TAKE A BREATH

Notice your breathing in and out.

In through the nose, out through the mouth.

 

OBSERVE

  • What thoughts are going through your mind right now?
  • Where is your focus of attention?
  • What are you reacting to?
  • What sensations do you notice in your body?

 

PULL BACK – PUT IN SOME PERSPECTIVE

  • DON’T BELIEVE EVERYTHING YOU THINK!
  • What’s the bigger picture?
  • Take the helicopter view.
  • What is another way of looking at this situation?
  • What advice would I give a friend?
  • What would a trusted friend say to me right now?
  • Is this thought a fact or an opinion?
  • What is a more reasonable explanation?
  • How important is this?  How important will it be in 6 months time?
  • It will pass

 

PRACTICE WHAT WORKS – PROCEED

  • What is the best thing to do right now?
  • What is the most helpful thing for me, for others, for the situation?
  • What can I do that fits with my values?
  • Where can I focus my attention right now?
  • Do what will be effective and appropriate.