(Video)

Tools:
  • Empowering language that doesn’t undermine you or incorrectly label you (e.g my anxiety),
  • Understanding the importance of emotion-regulation to soothe the sympathetic nervous system,
  • Knowing your history to understand and empathise with the hurt you’ve experienced (lifeline),
  • Writing:
    • Letter writing to cultivate compassion
    • Journaling
    • Expressive free writing (prompts available in module 4)
    • Gratitude list
    • Positive affirmations
  • Progressive muscle relaxation (recording available in module 4)
  • Meditation (recording available in module 5)
  • Sensory regulation
  • Creative expression
  • Movement including exercise,
  • Letting go of comparisons,
  • Self-compassion and empathy,
  • Feelings wheel to clarify your emotions,
  • Positive core beliefs for self-worth,
  • Celebrate your wins,
  • Connecting with you inner parent or source of wisdom,
  • Visualisation (module 8),
  • Inputting healthy boundaries,
  • Clear, honest communication,
  • Vulnerability,
  • Your support network,
  • Relapse prevention strategy,
  • Routine,
  • The journaling from these 12 modules to reaffirm and reconnect with all that you are and know.

 

Action Step

In your journal reflect on the following:

Which of these tools have you been using?

What have you seen as a result of using these tools?

Which of these tools are the easiest for you to use?

Which are the most effective?

How can you incorporate a sensory experience to connect with your body?

What helps you to make it easier to pick up these tools?

Are there any other tools that are not listed, that you find helpful?

Write a list of 5 tools or strategies that can be the third step of your Relapse Prevention Strategy.