STRATEGIES FOR
OPTIMAL WELL-BEING:
BY: AYESHA IQBAL
01: Stress Management
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The Stress Management Module, is based on
Cognitive Behavior Therapy (CBT) and Mindful
Based Therapy, that equip the person to handle
stress through strategies such as Effective Time
Management, Healthy Coping Styles, Problem
Solving skills, Practical Goal Setting, Relaxation
Techniques for a healthy and balanced Lifestyle.
Academic Stress Management
02: Anxiety Management
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Cognitive Behavior Therapy (CBT), help with
management of anxiety using techniques to challenge
the dysfunctional negative thoughts and teach
behavioral strategies such as Relaxation Methods to
overcome anxiety.
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Management of Social Anxiety
Social anxiety is the fear of negative evaluation, criticism,
or rejection by others during social interactions.
Management of social anxiety is essential to help
individuals enhance their social skills and build confidence
in order to be effective in various social relationships and
situations.
03
04
Assertiveness Training
Mindful Eating
Assertive behavior is standing up for
your own, or others’ rights, in a calm
and positive way
This is achieved through Cognitive
Behavior Therapy involving techniques
such as Relaxation methods, Roleplay, Communication Skills Training
and Group interventions.,
Mindful eating, is to eat more consciously so
you can consume just enough to be satisfied
without eating too much or too little, while
learning to eat the things you love in a sensible
way.
The Mindful Eating Module uses Mindfulness
Based therapy to teach you various skills
which will end mindless eating, improve eating
habits and enable a balanced relationship with
food.
05: Sleep Management
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Most people experience insomnia (sleeplessness)
having trouble falling asleep, having trouble getting
back to sleep, waking up prematurely or experiencing
poor quality sleep at some point in their lives.
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The sleep hygiene includes:
a)
Maintain a regular sleep routine.
Avoid daytime naps.
Don't stay in bed awake for more than 5-10 min
Don't watch TV, use the computer, or read in bed.
Drink caffeinated drinks with caution.
b)
c)
d)
e)
06
07
Anger management
Internet Addiction
Management
Failing to manage anger can lead to a
variety of problems: saying things you
regret, threatening co-workers, sending
harsh emails, developing health
problems, or even resorting to physical
violence.
By using Cognitive behavior Therapy and
Mindfulness Based Therapy, helps you
recognize negative anger triggering
thoughts and situations and learn to
modify them
Internet addiction is a behavioral addiction in
which a person becomes excessively
dependent on the use of the internet.
Addiction include Video game addiction,
cybersex or online sex addiction, online
gambling addiction, uncontrollable use and
irresistible use of gadgets, smartphones, and
addiction to social networking sites, such as
Facebook, Instagram, etc. .,
08
09
Practice Mindfulness
Practice Forgiveness
Mindfulness, which means staying in the
moment, has been linked to a multitude
of benefits, ranging from increased
happiness to better resilience
People who practice mindfulness are
better able to relax, have improved selfesteem, and possess more enthusiasm
over life.
Forgiving someone doesn’t mean you have to
allow that person to hurt you again. Instead,
forgiveness is about releasing yourself of the
anger that's holding you back and keeping
you bound to that person.
Forgiving another person frees you to put
your energy into more positive things rather
than ruminating on past hurts and offenses,