Matching Pairs Relaxation Techniques Online version Choose the relaxation technique that is described by the term. by Lisa Schilling-Kauten 1 Thought stopping 2 Decatastrophizing 3 Sequential deep breathing 4 Journaling 5 Grounding 6 Reframing 7 Progressive muscle relaxation 8 Mindfulness meditation 9 Guided imagery 10 Assertiveness training An intentional technique where you are aware of your thoughts. When you recognize you are starting to “awefulize,” in your mind, you tell yourself STOP! You take control; bring yourself back to the present and then reframe the thought in a positive but realistic way. A mind and body practice with usually four elements: a quiet location with as few distractions as possible; a specific, comfortable posture; a specific focus of attention; and an open attitude of letting distractions come and go naturally without judging them. A method to help you take more control and accountability over life situations. Helps negotiate interpersonal situations and foster self-assurance. Involves using “I” statements to identify feelings and communicate concerns or needs to others, "When x happens, I feel z." A tool to promote calm and reduce anxious feelings. In your mind’s eye, you create an image. Visualize a place that is an ideal spot of comfort and peace. See yourself there. Picture it in your mind with as much detail as possible using the five senses. Repeat regularly for best results. A practice of creating awareness of feelings/emotions and using a log to record. Writing out events and behaviors that trigger an emotional response can release the mind of ruminating on unwanted thoughts. Keeping a log allows for evaluation and reduction of anxiety triggers. A technique that brings attention back to your physical. When your mind starts to spiral, you want to tactilely bring your focus back to the present. You can do that by getting comfortable in your chair and purposefully bringing awareness into different parts of the body. A technique that helps release unwanted tension. In intervals of five to ten seconds, tighten or squeeze a particular muscle. Then release it and relax it fully. Start at your toes and work your way up or at your face/neck/shoulders and go down. A technique that keeps you mindful of the present and helps you focus. Breathe in through your nose (like you are smelling a rose) to the count of four and out through your mouth (through pursed lips) like you are blowing out a candle... 5, 6, 7, 8, 9, 10. A technique to keep your mind from spiraling into the “what ifs” and “oh no’s.” Take a negative ruminating thought and rephrase it in a positive way or insert a preselected phrase, such as, “I have studied, I am going to pass.” Keep repeating this thought each time you “awefulize.” A technique to create a more realistic appraisal of a situation. Think, “What is the worst thing that could happen? Is that likely? Could I survive that? Is that as bad as I imagine?” Used to establish a sense of reality and mindfulness.
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