{"id":481,"date":"2025-09-27T12:30:43","date_gmt":"2025-09-27T12:30:43","guid":{"rendered":"https:\/\/idarto.com\/?p=481"},"modified":"2026-01-29T19:44:09","modified_gmt":"2026-01-29T19:44:09","slug":"psychological-technique","status":"publish","type":"post","link":"https:\/\/idarto.com\/en\/psihologiska-tehnika\/","title":{"rendered":"Psychological Technique: the Four Steps of Redefinition"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Everyone has had a difficult situation in their life, where they feel strong emotions, anxiety and a sense of things \u201cslipping out of control\u201d. At times like these, it is important to find a way to help yourself regain your inner balance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To help people in these situations, <strong>IDARTO Centre<\/strong> - psycho-emotional support for people diagnosed with oncology and their relatives - offers simple and practical self-help techniques - <strong>four steps to restructuring your thoughts<\/strong>. This method can be used in any life crisis, when strong emotions or external events seem too difficult to handle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Four steps for clearer thinking and more peace<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Acknowledge what is out of your control.<\/strong><br>The first step is to ask yourself: <em>\u201cWhat is beyond my control in this situation?\u201d<\/em> Recognising that certain things - such as other people's behaviour, the course of illness or external circumstances - are not directly changeable helps to reduce inner resistance and accept reality more calmly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2 Focus on what you can influence.<\/strong><br>It's worth asking a question afterwards: <em>\u201cWhat is it that I can focus on to move forward?\u201d<\/em> It can be maintaining a daily routine, healthy habits, communication or simply looking after your wellbeing. This approach helps to regain a sense of empowerment to take action and move forward step by step.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Remember your strengths.<\/strong><br>The third step is to remind yourself: <em>\u201cWhat am I good at? What are my inner resources?\u201d<\/em> The capacities that have helped overcome difficulties in the past are still available in this crisis. They can be skills, knowledge, personal values or a support network.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Use a positive perspective.<\/strong><br>Finally, it is worth asking yourself: <em>\u201cHow can my strengths help me choose the right direction in this situation?\u201d<\/em> It allows you to see the way out and not get stuck in helplessness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why does this method help?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cGetting the mind in order\u201d through structured questions creates the opportunity to reduce stress levels and make better use of existing resources (Beck, 2011). A person who is able to consciously distinguish between uncontrollable and controllable factors experiences less anxiety and more courage to make decisions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Moreover, by practising these four steps regularly, they become an automatic internal support mechanism to help you act quickly and effectively in the future.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to get started?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To get started, download the free worksheet and try out the restructuring technique in practice. All you need to do is download it, take a few minutes to think about it and fill it in.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/divide.thinkific.com\/products\/digital_downloads\/pardefinesana\" target=\"_blank\" rel=\"noreferrer noopener\">Download at<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Remember! <\/strong>Even when the world seems out of control, there is always the opportunity to put your inner world in order and strengthen your ability to continue living skillfully.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can learn this practice in depth by joining the IDARTO Centre <strong><a href=\"https:\/\/idarto.com\/en\/the-meaning-of-mainities\/\">for \u201cSkills for Change\u201d<\/a><\/strong> or psychological techniques for the video library <strong><a href=\"https:\/\/divide.thinkific.com\/products\/courses\/360\" target=\"_blank\" rel=\"noreferrer noopener\">\u201cPsychologist in your pocket\u201d<\/a><\/strong>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ikvienam dz\u012bv\u0113 ir bijusi k\u0101da sare\u017e\u0123\u012bta situ\u0101cija, kur\u0101 rodas sp\u0113c\u012bgas emocijas, satraukums un saj\u016bta, ka it viss &#8220;sl\u012bd no rok\u0101m&#8221;, tiek zaud\u0113ta kontrole. \u0160\u0101dos br\u012b\u017eos ir svar\u012bgi atrast veidu, k\u0101 pal\u012bdz\u0113t sev atg\u016bt iek\u0161\u0113jo l\u012bdzsvaru. Lai pal\u012bdz\u0113tu cilv\u0113kiem \u0161\u0101d\u0101s situ\u0101cij\u0101s, ID\u0100RTO Centrs &#8211; psihoemocion\u0101l\u0101 atbalsta sniedz\u0113js person\u0101m ar onkolo\u0123ijas diagnozi un vi\u0146u tuviniekiem &#8211; pied\u0101v\u0101 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":382,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psihologiska-tehnika"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Psiholo\u0123isk\u0101 tehnika: \u010cetri p\u0101rdefin\u0113\u0161anas so\u013ci - ID\u0100RTO Centrs<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/idarto.com\/en\/psychological-technique\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Psiholo\u0123isk\u0101 tehnika: \u010cetri p\u0101rdefin\u0113\u0161anas so\u013ci - ID\u0100RTO Centrs\" \/>\n<meta property=\"og:description\" content=\"Ikvienam dz\u012bv\u0113 ir bijusi k\u0101da sare\u017e\u0123\u012bta situ\u0101cija, kur\u0101 rodas sp\u0113c\u012bgas emocijas, satraukums un saj\u016bta, ka it viss &#8220;sl\u012bd no rok\u0101m&#8221;, tiek zaud\u0113ta kontrole. \u0160\u0101dos br\u012b\u017eos ir svar\u012bgi atrast veidu, k\u0101 pal\u012bdz\u0113t sev atg\u016bt iek\u0161\u0113jo l\u012bdzsvaru. 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