发展应对策略与技巧

Welcome back, Sarah. Last session, we touched upon your feelings of overwhelm. Today, I'd like to shift our focus towards developing some practical coping strategies. How does that sound?

That sounds great, Dr. Lee. I really need some concrete tools. Sometimes I feel like I'm just drowning, and I don't know what to do.

I understand. One technique we can explore is mindfulness. It's about grounding yourself in the present moment. Would you be open to trying a brief mindfulness exercise now?

Yes, I'm willing to try anything at this point. I've heard about mindfulness but haven't really practiced it.

Excellent. Let's start with a simple breathing exercise. I'll guide you through it. Just notice your breath without trying to change it. This helps create a bit of distance from your thoughts.

Okay, I'm trying. It's a bit hard to focus, but I can feel a slight shift.

That's perfectly normal, and even a slight shift is progress. Beyond mindfulness, we also discussed communication skills last time. How do you feel about practicing an 'I' statement when you feel overwhelmed?

I think that could be really helpful. Sometimes I just shut down, and my family doesn't know what's going on. Saying 'I feel overwhelmed when X happens' sounds more constructive than just withdrawing.

Exactly. It helps you express your needs without blaming others. For next week, I'd like you to try practicing both the breathing exercise for 5 minutes daily and attempt one 'I' statement with someone you trust. How does that sound for homework?

That sounds manageable. I'll give it my best shot. Thank you, Dr. Lee. I feel a bit more hopeful already.