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Stress

13 techniques · 6 approaches
CBT
Activity Monitoring
Activity Monitoring
A tracking method for observing how daily behavior relates to mood, energy, sleep and stress. The client records activities across the day a…
CBT
Relaxation Training
Relaxation Training
Systematic training in reducing physiological tension. Main methods include progressive muscle relaxation, diaphragmatic breathing and autog…
DBT
Problem-Solving
Problem-Solving
When Check the Facts has shown that the emotion fits a real problem, that problem must be solved, rather than using emotion-regulation techn…
EMDR
Four Elements Exercise
Four Elements Exercise
A four-step stress management exercise developed by Elan Shapiro. Each element addresses a separate self-regulation parameter: Earth — groun…
EMDR
Subjective Units of Disturbance Scale (SUD)
Subjective Units of Disturbance Scale (SUD)
A numeric scale from 0 to 10 measuring the emotional distress from the target image in the present moment. 0 — complete calm, 10 — unbearabl…
Focusing
Clearing a Space
Clearing a Space
The first step of focusing and a stand-alone technique. The client turns inside, notices everything that is on their mind, and carefully "se…
Gottman
Flooding Management
Flooding Management
Training in recognizing physiological flooding (pulse > 100) and in the skill of taking a break with a mandatory return to the conversation.
Gottman
Stress-Reducing Conversation
Stress-Reducing Conversation
A daily 20-minute conversation between partners about external stress (not about the relationship) — for maintaining the emotional connectio…
MBSR
3-Minute Breathing Space
3-Minute Breathing Space
A three-minute structured mini-practice: the first minute — awareness of current experience (thoughts, feelings, sensations), the second — n…
MBSR
STOP Practice
STOP Practice
A short informal practice for use at any moment of the day, especially in stressful situations. The acronym: Stop → Take a breath → Observe …
MBSR
Sitting Meditation — Breath Awareness
Sitting Meditation — Breath Awareness
Sitting meditation with focus on the breath — the foundation of formal practice in MBSR. The participant sits in a posture of dignity, direc…
MBSR
Stress Reactivity vs. Mindful Responding
Stress Reactivity vs. Mindful Responding
A key conceptual and practical block of MBSR (weeks 4–5). Participants study the physiology of stress (fight/flight/freeze), notice their pe…
MBSR
Unpleasant Events Calendar
Unpleasant Events Calendar
Homework for week 3 of MBSR: each day record one unpleasant, difficult, or stressful event. The same structure as the pleasant-events diary.…
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.