Page 38 - Vision Manual

minutes to think of a calming place while on the bus can make it less stressful. Using positive imagery to think of success and happiness can help make work more manageable.
Questions- What kinds of imagery do you make use of when you are feeling worn down and stressed out? Do you have a place that you like to think of? Have you tried thinking of yourself as being successful while doing a difficult task?
Meaning- Sometimes difficult, challenging, or painful experiences challenge us to identify what is useful or good in them. When you are struggling with distress, finding meaning behind your distress can help make it a more approachable thing. When you are struggling with anxiety in the doctor’s office it can be helpful to find meaning by knowing that your going to the doctor will help you get better. Meaning is not always easy to find, and it can be very personal. Some people find spiritual meaning in their struggles.
Questions- What do you find meaning in? What helps you find a reason to carry on when things are difficult?
Prayer- Spirituality and communicating with something greater than yourself can help to make difficult moments more better. A higher power can be a wide variety of different things depending on your beliefs, and does not have to be tied to a specific religion or belief structure. Consider making use of prayers to gain strength or “give over” difficult moments, while avoiding “why me” prayers, or prayers that demoralize you or make you feel worse.
Questions- How can you see yourself making use of prayers?
Relaxation- Make use of deep breathing techniques, progressive muscle relaxation, pressure points, guided imagery, or any other techniques that help you breathe more easily and relax your muscles. If you need help learning these techniques, ask a therapist, doctor, or do some independent research. Each person has to form their own relaxation techniques to stay present while relaxing.
Questions- What helps you stay present and relax during tough moments?
One Thing at a Time- When a task seems difficult or overwhelming, reduce your stress by breaking it down into progressively smaller, more manageable tasks. Make sure to give yourself credit for each step along the way, and work to only focus on the next task or tasks at hand.
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