Activities - distract from negative thoughts; exercise, hobbies or call a friend?

Contributing - what can you do for others? Something thoughtful

Comparisons - compare yourself to those less fortunate, watch a soap or a documentary

Emotions - Create a different/opposite emotion to 

the one you're struggling with 

Pushing away - leave the situation or block it from your mind

Thoughts - Distract your mind: Count to 10, watch TV, Colouring or Painting.

Sensations - Distract with intense sensations; squeeze a rubber ball, shower, have a massage, light candles and incenses.


Self soothing has to do with being comfortable in your environment, being kind to yourself and to give your body the right nutrition.

Diving with Fish

Thinking Diary

You should write information about your worries

  1. What are you worrying about? List your worried thoughts. 

  2. Why do you think this will happen? 

  3. What emotions are you feeling? Explain these emotions, rate them out of 0 -100%

  4. Whats the worst that could happen? 

  5. What is the best that will happen?


  1. What can I do?
    Firstly identify how you feel or what symptoms are presenting, unhelpful thoughts provoke unpleasant feelings and actions.

  2. Challenge your thinking?
    Think of your situation form another point of view. A thought can trigger an emotion. It may not be the situation or the words but how we perceive that persons actions or the situation. Unhelpful thinking styles that have become a habit towards unhelpful negative feelings. 

  3. How can I change my thinking?
    Think 'how can I reverse my original thoughts and take into account other possible viewpoints' try and find a positive helpful thought, replace it with the original negative one and then try to not dwell on the negative as it's easy to get caught there. 

Assertive Thinking

- I have the right to say no

- I have the right to change my mind

- I have the right to say no or I don't understand

- I have the right to offer no reason or excuse for justifying my behaviour

- You have the right to disagree with someones opinion

- You have the right to judge your own behaviour, thoughts and emotions and to take the responsibility for their initiation and consequences upon yourself.

Unassertive Thinking

- It will be extremely embarrassing if I say what I really think

- I will look big headed if I accept a compliment

- I shouldn't say what i'm really thinking or feeling because I don't want to burden anyone with my problems

- It will be terribly embarrassing if i say what i think

- I have no right to change my mind, neither has anyone else

- If someone says no to my request it means they don't like me

- People should keep their feelings to themselves 

We hold beliefs about ourselves, which can make it difficult for us to be assertive, so we need to change the way we think. For example, you may have been told as a child not to express sadness as people will make fun of you. However as an adult we may still hold this belief even though we are not in the same situation. As a result you may not be able to express sadness and it may result in you being stresses, depressed and not connected with yourself.
Ask yourself these questions: Is this belief true? Does this belief make sense? Does this belief help me?


Laughter is the Best Medicine

  • When laughing you release happy endorphins into your body triggering healthy physical changes.

  • Having compassion for people and connecting with them helps us enjoy better mental and physical health.

  • Acts of kindness can contribute to making you and others feeling good.

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