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Simple Techniques to Deal with: Anxiety and Depression.                                                                                                                                                                                                                                            In addition to helping folks with their relationship issues, I also counsel them for their: anxiety, depression, bipolar disorder, trauma, and addictions. (drmartytashman.com).

 Here are three techniques that I suggest to my clients who are struggling with the above issues.

 Technique #1 The two minute rule

If you don’t feel like doing something, promise yourself that you will do the task for two minutes and then stop.

 The “Two Minute Rule” the reason that this can work for you is, that you “prime” your brain in the direction of the task.  Often times, getting started is half the battle.   What happens is we talk our selves out of doing what we need to by thinking too much.  The Nike commercial puts it well when it says “just do it”, sometimes we over think things and overwhelm ourselves into inaction By doing something for just two minutes we make things into bite size pieces and have started the ball rolling.  For example:

If you know you should exercise, just commit to doing it for two minutes to get yourself into the routine.If there is a report you should do just commit to spending two minutes to get all the information on your desk, so that next time you don’t have first start the task and figure out what you need.

 Technique #2 The Keep a Journal or a Log – if you are concerned with changing or accomplishing something dedicate yourself to keeping a journal or a log.  This can be a small separate notebook (low tech) or a word document (high tech) and write the effort(s) you have made to relate positively to that issue.  What psychologists have know for years is that something you pay attention to is something you are likely to change.  Sometimes I ask my clients in therapy to do this. This is also very helpful when doing therapy as it gives specific examples to work with during the session.

 Technique #3 Ask yourself the right question.                                                                                                                                                                                                                                                Here is the right question: “What am I learning from this?”  A mistake is only a mistake if you don’t learn from it.

 Don’t be fooled by the obvious quality of these techniques the key here is to use them


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