Numbera | Helpful/useful | Unhelpful/difficult | Quote | |
---|---|---|---|---|
Relaxation techniques | 10 | 8 | 2 | “....it was really good just to feel physically relaxed and then I think the feeling of being – the feeling of my body being physically relaxed transferred a little bit to my mental state, being relaxed as well, like it’s sort of a connection between the – well, not sort of – I know that there’s a connection between our physical state or physical symptoms and our mental states as well.” |
Cognitive restructuring | 7 | 7 | 0 | “And I had all of them and I thought, “Oh, I didn’t realise that I had these thoughts on a regular basis all the time.” They played out your thoughts that you had during that week and I was like, “Oh, is that nearly all of them?” and I didn’t realise they were unhelpful thoughts.” |
Homework | 7 | 3 | 4 | “I was pretty slack with my homework tasks, to be honest. And I was feeling really guilty and anxious about that …So I did a little bit of it. I didn’t really do any of the relaxation or anything like that. I just found that difficult to find the time, really.” |
Assertiveness | 4 | 4 | 0 | “And so, that’s helped me because I always used to say yes to everything even though I don’t want to. So, it’s helped me to be more mindful of what I actually really want rather than just try to please everyone.” |
Problem-solving | 3 | 2 | 1 | “...it’s hard to solve a problem sometimes, you know what I mean? It’s all right to be given a set of rules, but it doesn’t work….no, I didn’t find that real helpful” |
Behavioural experiments | 3 | 2 | 1 | “….you work your way up to things that would’ve ‘caused me more anxiety in the past and it’s like you get gradually used to it. I thought that was a really good – I found that idea and the stuff around that really, really useful” |
Graded exposure | 3 | 2 | 1 | “…but still useful was the related exposure things, although with my particular issue, I find them a little bit hard to sort of work out how it’ll fit in, but I wanna work with it.” |