2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Risk assessment and planning
Take a look at the Risk Assessment worksheet below, which is divided into four columns. In the first column, write your fear, and in the second, list any evidence you have that the fear is justified. In the third column, write down all the evidence you have that the disaster will not happen. Now that you have considered all the pros and cons, assess the likelihood that a disaster will happen.
Risk Assessment Worksheet
On the Risk Planning Worksheet, imagine that the disaster you fear has actually happened. How would you handle it? What resources do you have (psychological traits, skills / past experience, help from family, friends, etc.) to help you overcome difficulties? What skills do you need to acquire to get through this?
Risk Planning Worksheet
Make a coping plan using skills and resources if the scenario you fear is executed
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Stress Relief Exercises
Ø Voltage detection. Spend two to three minutes several times a day to roughly imagine your unproductive expenditure of muscle energy. Whatever you are doing - work, leisure, socializing, or whatever - freeze in the position in which you do it. Run your inner gaze over your own body and try to find those muscle tensions that are in no way necessary from the point of view of the physical work being performed at the moment. Even the discovery of such tensions can be considered a serious personal victory, and if you manage to relieve these tensions for at least a few minutes (perform muscle relaxation exercises, see above), it will be simply excellent!
Ø Relieve the shoulders. We carry a lot of tension and stress on our shoulders. This exercise consists of shrugging the shoulders in a vertical plane towards the ears. Mentally try to reach the earlobes with the tops of the shoulders. Raise your shoulders. Relax, repeat again. Raise your shoulders as high as possible. As high as possible. And keep it. Concentrate on the feeling of heaviness and lower your shoulders completely. Let them relax. Let them get heavier and heavier. Pause 20 sec.
Ø Smile from ear to ear. Ready? We started. A very wide smile. Very wide. Very wide. Wider. Even wider. Hold it like this and relax. Repeat the exercise. Ready? We started. Now press your lips together as if trying to kiss someone. Ready? We started. Bring your lips together. Squeeze them very tightly. Even tighter. Even tighter. Hold it like this and relax. Now let's repeat this exercise. Ready? We started.
« Picture within the framework .
The purpose of the technique is to create a "frame" for threatening, "flooding" feelings (fear, aggression, guilt, shame, etc.).
Take a sheet of paper (A1 is better, but other formats, such as A4, may work) and draw a quadrangle, thereby dividing the sheet into an inner margin, in which the picture will be created, and a frame framing it. Draw in the inner field the feeling that is about to overwhelm you, and the frame that gives you security. Decide for yourself in which order to do this. Think about what feeling is opposite to the one that can consume you (for example, peace is opposite to fear, draw peace in a frame, and fear in an inner field. When you finish drawing, look at what happened. Do you feel that the destructive feeling is not so threateningly that the frame holds it securely.
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