Dr. Dawn-Elise Snipes is a Licensed Counselor discussing Cognitive Behavioral Tips and Tools for Mastering the Holidays. She received her PhD in Mental Health Counseling from the University of Florida in 2002. In addition to being a practicing clinician, she has provided training to counselors, social workers, nurses and case managers internationally since 2006 through AllCEUs.com
#holiday #stressmanagement #november
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Mnemonics: NICE, PHASED, SELF
Physical (NICE) Be NICE to yourself
Nutrition
Normalize blood sugar
Moderate sodium
Eat healthfully
Avoid too many stimulants or alcohol
Illness
Wash hands
Use common sense
Cortisol
Low intensity exercise reduces cortisol levels and increases brain-derived neurotrophic factor (BDNF)
Aromatherapy can also reduce cortisol esp. Lavender, Rosemary, Ylang Ylang, and Bergamot
Exhaustion
Make time for rest and maintain your circadian rhythms
Affective / Cognitive
With good tools you wont be PHASED
Psychological Flex
Hardiness
Awareness
Support
Esteem
Distress Tolerance
Grief (what you lack; deaths)
What you do have and happy memories
Depression (hopelessness, helplessness, PTSD, isolation)
Hardiness
Mindfulness and present focus
Connection even if virtual
Stress / Overwhelmed
Identify what MUST be done. Who can help. Shortcuts that can be taken. Make a plan.
Anxiety (fear of trouble, PTSD, rejection)
FCP: Facts, Control, Probability
Guided visualizations
Esteem
Anger about…/Resentments at Family (loss of control)
Know your anger triggers and warning signs
Psychological Flexibility (What is the best use of your energy to move you toward your goals?)
Distress Tolerance
Environmental
SELF Safety means protecting SELF
Safety Plan
Explanations
Love
Filter
Have a plan to create safety
Get away from people who are intoxicated and likely to start an argument)
Excuse yourself from triggering or overwhelming situations
Relational (critical people, hot button topics)
Critical People
Find 3 other explanations
View it as coming from a place of love
Take what’s helpful and leave the rest
Have social support on standby
Hot-Button Topics: Avoid them, be assertive– People are already exhausted and on edge
#selfhelp #cognitivebehavioraltherapy #counseling #counselling
NOTE: ALL VIDEOS are for educational purposes only and are NOT a replacement for medical advice or counseling from a licensed professional.
Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.
AllCEUs.com provides multimedia counselor education and CEUs for LPCs, LMHCs, LMFTs and LCSWs as well as addiction counselor precertification training and continuing education on many of the videos on this channel. Unlike other providers like CE4Less, AllCEUs includes a weekly LIVE Stream Webinar with your unlimited continuing education and professional development membership.
Chapters:
00:00:00 – Tips to Survive Holiday Stress
00:03:48 – Taking Care of Your Health during the Holidays
00:07:32 – The Benefits of Low Intensity Exercise
00:11:30 – Coping with Grief and Depression During the Holidays
00:15:13 – Strategies for Dealing with Stress and Overwhelm
00:18:56 – Managing Anxiety During the Holidays
00:22:47 – Managing Anger Triggers
00:26:36 – Setting Boundaries and Taking Care of Yourself
00:30:15 – Coping Strategies for Holiday Stress
00:34:45 – Like, Subscribe, and Tune In
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