Goal: Develop strategies to reduce anxiety symptoms & improve coping skills
– To be free of panic episodes completely
– To recognize three anxiety-provoking situations and learn (and begin using) new ways of coping with such episodes
– Report feeling more positive about self and capabilities during therapy feedback sessions
– Develop strategies for thought distraction when preoccupying self with thoughts of things that could occur in the future
– Recognize and believe in own capabilities to deal with episodes of anxiety until completely overcome anxiety as an issue.
Goal: Be able to cope with routine life stressors and take things in stride
– Assess personal risk traits and resiliency traits and discuss the role each plays in coping with daily stresses during the time between therapy sessions
– Learn two ways to manage frustration in a positive manner
– Get 7-8 hours of restful sleep every night
– Talk out routine stress events during weekly therapy sessions
– Explore and resolve residual stress from ____ (e.g. years as a first responder)
– Adopt 3 new activities of interests that will help mitigate stress
– Exercise minimum 20minutes per day
– Learn and use meditation and relaxation techniques daily
Goal: Practice being free of drug, alcohol use and abuse
– Learn to avoid people, places and situations where temptation might be overwhelming
– Explore dynamics relating to being the child, father, mother, husband or wife of an alcoholic/addict and discuss them weekly at support group meetings
– Learn four triggers for alcohol & drug use
– Join support group/s
– Reach set number days, months, years of cleanliness and living a life of sobriety
– Celebrate sobriety with people who understand what it means to you to be sober
Goal: Maintain stable mood, or Improve overall mood, or Maintain even mood, or Increase ability to manage moods
– Learn two ways to manage frustration in a positive manner
– Be free of suicidal thoughts; call crisis hotline if having suicidal thoughts
– Report feeling more positive about self and abilities
– Report feeling happy/better mood (4 days out of 7)
– Get 7-8 hours of restful sleep every night
– Get through a week without a crying spell
Goal: Explore and resolve issues related to self-image
– Discuss life events that led to and/or reinforce a negative self image during weekly therapy
– Use positive self talk daily
– Exercise daily (or _____ times per week)
– Drop _____ pounds
– Report feeling more positive about self and abilities
– Use Specific, Measurable, Achievable, Relevant and Time-bound (S.M.A.R.T) to plan and return to School/ Institute/ University and work on getting _____ (degree/diploma)
– Change jobs to one that you enjoy, that offers more pay better suits your skill set
– Openly discuss issues relating to sexuality and become comfortable with sexual identity
– Explore spirituality and the role it plays in the meaning and purpose of life
– Engage in volunteer work and/or other meaningful activity at least three hours each week, wherever possible
Goal: Get 7-8 hours of restful sleep each night
– Limit consumption of food and drinks before bed
– Limit intake of caffeine (coffee, tea, soda) and chocolate after (noon meal)
– Cut back on things that may impede normal sleep patterns (e.g. alcohol and some medications ‘unless prescribed’)
– Be in bed by _____ each night
– Have 30 minutes of quiet time before going to bed each night (e.g. read, meditate)
– Avoid overly stimulating shows/movies/video games before bedtime
– Avoid watching TV and chatting on the phone while in bed
– If not asleep in 20 minutes, get up and do something for a bit, rather than try to force sleep
– Leave a paper and pen to write worries down instead of ruminating on them
– Learn best practices for sleep (cooler room, limit caffeine, calming time before bed)
– Listen to relaxation/meditation music to aid falling asleep
Goal: Explore and resolve grief and loss issues
– Give sorrow words – discuss issues of grief weekly with therapist
– Continue to explore and resolve issues of grief/loss as they arise
– Get through a week without a crying spell
– Learn about the typical 2-7 year process of grieving the loss of a loved one
– Explore spirituality and the role it plays in redefining views about the meaning and purpose of life
– Create (write/draw) a soul sketch of the deceased loved one
– Plan a memorial service for the anniversary of the loss
– Develop appropriate rituals to remember and honor _____
Goal: To stop smoking for good
– Specify by saying, I will stop smoking
– Measure, I will stop smoking through therapy
– Achieve it by saying, I will reduce smoking before therapy
– Relevant words to say, I will keep my focus on not smoking
– Time it by saying I will stop smoking by end of May
– Write down the benefits of not smoking e.g. health, cost etc.