Self Help Lesson #4 Top Ten Strategies For Self Help With Rapid Symptom Reduction

TOP TEN STRATEGIES for Rapid Symptom Reduction of Depression & Anxiety etc.

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There are steps that can be taken to strategically improve the quality of life. As we talk about these strategies write them down on your star chart because these strategies aren’t easy to do and the conversation introduces them repetitively until we do them. We can be proactive or reactive in our approach, and this homework helps us become empowered to be proactive.  Accidental homework falls into our lap  randomly – like someone else inviting you out to lunch which can strengthen your circle of friends but is a random occurance, where as planned homework will get you in into the drivers seat of your  own life as you list action steps to take in each area on your star chart and then do them. We will go further into each one of the top ten strategies in future posts.

Cognitive Restructuring

Thought stopping, advanced cognitive restructuring, unfolding the beliefs.

Exercise

Regular cardiovascular exercise, 3-5 times a week.

Pleasurable Activities

Doing what use to be fun even when you don’t feel like it.

Friends

Strengthening your circle of close friends, making new friend, revisiting old friends.

Relaxation

Making time every day for deep relaxation, diaphragmatic breathing, and time to recharge your batteries and unwind.

Nutrition & Sleep

Avoid excessive stimulants and alcohol.  Eat a healthy, well balanced diet.

Time Management

Examine how you spend your time.  Avoid time wasters and  include time for your health and well being.  Use a day planner.

Identity and Self-Esteem

How do you define your true self and do you like it.  Strategies to improve self-esteem.

Completions and Acceptance

Life is full of real problems.  Bad things happen to good people.  Complete the past and get on with the present.

Spirituality OR Core values and Purpose

This is not to promote a particular religious point of view but rather to invite people to explore the deepest aspect of their life that gives it meaning.  It is fine if you aren’t religious, you are not alone, just take a look at your core values and purpose and what is important to you. Take an active role in your own spirituality or values by breathing fire and air into it.  Find your own path. We will go more into how to make a star chart next.

RSR STAR CHART

Behavioral Goal

Target # of Times SUN MON TUE WED THUR FRI SAT

ACTIVITY – Top 10 Strategies

 

 

Exercise

 

 

 

 

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Pleasurable Activities

 

 

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Nutrition

 

 

 

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Time Management

 

 

 

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Relaxation or

Meditation

 

 

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Self-esteem

 

 

 

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Acceptance & Completions

 

 

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Cognitive Restructuring

 

 

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Friends  

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Spirituality & Core value, purpose  

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