Rx FOR ONE'S PSYCHOLOGY
CHOOSE AND USE!

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CONTENTS

USE OF THE FORM
THE Rx

    Significant indicators
    Philosophical
    Physical
    Psychological
    Rational
    Self-care
    Strategies, situational
    Greater knowledge and understanding

See the one page form for printing (or print this one): Rx For Psychology.
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USE OF THE FORM:

Simply rate the first key factors, which are "need" indicators for using the methods below and then, usually with help, check off the items which should be used and develop programs/sequences of when to do them.


THE Rx


Significant indicators :   ___________________________________________________
Rate first:  Circle what applies.

   Victim/Child-Viewpoint (Vs. adult)  High;  Medium;  Low;  Zero
   Anxiety:                                           High;  Medium;  Low;  Zero
   Depressive:                                      High;  Medium;  Low;  Zero

Circle and/or prioritize the items below (A = Most important, B = Important, C = Useful).  Put a "P" next to those where it is a problem. 

Philosophical

     Strong, well-established life and self philosophy

Physical

     Relaxation (also affects the brain)
     Meditation (significant physical effect on brain)
     Exercise
     Breathing
     Medication (To stop cycle, not permanent)
     Nutrition (No ups/downs, strength)
     Massage (healthy and part of soothing, self care)
     Rest (Sleep, naps, deep relaxation)
     Posture

Psychological

     Self talk (see also change beliefs)
           Disputing (see also rational analysis of what
                 occurred)
           Rewrite “sentences”
           Affirmations, declarations, commitments,
           Assuring statements, coping statements
     CBT (Cognitive Behavior Therapy)
          Change beliefs!
     Mind calming
            Meditation (also in physical)
     Viewpoint
            Gratitude
            Appreciation
            Noting the positive in a situation
            No-blame, no self criticism
      No storytelling, no complaining, no gossip – give
           it up
      Know what actually produces happiness and
           what doesn’t
            Know what produces unhappiness (so you
                 can stop doing  it)

Rational

     Rational analysis (what actually occurred and what to
          think about it)

Self care

     Avoid the situation (psychological and physical effects
           also)
     Soothing oneself
           Rejuvenation

Strategies, situational

     Stop it early!
     Up From Down
     Distraction
          Movies, etc.
          Singing loudly energetically
          Dancing with great expressiveness
          Music (also has a physical harmony effect, which also
                affects brain/body)
          Mood changers
     Doing opposite of what’s behind the negative
     Positive visualization
     Humor
     Nature, being in it
           Sun

Greater knowledge and understanding

     Education, reading (daily reading is a good practice and
          affects mood in the short term also)
      Understand how the brain works
      Understand how picked up the beliefs and about
         the strategies adopted as a child
      Understand all about the problem itself.


Put phrases above into the search engine, at www.thelifemanagementalliance.com to go to the relevant section or go to Detailed Contents of Psychology Section.


KEY RESOURCES

Key readings: To be added to soon.  

Albert Ellis, How To Control Your Anxiety Before It Controls You


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