A Treasure-trove of Rapid Symptom Reduction

Self Help For Worry, Anxiety Relief, and Depression Recovery

Self-help Lesson #27 Unfold Core Beliefs using Visualization on the web

Self-help Lesson #27 Unfold Core Beliefs using Visualization on the web

Let’s look at a practical, down to earth process for dealing with worry, anxiety and cognitive restructuring. We all have thoughts every day of our life, but if our thoughts reflect stress or negative limiting beliefs we can take steps to change that. I have facilitated hundreds of people in this process and it isRead more about Self-help Lesson #27 Unfold Core Beliefs using Visualization on the web[…]

Self-help Lesson #21 Flying Phobia Worksheet To Reframe Anxious Thoughts

Self-help Lesson #21 Flying Phobia Worksheet To Reframe Anxious Thoughts

Flying Anxiety or Fear of Flying Below is a sample exercise of how to flip anxious thoughts about flying into realistic statements: after reading the samples try writing down a couple of your own anxieties and flip them to more realistic perspectives. It took a whole group of us to come up with this many negativeRead more about Self-help Lesson #21 Flying Phobia Worksheet To Reframe Anxious Thoughts[…]

Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety

Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety

Anxious Cognitive Distortions How many of these do you do? Learn to recognize the different thought distortions to help reduce anxiety.  Fortune Telling Example:  “Something bad is going to happen”  “I know I will, I’ll fail” “I’ll lose my job” Fortune telling is predicting a frightening outcome.  If you are so successful at predicting let’sRead more about Self-help Lesson #20 Learn To Recognize Thought Distortions Contributing To Anxiety[…]

Self Help Lesson #19 Perfectionism Worksheet

Self Help Lesson #19 Perfectionism Worksheet

Automatic Thought Record  Perfectionism Worksheet Sample Event Was told not to be such a perfectionist, so did a sloppy job on routine paperwork and got yelled at.   Sample Feeling Disappointed, baffled, bewildered, confused, double-bind, between a rock and a hard place.   Sample Automatic Thought At work they tell me not to bother puttingRead more about Self Help Lesson #19 Perfectionism Worksheet[…]

Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction

Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction

List of Pleasant Activities  From The Depression Prevention Research Project 1985 Instructions:  This list includes 300 activities which people sometimes enjoy.  By following the instructions below, you will be able to come up with an individualized list of 100 activities which you will use during the course to increase your level of pleasant activities andRead more about Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction[…]

Self-help Lesson #13 How To Reduce Depression Through Pleasurable Activities for Depression Relief

Self-help Lesson #13 How To Reduce Depression Through Pleasurable Activities for Depression Relief

How To Reduce Depression Through Pleasure  Although there are many ways to reduce depression, one way that has been shown to be effective is to increase the amount of pleasure you are receiving on a day to day basis.  The following steps can help you to do this. Create a list of pleasurable activities. IncludeRead more about Self-help Lesson #13 How To Reduce Depression Through Pleasurable Activities for Depression Relief[…]

Self Help Lesson #11 How To Get A Good Night’s Sleep  To Improve Quality Of Life

Self Help Lesson #11 How To Get A Good Night’s Sleep To Improve Quality Of Life

How To Get A Good Night’s Sleep The following guidelines are recommended to help you improve both the quality and the amount of your sleep.  Exercise during the day , preferably in the late afternoon before dinner.  Aerobic exercise (20) minutes is better, but 45 minutes to an hour of brisk walking will suffice. GoRead more about Self Help Lesson #11 How To Get A Good Night’s Sleep To Improve Quality Of Life[…]