Day 27 April Intentional Healing
In each moment learn to ask yourself whether you are in danger or you have a choice to make the best response.
Being triggered is to human, but being reactive is on the other side of being responsive.
If there is a physical attack coming your way, yes, you are in danger, so run! Or find a way to lock doors or defend yourself where there is no other choice.
However, if someone has not texted you, has not answered your call or is not responding to what you are saying, ask yourself if you are in mortal danger?
If someone writes or says something you do not like, do you have to be furious and shout at them or hit them.
Self-care is the ability to assess a sitiation and recognise whether you are in danger or survival mode. Whether you need to learn to feel safe in your body to minimise unnecessary reactions.
People talking about you, you can live. Someone ignoring you is not a matter of life and death. Unless you make it so.
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Daily Evaluation Ask yourself these questions What have you done differently today? What creativity have you explored? Who inspired you today? How did you love yourself with five love languages today? What can you do differently tomorrow?
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Grounding activity today
Each morning , or when tired, learn to exercise your facial muscles. Open your jaw wide - up, down, and sideways and open your mouth really wide.
To anyone new
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 Exercise and healthy eating
Night Bed time reflection What can you improve, learn from your day. Adequate sleep
Welcome to SIFTSEM
Siftem number. Date 23/04/2022
Evaluation of last SIFTSEM
Letting go of guilt and writing a reflection.
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
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
Heal your inner child to connect with yourself!: Self-reparenting to strengthen the self-connection for quality life! https://www.amazon.co.uk/dp/B08W3F34WG/ref=cm_sw_r_apan_i_76CBEMWTNGCESPRA0HWX
Love on three levels: Finding love in the right places https://www.amazon.co.uk/dp/B08W7SQ5HY/ref=cm_sw_r_apan_i_1AWP8NGYT7ZSGJKS25PV
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