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STOPP! Take a breath
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What am I reacting to? What's pressing my buttons? What does
this situation mean to me or say about me?
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Is this fact or
opinion?
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Where is my focus of attention?
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How could I see things differently? What would I say to someone else
in this situation? How important is this? Is my reaction in
proportion to the event?
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Take the helicopter view!
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Do what works!
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What will be the consequences of my action?
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What will be the most effective action?
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What will be best for me, for others, and for the situation?
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Is this is keeping with my principles and values/
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Where do you feel this emotion in your body? If this feeling had a
colour, what would it be? How big is it? What consistency is
it?
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If you felt better: What colour would it be? what about the
shape? The size? The consistency? Notice that feeling
now.
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DEPRESSION
- I'm useless, I'm worthless
- Everything is hopeless
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Fatigue
Slowed down
Do
less
Stay in bed / at home
Disinterested
Can't concentrate
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It's okay to feel sad about this situation, but I can get through it.
I'm looking through those gloomy specs again.
This doesn't mean I'm a worthless person. What would be a more helpful
and realistic way of looking at things?
If
I do something anyway, I'll feel better. |
Do
things anyway - in spite of how I'm feeling.
Get up. Get out.
Do
something enjoyable or useful.
Be
with or contact others.
Focus attention outside of me and my situation. |
In
your mind's eye, see yourself doing and enjoying the things you used to or
would like to enjoy doing, and successfully doing what you need to do.
Visualise orange for positive energy.
Breathe in orange, and breathe out blue / black. |
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ANXIETY
- Something bad is going to happen
- I won't be able to cope
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Adrenaline response - Body's alarm system.
Energised for fight or flight.
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Is
this threat a real one or is it really bound to happen? Am I
exaggerating the threat? Am I misreading things?
I
feel bad, but that doesn't mean things really are bad.
I
can cope with these feelings, I've got through it before. It will
pass.
What would someone else say about this? What would be a more helpful
way of looking at things? |
How will doing this affect me in the long term?
Don't avoid situations - go anyway. Problem solve or make plans if
necessary.
Take things slowly or gradually.
Focus attention outside of me - external rather than internal focus. |
Imagine yourself coping in a situation that you feel anxious about.
See the situation through to a successful completion.
Visualise blue for calm.
Breathe in blue and breathe out red. |
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ANGER
- It's not fair
- Others are bad
- I won't stand for it
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Adrenaline response - Body's alarm system.
Energised for fight or flight.
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What am I reacting to?
What's pressing my buttons?
Am
I over-reacting? Is my reaction in proportion to the actual event?
How important is this?
I
feel like I'm being unfairly treated, but maybe they didn't mean it that
way. Am I misreading things?
What's the best thing to do? |
Take a breath.
Do
the best thing - for me, for others, and for the situation.
Walk away?
When feeling calm, if still appropriate, do something about it in a calm,
non-aggressive but assertive way. |
Visualise yourself handling this situation in a calm, non-aggressive but
assertive way, respecting the rights and opinions of everyone involved.
Visualise blue for calm,
or green for balance.
Breathe in green / blue, and breathe out red. |
