Values Values 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? Values exist, whether you recognize them or not. Life can be much easier when you acknowledge your values – and when you make plans and decisions that… Continue reading Values

Soothe Bag When we are very distressed, it is difficult to think rationally and to decide how to help ourselves. We can therefore resort to using self-destructive behaviours which may help at that moment, but can cause other problems later and in the long-term. It can be useful to keep an `Emergency` or `Soothe` bag… Continue reading Soothe Bag

Right Now Look For 5 Things You Can See: Notice the wood grain on the desk in front of you. Or the precise shape of your fingernails. Become aware of the glossy green of the plant in the corner. Take your time to really look and acknowledge what you see. Become Aware Of 4 Things You Can Touch: The… Continue reading Right Now

Turn the Mind 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. DO ONE THING AT A TIME. When you are eating, eat. When you are walking, walk.  When you are bathing, bathe.  When… Continue reading Turn the Mind

Do One Thing Do One Thing Do One Thing. Choose something to do. Do it mindfully. How long for? 20 minutes! Distract yourself with pleasurable activities: 1. Talk to a friend on the telephone 2. Get out of your house: go for a walk or sit outside 3. Eat your favourite ice cream or favourite… Continue reading Do One Thing

Distract DISTRACT What can I do right now to help me focus on something else, instead of my distress? It’s important to call on your Wise Mind while using ACCEPTS. Distraction can all too easily turn to avoidance. One TV episode meant to take your mind off things can easily turn into a whole season and a… Continue reading Distract

It Will Pass IT WILL PASS Thoughts and feelings come and go. Situations change. Sometimes all we can do is keep going. It will pass. Worksheets and Exercises below to help:

STOPP What is the STOP skill? STOP is an easy to remember mnemonic. Let’s look at what each letter stands for: S: Stop! Freeze in your tracks. Don’t move. Try visualizing a red STOP sign in front of you. Don’t react when your emotions are hot and filled with energy.Don’t let your emotions control you.… Continue reading Stopp