Problem-solving - Calming Techniques - Activity schedule

Problem-solving is a useful strategy to assist in controlling life's stressful moments.

1. Identify and define the problem area. Make it as clear as possible and objective as possible.

2. Generate potential solutions. Try making a list, include anything and everything you can think of. even the silly things.

3. Evaluate alternatives. Go over the list you just made and take out the unrealistic answers. eliminate any bad ideas, weight the pros and cons of the situation.

4. Decide on a solution. Be as specific as you can and give yourself a deadline.

5. Evaluate the outcome.


Calming techniques to use include... breathing slowly. in 4 seconds out 3 seconds ext.

Mindful meditation is always a good way to calm your mind.

In a situation where you can't get away to find a quiet place try tracing a box on your hand or leg. as you draw the first line breath in, and as you draw the next line breath out. ty and sink your breathing to your hand movements. it might help you stay more focused.


Keeping an Activity Schedule can help completing even the most daily routine with the feeling of accomplishment.
Try marking down what you plan on doing for the week, make a note during the day on whether you did them. It will give you a good feeling of accomplishment and give you a sense of what you can handle.
be sure to re-evaluate every week, if it seemed too hard, give yourself a break and maybe share the work if you can. work at your own pace, life isn't a race.

Helpful Mindfulness excersise

Experience the “here and now” feeling that comes from practicing mindfulness.

Some core features of Mindfulness are; Observing, Describing, Participating fully, being

non-judgmental, Focus on One thing at a Time.

Observing involves experiencing life rather than just living it. You need to use your senses

rather then life inside your own mind. Don’t think, EXPERIENCE!

Going into detail about what you’re experiencing can help you get more out of an event. What

do you see? Look closer? Now what do you hear? what else?

Participation was always important in school, and now it’s important in life. Have you ever

given you’re all at something. If you can give 100% in a soccer game why not in life.

Remember, when practicing mindfulness don’t judge. Nothing is inherently good or evil.

A thought is just a thought, a feeling is just a feeling. Experience it and move on. In this world, overstimulation is a huge thing try focusing on one thing at a time. Don’t think about what

you’ll do tomorrow, that conversation you had 8 years ago. Stay present and in the now.

Try this easy “5-4-3-2-1” mindfulness exercise the next time you feel anxious, overwhelmed or depressed.

focus your mind and try to find...

5 things you can SEE

4 things you can TOUCH

3 things you can HEAR

2 things you can SMELL

1 thing you can TASTE