Coping cards


cognitive behavioral therapy is often practiced using the so-called coping cards.

it's very simple, takes a small piece of paper, for example a blank for a business card or piece of paper for notes, sometimes it can be with adhesive on one side.

what are they For? They are needed primarily for reminders. To remind you can be anything, for example what to do or not to do.

If a person has an eating disorder, the card in the form of a sticker you can stick on the fridge. You can write this text “it is necessary to Eat on schedule. If the meal does not come, turn around and walk away from the fridge”. Even in the refrigerator to attach the card, for example ‘Take necessary and quickly close the fridge”.

Near the table where people eat, in a conspicuous place before the eyes you can decorate the card with this text “Eat sitting down. Leave all your things, now the most important thing is your food intake. Thoroughly chew it. Treat carefully and responsibly to food intake. You're no where in a hurry. All things can wait. Think about the good. Taste food”.

Again these are examples. For each individual case cards are designed your. If the client is working with a psychologist, then the psychologist can tell the content of the text, but still written word should come from the client, it is his word.

If a person has depression, then reminders can be this content “smile”, “Remember the most pleasant moment in my life”, “Take care of physical activity”, etc. of Course then you need to consider the circumstances which caused a depressed mood in humans. There are times when it's really not much rejoice, joy can be inappropriate. But we all know that sadness is destructive and therefore it is desirable if not entirely remove, at least, at least to reduce it. Sadness can be replaced by gratitude. Sadness – that is the loss, and the gratitude – this acquisition. So cards in the form of a sticker, for example, can have the content in “make a List of what you can be grateful to this man” or “make a List of what you can be grateful for this situation».

a Card (or cards) you can carry. For example, in panic disorder during the occurrence of a panic attack (PA) a person is frightened, he is afraid of it and as a consequence is unable to think rationally and act. In coping card can be described by the sequence of actions in PA. As soon as the person starts on the PA, it is difficult to navigate, difficult to think and act rationally. But can he take a card and read what is written in it, to perform sequential actions and, accordingly, to develop the skills of anxiety control.

One of my client was skeptical about the coping cards. She has long thought that will be able to keep in mind. But every time I had a panic attack she had forgotten just “surrendered” panic. Then for each situation made cards and even laminated them. And it yielded results.

Read the content of the card helps a person to stop emotional thinking and start to think rationally.

If you use such cards interesting things happen. For example, each time you PAS a person takes out a card and performing certain actions extinguishes PA. Subsequently, as soon as there is PA, the person remembers the card and remembers the sequence of actions. And after a while the person just remembers the card and the PA is terminated.

it is Also a coping card can be used when you need to develop the skill of rational, or adaptive thinking. Particularly appropriate is their use in emotional disorders (anxiety disorders, disorder, anger, depression, etc.).

for Example, if the person is negative or even aggressive perceives the criticism. Such a person immediately arise such thought ‘I want to humiliate”, “my feelings”, “unfair To me” etc.

a Reminder to your coping card can have a as a sequence of action and rational thought. To sound it can “Say thanks to this man. Even if I now think this is unfair. Responding to the criticism with dignity, I'm improving”. Irascible man can write “Hold your breath. Slowly count to 10. Even if they are unjust to me or do something “wrong” I gotta keep a low profile”.

During the depression of the person is distorted thinking, it is those irrational, not
adaptive, negative thoughts that do not allow a person to live efficiently. Almost all of the person appear in a negative light. If the psychologist will present the client with common cognitive distortions that people are a little bit different will perceive your negative, mostly automatic (which arise for us is not dependent on our desires) of the thoughts. But man has not yet developed the skill of rational thinking. Here, just as a reminder and useful coping cards. For example, negative automatic thoughts the client “I was destined all my life to be lonely(Oh)” can you write such rational thought-the answer “Yes, I now have no partner (husband, wife…), but I know that it is temporary. My activity in the search will expedite the resolution of this issue”.

the Main condition of effectiveness of the coping of cards so people could have it with you all the time and/or could have to her quick and easy access.

it Should be noted that there are important cards, but not its shape. It is not always possible to read a card. The reminder can be in the form of audio, or for example, in the form of a program on the computer.

If the idea you like – please use, implement it in their practice, demonstrate creativity and soon you will be pleased with.

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