This all depends on you - you and your attitude
and your will to improve your self-worth!
Print out the forms below to use. DO keep a running journal!
The Day Log
Every evening before going to bed write down at least three good things that happened to you during the day. If you pray, reflect upon them during your prayers and thank God for them. If more than three good things happened, write them down also. The more the merrier.
Reflect only on the good!
The ABC Worksheet
(Activation,Beliefs,Consequences)
Document your issue - from self-esteem (I am ugly), to PTSD (I have flashbacks). This worksheet helps you bring it to the surface.
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*In column A, write the trigger, i.e the Activation - "I am a little shit" or "I don’t like crowds"
*In column B, write the highlights of why or what you tell yourself, i.e your Beliefs - (my father always told me so) or (I got stabbed and the perp got away by blending in the crowd.)
*In column C, write how this makes you feel - your emotions, i.e Consequences - (sad, angry, depressed, numb …)
The Stuck Point worksheet
On the worksheet or journal log you will write out in as much detail as you can about the incident in column B of your ABC worksheet. Write as if you are a reporter watching first hand what is going on - every minute detail. Hold nothing back! If the event is making your emotions go wild - Write That In There! If it makes you want to run - Write That In There!
The ELF Worksheet
(Empirical, Logical, Functional)
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In column E, write the things that hold you back from the Stuck Point Worksheet
In column L, write down whether there is truth or not in the statement, (does it make sense?).
In column , write down how the thoughts in your statement effect your life. What is the good of its function?
Centering Your Focus
The video below is only giving you the basics of relaxing. I encourage you to start every day with this exercise. You can make it a family event.
Focus on the events you know you will be doing that day. Add these events in form of prayer; speak out these concerns.
I will be adding more in-depth exercises and sound tracks as I produce them
The FIRE Exercise
(Fast Imagery Reconditioning Exercise)
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The purpose of this exercise is to take your negative thoughts and replace them with positive thoughts.
The Stress Ball
A more in-depth us of reliving tension, stress, and gaining focus.
The EFT exercise
(Emotional Freedom Technique)
The versatility of this exercise is truly amazing. Regardless of your issue, this exercise can be adapted to it. Simply change or rearrange the phrasing. For lesser issues you can use one part; for more intrusive issues you can put all parts together.