Post by bbbearsmom on Apr 5, 2020 23:41:14 GMT
Monday, 04/06
Day 37 –Reduce Stress
This is another fun day about how to reduce stress and we all love to do that.
Step 1: Use the skills you learned from the book to solve the problems that are causing you to be stressed. (Although sometimes it takes a bit of digging to figure out the root cause of the stress.) Beck mentions using the priority chart in the book and the Seven Question Technique.
Step 2: Relax. Beck suggest learning muscle relaxation, deep breathing, and guided imagery meditation to relax your body and mind.
Step 3: Change you mindset. This is about the rules you have for yourself and others and learning to relax those rules. Identify the rules you have for yourself and others. Think about the words you use. For your “should” rules replace “should” with “it would be nice if.” Come to think of it that would also work with “have to” as in “I have to lose weight this week.” Beck suggests taking the words “always” and “never” out of your rules. Another thing is she suggest that you use the word “reasonable” when it comes to expectation. Also you need to look into how your rules can cause stress for you and others.
Realize you don’t control or have limited control over other people. You can only control and change yourself. Also with rules for other people use the word “realistic” as in if you think people should know what you want you need to realize that it is realistic that they can’t know that unless you tell them.
Do you have rules for yourself and others that cause you stress?
Have you learned to relax any of those rules?
Day 37 –Reduce Stress
This is another fun day about how to reduce stress and we all love to do that.
Step 1: Use the skills you learned from the book to solve the problems that are causing you to be stressed. (Although sometimes it takes a bit of digging to figure out the root cause of the stress.) Beck mentions using the priority chart in the book and the Seven Question Technique.
Step 2: Relax. Beck suggest learning muscle relaxation, deep breathing, and guided imagery meditation to relax your body and mind.
Step 3: Change you mindset. This is about the rules you have for yourself and others and learning to relax those rules. Identify the rules you have for yourself and others. Think about the words you use. For your “should” rules replace “should” with “it would be nice if.” Come to think of it that would also work with “have to” as in “I have to lose weight this week.” Beck suggests taking the words “always” and “never” out of your rules. Another thing is she suggest that you use the word “reasonable” when it comes to expectation. Also you need to look into how your rules can cause stress for you and others.
Realize you don’t control or have limited control over other people. You can only control and change yourself. Also with rules for other people use the word “realistic” as in if you think people should know what you want you need to realize that it is realistic that they can’t know that unless you tell them.
Do you have rules for yourself and others that cause you stress?
Have you learned to relax any of those rules?
