if you're busy driving, and you can't relax to meditative music while you're in a boardroom meeting. Resilience Builders Techniques that build resilience to stress commonly include meditation, exercise, and healthy eating habits. They take some effort and require a lot of practice but hard work and commitment certainly pay off. They prepare you to deal with the effects of stressors in the future and effectively help minimize your present-day responses to stress. They benefit your overall well-being, and they not only help you develop resistance to stress but also boost your general health in many other ways. For example, exercising improves your quality of sleep and stress-reducing foods lower your blood pressure. They provide opportunities for group sessions, meditation classes, and general peer support. Always remain on a high alert when you have your kids in tow. DE-ESCALATE THE SITUATION