Deal With It
Jot down some uncomfortable emotions HERE. This will help you reflect on these emotions more deeply and become more aware of your triggers and thought patterns.
JOURNAL
DOING THIS communicates to others how you want and expect to be treated.
SETTING BOUNDARIES
10 seconds to unscramble this word:
THYHALE ONCATIMOMICUN
HEALTHY COMMUNICATION
A STATEMENT of boisterous completion or encouraging another person to get something done, completed or finished.
Think: Larry the Cable Guy
GIT-ER-DONE
These ROUTINE TASKS (often in chart or list form) help with time management and organizational skills, boost self-esteem, and encourage independence.
CHORES
Acknowledge the good that you have going on in your life. While it may be hard to look on the bright side when you’re feeling bad, being able TO DO THIS can be very beneficial.
PRACTICE GRATITUDE
Definition: persistence in doing something despite difficulty or delay in achieving success.
PERSEVERANCE
“The most basic of all human needs is the need to understand and be understood. The best way to understand people is to _________ to them.” ― Ralph G. Nichols
LISTEN
THIS TYPE OF GOAL is specific, measurable, attainable, realistic, and timely.
SMART
Definition: an estimate of income and expenditure for a set period of time
BUDGET
Examples of this coping skill are: take a walk through the woods, stroll on the beach, look at the stars, or listen to the sound of water flowing.
SPEND TIME IN NATURE
ANOTHER TERM for "Me Time." This is not selfish. It is important, necessary, and healthy.
SELF-CARE
“We have two ears and one mouth so that we can listen _____ as much as we speak.” — Epictetus
TWICE
10 seconds to unscramble this word:
LEACHVABIE
ACHIEVABLE
Examples of THIS are:
-Prioritize
-Batch Similar Tasks Together
-Delegate Tasks
-Set up Deadlines
-Block Out Distractions
-Overcome Procrastination
TIME MANAGEMENT
Examples of this coping skill are: coloring, painting, or drawing can temporarily distract you from your emotions. You can also try cooking, playing an instrument, or dancing.
GET CREATIVE/FIND HOBBIES
THIS TYPE OF COMMUNICATION can aide in conflict resolution, be blame-free, and non judgmental.
For example: "When you tell me you're a cat, I feel confused."
"I (FEEL)" STATEMENTS
THIS is the ability to understand and share the feelings of another.
EMPATHY
Setting THESE helps with motivation, provides more direction and focus, and increased accountability.
GOALS
Doing this can help you take a short break to step back and observe what’s happening around you and in you.
In addition, when you prolong exhaling through your mouth, a nerve in your body secretes a neurotransmitter that slows down your heart rate.
BREATHING EXERCISES (Meditating)
Research shows that this can make you healthier and happier. Decluttering, a part of THIS SKILL, has been found to have many positive effects on your mental health.
CLEANING/ORGANIZING
THIS is an internal dialogue that makes a person feel good about themselves. A person can USE THIS to think optimistically and feel motivated.
POSITIVE SELF-TALK
This TYPE OF COMMUNICATION means expressing your ideas, feelings, needs, and opinions directly, honestly, and respectfully. It is a skill that considers and respects the rights and opinions of others while also standing up for your rights, needs, and personal boundaries. It is a healthy midpoint between passive and aggressive communication.
ASSERTIVE
Something you wish to complete in the distant future and takes more time, planning, and patience
-VS-
Something you wish to accomplish in the near future
Long Term Goals -VS- Short Term Goals
Don't be afraid to DO THIS.
When emotions are running high, you might not see everything clearly. An extra set of eyes from someone who’s more objective can be helpful. They might be able to provide insight into solutions you might not have thought about.
ASK FOR HELP