tools

you can easily learn and internalize as your own

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The other pages of this web site contain a lot of knowledge about stress, anxiety and depression, the what, the why and change strategies. This knowledge is of little value unless it can be put into use easily and effectively. The following are some of the fundamental and advanced tools that you can easily learn and internalize as your own.

Thinking Tools

These tools are based on the idea that your appraisal system needs upgrading from Windows 97 to Windows 7.

1. Identify Automatic Thoughts
2. Identify Intermediate Beliefs/Assumptions/Rules
3. Identify Core Beliefs
4. Identify Schema
5. Identify Schema Coping Mode
6. Distorted Thinking Styles
7. Cognitive Distortions
8. Cognitive Restructuring-Top Down
9. Cognitive Restructuring-Bottom Up
10. Cognitive Restructuring ON The Go
11. Advantages-Disadvantages Analysis
12. Downward Arrow Technique
13. Pros And Cons Analysis
14. Identify And Rate Moods
15. Evidence For-Evidence Against

Action Tools

Action or behavioral tools are designed to change cognitions-thoughts, appraisals or beliefs. Action tools can be viewed as a way to change thinking without thinking which leads to behavioral change.

1. Behavioral Experiments
2. Habituation/Desensitization
3. Gradual Exposure
4. Pro-longed Exposure
5. Imaginary Exposure
6. Real Life Exposure
7. Relaxation Training
8. Behavioral Activation
9. Externalization Techniques
10. Response Prevention
11. Problem Solving
12. Chunk It Down
13. Distraction
14. Relapse Prevention
15. Eye-Movement

Re-experiencing Tools

Re-experiencing tools are a combination of Psychodynamic, Cognitive Behavioral and Hypnotic interventions. These tools can be described as a way to remember, relive, and reinterpret/reframe appraisals or beliefs in the light of current day.

1. Talk About It
2. Write About It
3. Relive It
4. Reinterpret/Reframe
5. Imagery Dialogues
6. Remember-unconscious to conscious
7. Age Regression
8. Age Progression
9. Self Talk
10. Self-Hypnosis
11. Cue-Controlled Emotions
12. Thought Stopping
13. Alternating Hands
14. Alert Hypnosis
15. Metaphors
16. Pain Relief Techniques
17. Ego-Strengthening Techniques
18. Affirmations
19. Hypnotherapy Scripts
20. Dissociating As An Asset
21. Autogenic Training

Relating Tools

The focus of relating tools is to learn relational skills to allow the dynamics of relating (experiential) to do the work cognitively, behaviorally and emotionally for you and the other. By relating effectively outmoded appraisals and beliefs fall away easily.

1. Creating An Emotional History
2. Creating A Present Relationship
3. Skilled Discussions
4. Emotional Empathy
5. Cognitive Empathy
6. Dialogue
7. Boundaries-Ongoing
8. Boundaries-Speed
9. How To Lead
10. How Not to Back-lead
11. Facilitating Versus Caretaking
12. How Old Emotionally is Someone
13. How Old Emotionally Are You
14. How To Manage An Adult Child
15. How To Respond Emotionally As An Adult
16. How To Re-image People
17. Restructuring Negative Behaviors
18. Instant Rapport
19. Assertion Skills
20. How To Leave Home Emotionally
21. Let The Relating Do The Work

Tuning in Tools

Energy psychology holds that thought and psychological problems are held in a field of energy. Like conventional psychotherapy, energy interventions rely on exposure or attunement and have the subject focus on the problem while stimulating acupressure points. Also both approaches use self-statements, affirmations and reframing to teach people to change their mind or their appraisals.

1. Tapas Acupressure Technique
2. Visual/Kinesthetic Dissociation
3. Eye movement Desensitization And Reprocessing
4. Traumatic Incident Reduction
5. Thought Field Therapy
6. Emotional freedom Techniques