options, the easier it will be to remember them during stressful times or an episode of depression or mania.
• Ask for help.
• Don’t give up.
• Do the best with what you have available to you now.
• Focus on what matters.
• Seek a solution to the problem.
• Seek out the facts. Identify and challenge any inaccurate assumptions and interpretations.
• List your options.
• Examine the Evidence For and Against.
• Try an alternative approach, a different way of thinking.
• Anticipate, think, and plan ahead.
• Be active, not passive.
• Be assertive.
• Listen to your needs.
• Say “no” when necessary.
• Get organized.
• Control what you can.
• Set realistic and specific goals.
• Balance and prioritize.
• Pace yourself.
• Don’t overcommit.
• Structure your day.
• Take good care of your body (sleep, diet, exercise).
• Treat yourself with compassion and respect.
• Focus on the present moment.
• Use self-soothing.
• Give yourself credit.
• Reward yourself.
• Stay safe. Avoid situations that could worsen your symptoms.
• Consider the consequences of your actions and decisions.
• Watch for your Triggers and Warning Signs. Activate your Action Plan for Relapse Prevention as needed.
• Develop some Distress Tolerance (using distraction, self-soothing, improving the moment; see page 113 ).
----
6. Try relaxation techniques (work with your therapist to learn these skills).
• Progressive muscle relaxation—relax each muscle in your body from head to toe, one muscle group at a time (start with your jaw, then move to your neck, shoulders, arms, fingers, etc.).
• Visualization—sit and focus on a calm, serene image or a place where you feel relaxed.
• Biofeedback—discuss with your therapist how to learn this technique.
• Meditation—Dr. Herbert Benson’s book The Relaxation Response gives detailed information on getting started.
• Deep breathing exercise—sit quietly and focus only on your breathing, taking slow deep breaths. Do this for 3 to 5 minutes. If your mind wanders, refocus on each breath.
7. Use humor: watch a funny movie or DVD, read a funny book, read the comics. Being able to appreciate humor is a healthy coping strategy.
8. Use self-soothing strategies: comfort and nurture yourself with gentleness and kindness, using the five senses:
• Vision: enjoy looking at flowers, art, or other objects of beauty; visit museums; get out in nature; see a play, musical, or dance production.
• Taste: have a favorite food or beverage; take it slow and savor the experience.
• Smell: use a favorite fragrance or lotion; buy flowers or walk through a flower garden or shop; bake cinnamon rolls or cookies.
• Touch: take a bubble bath, get a massage, wear comfortable fabrics, hug someone.
• Hearing: listen to beautiful, soothing music or sounds of nature; sing; play an instrument.
9. Use Mindfulness techniques (see below)
• Focus on the present moment, on purpose, nonjudgmentally.
• Focus on doing one thing at a time, in just this moment.
• Avoid ruminating about the past or worrying about the future.
Mindfulness
Mindfulness is a way of living your life by focusing on the present moment. It is a way of “being” in the world, adopted from Eastern meditation practices. The skills learned in Mindfulness practice have been found helpful in managing mood disorders.
As described by Jon Kabat-Zinn, Mindfulness means being in the present moment in a particular way, by
• paying attention
• on purpose
• nonjudgmentally
Being in the present moment means that instead of being preoccupiedwith the past or future, you are focused on and attentive to the present. This is not easy to do. It is common for the mind to wander, particularly to thoughts of past events or future worries. The key is to notice when your thoughts drift and then bring your mind back to the present. Becoming so deeply involved in doing something that you lose track of time is an example of
• Ask for help.
• Don’t give up.
• Do the best with what you have available to you now.
• Focus on what matters.
• Seek a solution to the problem.
• Seek out the facts. Identify and challenge any inaccurate assumptions and interpretations.
• List your options.
• Examine the Evidence For and Against.
• Try an alternative approach, a different way of thinking.
• Anticipate, think, and plan ahead.
• Be active, not passive.
• Be assertive.
• Listen to your needs.
• Say “no” when necessary.
• Get organized.
• Control what you can.
• Set realistic and specific goals.
• Balance and prioritize.
• Pace yourself.
• Don’t overcommit.
• Structure your day.
• Take good care of your body (sleep, diet, exercise).
• Treat yourself with compassion and respect.
• Focus on the present moment.
• Use self-soothing.
• Give yourself credit.
• Reward yourself.
• Stay safe. Avoid situations that could worsen your symptoms.
• Consider the consequences of your actions and decisions.
• Watch for your Triggers and Warning Signs. Activate your Action Plan for Relapse Prevention as needed.
• Develop some Distress Tolerance (using distraction, self-soothing, improving the moment; see page 113 ).
----
6. Try relaxation techniques (work with your therapist to learn these skills).
• Progressive muscle relaxation—relax each muscle in your body from head to toe, one muscle group at a time (start with your jaw, then move to your neck, shoulders, arms, fingers, etc.).
• Visualization—sit and focus on a calm, serene image or a place where you feel relaxed.
• Biofeedback—discuss with your therapist how to learn this technique.
• Meditation—Dr. Herbert Benson’s book The Relaxation Response gives detailed information on getting started.
• Deep breathing exercise—sit quietly and focus only on your breathing, taking slow deep breaths. Do this for 3 to 5 minutes. If your mind wanders, refocus on each breath.
7. Use humor: watch a funny movie or DVD, read a funny book, read the comics. Being able to appreciate humor is a healthy coping strategy.
8. Use self-soothing strategies: comfort and nurture yourself with gentleness and kindness, using the five senses:
• Vision: enjoy looking at flowers, art, or other objects of beauty; visit museums; get out in nature; see a play, musical, or dance production.
• Taste: have a favorite food or beverage; take it slow and savor the experience.
• Smell: use a favorite fragrance or lotion; buy flowers or walk through a flower garden or shop; bake cinnamon rolls or cookies.
• Touch: take a bubble bath, get a massage, wear comfortable fabrics, hug someone.
• Hearing: listen to beautiful, soothing music or sounds of nature; sing; play an instrument.
9. Use Mindfulness techniques (see below)
• Focus on the present moment, on purpose, nonjudgmentally.
• Focus on doing one thing at a time, in just this moment.
• Avoid ruminating about the past or worrying about the future.
Mindfulness
Mindfulness is a way of living your life by focusing on the present moment. It is a way of “being” in the world, adopted from Eastern meditation practices. The skills learned in Mindfulness practice have been found helpful in managing mood disorders.
As described by Jon Kabat-Zinn, Mindfulness means being in the present moment in a particular way, by
• paying attention
• on purpose
• nonjudgmentally
Being in the present moment means that instead of being preoccupiedwith the past or future, you are focused on and attentive to the present. This is not easy to do. It is common for the mind to wander, particularly to thoughts of past events or future worries. The key is to notice when your thoughts drift and then bring your mind back to the present. Becoming so deeply involved in doing something that you lose track of time is an example of
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