Digital Cognitive Behavioural Therapy

WEe Have Already Talked About The 5 Part Model

We learned thateach of five components affects and interacts with the others. That means small changes in any one area can lead to changes in the others.

Today we talk about strategies that you can use in stressful suitations.

sometimes you can't avoid stressful suitayions.

Sometimes you might notbe able to makethings better right away

They are some skills that you can use in a distressing situaton when the situation cannot be changed right away

Distracting

There are some ways we can learn to distractourseleves in stressful situation.

Activities- Engage in exerciseor hobbies: call or visit a friend; play computer games;play sports

Contributing- make something nice for someone else

Sensations- squeeze a rubberball very hard ; takea hot shower; listen tomusic

others Thoughts- count to 10; watch TV;

Breathing

Deep brething isan important strategy to learn.

Breath deeply in , through your nose so thatyour stomach ispushing up againstyour hand

As you exhale, beathe out through your mouth whileyou tighten your addominal muscles

Do thisbreathing method for 5-10 minutes

Homework #1

Think of any recent problems youhave experienced and describe each of these parts in theboxes below accordingly. You should submit your homeworkthe of the weekend

worksheet

Homework #2

Dontforget to send your homework

You will receive feedback before your next appointment