Mindfulness for Anxiety Relief | Cognitive Behavioral Therapy Techniques

during your week and identify a time when you felt irritable and practice those skills again by observing, describing and participating so that you can look back and once you observe and describe, discover in retrospect that there were other options to participate to improve the next time when you didn't. choose   the good news is that or the amazing thing is that you can learn from it, so the next time that option will be more available for your body scan is when you just take a second or 30 seconds and scan from top to bottom or bottom up and find out how I feel physically, what my breathing is like, what my heart rate is, you know, I feel anxious a lot of times based on our physiological sensations, we can put an emotional label on it, practice conscious breathing and focus on breathing and exhale and concentrate on breathing, noticing that your abdomen preferably or your chest rises and falls.

Many of us breathe with our chests and that is not effective breathing, so encourage clients when practicing conscious breathing to try to breathe through their abdomen to get the best bang for their buck if you look carefully, choose an object specific and focus on it and really try to identify everything you can about it and try to notice something new each time. You can also practice environmental awareness. which is again opening your mind, going to sit in a park or sit in a coffee shop or at the mall, people watching and just keeping your mind open and being aware of everyone passing by, appreciating carefully, noticing five things in your day that are generally not appreciated.

I love this. one and it can be something for someone who is struggling to see the light at the end of the tunnel, identifying some of these positive things that happen, like someone opening a door for them or someone letting them into traffic that is huge and in a lot of ways. a lot of the places I know when I was in DC people didn't want to let you get in traffic so it was a big deal when they did but a lot of times you take it for granted so you notice things that aren't appreciated or maybe the bumblebee, I love bumblebees that are on flowers, normally you probably wouldn't appreciate it, she ate it, but if you notice it, you can tell it's like a teddy bear with wings, four plus four, four senses plus four stimuli, so identify four things. you see four things you hear four things you feel and four things you smell four things you smell it can be a little difficult unless you're like in a food court tactile

mindfulness

I don't like pinching, but you can be aware of the sensations if you pinch yourself I prefer the ice cube, less harmful to hold the ice cube, what does it feel like?

This is interesting to note how people deal with stress: what happens when it starts to hurt and what they want to do and this. is a way to help them discover what their instinctive or automatic reactions are: When they start to feel angry and distressed, the eye and you exercise, pay attention to how often you use the word eye in a sentence, I feel like it's me . will iii-it's about me, me, me and also, at the same time, pay attention to how often you use the word you many times we use it in an incriminating, directive or accusatory way, need you or shouldn't you should have done it instead To use explain it in a questioning or compassionate way, such as how do you feel about this?

Simply noticing how you use your words and being aware of how you interact with others with those two simple prepositions cause and effect develop the story of everything you do for a given period of time, so starting with the beginning of the day is a point of anchorage. I got out of bed because, well, my alarm went off and I knew I had to get to the gym and continue the effect of my exit. out of bed, how did I feel about it and what did I do next? This can help people identify and when you get to backward chaining, it can also help them identify links in your chain where things might have started to go wrong and started if you get a little cranky, irritable or stressed, the Devil's Advocate asks you to act as if you believe the opposite of what you believe and take note of how you feel and the new perspectives you gain, so discuss it as if you were in a debate.

You know, even if you don't believe it going into the debate, become one with it and believe it and then when you're done, you'll have two different realities or two different truths that you can try to synthesize to walk that middle path. but I said we need some relaxation skills because it is useful to relax alone to prevent distress, emotionally increase pleasant signals in your environment and we can do this in our offices, you can do it even if you can't do it in your entire home. because you live with other people you have a corner or a space that you can go to that is your retreat what sounds do you like to listen to and maybe sounds from an electronic you know birds music there are all kinds of YouTube videos that are like eight hours long that are babbling brooks and different sounds that you can play if you want to hear that in the background what places images colors what you want to see when you walk into a room what makes you happy what makes you happy versus what is overwhelming or depressing and some of that can also go into the organization and security.

You can look into that a little bit, but some of the things are that you don't want to have your back to a door or a window because you're not your MOT. The mind knows that potentially someone could approach through any of them and it tends to add a little more stress. What temperature do you prefer and what texture do you prefer? If you've ever worn an itchy wool sweater, you'll know what I'm talking about, so what can you do to increase the pleasant signals in your environment? My daughter and I, when we went shopping, one day she was doing her normal thing and we were walking through the linen section and there was this. fluffy pillow and we both liked running our hands on it and she said why do we have to caress every pillow we see?

I don't know but it's so soft it makes the environment nice and the smell smells very strong because it's a memory activator but you can also just boost energy and all that kind of stuff with different scents and you can look into aroma

therapy

for that and you can also try simple things like opening a window because sometimes just fresh, fresh air will improve your mood and improve your sense of well-being. the environment

cognitive

ly I encourage people to take five minutes to not think, just be still and yes, this is meditation, so not everyone is going to do it, but you can cast guided images that go to their favorite place in their mind, but using all the senses you can, what do you see here, do you feel yourself really getting into the scene, reading something enjoyable, not stressful or learning a new hobby, takes a good amount of energy, but can distract you from other things, like when I go out do gardening.

It consumes a lot of energy but I don't think about anything else when I'm out there except the weeds that mock me and grow among my strawberries, physically relieve pain and muscle imbalances and regulate blood flow with stretches and massages you can try hot tubs that most people like progressive muscle relaxation there are many prerecorded scripts online just type it in and you can get a prerecorded script for progressive muscle relaxation and breath work social environments that promote calm, tranquility and happiness obviously go To help you relax, rather than overly stimulating ones, make sure you laugh every day.

It is important to program it in extroverted people. They may feel more comfortable with a group of people where interruptions are welcome, where introverts can get stressed with a lot of interruptions, so when you are in a social environment, you know what types of social environments help you relax and gain energy and What social situations take away your energy. Judges don't like surprises and need to plan the event, so you know. I am a judge. I like to know. plan ahead what is going to happen, sometimes meticulously, while perceivers, and again we are talking about quality control, myers-briggs, inventory perceivers love surprises and prefer to be much more spontaneous, so your social relaxation will really depend a lot on your temperament how much planning you want how many people you want there if you want to be alone walking in the woods or if you want to be at a concert with 20 other people environmentally what makes the environment relaxing for you and we talked about this before colors sights, light level, temperature, location, sounds and organization, so

mindfulness

involves increasing awareness of our emotional, mental and physical selves.

It also helps us develop an understanding of the external stimuli that influence us, so that we become more aware of the lights that bother us or the things that bother us. making us happy in our environment relaxation is a technique used to restore balance after a period of stress and also to help us maintain balance so that we are prepared for stress as clients increase their self-awareness they will be able to identify the distress before implementing relaxation strategies to prevent disorders because that will be one of their options for them and for them to participate, observe, describe and participate and learn about their own stress triggers and effective interventions.

Is there any question? Okay everyone have an absolutely amazing weekend and I hope you can enjoy yourself. some time, hopefully, the weather will be good for you and you will enjoy your Easter weekend. If you have something wonderful planned, if you enjoy this podcast, please like and subscribe, either on your podcast player or on YouTube, you can come and participate in our live webinars with the doctor. Snipes by subscribing to all CEU Communication Counselor Toolkits, this episode is brought to you in part by all CEUs providing multimedia continuing education and pre-certification training 24/7 to counselors, therapists and nurses since 2006.

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