Handout Contents

Introduction

The ‘PIC' Formula

‘P' Approaches

Tool 1: Taking control of your life
Tool 2: Time management
Tool 3: Assertiveness

‘I' Approaches

Tool 4: The Rosy Glow exercise
Tool 5: Work out what's important
Tool 6: Joy giving activities
Tool 7: Thankfulness
Tool 8: Challenging Stressful Thoughts
Tool 9: Acceptance

‘C' Approaches

Tool 10: Social Support
Tool 11: Sleep
Tool 12: Physical Exercise
Tool 13: Diet & Nutrition
Tool 14: Drinking enough water
Tool 15: Breathing Exercises

Postscript

Handout Extracts - Tools and Techniques

If you would like to look at extracts from our "Tools and Techniques" course handouts please click on the links below:

• Tools and Techniques: Handout Extract 1
• Tools and Techniques: Handout Extract 2
• Tools and Techniques: Handout Extract 3
• Tools and Techniques: Handout Extract 4
  

The CD

• Breathing: slowing & deepening the breathing to slow down brain waves (like a car going from high revs to idling)
• Breathing & Relaxing the Muscles: muscles, especially neck, shoulders, back and limbs develop muscle tension as the day goes by
• Breathing for Energy (Paced Breathing): this exercise uses the diaphragm to circulate the lymph fluid to remove the waste products produced by cells
• Breathing & Walking: allows you to relax when walking to and from car, an appointment, a shop, etc. and also increases awareness of the Present Moment and slows down the perception of time
• The Inner Voice - accessing your beliefs and inner strength
• The Tropical Island - a mini-holiday
• The Forest with the Balloon: a relaxation and offloading technique

Relaxation Exercise Podcast

Click here to listen to a short relaxation exercise by Dr David Mason Brown - Dr Mason Brown's relaxation exercises are featured on the Audio CD which accompanies this course.