Page 42 - ALIVE CODE

DARE TO BE A.L.I.V.E. - DON’T BE A D.A.S.H.

[ ] REDUCE DURATION: Reducing the length of time that a negative or
undesirable feeling lasts. If your self-defeating feelings last a long time, you
can reduce their duration.

When you continue to feel panicked or depressed, you are doing something
to maintain that feeling or belief (B), such as continuing to tell yourself (at
point B) that some Activating Experience (A) is away and that you can’t stand
it. Also, you can maintain your destructive feelings (C’s) when you make no
attempts to change undesirable Activating.

A
Events ( ’s). Further, some feelings, especially depression, have a biological
basis and are partly maintained by the chemicals that your body produces.
To reduce the duration of disturbed feelings like depression and
worthlessness, look for the musts, should’s thoughts or beliefs that create
and maintain them and change them to preferences, wishes, and desires.

Think about less dismal things instead of letting yourself indulge in focusing
on them. Use relaxation and other distraction methods. Throw yourself into
constructive and enjoyable activities. Make real efforts to change Adversities
A
( ’s).

[ ] REDUCE FREQUENCY: Reducing the number of times per day or week
that you experience a disturbed feeling. If you experience a disturbed
feeling, such as helplessness, several times each day, then reducing the
number of times you experience that feeling would be helpful.

If you feel a sense of inadequacy or anger on regular basis, it may take a long
time to completely “get over” that feeling. You can make progress by
cutting down the number of times per day or week that you indulge in this
undesirable feeling.

To reduce the frequency of your disturbed feelings, use the methods
mentioned at the Easing Techniques on reducing duration. Deliberately give
yourself a limited number of times such as three times a day for a maximum
of ten minutes each time to indulge in your destructive feeling, and force
yourself to think about or do constructive things (such as solving practical
problems) at other times.

ALIVE CODE
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