Over the 10+ years of my work as a psychotherapist, I have incorporated various therapeutic exercises into my sessions with clients. I have recently created a deck of 36 exercises that I have found to be most effective.
These are practical exercises drawing upon CBT, EMDR, DBT, Mindfulness, and 12 Step Recovery approaches for emotion regulation, interpersonal effectiveness, anxiety management, distress tolerance, and general well-being.
The exercises include: daily inventory, the light stream, calm place, urge surfing, HALT, the serenity prayer, worst case scenario, self-affirming statements, love sandwich, a gentle smile, "I" statements, body scan, mindful eating, gratitude practice, angry balloons, and more.
Some of these exercises need to be practiced consistently over a long period of time before you notice positive changes. Others might give you immediate relief. You can use them on your own, with a friend or a partner, or discuss them with your therapist.
As a side note, the images you see are photographs that I took myself. I did not use photoshop to alter the originals. The imperfections you might see on the images reflect our own imperfect human nature.
A portion of the proceeds will be used to help victims of the Ukraine/Russia war.
Each 36-card deck is $30 including shipping (anywhere in the US). I can ship multiple decks.
To order: please e-mail Annia.Raysberg@gmail.com with your address. Please note how many decks you would like to order.
My Venmo is @Annia-Raysberg
Here is the Kindle version:
https://www.amazon.com/Wellness-Exercises-CBT-EMDR-step-ebook/dp/B0BZCX8XDL/ref=sr_1_1?crid=2MDYD8XXQSBQO&keywords=annia+raysberg&qid=1680295995&sprefix=annia+rays%2Caps%2C223&sr=8-1
Here are a few sample exercises from the deck:
Worry Time
If you are finding yourself spending a lot of time worrying about something (or multiple things), try this exercise for a week. Decide on a time each day that you will spend time worrying. For example, 7pm. When that time comes, set up a timer for 10 minutes and spend it worrying.
You can write out your worries or think about them. Once worry time is over, you can go back to your usual activities. When a worry thought pops up, remind yourself that you need to let it go for now, and bring it back during worry time. Try to focus on positive things and enjoy your day. Make sure you do spend 10 minutes each day on worrying, even if you don’t feel like it.
After a week, evaluate your progress and see if you were able to confine your worries to 10 minutes a day, and enjoy the rest of your day.
3 Appreciations
This exercise is for couples. If you and your partner are noticing that you tend to focus on what the other person did wrong, try this exercise for a week. At the end of each day, tell your partner 3 things that you appreciated about them. If your partner is willing to participate, have them tell you 3 things that they appreciate about you. This could include things you have done for each other that day, positive qualities, or anything else that feels appropriate. You can each add a “need” after 3 appreciations.
For example: “I appreciate that you made me breakfast this morning. I appreciate that you texted me during the day to say hi. I appreciate that you picked up milk on the way home from work.
I would like for you to turn down the TV after I go to bed at night.”
After 7 days, check in with each other and see if this exercise has been helpful.
