Effective Communication Techniques

presented by Kay Wright

Options for Responding to Any Problem

• Solve the Problem

• either Leave, get out of the situation for good, or
• Change the situation

• Feel better about the Problem

• Regulate your emotional response to the problem

• Tolerate the Problem

• Accept and tolerate both the problem and your response to the problem

• Stay miserable

Mindfulness for self care

Mindfulness is a state of being. Mindfulness can be described in two simple words: pay attention. By paying attention, we are present in the current moment. Often the biggest challenge is, how can we carry this state of mindfulness into our daily lives? Mindfulness is a part of mindful living. One way to train our minds to a positive state of thinking is with the use of mindful mantras.

Mantra is an ancient Sanskit term. It is a word or phrase repeated to help in meditation. In modern day use, the term mantra has also come to be known as a phrase or truism that is repeated often.

1. I value myself. I value my mind, my emotions, my body, and my spirit.
2. I know my life is a miracle. I respect it like a precious gem.
3. I take joy in every positive step I take.
4. I believe in myself. I'm excited about my talents, gifts, and qualities.
5. I am enough. I do enough. I have strength.
6. I'm always guided on my path. Guidance comes to me easily when I quiet my mind and listen.
7. I matter. My wants and needs are just as important as anyone else's. I am allowed to say "NO" to others and "YES" to myself.
8. I make time to nourish my mind, body, and soul.
9. I am abundant in all things that bring me joy.
10. I am worthy of love and fill myself up with love first.
11. I am beautiful and radiate with light from within.
12. Self-care is a divine responsibility and I accept this responsibility with joy.
13. I am in perfect balance and I am at peace with who I am.
14. Every day I grow stronger and more relaxed.
15. I am present in my body. I can center myself with the ease of my breath.
16. I feel grounded, confident, worthy, and whole.
17. I am in love with taking care of myself.
18. I tap into the frequency of self-love and abundance.
19. I love myself. I believe in myself. I support myself.
20. I speak to myself with kindness and I treat myself with kindness.
21. The more I care for and love myself, the more love I experience from others.
22. With this breath I release anything that no longer serves me.
23. I give and receive with ease and grace.
24. It is okay for me to have everything I want.
25. I am comfortable with having more than enough.

OBJECTIVE EFFECTIVENESS

What I want

RELATIONSHIP EFFECTIVENESS

How they feel

SELF-RESPECT EFFECTIVENESS

How I feel

STRATEGIES FOR EFFECTIVE COMMUNICATION

The following mnemonic acronyms illustrate some ideas from dialectical behavior therapy (DBT) as described by Linehan [1] et al. The strategies shown here focus on opportunities you have for one-on-one conversations; different or additional techniques may be appropriate for exchanging ideas with a group of people, or for public speaking, etc.

[1] Marsha Linehan, Cognitive-Behavioral Treatment of Borderline Personality Disorder, New York, NY: Guilford Press; 1993.