Day 3 April Intentional Healing : Full video on YouTube after interruption https://youtu.be/KPYwWW8rO8U
- How do I get there If this is me right now, and this is what I want, how do I get to where I want to be?
Daily self-care with SIFTSEM Journal Detach Seek accountability Use emotions to create solutions. Evaluate behaviour daily. Daily bedtime reflection - Notice a strength and a blind spot you need to work on. Seek honest feedback Set an intention to change tomorrow Dichotomy of control- Let this be about you.
Grounding exercise today Polyvagal exercise
Vagus Nerve stimulation: The basic exercise to clear our way back from imbalance
Lie on your back on the ground. Interlace your fingers and bring them behind your head- right at the base of the skull Look with your eyes to the right until you sigh, swallow, or yawn, and then repeat on the other side. You may blink during the exercise.
Compare your notes about how you were feeling before. After just one practice, does your body feel differently? After several days of practice, what else is changing?
Start self-care with SIFTSEM. Morning Gratitude , meditation, deep breathing, Carthartic shake, affirmations, self-hugs, tapping, cathartic shake and setting an intention.
Throughout the day Mindfulness Segment intending Boundaries Less complaining Laughter Forgiveness. Kindness Healthy eating Exercise SIFTSEM
Night Bed time reflection What can you improve, learn from your day.
Welcome to SIFTSEM
Siftem number. Date
Evaluation of last SIFTSEM
Intention of the week
Significance or accomplishments of the day:
Intention for the day :
Self-care needs met: Gratitude. Meditation. Affirmations. Deep breathing. Vision Board. Catharsis. Exercise. Socialise. Boundaries. Journal. Random Kindness.
1.Pause and take 15 deep breaths. 2.Distress temperature from 0 (calm) to 10 (very distressed) 3.Trigger = X 4.Pre-triggers Old. History . Recent triggers List self-care today? S I F T Root cause- One to 5 whys. Up to 3 quite useful
Why to your key issue or dominant thoughts=A Why to answer to A = B Why to answer to B= C Why to answer to C= D Why to answer to D =E E & X = Root cause = Unmet need 10.Meeting needs.
Immediate solutions:
5 love languages and 5 senses : hugs, rocking, calming oils, gratitude, affirmations, thought replacement and role reversal
Intermediate Solution.
Love on three levels Self-care
Second level
Third level
Long-term Solutions.
Distress temperature
Evaluation on intention and developmental needs
SIFTSEM TOOL- Sensations, Images, Feelings, Thoughts, Soothing, Endorphin Release, and Meeting Unmet Needs.: A solution focused emotional-regulation and cognitive restructuring tool for triggers. https://www.amazon.co.uk/dp/B08TQCYC7G/ref=cm_sw_r_apan_i_XXRY91QWKMGGNXE0ESMX
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