Below you will find a cheat sheet of ALL of the tools you have at your fingertips that we've explored so far in this program.
You don't need to be a pro at any of the tools. And, you don't need to do them all. Doing ONE of these things daily is enough to change your life.
Small moments many times – a deep exhale here, a relaxing of your grip there, a simple reframe, or a split second of self-kindness. This is how resilience is trained...and how it sticks.
CALM – Somatic Intelligence
~ Body Scan
~ Conscious Muscle Relaxation
~ Deep Breathing
~ Mindful Movement (walking, stretching)
~ 3-Minute Pause for CALM
~ One Breath Rule
~ Minding Your Window of Tolerance
CLARITY – Emotional Intelligence
~ Name It To Tame It (working with difficult emotions)
~ Name It To Fuel It (savoring pleasant moments)
~ Wheel of Emotions
~ Gratitude Exercise
~ Gratitude Worksheet
CREATIVITY – Reflective Intelligence
~ Wise Brain Reps for Creativity (10 seconds)
~ Reframe (find the opportunity in the challenge)
~ Open Awareness Exercises
~ What Went Well (weekly Friday reflection)
CONNECTION – Relational Intelligence
~ Breathing Kindness
~ Offering Kindness
~ Inner Strength
~ Taming Your Inner Critic (giving it a persona)
~ Self Compassion Pause
~ Soothing Touch
~ Core Values Worksheet
CORE MENTAL ATTITUDES for Resilience
A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.
~ CHRIS GERMER