Here you will find a number of low key interventions
for different types of problems.
Negative Thoughts
Here are useful questions for challenging automatic negative thoughts
What evidence do you (I) have for this thought?
Is these any alternative way of looking at the situation?
Is there any alternative explanation?
How would someone else think about this situation?
Are your (my) judgments based on how I felt rather than what I did?
Are you (am I) setting for yourself (myself) an unrealistic and unobtainable standard?
Are you (am I) forgetting relevant facts or focusing too much on irrelevant facts?
Is this an example of all-or-nothing or black-and-white thinking?
Are you over-estimating how much control and responsibility you have in this situation?
What would be the worst thing that could happen?
If this is true, what does that mean, or so what? What would be so bad about that?
How will things look, seem, or work in X months?
What are the real and probable consequences of the situation?
Are you under-estimating what you can do to deal with the problem or situation?
Are you confusing a low-probability event with one of high probability?
Where is the logic in this thought?
Low
self esteem
The following intervention involves building on your strengths.
Print this intervention and complete the following statements at your own pace.
(You can work through the following statements with a friend or carer)
1. Some of my strengths and skills are:
I am good at
I am good at
I am good at
2. Some things I like about myself are:
I like my .
I like my .
I like my .
3. Positive things others say about me are:
Others say I am .
Others say I am .
Others say I am .
4. Make a list of 10 things you really enjoy doing:
Anxiety
There is no set routine for relaxation; some people like to start at the head, some at the feet. It is hard to relax if you have to refer to a book or think what to do next. Therefore you can make a cassette tape of the instructions.
Preparation
Make sure your feel comfortable. Therefore your clothes should be loose fitting and you should feel warm and secure. Lie on your back on the floor, arms comfortable by your side or resting on your hips. If lying flat is uncomfortable for your back, try a cushion under your thighs, or lie on your side (a good position in later pregnancy). Keep the your chin tucked in so the back of the neck is long. Use a small cushion if necessary. If it is hard for you to get on and off the floor, sit in a comfortable chair.
Instructions
Imagine you are in your favorite place on a sunny beach perhaps, with the sea lapping gently against the shore, or lying on a green hillside in the countryside with the wind murmuring in the grass. Picture the scene in your mind. Feel the sun on your skin, the gentle breeze in your hair.
1. Take a few slow, deep breaths in through your nose, and out through your mouth.
2. Clench your toes tight . tighter . tighter still . Hold for the count of one, two, three, four, five and relax.
3. Bend your feet back so that your toes point back towards your knees. Push hard harder harder still Hold for the count of one, two, three, four, five and relax.
4. Clench your calf muscles tight . tighter . tighter still . Hold for the count of one, two, three, four, five and relax.
5. Tense your knees hard harder harder still Hold for the count of one, two, three, four, five and relax.
6. Tense your thigh muscles tight . tighter . tighter still . Hold for the count of one, two, three, four, five and relax.
7. Clench your buttocks tight . tighter . tighter still . Hold for the count of one, two, three, four, five and relax.
8. Press the small of your back into the floor. Press hard harder harder still Hold for the count of one, two, three, four, five and relax.
9. Place your hands below the ribcage so that your finger tips just touch, take a deep breath in through your nose pushing the fingertips apart as far as you can, then breath out through the mouth. Again, breathe in and breathe out and again breathe in and out.
10. Clench your fingers and hands into a tight fist. Clench them hard harder harder still Hold for the count of one, two, three, four, five and relax.
11. Bend your arms at the elbows so that your forearms press against your upper arms hard harder harder still Hold for the count of one, two, three, four, five and relax.
12. Pull your shoulders backwards underneath you, as if your trying to make your shoulder blades touch. Pull hard harder harder still Hold for the count of one, two, three, four, five and relax.
13. Now shrug your shoulders up towards your ears. Push them up as hard as you can harder harder still Hold for the count of one, two, three, four, five and relax.
14. Roll your head heavily from side to side four times. One - two - three four.
15. Clench your jaw together as hard as you can harder still Hold for the count of one, two, three, four, five and relax.
16. Wrinkle your nose into a sneer as hard as you can harder still Hold for the count of one, two, three, four, five and relax.
17. Screw your eyes up tight . tighter . tighter still . Hold for the count of one, two, three, four, five and relax.
18. Now frown as hard as you can harder still Hold for the count of one, two, three, four, five and relax.
19. Now lie there in peace . relax . and just let go.
Quickly check over, any parts that have become tense and relax that particular part of your body.
You can play relaxing music at this point or the sound of the sea etc.
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