Take a breath -
Pull back -
Practice and/or Proceed
It Will Pass
Thoughts and feelings come and go.
Sometimes all we can do is keep going.
It will pass.
What can I do right now to help me focus on something else, instead of my distress?
Do One Thing
Choose something to do.
Do it mindfully.
How long for?
20 minutes !
Turn The Mind
Choose to take the new resourceful and helpful way. Use a skill !
If you always do what you always did, you'll always get what you always got.
5 things I can see -
4 things I can hear -
3 things I can touch -
2 things I can smell -
1 slow deep breath
what can I use to soothe myself?
Soothe my senses.
What is in my sooth bag/box/app that will help me to feel better?
What are my values? What is really important to me?
What can I do that will help me take a step towards my chosen life direction?
Focus attention on the breath.
Imagine a balloon inflating on the in-breath, and deflating on the out-breath.
Take the helicopter view!
What's the bigger picture?
Focus on the here and now, in this moment.
Say to yourself:
"I am sitting" or "I am walking".
"I am looking" or "I am listening".
"I am breathing".
Notice the sensations of that activity in this moment.
Where is my focus of attention?
What am I thinking about?
Where do I want to focus?
Am I drifting? Is my attention wandering?
Bring attention back to my chosen focus.
Fact or Opinion
Is this thought fact or opinion?
Come back to the FACTS !
Taking reasonable mind and emotion mind into consideration....
What would Wise Mind make of this?
Keep Calm And Carry On
Focus on your chosen slogan or positive self talk statement to help you cope during distressing times.
Eating & Exercise -
Look at other factors -
Find fun, achievement and enjoyment - every day.
Be kind to yourself !
Don't believe everything you think !
Thoughts are just thoughts.
Name The Emotion
What emotion am I feeling right now?
I can notice the urge to react, and choose a more helpful response.
Notice the emotional action urge - and do the opposite.
If anxious, instead of escape/avoid - approach.
If angry, instead of attack - kind approach or gently withdraw.
If depressed, instead of withdraw/isolate - do something, be with others.
Sieve Or Sponge
What thoughts am I sponging?
What am I sieving?
What can I start to notice instead?
Build Positive Experiences
What can I do to add more colour into my life?
More nourishing and less depleting activities.
Where am I on my personal scale?
What can I do to help balance myself?
Pace & Plan
Energise - Prepare - List - Action - Notice
I have 2 years and only one mouth!
How can I show that I'm really listening?
The more I give - the more I get.
Respect myself & others - Treat others as I want to be treated
What can I learn about what happened?
What went well?
What didn't go so well?
What can I do differently next time?