calming skills allow us to wipe our minds relatively clear

1
The greatest discovery of my generation is that
human beings, by changing the inner attitudes of
their minds, can change the outer aspects of
their lives
William James
calming skills allow us to wipe our minds
relatively clear
use the clear canvas to inscribe messages that
you need to remember
2
four aspects of helpful inner focus
reducing negative states
nourishing positive states
exploring processing
encouraging mindfulness
3
positive mind-body states
applications have included increasing general
resilience, confidence wellbeing phobia
desensitisation, sports performance, and
enhancing success in more general tasks
nourishing positive states
researchers in this area of positive states
include Fredrickson (broaden-and-build), Carson
Gilbert (compassion), Tarrier (desensitisn),
Beauchamp (sport), Taylor (process/attitude),
Harris (gratitude forgiveness)
4
helpful unhelpful visualisation
a series of research studies from UCLA have
highlighted

• imagining studying vs achieving vs control in 6
  days before exams
• imagining working vs achieving vs control for
  planning fallacy
• remembering sequence of a current
  problem vs imagin- ing relief satisfaction
  of resolution vs control group

in moving oneself from a current situation
toward an envisioned future one, the anticipation
manage-ment of emotions and the initiation and
maintenance of problem-solving are fundamental
tasks
Taylor SE, Pham LB, Rivkin ID, Armor DA
Harnessing the imagination mental simulation,
self-regulation, and coping American
Psychologist 199853429-39
5
process visualisation exercises
for 5 minutes each day imagine yourself managing
the tasks of the day in a way that will help
you be very successful in achieving your
priorities
see yourself coping really well both with the
external problems and dis-tractions you may need
to tackle, and also with the internal emotions
that might make things difficult
6
developing skills in application
formal practice
developing a trigger phrase/focus
first differential practice
Ost L-G Applied relaxation
description of a coping technique review of
controlled studies Behav Res Ther
198725397-409
second differential practice
the reminder dot exercise
stressful real life situations