Rejuvenation | Cognitivelit.com

Mindfulness

To pause and be present.

In mindfulness, you train the ability to observe thoughts and feelings with distance. By directing attention to the present moment through the body, breath, and mind, space is created to choose how you want to respond, rather than being driven by habitual reactions. The practice of mindfulness also fosters self-compassion and the ability to meet difficulties with acceptance.

Body Scan

Enhances body awareness through attention to physical sensations, supporting emotional regulation.

Leaves on a stream

To increase cognitive distance, thoughts and emotions are visualised as being placed on leaves floating along a stream.

A safe place

Promotes inner safety and presence through visualisation of a safe place, contributing to greater stability during overwhelming emotions.

Safe grounding

Encourages greater mindful awareness and cognitive distance in everyday activities in the present moment.

Anchoring

A focused breathing exercise for rapid affect regulation, promoting increased psychological flexibility.

I notice that I...

Thoughts and feelings are observed and labelled verbally to strengthen the capacity for values-based action.

Worry and rumination

Worry and rumination are two closely related forms of cognitive avoidance. We ruminate in order to understand and find solutions. We worry in an attempt to prepare ourselves and protect against disappointment. Although worry is future-oriented and rumination is focused on the past, they often serve the same function: creating a sense of control over what is uncontrollable. This may feel relieving in the moment, but in the long term the behavior maintains the problems.

A specific time to worrie

Designate a specific “worry time,” perhaps an hour in the afternoon or evening, it promotes a greater sense of control. Write down your worries as they arise and set them aside until that time. When the scheduled worry time comes, allow yourself to think about them as much as you need. Often, you will notice that many of the worries have already lost their intensity or have disappeared altogether.