Module | Exercise | Aim of the exercise | Activity in the module |
---|---|---|---|
Relaxation “Body” | Progressive muscle relaxation | Relieving muscle tension, relaxing body, enhancing stress resistance. Learning how to actively relax in stressful situations | Progressive relaxation using voice-guided instructions. Participant performs progressive muscle relaxation exercise. Duration 5-10 min. |
Breathing awareness | Recognising breathing pattern and relaxing | Structured self-observation exercise. Participant concentrates on breathing and present moment. Duration 5-10 min. | |
Body scanning | Focusing mindful attention, reducing tension, achieving mind-body balance | Voice-guided structured exercise. Participant focuses on breathing and sensations. Duration 5-10 min. | |
Time management “Time” | Priorities of the day | Recognising core values, choosing between alternatives, establishing personal guidelines | Voice-guided fantasy exercise and pencil-paper list making. Participant plans and implements important day activities. Duration 5-15 min. |
Accomplishment | Revealing valuable task of the day, planning action and execution | Participant writes down three tasks, then chooses one and divides it into smaller pieces. The participant then makes a schedule for those divided taskas. Duration 5-10 min. | |
Planning pleasant activities | Making decisions, taking actions, preventing distress, creating positive experiences | Brainstorming, planning and implementing homework assignment. Participant plans and implements pleasant activity. Duration 5-10 min. | |
Mindfulness “Space” | Walking meditation | Establishing posture, concentrating on action, relaxing and focusing attention | Voice-guided structured exercise. Participant performs relaxation and meditation while walking. Duration 5-10 min. |
Seeing meditation | Anchoring attention, relaxing and concentrating on the moment | Voice-guided structured exercise. Participant performs sight concentration exercise focusing attention at the moment. Duration 5-10 min. | |
Letting go of thoughts | Concentrating on sensations, relieving negative thoughts and tension | Voice-guided structured exercise. Participant performs visualisation exercise. Duration 5-10 min. | |
Strengthening relationships “Relationships” | Partners’ encouragement | Developing empathy, sharing partners’ feelings, coping with interpersonal stress and preventing conflict | Reflexion, structured action planning and implementation exercise. Participant is asked to choose one way to encourage partner and realise this at the moment. Duration 10-15 min. |
Assertive message | Sharing expectations, training assertiveness, preventing conflict and increasing social support | Reflexion, structured action planning and implementation exercise. Participant reflects upon important people and shares assertive message to them. Duration 5-15 min. | |
Appreciation | Expressing appreciation, encouraging cooperation, strengthening connection | Reflexion, structured action planning and implementation exercise. Participant shares ones needs and appreciation with the partner. Duration 5-10 min. |