Submitted To: Mam Anowra

Submitted By: Hira Imtiaz

Roll No: 111

Subject :Professional Grooming And Ethical Practices

ADCP- 1 Morning
Stress

stress is the non-specific response of the body to any demand. In general terms stress
is the rate of wear and tear caused by life. I define stress as the pressures and demands
that life exerts on us and the way these pressures and demands make us feel.(Dr.
Hans Selye)

Stress/Anxiety Management

Calm Breathing
The most important of these tools and can be used on its own to decrease anxiety.
This is a skill that you must learn over time…you need to practice!

Instructions
 Take a Normal breath in through your nose with your mouth closed.
 Exhale slowly with your mouth closed. On exhaling, think your soothing word
very slowly.
 Count slowly to 4 then take another breath.
 Practice calm breathing several times a day. Take 10 to 15 breaths each time you
practice.
 Remember, the more you practice, the better this new coping skill works!

Deep Muscles Relaxation

When people feel anxious or frightened, they get stirred up inside. For example, they
may begin to sweat. Their heart might race. Breathing may get faster. People may also
experience muscle tension. This tension will, in turn, lead them to become more
anxious.

Practice

 Before you begin. Make sure you are in a quiet place.

 Turn down the lights but do not turn them off.
 Sit upright in a comfortable chair.

Review:

Each set of muscles should be tensed twice Tighten up your muscles at 50% -- don’t
strain Don’t tighten up any muscles where you have pain Keep your muscles tight
tensing your for 10 seconds 13 Relax your muscles for 30 seconds after tensing them
twice

Stress Identification

What are the warning signs that let you know you are becoming stressed?Icluding
physical and emotional signs.
Visualization

Creating a positive mental picture in your mind is very relaxing. Once you get a
mental picture in your mind, you will feel like you do when you get caught up in a
really good movie, fantasy, or daydream.

Practice

Before you begin:

 Sit in a comfortable chair that supports your arms, hands, neck, & head.
 Place your feet flat on the floor and uncross arms and legs.
 Loosen tight clothing and remove your glasses

Choosing a special place:

 When you create your mental picture,
 Choose a peaceful place.
 Make sure to see, hear, smell and feel the things that would be in that setting.

Guided Imagery

Guided-imagery is a way of deliberately using an image to change how you feel,

behave, and what you goes on in your body.Guided-imagery is used to treat anxiety
by placing you in a state of deep relaxation. Then you learn to create a picture in your
mind that improves your confidence in any number of situations (e.g., being 32 in a
crowded place, having a heart-to- heart talk, speaking up in groups).

What should you imagine?


 upcoming difficult situations 
 something you have been avoiding 
 an important event

Practice

Before you begin:

 Get into a comfortable position, with your head and neck supported.
 Be sure that where you are is quiet & distraction free.
 Know the situation you will be creating in your mind.

Grounding

Grounding helps you shift away from negative feelings and thoughts. Some people
think of it like changing the channel on a television—when you change the channel,
you get a different show.
Grounding can be done anytime & anywhere. 
 Use it when ever you are faced with a trigger, become very angry, disconnect, or
have a lot of emotional pain
 Keep your eyes open, check out the room, and turn the light on. 
 Focus on the present, not the past or future.
Types of Grounding

You may find that one of these is more helpful to you than others; or you may choose
to use all three.

Mental Grounding
Play categories with yourself. Describe your environment in detail. Describe an
activity in detail. Use a safety statement : “My name is______. I am safe right now. I
am in the present , not the past. I am located in ______. The date is________.”

Physical Grounding
Run cool water over your hands. Grab tightly onto your chair as hard as you can.
Touch different objects around you. Dig your heels into the floor. Carry a grounding
object in your pocket (a rock, ring, piece of cloth) Stretch.

Soothing Grounding
Say kind statements to yourself. Think of favorites or something to look forward to
next week. Picture people you care about. Remember a safe place. Say a coping
statement: “I can handle this. This feeling will pass.”

Adjustment Issues

Adjusting to major life changes, such as moving to a new community, starting a new
job, transferring to a new school, etc., can be very difficult to adjust to and keep your
head above water. Even when changes are good ones, such as starting a new
relationship, landing that promotion at work, a birth of a child, etc., can be tough to
handle.
Management And Treatment

Many people with adjustment disorders find treatment helpful, and they often need
only brief treatment. Others, including those with persistent adjustment disorders or
ongoing stressors, may benefit from longer treatment. Treatments for adjustment
disorders include psychotherapy, medications or both.

Psychotherapy

Psychotherapy, also called talk therapy, is the main treatment for adjustment
disorders. This can be provided as individual, group or family therapy. Therapy can:

 Provide emotional support

 Help you get back to your normal routine
 Help you learn why the stressful event affected you so much
 Help you learn stress-management and coping skills to deal with stressful events

Behavior Therapy
Behavior therapy usually focuses on having the patient to keep a daily log of what
triggers the tension, how the patient responds to the stress, and what helps reduce the
tension. Techniques for general tension reduction are also helpful in reducing the
reaction to stressful events.

Group Therapy

Many patients with Adjustment Disorder (e.g.or breakup of a relationship,academics

etc) often benefit from attending support groups with others who have also
experienced the same stressor. Within the group, members exchange advice, share
coping strategies, and provide support and encouragement. Some support groups also
provide new social networks to replace those lost through events such as death or
divorce

Changing Lifestyle

Resilience

Resilience is the ability to adapt well to stress, adversity, trauma or tragedy —

basically, the ability to bounce back after experiencing a difficult event. Building
resilience may vary from person to person, but consider these strategies:

 Stay connected with healthy social supports, such as positive friends and loved
ones.
 Do something that gives you a sense of accomplishment, enjoyment and purpose
every day.
 Live a healthy lifestyle that includes good sleep, a healthy diet and regular
physical activity.
 Learn from past experiences about how you can improve your coping skills.
 Remain hopeful about the future and strive for a positive attitude.
 Recognize and develop your personal strengths.
 Face your fears and accept challenges.

 Make a plan to address problems when they occur, rather than avoid them.

Find support

It may help you to talk things over with caring family and friends, receive support
from a faith community, or find a support group geared toward your situation

Anger

Anger is an emotion that can range from mild frustration to full blown rage. It is a
natural emotion that can warn us to problems and energize us to act, such as when we
feel that someone close to us is being threatened. However, for some people, anger
can get out of control and it can lead to problems in work, relationships, and overall
quality of life.

Anger Management

” Changing Your Thinking Sometimes when we get angry our thinking can spiral out
of control, making it difficult to think clearly (e.g. jumping to the wrong conclusions).

In order to change your negative thoughts (e.g. jumping to the wrong conclusions or
seeing the worst in everything), you need to be aware of your ‘self-talks’

. Self-talks are the things you tell yourself about a situation, which can be either
positive or negative. As people become angry they often have negative and hostile
self-talks, which can be so automatic that they are unaware of them and how they may
lead to aggressive behaviour. This means getting angry and then acting aggressively
can happen in a few seconds.

Below are some CBT techniques that can help you identify your negative self-talks
and replace them with more realistic and positive ones

Step 1: Identify your trigger

Describe the situation or person that triggered your negative mood. - E.g. My boss is
always giving me a hard time

Step 2: Identify your automatic thoughts

Make a list of the automatic thoughts you tell yourself about the situation or your
beliefs and expectations of others. - E.g. “I’m sick and tired of being disrespected all
the time. He’s obviously out to get me

Step 3: Identify your emotions -

Describe and rate how you feel about the situation based on your self-talk. - E.g.
angry, upset, frustrated.

Step 4: Challenge your thoughts

Challenge your negative thoughts. Are your thoughts about the situation correct? Is
there proof to back up your beliefs? - E.g. “It seems like my boss gives everyone a
hard time, not just me”. - Could the situation be accidental? - E.g. “The person who
pushed me was drunk

Step 5: Replace and practice positive thoughts

Create and practice (for mastery) some positive self-talks that you can use to counter
similar negative thoughts in the future. - E.g. “Relax, I shouldn’t take things so
personally; I know I’m a hard worker.”
Techniques for Effective Learning

Summarization practices, such as rephrasing, are said to boost learning retention

through identifying and organizing key informational elements. This technique,
though, requires extensive student training, and results in mixed educational
outcomes.

Highlighting and underlining, the process of marking up relevant portions of a text,

is a popular and time-honored learning strategy employed by students. Researchers
point to a cognitive phenomenon known as the “isolation effect” — an unique or
separate item is recalled more easily than one in a list or group. However, studies
have not shown that this technique improves student performance, and may in fact
have a detrimental effect on completing higher-level processing tasks.

The keyword mnemonic pairs words and images to aid in information recall; to
remember the French word for tooth, “la dent,” one might “imagine a dentist holding
a large molar with a pair of pliers.” This technique, however, is difficult to adopt
widely, as appropriate word pairings are not often available. It also requires more
time and training, and recall results were unremarkable.

Imagery use for text learning instructs the learner to translate a written sentence or
passage into a visual representation of the information, and research has found that
this technique may enhance mental organization or text integration. While easier to
use than the keyword mnemonic technique, “the benefits of imagery are largely
constrained to imagery-friendly materials.”

Rereading a passage of text is used by 84% of all students during self-regulated

study. Its effectiveness remains unproven, however, especially with respect to
comprehension levels and when compared with the other techniques under
consideration.

Low Confidence

Low confidence often plays a significant role in both anxiety and depression. By
not believing in our abilities, we tend not to take risks, or we complete tasks
half-heartedly. After all, it’s hard to muster up the courage and energy to put
your best foot forward if you’re convinced you don’t have what it takes to do
well. This behavioral pattern results in underwhelming performance, and as a
result, our lack of confidence in our abilities is reinforced. And the vicious cycle
continues.

Cognitive Behaviour Therapy For Improving Low Confidence

CBT for lack of confidence may include the following interventions.

Relaxation Training

Deep, slow breathing helps counteract rising tension. The key is to breathe deeply
from the abdomen, getting as much fresh air as possible into your lungs.

Cognitive restructuring: Cognitive restructuring is a method of identifying

unhelpful patterns of thinking, or untrue assumptions, and learning new, more
helpful ways of thinking about difficult situations. Cognitive restructuring for
lack of confidence generally targets assumptions of lack of ability or about
others’ judgment, and helps people consider more helpful, realistic ways of
thinking about things.

Systematic exposure: Exposure works on the theory that avoidance of situations

we fear prevents us from realistically evaluating whether they are as bad as we
assume. By exposing ourselves to situations we would otherwise avoid, we learn
that they are not as bad as assumed, and our anxiety diminishes. Exposure for
lack of confidence usually includes planning those activities we are not confident
in, such as speaking up in a meeting, and doing so repeatedly, using coping
techniques to make mastery more likely.

Mindfulness training: Mindfulness is a skill designed to help people contact the

present moment, and not get so caught up in thoughts and worries. Mindfulness
can help people be less hard on themselves and reduce second-guessing their
own performance in difficult situations, thus improving confidence.

Problem solving: Problem-solving therapy helps people take a more active role
in proactively solving problems, rather than feeling like a victim or passively
allowing the unhelpful status quo to persist. Problem-solving can take the form
of actively seeking to target factors that result in poor performance and
remedying them.

Reference
www.omhmentalhealthebpwny.org/diagnosis/AnxietyCBT.htm

cogbtherapy.com/cbt-for-improving-low-confidence

https://psychologytools.com/self-esteem.htm

www.copewithlife.org.uk/assets/SHADE.doc