Techniques Flashcards
How do we do the refocusing technique?
“I can hear you’re frightened. Stay with me, I’m going to help you calm down and refocus. Just listen to my voice and answer my questions”
Open ended questions about surroundings.
Inside/outside.
Object - colour/shape/texture/location.
Second object?
“How are you feeling now?”
Why is the refocusing technique helpful?
When in states of severe panic, derealisation and depersonalisation can take hold. Focusing on surroundings helps to connect with body and present moment.
When is the refocusing technique helpful?
When someone is in severe panic.
Helpful prior to other calming techniques such a box breathing.
How do we do the box breathing technique?
“The box breathing technique has four stages like the side of a box. After a complete breath out, we breathe in through the nose for a count of three, hold for a count of three, breathe out through pressed lips for a count of three, and wait for a count of three.
Can be helpful to place your hand on your stomach to feel the rise and fall.
Can move at a pace that feels comfortable to you. If three seconds is comfortable, try pushing it to four or five.”
Why is the box breathing technique helpful?
When we are anxious/overwhelmed, our breath becomes fast and shallow, which can make the symptoms of anxiety worse and make us feel out of control.
Consciously slowing and deepening the breath is a signal to the body it’s okay to relax, and gives us back some control.
When is the box breathing technique helpful?
It is a powerful technique!
Any time anxiety is present.
Particularly helpful for physical symptoms, and when breathing is obviously becoming slow and shallow.
Not suitable for people in severe states of panic or those with breathing conditions.
How do we do the progressive muscle relaxation?
“With this technique, we tense and relax muscle groups, focusing on the sensations in each state and the contrast between them.”
“Find a comfortable position sitting or laying down. Close your eyes if you feel comfortable to. Take a few deep and slow breaths, becoming more relaxed with each one.”
“Focus on your left arm, squeeze your fist and whole arm. Focus on how the tension feels. Now let go and relax. Focus on the sense of relaxation and how it differs from tension.”
Right arm.
Left leg.
Right leg.
Shoulders.
Face.
“How do you feel now?”
Why is the progressive muscle relation technique helpful?
Anxiety/stress can result in a lot of tension in our muscles. Progressive muscle relaxation reduces this tension.
When is the progressive muscle relaxation technique helpful?
Helpful in a range of circumstances.
Particularly helpful for body tension.
The body and brain are interconnected, and this technique has proven to be helpful for both physical and psychological symptoms.
Helpful for sleep issues.
How do we do the mini relaxation technique?
“This technique helps to relieve tension in the body and focus our thoughts.”
“Sit or lay down. Close your eyes if it feels okay to. Take a slow, easy, comfortable breath. And other.”
“Focus on your breath. At the top of the next breath, leg go of any muscle holding on to tension. Sight out the tension as you breathe out. At the top of the next breath, say relax silently to yourself in your mind. Let this signal your body to let go of all tense muscles even more. Moving even just a little more into relaxation.”
Why is the mini relaxation technique helpful?
It combines breathing, muscle relaxation, and cognitive shifting.
When is the mini relaxation technique helpful?
In a broad range of situations.
Helpful for those experiencing physical and cognitive symptoms.
Good when limited on time for intervention.
