Irina Zhuravleva

Use a simple sheet: column A (situation), B (automatic thought), C (evidence), D (alternative action). Aim to catch and replace at least three automatic thoughts...

Rule: For any issue tied to pay, performance, safety or personal conflict, move the exchange to a call or set a meet within 48 hours....

Set clear, measurable goals within approximately 90 person-days: state target priorities, specify long-term intentions, record deal-breakers. interpersonal research reveals four concrete predictors of durability: aligned...

Begin a 30-day autonomy challenge: schedule three solo activities per week, set a phone check limit of 6 checks daily and record the amount of...

Recommendation: Send a short, personalized observation plus a clear question within 24–72 hours of matching – 20–60 characters works best for a straight reply. Aim...

Immediate action: Limit replies to critical logistics only; if fear exists, cut off digital access, save screenshots, log messages. verywell-cited surveys place pathological grandiosity in...

Concrete plan: start a 90-day protocol now – 4 hours/week of focused social interactions (two meetings of 60–120 minutes), 30 minutes/day of goal alignment and...

Immediate action: Identify a single, measurable next step you can finish within 24 hours – a 30‑minute phone call, a 200‑word email, or a short...

Practice: Take one measured breath before any task; inhale four counts, hold two, exhale six. Repeat this three times. You are allowed short pauses between...

Begin a 14-day behaviour log now: record date, time, location, what happened, witnesses, and rate severity 1–5. Action threshold: three or more incidents per week,...

Set measurable targets: messages per week >5, voice/video calls per week >2, in-person meetings >=4 by week twelve. Track initiation ratio: if you initiate more...

Start pairing: schedule two focused 25-minute sprints daily with an office buddy; this reduces task-switching loss by roughly 40% within 10 business days, from baseline...

Schedule two 15-minute drop-in sessions per week; publish slots on a shared calendar; cap each session to three topics; measure median response time with a...

Set two daily slots: 20 minutes before work and 20 minutes mid-afternoon. Capture every fragment immediately to a single inbox on your website or notes...

Schedule three dedicated nights in the bedroom each month; this concrete plan will give each partner measurable lifts in libido, reduce persistent shame narratives and...

Take 90 seconds: inhale for 4, hold 4, exhale 6 while counting, then label the feeling on a 0–10 scale. Those who responded after this...

Catalog three specific favorite memories the guardians choose to revisit; include exact dates, street or venue names, the roles of others present, and an emotional...

Recommendation: Start structured cognitive-behavioral therapy (CBT) for 12–16 weekly sessions; add selective serotonin reuptake inhibitor (SSRI) treatment when symptoms produce marked functional impairment or when...

Schedule a 30-minute weekly check-in and record outcomes in a shared journal: decide who will handle each bill, how you will share irregular income, and...

Immediate steps: prioritize safety; remove potential means; maintain a calm presence; ask direct, specific questions about intent; when risk is confirmed arrange emergency transport. Reassurance...

Evidence from controlled studies and physiological measures shows that short-paced breathing reduces heart rate and cortisol spikes, and can greatly lower subjective reactivity within minutes....

Begin with a specific script: craft a 10–20 second line that signals presence and a boundary, rehearse it aloud 10–15 times, then use a planned...

Request an introduction with clear context: state the reason for meeting, note the expected duration, specify who will be present. When asking, frame questions as...

Allocate 90 minutes because sustained attention windows align with common ultradian cycles; aim for 2–3 blocks per day (180–270 minutes total) rather than scattered micro‑tasks....