Two things you can do today
The first shows you what you do with what you feel when you are not thinking about it, no judgement. The second gives you a short script to open a gap between the emotion and your response, which is the smallest move that already changes the scene.
1 · The strategy reader
It does not measure how much you feel: it looks at what you do with it. Tick what you recognize from the last month and the reader tells you which family of strategies is running the show for you today.
Holding it in
The emotion does not go down: it stays and builds up. It works short term and charges long term. What is hidden does not get regulated; it comes out later, with the person least responsible, and with more force than it had.
Avoiding
Every detour confirms that the subject was dangerous and makes the next step bigger. Avoiding relieves today and shrinks the ground tomorrow. The way out is not to stop avoiding all at once: it is to approach in small steps.
Ruminating
Going back over something already past does not change it: it only stretches what you feel. It is recognizable because there is no next step, only the same scene again. This is where giving the subject a time slot beats letting it run all day.
Single reading
When everything gets read in its first version, anything weighs like a final verdict. Finding another honest reading is not fooling yourself: it is admitting that the event and what it means are not the same. It is the strategy that lowers intensity fastest.
The list is heavily marked, and that is already touching your sleep, your work or your relationships. It is not a lack of willpower: it is a way of handling what you feel that became a pattern. If lasting hopelessness or thoughts of hurting yourself show up too, the lines are below, available all day.
Stored only on this device. Nothing is sent.
2 · The pause script
Choose which emotion costs you most and when it hits, and I will give you the five steps to open a gap between what you feel and what you do. You practise it today, the next time it rises.
Your five-step script
Saved on this device.
If these tools left you with something clear and you want to keep going with a professional, the bridge is here:
By rdkterapia · No spam · Unsubscribe whenever you want