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Resources

S& K offers a flexible and accessible learning experience, allowing participants to engage with the material at their own pace and convenience.   Incorporating evidence-based strategies and practices for self-care. From mindfulness and stress management to nutrition and sleep hygiene, our courses cover a wide range of topics to support holistic self-care. The materials can cultivate self-awareness, develop practical skills, and enhance your overall mental, emotional, and physical wellness. Whether you are seeking to reduce stress, improve self-care routines, or simply prioritize your well-being, the toolbox will provide valuable resources and guidance to support your personal growth and self-care journey.

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  • 5 steps to changing ones thinking using cognitive behavioral therapy (CBT)
    Step One- make a list. Left-hand column title old thoughts or unproductive thoughts and the right had column record replacement thoughts (positive thoughts) Step Two – record unproductive thoughts that you think on a regular basis. This could be anxious or worried thoughts, highly negative or self-critical thoughts that display a lack of self- confidence or are self-depreciating, or any other thoughts that hold you back or make you unhappy. Write out these thoughts in the first person. – the way they sound when you speak to them to yourself. Step Three create replacement thoughts- right hand column create a replacement thought for each unproductive thought you wrote down, when generating your replacement thoughts first, try just writing the opposite of your negative thought, another way to approach is to ask yourself, if my unproductive thoughts is a lie or is untrue in some way, then what is the truth. If my unproductive thought is only partly true or incomplete, then what could I tell myself that would be more accurate or convey a completer and more realistic picture of my situation. The replacement thought should be more productive, constructive, and self- affirming than the original thought. Be sure the replacement thought doesn’t’ consist of you lying to yourself and telling yourself that everything will be okay if that’s not necessarily true. Step Four- read your list often- start reading through your list of replacement thoughts at least twice a day. Ready in the morning when getting out of bed and last thing at night before getting in bed. Over time, you will start memorizing the wording and content of your replacement thoughts so that you can use them throughout the day. Step Five- Notice and Replace As you go through your day, notice when you think one of your unproductive thoughts and stop yourself. Take a moment to reject that old way of thinking- you might envision yourself throwing those thoughts away in the trash. Then speak the corresponding replacement thought to yourself and let it sink in. Don’t worry if thinking that new thought didn’t change how you feel; that will come with time. The trick to cognitive restructuring is consistency and perseverance. In the beginning, you may have to reject and replace thoughts many, many times a day. But, at some point, instead of thinking the old thoughts you will find yourself automatically thinking the replacement thoughts- and this is when you’ll know your hard work is paying off.
  • Anxiety
    Grounding techniques (ask AI) about Physical grounding techniques- some examples of grounding techniques Grounding Techniques to Quiet Distressing Thoughts Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions. Grounding techniques are exercises that may help you refocus on the present moment to distract yourself from anxious feelings. You can use grounding techniques to help create space from distressing feelings in nearly any situation, but they’re especially helpful for improving: Anxiety Well-being Stress Depression Mood Post traumatic stress disorder (PTSD) Dissociation. 1. Putting hands in water Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand? Can you have animation with this? Use warm water first, then cold, next, try cold water first, then warm water. Does it feel different to switch from cold to warm water versus warm to cold? 2. Pick up or touch items near you Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue. (animation) 3. Breathe deeply Slowly inhale, then exhale. If it helps, you can say or think “in” and “out with each breath, feel each breath filling your lungs and note how it feels to push it back out. (animation) 4. Savor a food or drink Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Thinks about how it tastes and smells and the flavors that linger on your tongue. (animation) 5. Take a short walk Concentrate on your steps- you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again. (animation) 6. Hold a piece of ice What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt? (animation) 7. Savor a scent Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on). (animation) 8. Move your body Do a few exercises or stretches. You could try: Jumping jacks Jumping up and down Jumping rope Jogging in place Stretching different muscle groups one by one Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. How does the floor feel against our feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground. 9. Listen to your surroundings Take a few moments to listen to the noises around you. Do you hear the birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Let the sounds wash over you and remind you where you are. 10. Feel your body You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Consider: Your hair on your shoulders or forehead The weight of your shirt on your shoulders Whether your arms feel loose or stiff at your sides Your heartbeat, and whether it’s rapid or steady Whether your stomach feels full, or you feel hungry Whether your legs are crossed, or your feet are resting on the floor. Gurl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet? 11. Try the 5-4-3-21 method Working backward from 5, use your senses to list things you notice around you. For example, you might start by listening: Five things you hear four things you see three things you can touch from where you’re sitting two things you can smell one thing you can taste Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer. Mental grounding techniques (ask AI) complete with animation 12. Play a memory game Look at a detailed photograph or picture (like a cityscape or other “busy scene) for 5- 10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible. Or, you can mentally list all the things your remember from the picture. (Ask AI) to create a photograph that the person can look at and try to remember the things from the picture. 13. Think in Categories Choose one or two broad categories, such as “musical instruments,” “ice cream flavors,” or “baseball teams.” Take a minute or so to mentally list as many things from each category as you can. 14. Use math and numbers Even if you aren’t a math person, numbers may help center you. Try: Running through a times table in your head. Counting backward from 100. Choosing a number and thinking of five ways you could make the number (6 +11= 17, 20- 3+ 17, 8 x2 +1+ 17, etc.) 15. Recite something Think of a poem, song, or book passage you know fy heart, Recite it quietly to yourself or in your head. If you day the words aloud, focus on the shape of each word on your lips and in your mouth. If you say the words in your head, visualize each word as you’d see it on a page. 16. Make yourself laugh Make a silly joke- the kind you’d find on a candy wrapper or popsicle stick. You might also watch your favorite funny animal video, a clip from a comedian or TV show you enjoy or anything else you know will make you laugh. 17. Use an anchoring phrase 18. Use an anchoring phrase This might be something like, “I’m Full Name. I’m X years old. I live in City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting at my desk at work. There’s no one else in the room.” You can expand on the phrase by adding details until you feel calm, such as, “It’s raining lightly, but I can still see the sun. It’s my break time. I’m thirsty, so I’m going to make a cup of tea.” 19. Visualize a daily task you enjoy or don’t mind doing If you like doing laundry, for example, think about how you’d put away a finished load. “The clothes feel warm coming out of the dryer. They’re soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I’m spreading them out over the bed, so they won’t wrinkle. I’m folding the towels first, shaking them out before folding them into halves, then thirds,” and so on. 20. Describe a common task Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it 21. Imagine yourself leaving the painful feelings behind Visualize: gathering the emotions, balling them up, and putting them into a box walking, swimming, biking, or jogging away from painful feelings your thoughts as a song or TV show you dislike, changing the channel or turning down the volume — they’re still there, but you don’t have to listen to them. 22. Describe what’s around you Spend a few minutes taking in your surroundings and noting what you see. Use all five senses to provide as much detail as possible. “This bench is red, but the bench over there is green. It’s warm under my jeans since I’m in the sun. It feels rough, but there aren’t any splinters. The air smells like smoke. I hear kids laughing and dogs barking.” 23. Soothing grounding techniques You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming. 24. Picture the voice or face of someone you love If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it. 25. Practice self-kindness Repeat kind, compassionate phrases to yourself: “You’re having a rough time, but you’ll make it through.” “You’re strong, and you can move through this pain.” “You’re trying hard, and you’re doing your best.” Say it, either aloud or in your head, as many times as you need. 26. Sit with your pet If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Consider their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand. Not at home? Think of your favorite things about your pet or how they would comfort you if they were there. 27. List favorites List three favorite things in several different categories, such as: foods trees songs movies books places 28. Visualize your favorite place Think of your favorite place, whether it’s the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you can smell. Try to recall the last time you went there. Think about what you did there and how it felt at the time. 29. Plan an activity This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum. Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there. 30. Touch something comforting This could be your favorite blanket, a much-loved T-shirt, a smooth stone, or anything that feels good to touch. Think about how it feels under your fingers or in your hand. If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin. 31. List positive things Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly. 32. Listen to music Put on your favorite song, but pretend you’re listening to it for the first time. Focus on the melody and lyrics (if there are any) Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most to you.
  • How do grounding techniques work?
    While there’s little research explaining how grounding techniques work, the techniques represent a common strategy for managing PTSD and anxiety. Grounding techniques use tools such as visualization and senses including sight, hearing, and smell to help distract you from a variety of possible feelings and thoughts. During a panic attack or traumatic flashback, your emotions can take over your thoughts and physical responses. Focusing on the present through grounding techniques can help interrupt your body’s response and return your brain and feelings to a place of safety. Puzzles can help refocus your mind while stimulating it by requiring you to use your problem-wolving skills and exercise your creativity. In turn, they distract you from stressful situations. For individuals that like worship music or pray. Lion of Judah channel (YouTube) Inspirational and Motivational Videos. Bipolar disorder is a recurrent psychiatric disorder marked by waxing and waning affective symptoms and impairment in functioning. Some of the morbidity and mortality associated with the illness may be reduced with evidence-based psychotherapies along with pharmacotherapy.

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