| Specific | I need achieve clarity Why is it important? Because it regulates emotions, decrease stress, anxiety, and depression. Bonus it focusses your attention Short time Goal | Constituents increase my ability to regulate emotionsLearn to cope with negative feelings without using substances learn to cope with negative feelings |
| Measurable | standards will you use to measure your progress? | I will verbalize to therapist at least 3 coping skills for managing ambivalence anxiety & depression. Target Date: 00/0/2022. Go to headtools.net/tools and become familiar with tools |
| Achievable | Barriers: Dependency Control motivation | Where do you see yourself in a couple of years? areas you want to improve work, health, education, relationships, all. |
| Relevant | What part does it play in the bigger picture of your life? | Which needs do I satisfy by achieving this goal? i.e. Work on my mindset and attitude |
| Time specific/bound | deadlines keep accountability prioritize and stay organized so you will finish up your goal on schedule. | “I’ll work on clarity within the next two months”, notice there is no I’ll do this Monday or Thursday clauses just a general idea when its finished |
Is the therapeutic process of identifying and challenging negative and irrational thoughts
Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment
Visualization activates the creative powers of the subconscious mind, affirmation is a statement that evokes not only a picture, but the experience of already having what you want
Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax.
Problem-solving therapy is based on a model which holds that the body, mind, and environment all interact with each other, and that life stress can interact with a person’s predisposition for developing a mental conditions
Communicating and acting assertively is an interpersonal skill that helps people to maintain healthy relationships, resolve interpersonal conflict; https://online.alvernia.edu/articles/4-types-communication-styles/
Emotional Regulation Emotional Intelligence
Or self-regulation, refers to the way we deal with big feelings like anger, excitement, frustration, anxiety or low mood. Skills like self-awareness, mindful awareness, cognitive reappraisal, adaptability self-compassion and emotional support; Emotional intelligence is the ability to recognize your emotions, understand what they’re telling you, and realize how your emotions affect people around you
your own attachment style, based largely on the attachment behaviors you learned as a child. An attachment style can have a big impact on how you form relationships as an adult. Core beliefs such as ‘I’m no good’ and conditional beliefs such as ‘If people got close to me, they would discover the “real me” and would reject me’
Triggers
Something that affects your emotional state that is causing degrees of distress. Origins of triggers are often activated by physiological changes like coffee, medications, or health concerns; moreover, personal or situational triggers such as financial problems, social interaction deficits, negative thinking are worth considering. Another simple trigger source would be family conflicts or daily stressors like lack of sleep. An effective intervention during session-work is to encourage the client to source as precise as possible using your knowledge of emotional vocabulary and move to label and verbalize the more accurate designation of feelings has the effect of decreasing emotional and physiological response