Irina Zhuravleva

Adopt a 30-day removal rule: immediately eliminate the top three triggers from your immediate environment, set a 5-minute breathing reset when an urge appears, and...

Do this immediately: inhale three slow diaphragmatic breaths while applying a 1% eucalyptus essential-oil dilution to the inner wrists and the back of the neck;...

Start with a written agreement: name roles, financial arrangements, exit criteria; review that document every six months to measure change in satisfaction, support levels, practical...

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...

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...

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),...

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...

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

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...

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...

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...

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...

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%...

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...

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...

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....

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...

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...

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,...

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:...

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...

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...

Practical prescription: walk 30–60 minutes daily; add two resistance sessions weekly (2 sets x 10–15 reps per major muscle group); aim 7–8 hours sleep nightly;...

Set a shared calendar and fixed morning routines immediately; a 2019 Household Dynamics survey found households with four or more children cut morning delays by...