Techniques

If you have been plagued by moodiness, stress, anxiety or sadness you might be looking for a mood management that includes practice.

Relaxation and laughter should be included in your regular practice along with focused mental practice. Frequently we use cognitive techniques that modify the way of thinking, statements and affirmation, expressive writing and drawing, guided and self-guided imaginary, relaxation and mindfulness, body awareness or techniques to develop positive and realistic thinking. Behavioural techniques we mostly use when we need to break old habits and build new healthier routines or when we create various experiments.

Mindful and relaxation exercises use imagery and the self-regulation of the mind. Sometimes we mix tools and techniques to more vigorously boost the problematic areas. We strongly advise clients to regular physical activity and time spent outdoors to decrease stress, prevent an emotional roller-coaster, and build psychological flexibility.

On this page you can find samples of some techniques we apply in psychotherapy and mental health work.

Progressive Muscle Relaxation...

has been used in clinical Psychology since 1930. It has very beneficial effects when through control, contraction, and release of muscles, the body relaxes the mind. This simple quick exercise doesn’t give difficulty to most people and it brings calmness to the mind. 

Use Imagery to Let Go of Heavy Thoughts

Visualize your thoughts as heaviness and darkness. See the cluster of dark clouds that are your thoughts. Gently in your mind imagine them detaching and leaving your head. Imagine that exhaling your breath takes them away. Repeat it a few times until you see the thoughts far away in the sky. Imagine an empty space in your mind after the thoughts leave.

Practice Focus and Concentration

Select a small object that you like a great deal. It might be a jewel or a simple flower. Look at it and focus all your attention on this object while slowly breathing. Try not to let any other thoughts or feelings enter your mind for 2 minutes.

Power of Gratitude
Increases Positive Feeling About Own Life

Every day take extra time to create a “Gratitude List”.  Write down 10 things that you like about your life. Be aware of the values you put on the list. Think about every item on the list and imagine if you wouldn’t have them. Review the list again and say the words of gratitude. Do it every day and you can add items to the list. 

Use of Breath as a Focus...

when you are easily distracted. Sit on a chair, feet to the ground, or you can choose to stand instead. Make sure your spine is upright, hands relaxed and eyes closed. Take five deep breaths and begin to focus on the rhythm of your breathing. Inhale through your nose, exhale through your mouth. Say “In” as you inhale and “Out” as you exhale. Mentally say the letters “i-n” & letters “o-u-t”.

Find Peace In Breath

Close your eyes and breathe. Don’t force any form of breathing. Sit and breathe and your breath will eventually calm your mental body. Do not give up on it at first. Practice for about 5 minutes.

Forgiveness Technique
To Let Go Of Guilt or Blame

Get into a calm and relaxed mood. Think about the person or situation that is bothering you and needs forgiveness. Choose a symbol representing “forgiveness”. It can be a physical object such as a rock, picture, the wind, grass, or you can use a word.  On the paper write an affirmation “I forgive _ (myself, others). I am letting go of the blame and guilt”. Memorize your personal statement and each time when you touch, see, hear, read or think about the chosen symbol, repeat your forgiveness affirmation.

Remember When You Learn Meditation


• Practise with closed eyes and bring attention between your eyebrows

• Start with focus on breathing and a few relaxing deep breaths can “tune in with self”

• Keep a straight spine, right angles between the neck and chin, slightly tuck the neck in

• Quiet environment, make sure your phone is off and nobody will disturb you

• Fresh air in the room

• Don’t practice when you are very tired or after a heavy meal

• Wear comfortable clothes and foot wear
  
• Don’t rush, be mindful and take your time

• Use soothing music or guided meditation if you are a beginner

• Sit on the floor (easy sitting yoga pose) or sit on a chair with feet flat on the floor

• Don’t try to stretch time but extend time with practice