Exam Pass Notes

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Key Takeaways

• CBT techniques: most useful when a specific negative thought or belief is driving stress.
• CBT Five-Part Model: useful for mapping the full stress cycle, including physical sensations, behaviours, thoughts and context.
• Mindfulness: useful when stress disrupts concentration and you need to return attention to the present moment.
• Acceptance-Based Stress Management: useful when the stressor is real and not immediately changeable, and frustration adds extra strain.
• ACT: useful when you want to act in line with your values despite difficult thoughts and feelings.
• Self-compassion: useful when stress quickly leads to self-criticism, shame or perfectionism.
• Resilience training: useful when pressure accumulates and you need better recovery, boundaries and perspective over time.
• Progressive relaxation: useful when stress shows primarily as physical tension and muscle bracing.
• Physical exercise: useful when poor recovery, low energy, stiffness or shift-to-shift stress carry-over are problems.
• Techniques can complement each other: many learners combine an in-the-moment method with a longer-term approach.

Choosing Your Next Full Course

• Choose CBT techniques if you want a structured way to identify and challenge unhelpful thoughts.
• Choose the Five-Part Model if you want to map a repeating stress pattern across body, behaviour, thoughts and environment.
• Choose mindfulness if you need short attention resets between tasks and patients.
• Choose ABS if you are often stressed by situations you cannot change immediately.
• Choose ACT if you want support to take valued actions even when stress is present.
• Choose self-compassion if you tend to be hard on yourself after setbacks or awkward moments.
• Choose resilience training if you need practical strategies for recovery, boundaries and maintaining wellbeing.
• Choose progressive relaxation if your stress is mostly jaw, neck, shoulder or breathing tension.
• Choose physical exercise if you want a sustained habit that improves recovery, mood, sleep and energy.
• Choose more than one if your stress includes both immediate symptoms and longer-term patterns.