应对技巧 Coping Skills and CBT Tools

By the end of this module you can…

• Explain how thoughts, feelings, the body and actions affect each other.
• Fill in a thought record with a patient: situation, thought, feeling, evidence, a balanced view.
• Plan small, specific activities, and explain why doing comes before feeling better.
• Coach muscle relaxation, worry time and problem solving step by step.
• Review practice without blame, and meet self-criticism with kindness.

Key vocabulary

Sixteen words from this module. Tap the speaker to hear each one.

Thinking

• 想法xiǎng fǎThought
• 感受gǎn shòuFeeling
• 证据zhèng jùEvidence
• 角度jiǎo dùAngle, point of view
• 自动想法zì dòng xiǎng fǎAutomatic thought
• 灾难化zāi nàn huàCatastrophizing
• 自我批评zì wǒ pī píngSelf-criticism
• 平衡的想法píng héng de xiǎng fǎBalanced thought

Doing

• 练习liàn xíPractice (between sessions)
• 活动huó dòngActivity
• 安排ān páiTo schedule, arrange
• 肌肉放松jī ròu fàng sōngMuscle relaxation
• 解决问题jiě jué wèn tíProblem solving
• 担心时间dān xīn shí jiānWorry time
• 一小步yì xiǎo bùA small step
• 善待自己shàn dài zì jǐBe kind to yourself

Ten core phrases

The lines from this module’s take-home phrase sheet. In the course you can print them on one page for your pocket.

1. 想法、感受、身体和行为，会互相影响。Xiǎng fǎ, gǎn shòu, shēn tǐ hé xíng wéi, huì hù xiāng yǐng xiǎng.Thoughts, feelings, body and actions affect each other.
2. 那一刻，您脑子里闪过什么想法？Nà yí kè, nín nǎo zi lǐ shǎn guo shén me xiǎng fǎ?In that moment, what went through your mind?
3. 当时有什么感受？有多强烈，零到一百？Dāng shí yǒu shén me gǎn shòu? Yǒu duō qiáng liè, líng dào yì bǎi?What did you feel? How strong, 0 to 100?
4. 有什么证据支持这个想法？有什么证据不支持？Yǒu shén me zhèng jù zhī chí zhè ge xiǎng fǎ? Yǒu shén me zhèng jù bù zhī chí?Evidence for this thought? Evidence against?
5. 如果您的好朋友遇到这种事，您会对她说什么？Rú guǒ nín de hǎo péng you yù dào zhè zhǒng shì, nín huì duì tā shuō shén me?What would you say to a good friend?
6. 我们不等心情好了再做，而是先做一点，心情往往会慢慢跟上。Wǒ men bù děng xīn qíng hǎo le zài zuò, ér shì xiān zuò yì diǎn, xīn qíng wǎng wǎng huì màn màn gēn shang.Do a little first; mood often follows.
7. 这个星期，您想安排一件什么小事？Zhè ge xīng qī, nín xiǎng ān pái yí jiàn shén me xiǎo shì?What small thing will you plan this week?
8. 每天留十五分钟，专门用来担心。Měi tiān liú shí wǔ fēn zhōng, zhuān mén yòng lái dān xīn.Fifteen minutes a day, just for worrying.
9. 没做也没关系，我们看看是什么让它难做。Méi zuò yě méi guān xi, wǒ men kàn kan shì shén me ràng tā nán zuò.Didn’t do it? Let’s see what made it hard.
10. 哪个方法适合您，您说了算。Nǎ ge fāng fǎ shì hé nín, nín shuō le suàn.You decide which methods suit you.

What’s in Module 11

1. Part 1 · Warm-UpWarm-Up: What Helps You Cope?
2. Part 2 · The Words for SkillsReading the Pinyin · Saying 换个角度想 vs. Charting 认知重构 · Vocabulary · Flash Cards · A Thought Record
3. Part 3 · Skills in SessionThe Skills Script · Explaining How Skills Work · Key Patterns · Thoughts, Feelings, Body, Actions · Small Steps, Planned · Muscle Relaxation, Coached
4. Part 4 · More ToolsSolving One Problem · Worry Time · Being Kind to Yourself
5. Part 5 · Concerns & Next StepsWhat Patients Say · Reviewing Practice · Putting It Together
6. Part 6 · Role-PlayRound 1 · Guided Conversation · Round 2 · Controlled Practice · Rounds 3, 4 & 5 · Independent
7. Part 7 · Knowledge CheckModule 11 Knowledge Check
8. Part 8 · Wrap-UpModule 11 Homework · Take-Home Phrase Sheet · Module 11 Wrap-Up · 下次见