e-health w88 sports betting resources

After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help control these symptoms by turning attention away from thoughts, memories or worries, and refocusing on the present moment.

5-4-3-2-1 technique

Using the 5-4-3-2-1 technique, you will purposefully take in the details of w88 sports betting surroundings using each of w88 sports betting senses. Strive to notice small details that w88 sports betting mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

• What are 5 things w88 sports betting can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface or an object w88 sports betting never noticed.
• What are 4 things w88 sports betting can feel? Notice the sensation of clothing on w88 sports betting body, the sun on w88 sports betting skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture and other physical qualities.
• What are 3 things w88 sports betting can hear? Pay special attention to the sounds w88 sports betting mind has tuned out, such as a ticking clock, distant traffic or trees blowing in the win.
• What are 2 things w88 sports betting can smell? Try to notice smells in the air around w88 sports betting, like an air freshener or freshly mowed grass. w88 sports betting may also look around for something that has a scent, such as a flower or an unlit candle.
• What is 1 thing w88 sports betting can taste? Carry gum, candy or small snacks for this step. Pop one in w88 sports betting mouth and focus w88 sports betting attention closely on the flavors.

Categories

Choose at least three of the categories below and name as many items as w88 sports betting can in each one. Spend a few minutes on each category to come up with as many items as possible. (For a variation on this activity, try naming items in a category alphabetically. For example, for the fruits & vegetables category, say “apple, banana, carrot,” and so on.)

• Movies
• Countries
• Books
• Cereals
• Sports teams
• Colors
• Cars
• Fruits and vegetables
• Animals
• Cities
• TV shows
• Famous people

Body awareness

The body awareness technique will bring you into the here-and-now by directing w88 sports betting focus to sensations in the body. Pay special attention to the physical sensations created by each step.

1. Take 5 long, deep breaths through w88 sports betting nose, and exhale through puckered lips.
2. Place both feet flat on the floor. Wiggle w88 sports betting toes. Curl and uncurl w88 sports betting toes several times. Spend a moment noticing the sensations in w88 sports betting feet.
3. Stomp w88 sports betting feet on the ground several times. Pay attention to the sensations in w88 sports betting feet and legs as you make contact with the ground.
4. Clench w88 sports betting hands into fists, then release the tension. Repeat this 10 times.
5. Press w88 sports betting palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in w88 sports betting hands and arms.
6. Rub w88 sports betting palms together briskly. Notice and sound and the feeling of warmth.
7. Reach w88 sports betting hands over w88 sports betting head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring w88 sports betting arms down and let them relax at w88 sports betting sides.
8. Take 5 more deep breaths and notice the feeling of calm in w88 sports betting body.

Mental exercises

Use mental exercises to take w88 sports betting mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which work best for you.

• Name all the objects w88 sports betting see.
• Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare w88 sports betting favorite meal or tie a knot.
• Count backwards from 100 by 7.
• Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent and any other qualities w88 sports betting notice.
• Spell w88 sports betting full name, and the names of three other people, backwards.
• Name all w88 sports betting family members, their ages and one of their favorite activities.
• Read something backwards, letter-by-letter. Practice for at least a few minutes.
• Think of an object and “draw” it in w88 sports betting mind or in the air with w88 sports betting finger. Try drawing w88 sports betting home, a vehicle, or an animal.

(Note: These exercises were provided by TherapistAid.com)

Feelings check-in and coping tools are useful in regulating w88 sports betting child's emotions.

Right now, I feel...

Review the list of feeling cards and write down the ones that best express how w88 sports betting feel right now:

• Bored
• Disappointed
• Stressed out
• Surprised
• Silly
• Scared
• Grumpy
• Sad
• Angry
• Shy
• Lonely
• Anxious
• Worried
• Distracted
• Tired
• Embarrassed
• Hurt
• Annoyed
• Confused
• Overwhelmed

Now, think about the issue at hand. Is the problem you're facing big, medium or small? Taking the time to reflect on w88 sports betting feelings and how they impact w88 sports betting perception is important in addressing challenges.

To feel better, I will...

Review the list of coping tools and determine which course(s) of action w88 sports betting would like to pursue in addressing the issue at hand:

• Draw or color
• Stretch or do yoga
• List three positive things w88 sports betting are grateful for
• Get a drink of water
• Give yourself or a stuffed animal a hug
• Use positive self-talk (e.g., I am lovable, I am strong enough to handle hard things, I am safe, I am brave, mistakes help me to learn and grow, I am in charge of my thoughts and actions)
• Quietly exercise
• Read a book or look at feel-good pictures
• Do five-finger breathing (slowly trace w88 sports betting hand with w88 sports betting finger, breathing in as you trace w88 sports betting fingers going up. Breathe out as you trace w88 sports betting fingers going down)
• Think of a happy memory or peaceful place
• Squeeze then relax w88 sports betting muscles
• Journal or write a letter
• Ask for help
• Push against the wall and then relax
• Build something or do a puzzle
• Do wave breathing (place w88 sports betting hands over w88 sports betting ears and breathe slowly and deeply, listening to the ocean wave sound that w88 sports betting breath makes)
• Help someone or ask to do a chore
• Take slow, deep breaths and just sit with w88 sports betting feelings

Warning signs

Whenever you start to get angry, w88 sports betting body sends you warning signs. It is important to pay attention to these signs so that you know when to start using a coping skill. Review the list of body warning signs and write down the ones that happen for you:

• I start to feel dizzy
• Sweating
• My chest feels tight
• I feel like crying
• My whole body feels hot
• I get a headache
• My body starts to shake
• It's hard to breathe
• I clench my fists
• My muscles hurt
• My heart beats faster
• I huff and puff

(Note: These exercises were adapted from a content provided by Wholehearted School Counseling.)

There are lots of ways that w88 sports betting can relax. Try some of these exercises and see how they make w88 sports betting feel.

Calm breathing

If you make w88 sports betting breathing slower, deeper and more steady, then w88 sports betting body will relax.

1. Breathe in slowly through w88 sports betting nose.
2. Pause for a moment.
3. Then, breathe out slowly through w88 sports betting mouth.
4. Carry on breathing calmly for two minutes.

Relaxing w88 sports betting muscles

You can relax by letting the tension out of w88 sports betting muscles. A great way to do this is to tense and then relax all of the muscles in w88 sports betting body.

Sit in a char or lie on the floor before completing the following exercises:

• Clench w88 sports betting fists... then release.
• Tighten the muscles in w88 sports betting arms... then relax.
• Push w88 sports betting shoulders back and up... then release.
• Tighten the muscles in w88 sports betting tummy... then relax.
• Tense the muscles in w88 sports betting legs... then release.
• Curl up w88 sports betting toes and clench w88 sports betting feet... then release.
• Scrunch up the muscles in w88 sports betting face... then relax.

Use the power of w88 sports betting imagination

Imagine doing something or being somewhere that makes w88 sports betting happy.

1. Close w88 sports betting eyes, take a deep breath, then imagine finding yourself in a place or doing something that makes you really happy.
2. Picture all of the details -- the sights, sounds, smells and tastes.
3. Notice all of the sensations. Notice how w88 sports betting body feels when you are in this place.

(Note: These exercises were provided by Psychology Tools.)

Emotions motivate us to take action. Different emotions lead us towards different kinds of action. Sometimes, the actions that our emotions guide us towards can help us to survive. For example: See rotten food feel disgust don't eat the food don't get sick survive!

Our emotions are not always a perfect guide to action, though. We can choose to listen to what our emotions are telling us, but we don't always have to react in the ways they 'want' us to.

• Joy or happiness can motivate us to join in, take part or share
• Fear can motivate us to get away
• Sadness can motivate us to withdraw, brood, ruminate or seek comfort
• Anger can motivate us to attack, lash out or stand up for ourselves
• Guilt can motivate us to repair what we have done
• Shame can motivate us to hide away, to keep things secret or to punish ourselves
• Disgust can motivate us to withdraw, keep a distance or get clean
• Compassion, empathy or sympathy can motivate us to offer comfort
• Embarrassment or humiliation can motivate us to hide
• Confusion can motivate us to check things out (or paralyze us with indecision)
• Powerlessness can motivate us to give up
• Indifference can motivate us to ignore
• Affection can motivate us to give love

Think about what kind of action each of the following emotions might prompt w88 sports betting to take:

1. Joy or happiness can motivate us to ____________________.
2. Fear can motivate us to ____________________.
3. Sadness can motivate us to ____________________.
4. Anger can motivate us to ____________________.
5. Guilt can motivate us to ____________________.
6. Shame can motivate us to ____________________.
7. Disgust can motivate us to ____________________.
8. Compassion, empathy or sympathy can motivate us to ____________________.
9. Embarrassment or humiliation can motivate us to ____________________.
10. Confusion can motivate us to ____________________.
11. Powerlessness can motivate us to ____________________.
12. Indifference can motivate us to ____________________.
13. Affection can motivate us to ____________________.

(Note: This exercise was adapted from Psychology Tools.)

Review the list of fair fighting rules:

1. Before w88 sports betting begin, ask yourself why w88 sports betting feel upset.

   • Are you truly angry because w88 sports betting partner left the mustard on the counter? Or are you upset because you feel like you’re doing an uneven share of the housework, and this is just one more piece of evidence? Take time to think about w88 sports betting own feelings before starting an argument.

2. Discuss one issue at a time.

   • “w88 sports betting shouldn’t be spending so much money without talking to me” can quickly turn into “w88 sports betting don’t care about our family”. Now w88 sports betting need to resolve two problems instead of one. Plus, when an argument starts to get off topic, it can easily become about everything a person has ever done wrong. We’ve all done a lot wrong, so this can be especially cumbersome.

3. No degrading language.

   • Discuss the issue, not the person. No put-downs, swearing, or name-calling. Degrading language is an attempt to express negative feelings while making sure w88 sports betting partner feels just as bad. This will just lead to more character attacks while the original issue is forgotten.

4. Express w88 sports betting feelings with words and take responsibility for them.

   • “I feel angry.” “I feel hurt when you ignore my phone calls.” “I feel scared when you yell.” These are good ways to express how you feel. Starting with “I” is a good technique to help you take responsibility for w88 sports betting feelings (no, you can’t say whatever you want as long as it starts with “I”).

5. Take turns talking.

   • This can be tough, but be careful not to interrupt. If this rule is difficult to follow, try setting a timer allowing 1 minute for each person to speak without interruption. Don’t spend w88 sports betting partner’s minute thinking about what you want to say. Listen!

6. No stonewalling.

   • Sometimes, the easiest way to respond to an argument is to retreat into w88 sports betting shell and refuse to speak. This refusal to communicate is called stonewalling. You might feel better temporarily, but the original issue will remain unresolved and w88 sports betting partner will feel more upset. If you absolutely cannot go on, tell w88 sports betting partner you need to take a time-out. Agree to resume the discussion later.

7. No yelling.

   • Sometimes arguments are “won” by being the loudest, but the problem only gets worse.

8. Take a time-out if things get too heated.

   • In a perfect world we would all follow these rules 100% of the time, but it just doesn’t work like that. If an argument starts to become personal or heated, take a time-out. Agree on a time to come back and discuss the problem after everyone has cooled down.

9. Attempt to come to a compromise or an understanding.

   • There isn’t always a perfect answer to an argument. Life is just too messy for that. Do w88 sports betting best to come to a compromise (this will mean some give and take from both sides). If you can’t come to a compromise, merely understanding can help soothe negative feelings.

(Note: This set of rules was provided by TherapistAid.com)

Assertive communication is a communication style in which a person stands up for their own needs and wants, while also taking into consideration the needs and wants of others, without behaving passively or aggressively.

Traits of assertive communicators

• Clearly state needs and wants
• Eye contact
• Listens to others without interruption
• Appropriate speaking volume
• Steady tone of voice
• Confident body language

Assertiveness tips

• Respect yourself. w88 sports betting needs, wants and rights are as important as anyone else's. It's fine to express what you want, so long as you are respectful toward the rights of others.
• Express w88 sports betting thoughts and feelings calmly. Giving the silent treatment, yelling, threatening and shaming are all great examples of what not to do. Take responsibility for w88 sports betting emotions and express them in a calm and factual manner. Try starting sentences with "I feel..."
• Plan what w88 sports betting're going to say. Know w88 sports betting wants and needs, and how you can express them, before entering a conversation. Come up with specific sentences and words you can use.
• Say "no" when w88 sports betting need to. w88 sports betting can't make everyone happy all the time. When w88 sports betting need to say "no," do so clearly, without lying about the reasons. Offer to help find another solution.

Examples of assertive communication

• “I’ve been feeling frustrated about doing most of the chores around the house. I understand that w88 sports betting’re busy, but I need help. How can we make this work?” (The speaker takes responsibility for their feelings without blaming, and clearly describes their needs.)
• “I won’t be able to take w88 sports betting to the airport on Friday. I’ve had a long week, and I want to rest.” (The speaker respects their own needs and wants by clearly saying “no”.)
• “I’m having a hard time sleeping when w88 sports betting music is on. What if you use headphones, or I can help you move the speakers to another room.” (The speaker describes their needs, while also considering the needs and wants of the other person.)

Assertive communication practice

Practice w88 sports betting assertive communication skills. Before writing down w88 sports betting responses to each of the prompts, consider what w88 sports betting wants and needs might be in each situation.

1. w88 sports betting partner: "I know w88 sports betting have plans for the weekend, but I really need w88 sports betting to watch the kids. I have a friend coming to town, and we made plans.
2. Situation: You’ve just received w88 sports betting food at a restaurant, and it was prepared incorrectly. w88 sports betting sandwich seems to have extra mayo, instead of no mayo.
3. w88 sports betting friend: "Hey, can I borrow some money? I want to buy these shoes, but I left my wallet at home. I’ll pay w88 sports betting back soon, I swear. It won’t be like last time."
4. Situation: w88 sports betting neighbor is adding an expansion to their house, and the crew starts working, very loudly, at 5 a.m. It has woken you up every day for a week.

(Note: This exercise was adapted from materials provided by TherapistAid.com)

Anger is an emotion that tends to be easy to see. However, anger is often just the tip of the iceberg. Other emotions may be hidden beneath the surface.

In some families, anger is seen as more acceptable than other emotions. A person might express anger in order to mask emotions that cause them to feel vulnerable, such as hurt or shame.

Anger triggers are people, places, situations and things that set off anger. w88 sports betting triggers can provide clues about the emotions behind w88 sports betting anger. Anger may be fueled by different emotions at different times, or by a combination of emotions. Sometimes, however, anger is just anger.

Some emotions that may fuel anger include:

• Sadness
• Disappointment
• Loneliness
• Overwhelm
• Embarrassment
• Hurt
• Helplessness
• Pain
• Frustration
• Insecurity
• Hunger
• Grief
• Anxiety
• Stress
• Threat
• Tiredness
• Contempt
• Guilt
• Jealousy
• Scaredness
• Shame

(Note: This content was adapted from materials provided by TherapistAid.com)

Rewards and consequences are tools to help w88 sports betting child succeed emotionally and physically.

How to use rewards

• Set achievable goals. If w88 sports betting child doesn’t believe they can achieve their goal, they won’t try. A good rule of thumb is that w88 sports betting child should earn their reward about 75% of the time.
• Rewards must be desirable. Choose rewards w88 sports betting child actually wants. Whether they admit it or not, most children want the attention of their parents. Never underestimate the power of a smile or a hug. Sometimes these little rewards can be more powerful than anything else.
• Praise behaviors instead of traits. For example, if w88 sports betting child gets a good grade, praise their hard work instead of their intelligence. If w88 sports betting child believes they passed a test because of their intelligence, what does it mean when they fail a test? Also, praising a behavior such as hard work will lead to more hard work, but traits like intelligence are outside of w88 sports betting child’s control.
• Give rewards regularly and consistently. Instead of offering one big reward for a long-term accomplishment, try offering smaller rewards along the way. Children have a hard time waiting for distant rewards, making them less effective. Regular rewards keep children motivated.
• Catch w88 sports betting child being good. Is w88 sports betting hyper child sitting still? Let them know you notice! Try to catch w88 sports betting child being good—no matter how minor it seems—at least 3 times a day. The best way to end a bad behavior is to reward the opposite good behavior.
• Always follow through. If you promise a reward but don’t follow through, w88 sports betting child may not take you seriously next time. However, every time you do follow through, w88 sports betting promises gain credibility.
• Be clear about rewards and how to earn them. Specify what exactly rewards will be (rather than "extra TV", say "30 minutes of extra TV") and what w88 sports betting child needs to do to earn them (“hang up w88 sports betting clothes, put away toys, and vacuum the floor” rather than "clean w88 sports betting room").
• Don’t take away rewards that have already been earned. If w88 sports betting child earns a reward and then gets in trouble for something unrelated, let them keep the reward. You can use a consequence for the negative behavior, but it should not affect the reward. Taking away rewards can lead to a constant sense of defeat when the child works hard but never sees positive outcomes.
• Reward good habits instead of good outcomes. For example, reward w88 sports betting child if they study for an hour each night, instead of rewarding them for an “A” on a test. Even though it seems obvious to adults, many children don’t know how to get an “A” on a test. Use rewards to teach w88 sports betting child habits that will eventually lead to the ultimate goal.

How to use consequences

• Create a few simple and clearly defined rules and consequences. Children have a hard time understanding a long or complex list of rules, and there’s no chance for success if they don’t know what the rules are.
• Always follow through. The threat of a consequence will quickly become meaningless if the consequences never actually happen. It’s tempting to feel sympathetic and let w88 sports betting kid off the hook, but this will lead to more problems down the road.
• Don’t overdo it. Many parents have a habit of dishing out extreme consequences when they’re upset. When punishments are too extreme, parents often let their children off the hook once they have cooled down, or when the punishment becomes too inconvenient for the parent (e.g. having to monitor the child all day). This tells w88 sports betting child that the consequences are not serious.
• It’s okay to be flexible. You want w88 sports betting child to do the dishes, but they’re in the middle of a video game. Instead of telling them to do the dishes “right now”, give them a reasonable timeframe. Trythis: “I need you to finish doing the dishes within the next hour”. How would you feel if you were watching w88 sports betting favorite show, and w88 sports betting partner demanded you do the laundry “right now”?
• Take away privileges. Removing TV or phone privileges can be very effective. However, avoid taking away things that are beneficial for w88 sports betting child. If w88 sports betting child calms down by playing guitar, or they strive for good grades so they can play on the basketball team, don’t take those away.
• Never use corporal punishment, shaming or humiliation. Children who receive corporal punishment—including spanking—learn that violence is an appropriate response to their problems. They tend to be more aggressive with other children, and they carry this into adulthood. Shaming and humiliating w88 sports betting child can irreparably damage w88 sports betting relationship and cause significant distress.
• Don’t give up w88 sports betting leverage. If you take away everything, there’s nothing left to take away. Don’t put w88 sports betting child in a position where they have nothing to lose.
• Sometimes it’s better to ignore bad behavior than to punish it. Children may purposefully use bad behavior to get attention. Even negative attention is better than no attention. If w88 sports betting child’s behavior isn’t dangerous or destructive, it’s okay to ignore them until they stop.
• Choose w88 sports betting battles. So, w88 sports betting child has picked the clothes up off the floor, and put them in the dresser, but the clothes aren’t folded neatly. Let it go! Ask yourself: “Is this problem really that important right now?”

(Note: This content was adapted from materials provided by TherapistAid.com)