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Stress & Pain Managementwith positive side effects
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Wellspring - July 1, 2015

WellSpring Associates
Stress Management with Positive Side Effects
Tool Box

Tool Number 3: 123

Xander Abrams, Ph.D.


The Wellspring Associates Tool: 123 is an approach to manage the stress of the decision to make a change of belief within you. For this tool to work effectively in your life it needs to be practiced daily. Some days when the stress is high you might need to practice it a lot. Over time with regular daily practice both your confidence and self esteem will grow.

123 Make That Change
  • 1= Whisper your old belief and shake your head from side to side.
  • 2= Do 3 PBS’s (Wellspring Associates Stress Management Tool 1)
  • 3=State your new updated belief out loud and shake your head up and down.
This exercise is useful when you are holding onto an old outdated belief / emotional reaction, you need to let go, and be the person you are now, not the person you were in the past. This tool works when you are already using PBS and ABC from the WellSpring Associates Stress Management Toolkit. Now you need to make a change.

Xander Abram’s practice is based upon Cognitive Behavioral Therapy (CBT) and Mindfulness.

Cognitive Behavioral Therapy (CBT) is an evidence-based counseling approach which is based upon the concept that your beliefs and thoughts are determined by their unique perception of an event. You have the choice to believe and obey that thought or not believe and not obey your thought. When you automatically accept a thought as the ultimate truth, you limit your repertoire of responses. You have the choice to believe or not believe a thought by deciding if that specific thought is helpful to your situation.

“Mindfulness is the awareness that emerges through the discipline of paying attention on your purpose, in the present moment, and allowing yourself to non-judgmentally experience the unfolding that experience moment by moment”…(Daniel Moran) Aware, Accepting, Attentive, Now.

“Mindfulness is paying attention in a particular way; on purpose, in the present moment non-judgmentally…Jon Kabat-Zinn 
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