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In this course, you will learn :
- 5 CBT Relaxation Techniques
- Understanding Automatic Thoughts
- Composing Balanced Thoughts
- Changing Limited Thinking
- Developing Mindfulness Skills
- Keeping Thought Journal
- Doing Risk Assessment
- Learning Muscle Relaxation Exercises
- Learning Thought Defusion
- Creating worry coping plan
Syllabus :
1. Worry Control with Cognitive Behavioral Therapy [CBT]
- Introduction to the course
- Join students group
2. Uncovering Automatic Thoughts
- Uncovering Automatic Thoughts
- Symptom Effectiveness
- Understanding Feedback Loops
- The Nature of Automatic Thoughts
- 10 Characteristics of Automatic Thoughts or Self Talk
- Listening to Your Automatic Thoughts
- Recording Your Thoughts
3. Changing Patterns of Limited Thinking
- Learning to Identify Eight Patterns of Limited Thinking
- Filtering
- Polarizing
- Overgeneralization
- Mind Reading
- Catastrophizing
- Magnifying
- Personalization
- Shoulds
- Composing Balanced or Alternative Thoughts
- Using Your Thought Journal to Combat Limited Thinking Patterns
4. Changing Hot Thoughts
- Three Skills to Change Hot Thoughts
- 8 Steps for Changing Hot Thoughts
5. CBT Relaxation Exercises
- Group of specific relaxation exercises
- Abdominal Breathing
- Progressive Muscle Relaxation PMR
- Relaxation without Tension
- Cue-Controlled Relaxation
- Visualizing a Peaceful Scene
6. Worry Control
- Worry System
- Step 1: Relaxation
- Step 2: Risk Assessment
- Step 3: Worry Exposure
- Step 4: Worry Behavior Prevention
- Thought Diffusion & Mindfulness Introduction
7. Thought Diffusion Techniques
- Types of Anxious Thoughts
- The thought that
- Labeling effect
- Ditching the meaning
- Metaphors
8. Mindfulness
- Understanding Mindfulness
- Mindfulness Meditation
- Acceptance of bodily sensations
- ABS Meditation
- Being with Anxiety
9. Reconnecting to your values
-
Value Determination Process
