Sign up to save your podcasts
Or
Share 1006-Stress Management 101 CBT Tools for Beginners and Group Therpy Activities
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
1006-Stress Management 101 CBT Tools for Beginners and Group Therpy Activities
1. Introduction to Stress Management
- Overview
T - Tool Identification: Identify tools that resonate with you and address the areas of your life that are most stressed.
I - Implementation: Determine how you will implement the identified tools (e.g., journaling, talking with a friend).
P - Practice: Practice using the tools, either in a group setting, with safe others, or through guided imagery.
3. Nicer Mnemonic for Self-Care
4. Interpersonal Relationships and Boundaries
S - Set and Maintain Boundaries: Learn to set and enforce personal boundaries to protect emotional well-being.
H - Honesty: Be honest with yourself and others about your thoughts, feelings, and needs.
A - Appreciate the Positive: Focus on the positive aspects of relationships and situations.
R - Responsiveness: Respond to your needs and the needs of others in an appropriate manner.
E - Empathize: Practice empathy toward yourself and others to nurture healthy relationships.
5. Emotional and Cognitive Aspects
P - Psychological Flexibility: Ensure your reactions to thoughts and feelings are helping you move toward a meaningful life.
H - Heiness (Awareness): Be aware of the important aspects of your life and your control over them.
A - Awareness: Recognize and validate your thoughts and feelings within their current context.
S - Self-Esteem: Separate behaviors from your identity and focus on progress, not perfection.
E - Explanations and Exceptions: Look for alternative explanations and exceptions to your assumptions.
D - Distress Tolerance: Develop strategies to manage and downregulate distressing emotions.
6. Environmental Stress Management
S - Sensory: Address sensory triggers in your environment that cause distress and enhance those that bring comfort.
A - Awareness: Be aware of your "Spidey senses" and check the facts in context to determine if a situation is truly threatening.
F - Foresee Challenges: Plan for potential challenges and vulnerabilities in your environment.
E - Excuse Yourself: Know when to excuse yourself from overwhelming situations to maintain your well-being.
7. Spiritual Wellness and Values
L - Let Go: Learn to let go of things you cannot change to reduce stress.
O - Optimism: Practice tragic optimism by acknowledging difficulties while maintaining hope for improvement.
V - Values-Driven Behavior: Align your actions with your values to lead a meaningful life.
E - Encourage: Encourage both yourself and others to foster resilience and positive outcomes.
8. Conclusion and Application
Chapters:
00:00:00 - Stress Management 101: Cognitive Behavioral Therapy tools for beginners
00:05:09 - Healthful behaviors: Nicer to yourself
00:10:17 - Self-care and Stress Management
00:15:30 - Honesty and Meeting Needs in Relationships
00:20:41 - The Power of Empathy in Relationships
00:26:19 - B.A.D. - Beliefs, Self-Esteem, Explanations, Distress
00:31:33 - Managing Stress Through Awareness and Planning
00:37:03 - Strategies for Dealing with Challenges
00:42:24 - Tragic Optimism and Values-Driven Behavior
00:47:35 - Farewell and Thanks
Learn more about your ad choices. Visit megaphone.fm/adchoices
View all episodes
By Dr. Dawn-Elise Snipes
4.7
589589 ratings
1. Introduction to Stress Management
- Overview
T - Tool Identification: Identify tools that resonate with you and address the areas of your life that are most stressed.
I - Implementation: Determine how you will implement the identified tools (e.g., journaling, talking with a friend).
P - Practice: Practice using the tools, either in a group setting, with safe others, or through guided imagery.
3. Nicer Mnemonic for Self-Care
4. Interpersonal Relationships and Boundaries
S - Set and Maintain Boundaries: Learn to set and enforce personal boundaries to protect emotional well-being.
H - Honesty: Be honest with yourself and others about your thoughts, feelings, and needs.
A - Appreciate the Positive: Focus on the positive aspects of relationships and situations.
R - Responsiveness: Respond to your needs and the needs of others in an appropriate manner.
E - Empathize: Practice empathy toward yourself and others to nurture healthy relationships.
5. Emotional and Cognitive Aspects
P - Psychological Flexibility: Ensure your reactions to thoughts and feelings are helping you move toward a meaningful life.
H - Heiness (Awareness): Be aware of the important aspects of your life and your control over them.
A - Awareness: Recognize and validate your thoughts and feelings within their current context.
S - Self-Esteem: Separate behaviors from your identity and focus on progress, not perfection.
E - Explanations and Exceptions: Look for alternative explanations and exceptions to your assumptions.
D - Distress Tolerance: Develop strategies to manage and downregulate distressing emotions.
6. Environmental Stress Management
S - Sensory: Address sensory triggers in your environment that cause distress and enhance those that bring comfort.
A - Awareness: Be aware of your "Spidey senses" and check the facts in context to determine if a situation is truly threatening.
F - Foresee Challenges: Plan for potential challenges and vulnerabilities in your environment.
E - Excuse Yourself: Know when to excuse yourself from overwhelming situations to maintain your well-being.
7. Spiritual Wellness and Values
L - Let Go: Learn to let go of things you cannot change to reduce stress.
O - Optimism: Practice tragic optimism by acknowledging difficulties while maintaining hope for improvement.
V - Values-Driven Behavior: Align your actions with your values to lead a meaningful life.
E - Encourage: Encourage both yourself and others to foster resilience and positive outcomes.
8. Conclusion and Application
Chapters:
00:00:00 - Stress Management 101: Cognitive Behavioral Therapy tools for beginners
00:05:09 - Healthful behaviors: Nicer to yourself
00:10:17 - Self-care and Stress Management
00:15:30 - Honesty and Meeting Needs in Relationships
00:20:41 - The Power of Empathy in Relationships
00:26:19 - B.A.D. - Beliefs, Self-Esteem, Explanations, Distress
00:31:33 - Managing Stress Through Awareness and Planning
00:37:03 - Strategies for Dealing with Challenges
00:42:24 - Tragic Optimism and Values-Driven Behavior
00:47:35 - Farewell and Thanks
Learn more about your ad choices. Visit megaphone.fm/adchoices
More shows like Counselor Toolbox Podcast with DocSnipes
View all
Psychology In Seattle Podcast
1,130 Listeners
The Trauma Therapist
528 Listeners
Therapy Chat
684 Listeners
Counselling Tutor
122 Listeners
Being Well with Forrest Hanson and Dr. Rick Hanson
2,467 Listeners
Therapist Uncensored Podcast
1,387 Listeners
Attachment Theory in Action
148 Listeners
The Modern Therapist's Survival Guide with Curt Widhalm and Katie Vernoy
240 Listeners
Psychiatry & Psychotherapy Podcast
1,321 Listeners
Light Up The Couch
321 Listeners
The Healing Trauma Podcast
427 Listeners
Notice That
308 Listeners
Therapy in a Nutshell
534 Listeners
Trauma Rewired
305 Listeners
Psychology Unplugged
691 Listeners