Therapy resources and self help tools
Information about procrastination
Link for belly breathing to help with stress and anxiety .
Here is info from a site 'therapy ideas' about something called the "Drama Triangle" a model of human relationships. This model can entertain us in movies and stories, but in real life can lead to unhealthy ways of relating to others.
What type of therapy?
Cognitive Behavioural Therapy can enable you to identify and change core beliefs and/or behaviors that underlie inaccurate perceptions of yourself and others and problems interacting with others. CBT may help reduce a range of mood and anxiety symptoms and reduce the number of suicidal or self-harming behaviors, OCD pure o anxiety etc
Dialectical Behavior Therapy (DBT): utilises the ideas of mindfulness, or being aware of and attentive to the current situation and moods. DBT also teaches skills to control intense emotions, reduce self-destructive behaviors, and improve relationships. DBT differs from CBT in that it integrates traditional CBT elements with mindfulness, acceptance, and techniques to improve your ability to tolerate stress and control emotions. DBT recognizes the dialectical tension between the need for acceptance and the need for change.
Schema-Focused Therapy: This type of therapy combines elements of CBT with other forms of psychotherapy that focus on reframing schemas, or the ways people view themselves or their situation. This approach is based on the idea that stems from a dysfunctional self-image—possibly brought on by negative childhood experiences—that affects how people react to their environment, interact with others, and cope with problems or stress.
Cognitive analytic therapy (or CAT) is a type of therapy that links ideas from analytic psychology with those from cognitive therapy. Looking at past events and experiences, the therapy aims to understand why a person feels, thinks & behaves
the way they do, before helping them problem solve and develop new ways of coping.
Exercise can be a key component of your plan for managing stress and anxiety.
Finding a routine that works within your schedule and is strengthening and relaxing can help build self esteem and confidence.
If you haven't got much time something like the routine shown below from :
Video Auther's Facebook:
Cognitive Behavioural Therapy is not so much positive thinking as realistic thinking. (Neenan &Dryden)
Previous events in our life can influence the way we experience everyday situations.
Can you give an example of your own?
What does it prove if people can have an entirely different response to the same situation?
Is your reality and perception of events partly defined and influenced by previous patterns of thinking?
If it’s not what actually happens,
but what we think about what happens, that creates our experience,
what could we do to improve our reactions and thoughts?
Can we change our thoughts?
It is very important to cultivate mindfulness right from the beginning. Otherwise, if you let negative emotions and thoughts arise inside you without any sense of restraint, without any mindfulness of their negativity, then in a sense you are giving them free reign. They can then develop to the point where there is simply no way to counter them. However, if you develop mindfulness of their negativity, then when they occur, you will be able to stamp them out as soon as they arise. (Dalai Lama)
Premise of CBT is that our thoughts affect our perception of events - therefore changing your thinking, will change your experience, which will lead to increased well being and emotional health.
Changing your thinking involves isolating Negative Automatic Thoughts using a chart, and substituting more realistic appraisals of situations.
Cognitive Distortions Provided by TherapistAid.com © 2012
Cognitive distortions are irrational thoughts that can influence your emotions.
Everyone experiences cognitive distortions to some degree, but in their more extreme forms they can be harmful.
Magnification and Minimization: Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.
Catastrophizing: Seeing only the worst possible outcomes of a situation.
Overgeneralization: Making broad interpretations from a single or few events. "I felt awkward during my job interview. I am always so awkward."
Magical Thinking: The belief that acts will influence unrelated situations. "I am a good person—bad things shouldn’t happen to me."
Personalization: The belief that one is responsible for events outside of their own control. "My mom is always upset. She would be fine if I did more to help her."
Jumping to Conclusions: Interpreting the meaning of a situation with little or no evidence.
Mind Reading: Interpreting the thought sand beliefs of others without adequate evidence. "She would not go on a date with me. She probably thinks I’m ugly."
Fortune Telling: The expectation that a situation will turn out badly without adequate evidence.
Emotional Reasoning: The assumption that emotions reflect the way things really are. "I feel like a bad friend, therefor I must be a bad friend."
Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation, but focus on the single piece of negative feedback. "Should" Statements:
The belief that things should be a certain way. "I should always be friendly." All-or-Nothing Thinking: Thinking in absolutes such as "always", "never", or "every". "I never do a good enough job on anything."
Videos above and below are from the originator of
Emotional Freedom therapy " Tapping" .
resource link :