Sensations

Sensations – engaging your five senses can help you live in the now.

hold ice in hand, squeeze a rubber ball hard, stand under a hot and
hard shower, take hot bath, listen to loud music, put a rubber band on your wrist, pull it and let it go, light a candle, burn incense, eat candy, eat something sour.

Rational–Emotive Role Play – helps move from intellectual to emotional understanding

This technique, also called point-counterpoint, is useful when you intellectually understand that an automatic thought is dysfunctional but emotionally it still feels true.

Have someone to play the emotional part of your mind that strongly endorses the dysfunctional belief while you play the rational part. Then switch roles. In both role plays the helper (therapist, spouse, parent or friend) speaks as the client i.e., they both use the word “I.”

Breathing exercises

OBSERVING-YOUR-BREATH EXCERCISES

Deep Breathing – Lie on your back. Breathe evenly and gently, focusing your attention on the movement of your stomach. Continue for 10 breaths. The exhalation should be longer than the inhalation.

Measuring your breath by your footsteps – Walk slowly down the hall or in the yard or sidewalk. Breathe normally. Determine the length of your breath, the exhalation and inhalation, by the number of your footsteps. Let it be natural. Continue this for a few minutes and stop.

Counting your breath – Sit cross-legged on the floor; or sit in a chair with your feet on the floor; or kneel; or lie flat on your back; or take a walk. As you inhale, be aware that “I am inhaling, 1”. When you exhale, be aware that “I am exhaling, 1”. Remember to breathe from your stomach. When beginning the second inhalation, be aware that “I am inhaling, 2.” And slowly exhaling, be aware that “I am exhaling, 2.” Continue on up through 10. After you have reached 10, return to 1. Whenever you lose count return to 1. Continue this for a few minutes and stop.

Following your breath while listening to music – Listen to music. Breathe long, light, and even breaths. Follow your breath; be master of it while remaining aware of the movement and sentiments of the music. Do not get lost in the music, but continue to be master of your breath and yourself. Quiet your mind and body. Do this for two pieces of music (or songs) and stop.

Redirection

Do something that elicits different emotion i.e., read a book, go for a walk, take a drive, watch a movie, listen to music, etc. Engage in activities you enjoy

Self Coping Statements – substitutions for untrue beliefs

If I don’t do as well as others, I’m not a failure, just human.
When things don’t go my way, it’s not horrible, just unfortunate
I can stand it if I don’t get what I want.
I am not going to assume the worst, I will wait and see.
Easy does it.
One thing at a time
First things first
I will do my best and that’s good enough.
This won’t last forever, things will change.
I will not allow my emotional life to be controlled by another person’s weakness.
I will do what I can and hope for the best.
I refuse to be controlled by excessive and inappropriate guilt.

The Cognitive Continuum

The Cognitive continuum helps recognize middle ground. On a scale of 0 to 100% rate how strongly your beliefs are. For example, rate the following belief

If I’m not a success I am a complete failure.

0% _____________________________ 100%

What's the strongest you've believed it? ____________
What's the least you've believed it? ___________