Adapted from Butler & Hope 2007 THE WORRY tree Notice the WORRY What am I worrying about? Is this WORRY about a current problem or a hypothetical situation? or Can I do something about this? (Hypothetical situation) (Current problem) NO YES Let WORRY go Action Plan Change focus of What? When? How? Attention NOW? LATER? Do it! Schedule it Let WORRY go Let WORRY go Change focus of Change focus of Attention Attention
www.getselfhelp.co.uk Adapted from Butler & Hope 2007 www.get.gg THE WORRY TREE Notice the Worry “What am I worrying about?” “Is this worry about a …
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1 Adapted from Butler & Hope 2007 THE WORRY tree Notice the WORRY What am I worrying about? Is this WORRY about a current problem or a hypothetical situation? or Can I do something about this? (Hypothetical situation) (Current problem) NO YES Let WORRY go Action Plan Change focus of What? When? How? Attention NOW? LATER? Do it! Schedule it Let WORRY go Let WORRY go Change focus of Change focus of Attention Attention
www.get.gg © Carol Vivyan 2015. Permission to use for therapy purposes.www.getselfhelp.co.uk Worry – setting times for worrying or NOT worrying Worry free zones ...
Manual of the Revised Cognitive Therapy Scale (CTS-R) I.A. James, I.-M. Blackburn & F.K. Reichelt . Collaborators . A. Garland, P. Armstrong. Dec. 2001
www.getselfhelp.co.uk/anger.htm www.get.gg © Carol Vivyan 2009-15, permission to use for therapy purposes SELF HELP FOR ANGER Anger is a normal reaction and emotion.
Padesky 5 Aspects. 1986 Where? When? Who with?
Dealing with Negative Emotions What emotion am I feeling? What am I thinking? What can I notice in my body? Where do I feel it? STOPP! Take a breath.
Page 1 of 4 www.getselfhelp.co.uk/stress.htm www.get.gg © Carol Vivyan 2009-2015,permission to use for therapy purposes. Self Help for Stress Stress is our emotional ...
APPLE A Mindful Response to Thoughts A CKNOWLEDGE - Notice and acknowledge the thought as it comes to mind. P AUSE - Don't react as you normally do.Just pause, and breathe. P ULL BACK - Tell yourself this is just the anxiety or depression talking, and this thought or feeling is only a thought or feeling.
Depression can happen to anyone - and does happen to one in four of us over our lifetimes. Different factors that make it more likely to happen include biological make …
Thought Record Sheet - Depression Situation rate 0 Unhelpful Thoughts / Images Feelings: Emotion/s –100% Physical sensations Alternative response / healthier
Activity Diary Write briefly in each box: What you did (brief description), one word that describes your Mood, and rate the intensity of your mood on a scale of 0 – 100%, your sense of Achievement for the activity on a scale of 0-10 (A0 – 10) your sense of Closeness to others (C0 – 10), and sense of Enjoyment
Write down what you are worrying about at set times 2-3 times a day, along with the trigger for your worry and your anxiety level. STEP 3: Classifying your worries ... strategies that you can use instead of worrying. The following is a list of tools that you
on worrying on one day, then turning up the volume on worrying the next day. It should look something like this: Day 1 (Down Worry): On the first day, attempt . not to worry at all or only very minimally for the whole day. You may want to use the “postponement” strategies you …
Strategies for worrying at bedtime: Encourage the child/family to have good sleep hygiene (tips sheets can be found on the CBT+ Notebook). Recommend the child to write down worries or things to address in the morning.
Other behavioural strategies ... • Worrying about not sleeping will keep you awake! Rather than put your focus of attention on the worrying thoughts, notice that they are just thoughts, then put your attention somewhere restful, use imagery, mindful breathing, or your
So, ask yourself, is worrying about uncertainty really worth it? Maybe it is time to consider a different way? There are two main strategies for learning how to accept uncertainty and thus reduce worry. 1. Challenging Intolerance of Uncertainy Ask …
Developing positive coping strategies Working out the right coping strategies to help you handle different situations can be tough, but it’s worth it. Find out more about different coping strategies, including how to put them into practice, and tips for what to do when they don’t work. Why positive coping strategies are useful.
and do your best. But worrying about being nervous usually just makes you more nervous! Try focusing instead on being self-confident. To harness your nervous energy, think about five things (qualities, skills or experiences) you would like the employer to know about you and practice presenting these points.
Strategies for Educators of Bilingual Students: A Critical Review of Literature Chris Sclafani Hofstra University, Hempstead, New York, USA E-mails: csclafani1@pride.hofstra.edu Received: 25-02-2017 Accepted: 30-03-2017 Published: 30-04-2017