Wrench, Hammer, & Screwdriver:

Tools to Use in the Stressful Moment
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Do you feel like THINKING your way into a more peaceful time? Use these…..

□ Refocus- what’s right, good, beautiful, hopeful

□ Perspective-
o compare to those less well off
o help someone else
o picture a zoom lens going out- picture the Earth
o picture a time machine going back- all the people moving in and out of this Earth

□ Humor- if you were a comedian, how would you describe this situation?

□ Meaning- find a reason this could be happening in your life.

□ Remember a nice memory/moment. Notice the details.

□ Radical acceptance (with a plan).
o Accept the situation
o Accept that you are stressed

 Respect your reaction and emotion.
o Accept that you are scared
o While knowing that you have goals and plans, and that you can change things later down the line.

□ Question your interpretation of events
o What might be someone else’s way of looking at this?

□ Predict some outcomes, and how you might deal with them.
o Feel mentally and emotionally prepared.

□ Remember/focus on the long-term goal/dream.
o Picture how it will feel, how it will look.

□ Visual Imagery relaxation. Picture a relaxing scene, in great detail. Close your eyes, breathe deeply,
and walk your way through the scene.

Do you feel like ACTING your way into a more peaceful time? Use these…..

□ Breathe deeply.
o Correctly, from the stomach, and naturally releasing every little last bit of air before re-inhaling. Do 10 full, slow, breaths.

□ Muscle relaxation exercise.
o Go through each muscle group, from head (even behind the eyes) to toe, and tighten, then quickly relax each one, noticing the warm sensation as you relax after tightening.

□ Body scan exercise. Visualize a warm ray of sunlight moving from the top of your head to your toes. As the sunlight SLOWLY moves down your body, relax that muscle and feel the warmth of the sun.

□ Write, write, write- to a friend, to yourself, in a journal, a poem, stream of consciousness- just whatever comes to mind.

□ Talk, talk, talk- to someone who cares, to yourself internally, soothing yourself.

□ Meditate, pray.

□ Soothe your senses. Pick a sense: smell, vision, touch, hearing…focus on and soothe this sense. For example, look up at the unending sky, smell newly cut grass, listen to a bird’s call, hold a warm stone in your hand.

□ Biofeedback: focus on your pulse, or how fast your chest rises with your breathing. Try to get it slower and slower. Try to match it to a slow music beat, for example.

□ Practice the ‘3 Ps’
o Talk to a Person who helps you feel hopeful, relieved, good.
o Participate in a Pleasurable activity that is healthy.
o Complete at least one small thing to give you a sense of Pride.

□ Exercise / move. Take a walk, stretch, or do vigorous exercise.