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Anxious readers can use this full-color card deck adapted from Stress Resets to bolster their mental health and resilience in moments of instability.The Stress Resets Card Deck provides readers with scientifically based exercises to manage stress both in the moment and in the long run. Written by Dr. Jennifer L. Taitz, a clinical psychologist who specializes in distress tolerance, all of the techniques are backed by research and proven to bring quick relief. There are stress resets for your mind, body, and behavior, as well as stress buffers designed to help you build healthy habits. Each card features a WHEN/HOW/WHY format, making it easy to flip through the cards and find the perfect exercise for whatever you're experiencing at the moment.
List of contents
MIND RESETS
Dig your heels in and anchor yourself.
Acknowledge your state of mind.
Find your wise mind.
Sing your thoughts.
Radically accept.
Name that emotion.
Self-validate.
Lay out the pros and cons.
Bring on the love.
Make a pie chart of your life.
Catch yourself catastrophizing.
Think of emotions as coming in waves.
Open yourself up to finding meaning.
BODY RESETS
Cool down—literally.
Move your body in short, quick bursts.
Tense to let go (progressive muscle relaxation).
Sigh it out.
Inhale for five, exhale for five.
Adopt a half smile.
BEHAVIOR RESETS
Just . . . STOP.
Surf your urges.
Take a walk outside.
Be your own DJ and get “weightless.”
Build a hope kit.
Try a social media hiatus.
Give yourself a set bedtime.
Take one step forward.
Do good deeds.
Appreciate and lean on the people who want to help.
MIND BUFFERS
Untangle yourself from your negative core beliefs.
Cope ahead.
Carve out time to stress or worry.
Try expressive writing.
Look for the good.
Revisit your beliefs about your emotions.
Pursue your life purpose.
Take a break from being judgmental.
Commit to three minutes of mindfulness.
BODY BUFFERS
Give yourself a panic attack to feel less afraid of them.
Eat mindfully.
Spend less time in bed to improve your sleep.
Prioritize an exercise routine.
Routinely slow your breathing.
Log your substance use.
BEHAVIOR BUFFERS
Use a script to make conflict less stressful.
Cultivate casual connections.
Stick to your plan, not your mood.
Do one thing at a time.
Approach what you want to avoid.
Examine your mistakes to spark lasting change.
About the author
Jennifer L. Taitz is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. Dr. Taitz completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in both cognitive behavioral therapy and dialectical behavior therapy. Passionate about spreading hope to a wider audience, she enjoys writing for publications such as the New York Times and the Wall Street Journal and sharing her work on leading podcasts ranging from NPR’s Life Kit to Spotify’s Call Her Daddy.In addition to treating clients in her private therapy practice, LA CBT DBT, she is also the author of How to be Single and Happy: Science-based Strategies for Keeping Your Sanity While Looking for a Soul Mate and End Emotional Eating: Using Dialectical Behavior Therapy Skills to Cope with Difficult Emotions and Develop a Healthy Relationship to Food. Both books earned the Association of Behavioral and Cognitive Therapy Self-Help Book Seal of Merit for allegiance to research and readability.
Summary
Anxious readers can use this full-color card deck adapted from Stress Resets to bolster their mental health and resilience in moments of instability.
The Stress Resets Card Deck provides readers with scientifically based exercises to manage stress both in the moment and in the long run. Written by Dr. Jennifer L. Taitz, a clinical psychologist who specializes in distress tolerance, all of the techniques are backed by research and proven to bring quick relief. There are stress resets for your mind, body, and behavior, as well as stress buffers designed to help you build healthy habits. Each card features a WHEN/HOW/WHY format, making it easy to flip through the cards and find the perfect exercise for whatever you're experiencing at the moment.
Foreword
A full-colour card deck adapted from Stress Resets, featuring quick and accessible exercises to bolster your mental health and resilience.
