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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.
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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
studiesBehav Res Ther 1987;25:397-409
developing a trigger phrase/focus
breathe in breathe out
either: focus on neck & shoulders saying silently “neck, shoulders”
or: focus on any generalareas of tension withoutsaying anything at this stage
say “heavy”, deliberately releasing any tightness inin the neck & shoulders
say “peace”, deliberatelyreleasing any general tightness in the body
the practice for this week1st week’s exercise:
in the second halfof the week, add in:
The arms & legs are heavyThe right arm is warmThe left arm is warmBoth arms are warmNeck & shoulders are heavyI am at peace
The arms & legs are heavyBoth arms are warmThe right leg is warmThe left leg is warmBoth legs are warmNeck & shoulders are heavyI am at peace
regular practice is crucial: two daily practices should be at least 10 to 15 minlong; 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
reducingnegative
states
nourishing positive states
exploring &
processing
encouragingmindfulness
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
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