Donald Meichenbaum self instruction training for coping with stress
- Preparing for the situation
- Confronting and handling the situation
- Cope with the feeling of being overwhelmed ~ Going trough the difficult moments when the situation seems to be going badly
- Self-congratulatory self -statements after you have coped affectively with the situation
What is it you have to do?
You can develop a plan to deal with it
Just think about what you can do about it. That's better than getting anxious
Just psych yourself up - you can meet this challenge
This tenseness can be an ally - a cue to cope
Relax: you are in control. Take a slow, deep breath
When fear comes, just pause
Keep the focus on the present. What is it you have to do?
You should expect the fear to rise
Don't try to eliminate the fear totally. Just keep it manageable
It worked! You did it
It wasn't as bad as expected
You made more out of your fear than it was worth
Your damn ideas - that's the problem. When you control them - you control your fear
you are the