Developing skills in application formal practice developing a trigger phrase/focus first “differential” practice second “differential” practice the reminder.

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developing skills in application formal practice developing a trigger phrase/focus first “differential” practice second “differential” practice the reminder dot exercise stressful real life situations Ost L-G Applied relaxation: description of a coping technique & review of controlled studies Behav Res Ther 1987;25:

developing a trigger phrase/focus breathe in breathe out either: focus on neck & shoulders saying silently “neck, shoulders” or: focus on any general areas of tension without saying anything at this stage say “heavy”, deliberately releasing any tightness in in the neck & shoulders say “peace”, deliberately releasing any general tightness in the body

the practice for this week 1st week’s exercise: in the second half of the week, add in: The arms & legs are heavy The right arm is warm The left arm is warm Both arms are warm Neck & shoulders are heavy I am at peace The arms & legs are heavy Both arms are warm The right leg is warm The left leg is warm Both legs are warm Neck & shoulders are heavy I am at peace regular practice is crucial: two daily practices should be at least 10 to 15 min long; experiment too with a couple of short practices for just 2 or 3 minutes each seeing whether it is more helpful to use ”neck,shoulders heavy” or ”peace” as a trigger to link with the breath in developing skills in briefer relaxation exercises.

four aspects of helpful inner focus reducing negative states nourishing positive states exploring & processing encouraging mindfulness

overall goal intentions  remember the importance of autonomous choices emerging from your own values  you already have the ‘skilful goal setting - ACT WISeST’ handout  ability, control, time factors; wanted, integ- rated, specific, stretching, & talked about

implementation intentions  helpful for initiating and/or maintaining an overall goal intention (X) that you are committed to, but find difficult to carry out  implementation intentions involve clarifying likely road blocks (if situation Y occurs) and having a pre-planned response (then I will initiate behaviour Z) – see the handouts