Deanne Dietz, LMHC, NCC

Relaxation Tools for Adults

 

©2011 Deanne Carter, LMHC, NCC​

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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.



• Wherever You Go, There You Are, Jon Kabat-Zinn

• Guided Mindfulness Meditation, Jon Kabat-Zinn

• The Mindfulness and Acceptance Workbook for Anxiety, John Forsyth
   

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​2. Positive Thinking: thought tracking to free from negative thinking.



• Mind Coach, Dr. Daniel Amen

• When Panic Attacks: The new, drug free anxiety therapy that can change your life, David Burns

• Emotional Freedom: Liberate yourself from negative emotions and transform your life, Judith Orloff
   

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3. Books that build skills and inspire.​



• The Anxiety and Phobia Workbook, Edmund Bourne

• Being Peace, Thich Nhat Hanh

• The Happiness Trap, Russ Harris

• Social Intelligence: The new science of human relationships, Daniel Goleman

• Positive Energy, Judith Orloff

• Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, & Distress Tolerance, Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley
   

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​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 Dreams: Adult Relaxation-Guided Meditations/Relaxation by Lori Lite

• The Mindfulness Based Stress Reduction Workbook, Stahl and Goldstein

• Mayo Clinic Wellness Solutions for Insomnia, DVD

• Canyon Trilogy: Native American Flute Music, R.Carlos Nakai
   

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​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

• Emotional Intelligence: 10th Anniversary Edition, Daniel Goleman
   

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​6. Yoga Awareness /Physical Release of Stress
 

• Yoga for Depression and Anxiety DVD, Ryder and Isreal

• Yoga for Stress Relief, Barbara Benagh

• Thera-Flex Therapy Putty - 1 lb by Thera-Flex
   

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​7. Relaxation CDs: teaching self-soothing to reduce the need for movement/chatter to soothe, or adrenaline rushing activities.
 

• Indigo Dreams: Adult Relaxation-Guided Meditations/Relaxation by Lori Lite

• Letting Go of Stress, Halpern and Miller

• Self-Healing with Guided Imagery, Andrew Weil
   

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​Deanne Carter, LMHC

Helping people bring structure and calm to chaos.
 

 

Call 253-651-3752 or send an email​

to find out more about how I can help

you bring joy and satisfaction back into your life