Getting past your past

Francine Shapiro

“APPENDIX A
Glossary and Self-Help Techniques

Affect scan Procedure using a current situation and body sensations to identify a Touchstone Memory. (Chapter 4, page 78)

Belly Breath To help lower disturbance, inhale slowly and deeply while feeling your belly expand. Then slowly exhale as you feel your belly contract. (Chapter 5, page 118)

Body changes Change your posture or facial expression to move from anxiety to excitement or other positive emotional states. (Chapter 10, page 266)

Breathing shift Allows you to lower your distress level by changing your breathing pattern to one associated with a positive emotion. (Chapter 3, page 55)

Butterfly Hug Bilateral stimulation with alternate shoulder pats that can be used to increase the safe/calm place, and for stress reduction. (Chapter 3, page 57; Chapter 6, page 148)

Cartoon character Allows you to deal with negative self-talk by making the critical voice sound comical. (Chapter 3, page 58)

Centering Using deep and slow breathing to relax in a way taught to many athletes, performers and executives. (Chapter 10, page 267)

Floatback Use current situation, negative cognition and body sensation to identify a Touchstone Memory. (Chapter 4, page 88)

Four Elements A sequence of four stress-reduction techniques (Earth, Air, Water, Fire) to help deal with chronic stress, as well as a procedure to help in periodical self-monitoring. (Chapter 10, page 260)

Future template Using imagery techniques for skill building and peak performance. (Chapter 10, page 270)

Lightstream Allows you to deal with unpleasant emotions by focusing on the physical sensations and “directing light” at the disturbance. Combined with the Safe/Calm Place technique, it may also be helpful to deal with insomnia. (Chapter 7, page 179)

Meditation Mindfulness techniques to increase focus, concentration and positive emotional states. (Chapter 11, page 294) Negative cognitions Negative beliefs that put into words the disturbing emotions and thoughts associated with the unprocessed memory. (Chapter 4, page 80)

Paint can Allows you to deal with an unpleasant mental image by “stirring the picture.” (Chapter 4, page 80) Relationship suggestions To help improve relationship communication, including the “I forgive you” technique. (Chapter 8, page 195)

Safe/calm place Arsenal Allows you to bring up a wide range of positive emotions through different images or cue words. For instance, a feeling of calm connected to an image of being on a mountaintop or near an ocean. (Chapter 3, page 53; Chapter 5, page 106; Chapter 6, page 146)

Spiral Allows you to deal with unpleasant feelings by “changing the direction” of the physical sensations. (Chapter 5, page 107)

Subjective Units of Distress (SUD) scale Used to keep track of the intensity of distress associated with a current situation or old memory. From 0 (no disturbance) to 10 (worst distress imaginable). (Chapter 4, page 75) TICES Log A record to self-monitor daily disturbance. Lists the trigger, image, negative cognition, emotion, physical sensations and subjective units of distress (SUD) level. (Chapter 4, page 91)

Timeline

A list of Touchstone Memories, Negative Cognitions, SUD levels and age in the order in which the memories occurred that is created to better understand your history. (Chapter 10, page 259)

Touchstone list

A list of current disturbances and the earlier memories that set the foundation for the current reactions, along with age, SUD and negative cognitions. (Chapter 4, page 78)

Touchstone Memories

The earliest remembered events that may be causing current symptoms and problems. (Chapter 4, page 75)

Water Hose or Wet Eraser Eliminate disturbing mental images by washing them away. (Chapter 3, page 59)”


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