Tools

  • Cognitive

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.

  • Visualization

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.

  • Breathing

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.

  • Physical

Eat right. Exercise. Physical Examination.

  • Talk It Out

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
  • Feelings, not just thoughts.
  • Nonverbal communication must match verbal communication, or the messages get crossed.
  • Active listening - paraphrase back to the person what they said, in order to guarantee the message got across as intended.

Copyright Collin College. All Rights Reserved.