253 . 651 . 3752
Helping people bring structure and calm to chaos
Deanne Carter, LMHC
253 . 651 . 3752
Helping people bring structure and calm to chaos
Deanne Carter, LMHC
Relaxation Tools for Adults
©2011 Deanne Carter, LMHC, NCC
1. Mindfulness:
to increase awareness of thoughts, emotions, or physical body sensations that come before the symptoms of stress. Helps get to the root of the problem.
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Wherever You Go, There You Are, Jon Kabat-Zinn
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Guided Mindfulness Meditation, Jon Kabat-Zinn
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The Mindfulness and Acceptance Workbook for Anxiety, John Forsyth
2. Positive Thinking:
thought tracking to free from negative thinking.
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Mind Coach, Dr. Daniel Amen
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When Panic Attacks: The new, drug free anxiety therapy that can change your life, David Burns
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Emotional Freedom: Liberate yourself from negative emotions and transform your life, Judith Orloff
3. Books that build skills and inspire.
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The Anxiety and Phobia Workbook, Edmund Bourne
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Being Peace, Thich Nhat Hanh
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The Happiness Trap, Russ Harris
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Social Intelligence: The new science of human relationships, Daniel Goleman
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Positive Energy, Judith Orloff
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Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, & Distress Tolerance, Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley
4. Create relaxation rituals:
Ex. Bedtime bath, soft blanket, affirmations book or write one thing you are grateful of today, lavender pillow, music, etc.
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Indigo Teen Dreams: Guided Relaxation Techniques Designed to Decrease Stress, Anger and Anxiety while Increasing Self-esteem and Self-awareness, Lori Lite
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The Mindfulness Based Stress Reduction Workbook, Stahl and Goldstein
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Mayo Clinic Wellness Solutions for Insomnia, DVD
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Canyon Trilogy: Native American Flute Music, R.Carlos Nakai
5. Be connected with your emotions.
Create tools for expression of emotions: Ex. anger –scream in a pillow, hit a pillow, stomp on the basement floor, squeeze/release your feet or your whole body, dance, take deep breathes; sad – ask for a hug, pet the dog, wrap yourself in a blanket, draw, write, talk
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Meeting the Dragon: Ending our suffering by entering our pain, Robert Augustus Masters
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Emotional Intelligence: 10th Anniversary Edition, Daniel Goleman
6. Yoga Awareness /Physical Release of Stress
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Yoga for Depression and Anxiety DVD, Ryder and Isreal
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Yoga for Stress Relief, Barbara Benagh
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Thera-Flex Therapy Putty - 1 lb by Thera-Flex
7. Relaxation CDs:
Teaching self-soothing to reduce the need for movement/chatter to soothe, or adrenaline rushing activities.
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Indigo Teen Dreams: Guided Relaxation Techniques Designed to Decrease Stress, Anger and Anxiety while Increasing Self-esteem and Self-awareness, Lori Lite
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Letting Go of Stress, Halpern and Miller
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Self-Healing with Guided Imagery, Andrew Weil
Deanne Carter, LMHC Helping people bring structure and calm to chaos.