Irina Zhuravleva

Act now: if weekly scheduling, last-minute pickups and weekday work obligations require frequent rearrangement, stop and reassess commitment. First-timers often underestimate the baseline load; when...

If episodes recur, seek psychiatric assessment within 2 weeks; document frequency, severity, privacy needs; record stimuli that show onset, note childish behavior patterns, list coping...

Set a three-item rule for mornings: pick what to wear, pick breakfast, choose one priority task by 9:00; freeze all other options until evening. This...

Use cognitive reappraisal immediately: label the behavior, rate the objective threat 0–10, take a 30-second breathing pause (inhale 4 seconds; exhale 6 seconds), then choose...

Use compact tools: a 10-item self-rating, a 3-minute situational checklist, simple peer feedback sheets. Record a baseline score, set a clear point for improvement, track...

Write the behavior in a single sentence, attach dates for three checkpoints (week 1, week 2, week 4), and record outcomes in a shared log....

Immediate recommendation: implement a 10-minute daily thoughts audit and a 30-second decision window for messages that trigger anxiety. During audit record each impulse for approval,...

Breathe five slow diaphragmatic inhales, name three visible objects, three ambient sounds, three bodily sensations; this three-step sequence takes about 60 seconds and reduces tension...

Protocol: 5 sessions per week – 10 min focused sequence drills (pattern recall, serial lists, paired associations) followed by 5 min of intense movement (example:...

Action: Reserve time for baseline assessment at week 0, midline at week 6, and outcome review at week 12; collect structured information via observational coding...

Begin with a checklist: protect the bond by naming the moment, write one line about the beauty you observe in the relationship, then sit alone...

Detailed logs of each conversation are the most reliable countermeasure; list chronological events, what was seen, who was present and how that statement makes an...

Start a weekly 30-minute check-in every Sunday at 19:00; set a fixed form: 5-minute gratitude, 10-minute issue list, 10-minute planning, 5-minute closeness. Prioritize topics by...

Begin each morning with 5–10 minutes of diaphragmatic breathing (6 breaths/min) plus one 30‑second grounding prompt. Trials show this routine reduces subjective anxiety roughly 10–20%...

Try a single, timed probe: 3–5 seconds of eye contact, a small smile, then a light tease to test interest; observe them for a reciprocal...

Start by verifying primary sources; begin with tenure dates, institutional affiliations, published works, conference filings. Focus on being precise about dates, titles, locations. If a...

Use a short, direct script: “I can’t take that on right now.” This helps stop negotiation, cuts the number of follow-up requests, and makes it...

Refuse public commentary about the relationship; when a behavior could absolutely ruin your friend’s safety or finances, collect dates, screenshots and witness names, then raise...

Book an initial assessment with licensed mental health providers within 14 days; expect a diagnostic interview, standardized measures such as the Adult Attachment Interview (AAI),...

Block 20 minutes each morning on calendar for guided relaxation; set phone to silent, use breath count 4–6 for five cycles, log mood before and...

Act now: preserve timestamps of messages; save screenshots to a secure account; limit joint access to money; set a daily check-in window of specific hours...

Immediate action: Do not send the first message, call or invite for 14 calendar days; record every outreach and reply time. A simple heuristic says:...

Start by implementing a 12-week no-contact measure and tracking weekly scores on three axes: emotional reactivity, attachment intensity, practical entanglement. If any axis remains above...

Pharmacological first step: initiate an SSRI at evidence-based doses – examples: fluoxetine 20–60 mg daily; sertraline 100–200 mg daily; escitalopram 10–20 mg daily; consider clomipramine...