A Treasure-trove of Rapid Symptom Reduction

Self Help For Worry, Anxiety Relief, and Depression Recovery

Self-help Lesson #10  Regular Daily Relaxation for Rapid Symptom Reduction of Depression and Anxiety

Self-help Lesson #10 Regular Daily Relaxation for Rapid Symptom Reduction of Depression and Anxiety

Regular Daily Relaxation The benefits of regular daily relaxation include decreased heart rate, decreased blood pressure, decreased tension, decrease in analytical thinking. What to do:  Regularly practice deep relaxation for 20-30 minutes a day.  This will generalize to the rest of your day and reduce anxiety, prevent stress, increase energy, increase concentration and  memory, reduceRead more about Self-help Lesson #10 Regular Daily Relaxation for Rapid Symptom Reduction of Depression and Anxiety[…]

Self-help Lesson #9 Nutrition As A Self Care Method To Help Manage Depression And Anxiety

Self-help Lesson #9 Nutrition As A Self Care Method To Help Manage Depression And Anxiety

NUTRITION  There are things that can aggravate depression. It is a good idea to avoid substances that do that. Some of these would include:  caffeine, coffee, cola, chocolate so have a maximum of 1 cup of soda a day, preferably none. Another thing to look out for is nicotine, preservatives,  salt  and meat hormones AvoidRead more about Self-help Lesson #9 Nutrition As A Self Care Method To Help Manage Depression And Anxiety[…]

Self Help Lesson #8 – Exercise as a form of self care for dealing with depression

Self Help Lesson #8 – Exercise as a form of self care for dealing with depression

Exercise, Fitness & Working out:   Benefits:  If exercise could be put in a pill and bottled everyone would probably buy it because the benefits are so enormous. Reduced skeletal muscle tension More rapid metabolism of adrenalin, thyroxin, and endorphins (which can improve your mood) Discharge of pent-up frustration (which can reduce anxiety) Lower cholesterolRead more about Self Help Lesson #8 – Exercise as a form of self care for dealing with depression[…]

Self Help Lesson #7a The Support Of Friends – Do You Have A Best Friend?

Self Help Lesson #7a The Support Of Friends – Do You Have A Best Friend?

Friends Are Good Medicine – Self Help Strategy Background: There is substantial research evidence done over the last 10 years that people who have a close circle of friends have less stress, fewer health problems, less depression, live longer, live happier lives.  A “close friend” is someone that you can be yourself with, someone youRead more about Self Help Lesson #7a The Support Of Friends – Do You Have A Best Friend?[…]

Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:

Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:

Making EXCUSES like “I don’t feel like it…” is a form of procrastination. Where do you procrastinate? This worksheet can help you identify the excuses you make.      Sample Excuses: In this column place a check mark beside all the reasons that apply to you:  Respond to each statement in your own words: “I’m not convinced thatRead more about Self Help Lesson #6 Fifteen Reasons/Excuses For Not Doing Your Goals, The Star Chart or the Self-Help Homework Exercises:[…]

Self Help Lesson #5 How To Make The RSR Star Chart – Goal Setting

Self Help Lesson #5 How To Make The RSR Star Chart – Goal Setting

Stressed Out? Frustrated? Tired? Overwhelmed? Sadness? Pressure? Worry?  (How to reduce depression and anxiety using star charts by setting short term goals) The purpose of the star chart is to apply the concepts you read about to your life.  A star chart is created for one week of activities.  Attached is a Rapid Symptom Reduction (RSR) blankRead more about Self Help Lesson #5 How To Make The RSR Star Chart – Goal Setting[…]

Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?

Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?

#3 Why A Natural Approach For Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?  Axions:  “You are what you think” There is lots of research behind cognitive therapy indicating an 80% success rate with symptom reduction.   Just like you can eat healthy food or junk food, you can mentally nourish your mind with healthy thoughts orRead more about Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?[…]

Self Help Lesson #1 Rapid Symptom Reduction Tools and Techniques Overview of  Free Cognitive and Behavioral Psychology Class Online:

Self Help Lesson #1 Rapid Symptom Reduction Tools and Techniques Overview of Free Cognitive and Behavioral Psychology Class Online:

Rapid Symptom Reduction of Depression, Anxiety, Panic Attacks, Phobia’s and ADHD Free Educational Class Online COME –  every week, 15 minutes or so to spend online,  fill out any star chart or questionnaire.  Attend until your symptoms subside. WORK – very, very hard. Homework in an  integral part of this approach,  so do a StarRead more about Self Help Lesson #1 Rapid Symptom Reduction Tools and Techniques Overview of Free Cognitive and Behavioral Psychology Class Online:[…]