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Self-Help Strategies

Our compilation of comprehensive resources will offer you guidance, support, and hope. You do not have to face this alone. 

Five Simple Steps to Foster Defusion From Just About Anything

In this handout we'll focus on just five simple strategies the we can flexibly combine to good effect: Notice, Name, Normalise, Purpose and Workability.

Grounding Technique

With PTSD it is common to have intrusive memories of traumatic events. Even though these events happened in the past, when the memories come it can feel as though the events are happening again in the present. This can be extremely upsetting, and it is helpful to find ways that help you to ‘ground’ yourself back in the safety of the present moment.

Assertive Communication

Assertiveness means expressing your point of view in a way that is clear and direct, while still respecting others.

Behavioural Activation

The symptoms of depression such as tiredness, lethargy, loss of interest, loss of motivation, loss of pleasure, and indecisiveness can lead to inactivity, and this often keeps the depression going or even make it worse. 

Calming Technique

Everyone knows that breathing is an essential part of life, but did you know that breathing plays an essential role in anxiety? This information sheet will briefly discuss the role of breathing in anxiety.

Fun Activities Catalogue

The following is a list of activities that might be fun and pleasurable for you. Feel free to add your own fun activities to the list.

Progressive Muscle Relaxation

One of the body’s reactions to fear and anxiety is muscle tension. This can result in feeling “tense”, or relaxation can lead to muscle aches and pains, as well as leaving some people feeling exhausted.

Problem Solving

Sometimes, it is not enough to just cope with the problems – they need to be solved. Most people engage in problem solving every day. It occurs automatically for many of the small decisions that need to be made on a daily basis.

Unhelpful Thinking Styles

When a person experiences an unhelpful emotion (eg, depression or anxiety), it is usually preceded by a number of unhelpful self-statements and thoughts. Often there is a pattern to such thoughts and we call these, "unhelpful thinking styles".

Relaxed Breathing

When we are anxious or threatened our breathing speeds up in order to get our body ready for danger. Relaxed breathing  signals the body that it is safe to relax.

Teamwork

The first rule of team building is an obvious one: to lead a team effectively, you must first establish your leadership with each team member. 

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