Day 20 Intentional healing work
- Topic today
Distress toolkit
Emergency first aid box for psychological emergencies
If you are hit by a crisis, what do you do? Do you have a kit to use in those moments? Physical? Grounding object you carry around? A Physical exercise such as carthartic shake, or deep breathing? Touch, hugs, a cuddly toy?
Psychological Any specific approach you can trigger in those moments? Maybe a reframe or thought replacement. A sound such as the vuuuu to distract your thoughts. A safe space for your inner child?
Spiritual A mantra to repeat. A helpful meditation. A specific prayer.
Social An act of self-love that soothes you. The voice or picture of someone who guides you. Someone to reach out to after parenting.
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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 Use calming oils such as lavender and drink calming drinks such as chamomile tea when distressed.
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
Night Bed time reflection What can you improve, learn from your day.
Welcome to SIFTSEM
Siftem number. Date 19/04/2022
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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