Helping People Uplift Their Mood and Reduce Their Anxiety || (Diary of a Trainee PWP #22)
ฝัง
- เผยแพร่เมื่อ 7 ก.พ. 2025
- Week 22 and here’s what I want to share with you.
Monday: Stress Management and Sleep Management
Tuesday: Triage
Wednesday, Thursday, and Friday: building my caseload and ending treatment for the second time. She has done well and has been able to recover from her low mood.
Insight of the week:
One client said she enjoyed the BA workbook and planning her week. Another mentioned that like Thursday’s anxiety client, classifying worries helped take a step back. We discussed another technique when dealing with hypothetical worries called ‘worry time’. For most people, this can sound odd. I recall a client recently said, “Wouldn’t worry time worsen your anxiety?”. This simple way to explain it is this: You are allocating a specific time in your day, with your choice of duration, when to schedule a time to worry. It can give you a sense of control instead of worrying all day or most of the day. You may ask “So what am I supposed to do during worry time?”. Answer: You worry. You write down your worries. Perhaps keep them in a diary then when you are done, you close your notebook or your notes app on your phone and don’t look at them until the next scheduled worry time. Now what do you do if worries come flying around outside your worry time? We have a technique that we teach called ‘Present Moment Focus’ where you shift your focus back to what you were doing before the worry popped up or you try your level best to do something that can distract you, like engaging in an activity you like. A tip here would be to write down what activities can help you be distracted and to say “NO” when the worry appears in your head. No means not now. “I will worry when my worry time comes”. Can you not see how this is like telling your worries “You don’t get to ruin my day”? Undoubtedly, it is easier said than done, hence, it needs time to build the habit and mental and emotional skills to say no to your worries when they appear outside of your worry time.
