Accountability day 8

Great days are created. They do not just happen.

Set an intention!

At work we promise ourselves how great we will peform. We can do that too for our existence

Wake up to yourself and repeat gratitude,

take 5 to 10 deep breaths in and out,

do a 5 to 20 minute medication,

repeat affirmations while hugging yourself in front of the mirror,

Cathartic shake

Laughter

Set an intention

Since you know that life is full of uncertainty,

Today is going to be a good day!

To acknowledge your feelings,

There will be different kinds of people in different kinds of moods,

But it is your intention, to focus on how you want to feel.

Make an effort to match the state of people you want to meet today!

Your environment will reflect what you need to adjust.

To maintain that intention,

Segment intending.

Plan each segment! The walk to work will be invigorating.

Before the next segment boundaries,

The next meeting will be fun with great people and we will keep our time!

Kindness and compassion: "That did not feel good, but they might be going through a lot to do that!"

Forgiveness: "I feel hurt by your actions. Hopefully we can both reflect so that we move forward."

Less complaining- Parent and soothe and avoid circles that enable complaining.

When triggered SIFTSEM

Simple SIFTSEM approach

What happened and what am I feeling?

Score from 0 calm to 10 very distressed

What other issues might be worsening my distress?

What are the sensations, Images, Feelings and thoughts

Why am I feeling this way about what happened?

Soothe, ground like a child with kind words, self-hugs, calming teas or oils.

Replace your negative thoughts

Put yourself in the other person's shoes.

Create solutions for the short and long term.

Shake it off with catharsis

Score yourself.

Journal or do this via video or audio.

At the end of the day , evaluate your day/intention!

Did I honour myself?

What happened if not?

Praise yourself for going through the day

Gratefulness for the day!

Set an intention for tomorrow

Count backwards from 100-0

Hug yourself goodnight

Anxiety when a new date has not contacted you for a day

May 31 reparenting diaries

May 30 Intentional Healing

1. Focus on your goals

Do not be distracted.

In our circles, in families and in public, there are those who say it is possible, they go and do it.

There are those who wish to try, they try.

Then there are people who will say it is impossible. Even when they have not tried.

“Do not think that what is hard for you to master is humanly impossible; and if it is humanly possible, consider it to be within your reach.” Marcus Aurelius

Exercise the muscle

Start small.

Detach

2. Daily Evaluation

Ask yourself these questions

What have you done differently today?

What creativity have you explored?

Who inspired you today?

How did you love yourself with five love languages today?

What can you do differently tomorrow?

3. Grounding activity today

Setting an intention

To anyone new

Start self-care with SIFTSEM.

Morning

Gratitude , meditation, deep breathing, Carthartic shake, affirmations, self-hugs, tapping, cathartic shake and setting an intention.

Throughout the day Mindfulness

Segment intending

Boundaries

Less complaining

Laughter

Forgiveness.

Kindness

Healthy eating

Exercise

SIFTSEM

Night

Bed time reflection

What can you improve, learn from your day.

Welcome to SIFTSEM

Siftem number.

Date 30/05/2022

Evaluation of last SIFTSEM

Letting go of guilt and writing a reflection.

Intention of the week

Significance or accomplishments of the day:

Intention for the day :

Self-care needs met: Gratitude. Meditation. Affirmations. Deep breathing. Vision Board. Catharsis. Exercise. Socialise. Boundaries. Journal. Random Kindness.

1.Pause and take 15 deep breaths.

2.Distress temperature from 0 (calm) to 10 (very distressed)

3.Trigger

4.Pre-triggers

Old.

History .

Recent triggers

List self-care today?

S

I

F

T

Root cause- One to 5 whys. Up to 3 quite useful

Why to your key issue or dominant thoughts=A

Why to answer to A = B

Why to answer to B= C

Why to answer to C= D

Why to answer to D =E

E & X = Root cause = Unmet need

10.Meeting needs.

Immediate solutions:

5 love languages and 5 senses : hugs, rocking, calming oils, gratitude, affirmations, thought replacement and role reversal

Intermediate Solution.

Love on three levels

Self-care

Second level

Third level

Long-term Solutions.

Distress temperature

Evaluation on intention and developmental needs

SIFTSEM TOOL- Sensations, Images, Feelings, Thoughts, Soothing, Endorphin Release, and Meeting Unmet Needs.: A solution focused emotional-regulation and cognitive restructuring tool for triggers. https://www.amazon.co.uk/dp/B08TQCYC7G/ref=cm_sw_r_apan_i_XXRY91QWKMGGNXE0ESMX

Heal your inner child to connect with yourself!: Self-reparenting to strengthen the self-connection for quality life! https://www.amazon.co.uk/dp/B08W3F34WG/ref=cm_sw_r_apan_i_76CBEMWTNGCESPRA0HWX

Love on three levels: Finding love in the right places https://www.amazon.co.uk/dp/B08W7SQ5HY/ref=cm_sw_r_apan_i_1AWP8NGYT7ZSGJKS25PV

May 26 Intentional Healing

1. Abandonment and self-sabotage

Due to abandonment trauma, we might struggle with rejection, so we control outcomes.

To protect ourselves and prevent abandonment.

In the very act of trying to protect ourselves, we end up pushing others away.

We put pressure on them.

Heal and parent the inner child

Reflect on the origins of the abandonment in childhood.

SIFTSEM.

2. Daily Evaluation

Ask yourself these questions

What have you done differently today?

What creativity have you explored?

Who inspired you today?

How did you love yourself with five love languages today?

What can you do differently tomorrow?

3. Grounding activity today

Setting an intention

To anyone new

Start self-care with SIFTSEM.

Morning

Gratitude , meditation, deep breathing, Carthartic shake, affirmations, self-hugs, tapping, cathartic shake and setting an intention.

Throughout the day Mindfulness

Segment intending

Boundaries

Less complaining

Laughter

Forgiveness.

Kindness

Healthy eating

Exercise

SIFTSEM

Night

Bed time reflection

What can you improve, learn from your day.

Welcome to SIFTSEM

Siftem number.

Date 26/05/2022

Evaluation of last SIFTSEM

Letting go of guilt and writing a reflection.

Intention of the week

Significance or accomplishments of the day:

Intention for the day :

Self-care needs met: Gratitude. Meditation. Affirmations. Deep breathing. Vision Board. Catharsis. Exercise. Socialise. Boundaries. Journal. Random Kindness.

1.Pause and take 15 deep breaths.

2.Distress temperature from 0 (calm) to 10 (very distressed)

3.Trigger

4.Pre-triggers

Old.

History .

Recent triggers

List self-care today?

S

I

F

T

Root cause- One to 5 whys. Up to 3 quite useful

Why to your key issue or dominant thoughts=A

Why to answer to A = B

Why to answer to B= C

Why to answer to C= D

Why to answer to D =E

E & X = Root cause = Unmet need

10.Meeting needs.

Immediate solutions:

5 love languages and 5 senses : hugs, rocking, calming oils, gratitude, affirmations, thought replacement and role reversal

Intermediate Solution.

Love on three levels

Self-care

Second level

Third level

Long-term Solutions.

Distress temperature

Evaluation on intention and developmental needs

SIFTSEM TOOL- Sensations, Images, Feelings, Thoughts, Soothing, Endorphin Release, and Meeting Unmet Needs.: A solution focused emotional-regulation and cognitive restructuring tool for triggers. https://www.amazon.co.uk/dp/B08TQCYC7G/ref=cm_sw_r_apan_i_XXRY91QWKMGGNXE0ESMX

Heal your inner child to connect with yourself!: Self-reparenting to strengthen the self-connection for quality life! https://www.amazon.co.uk/dp/B08W3F34WG/ref=cm_sw_r_apan_i_76CBEMWTNGCESPRA0HWX

Love on three levels: Finding love in the right places https://www.amazon.co.uk/dp/B08W7SQ5HY/ref=cm_sw_r_apan_i_1AWP8NGYT7ZSGJKS25PV

May 24 Intentional Healing

1. Bitterness and resentment

These prevent us from moving forward.

We cannot heal unless we let go.

We cannot grow, unless we release the anger and use it to create solutions in our best interest.

Holding grudges

Passive aggressive behaviours

Labels , all lead to avoiding responsibility and staying in victim mode.

Heal the inner child

2. Daily Evaluation

Ask yourself these questions

What have you done differently today?

What creativity have you explored?

Who inspired you today?

How did you love yourself with five love languages today?

What can you do differently tomorrow?

3. Grounding activity today

Setting an intention

To anyone new

Start self-care with SIFTSEM.

Morning

Gratitude , meditation, deep breathing, Carthartic shake, affirmations, self-hugs, tapping, cathartic shake and setting an intention.

Throughout the day Mindfulness

Segment intending

Boundaries

Less complaining

Laughter

Forgiveness.

Kindness

Healthy eating

Exercise

SIFTSEM

Night

Bed time reflection

What can you improve, learn from your day.

Welcome to SIFTSEM

Siftem number.

Date 23/04/2022

Evaluation of last SIFTSEM

Letting go of guilt and writing a reflection.

Intention of the week

Significance or accomplishments of the day:

Intention for the day :

Self-care needs met: Gratitude. Meditation. Affirmations. Deep breathing. Vision Board. Catharsis. Exercise. Socialise. Boundaries. Journal. Random Kindness.

1.Pause and take 15 deep breaths.

2.Distress temperature from 0 (calm) to 10 (very distressed)

3.Trigger

4.Pre-triggers

Old.

History .

Recent triggers

List self-care today?

S

I

F

T

Root cause- One to 5 whys. Up to 3 quite useful

Why to your key issue or dominant thoughts=A

Why to answer to A = B

Why to answer to B= C

Why to answer to C= D

Why to answer to D =E

E & X = Root cause = Unmet need

10.Meeting needs.

Immediate solutions:

5 love languages and 5 senses : hugs, rocking, calming oils, gratitude, affirmations, thought replacement and role reversal

Intermediate Solution.

Love on three levels

Self-care

Second level

Third level

Long-term Solutions.

Distress temperature

Evaluation on intention and developmental needs

SIFTSEM TOOL- Sensations, Images, Feelings, Thoughts, Soothing, Endorphin Release, and Meeting Unmet Needs.: A solution focused emotional-regulation and cognitive restructuring tool for triggers. https://www.amazon.co.uk/dp/B08TQCYC7G/ref=cm_sw_r_apan_i_XXRY91QWKMGGNXE0ESMX

Heal your inner child to connect with yourself!: Self-reparenting to strengthen the self-connection for quality life! https://www.amazon.co.uk/dp/B08W3F34WG/ref=cm_sw_r_apan_i_76CBEMWTNGCESPRA0HWX

Love on three levels: Finding love in the right places https://www.amazon.co.uk/dp/B08W7SQ5HY/ref=cm_sw_r_apan_i_1AWP8NGYT7ZSGJKS25PV

May 22

May 20 reparenting diaries

Self-care and boundaries

May 17 Intentional Healing

1. Learning to live a peaceful life

Dichotomy of control

Healing the inner child

Trusting and allowing the universe and others.

Self-care with SIFTSEM.

Living with gratitude and appreciation.

Detachment and letting go

2. Daily Evaluation

Ask yourself these questions

What have you done differently today?

What creativity have you explored?

Who inspired you today?

How did you love yourself with five love languages today?

What can you do differently tomorrow?

3. Grounding activity today

Gratitude

To anyone new

Start self-care with SIFTSEM.

Morning

Gratitude , meditation, deep breathing, Carthartic shake, affirmations, self-hugs, tapping, cathartic shake and setting an intention.

Throughout the day Mindfulness

Segment intending

Boundaries

Less complaining

Laughter

Forgiveness.

Kindness

Healthy eating

Exercise

SIFTSEM

Night

Bed time reflection

What can you improve, learn from your day.

Welcome to SIFTSEM

Siftem number.

Date 23/04/2022

Evaluation of last SIFTSEM

Letting go of guilt and writing a reflection.

Intention of the week

Significance or accomplishments of the day:

Intention for the day :

Self-care needs met: Gratitude. Meditation. Affirmations. Deep breathing. Vision Board. Catharsis. Exercise. Socialise. Boundaries. Journal. Random Kindness.

1.Pause and take 15 deep breaths.

2.Distress temperature from 0 (calm) to 10 (very distressed)

3.Trigger

4.Pre-triggers

Old.

History .

Recent triggers

List self-care today?

S

I

F

T

Root cause- One to 5 whys. Up to 3 quite useful

Why to your key issue or dominant thoughts=A

Why to answer to A = B

Why to answer to B= C

Why to answer to C= D

Why to answer to D =E

E & X = Root cause = Unmet need

10.Meeting needs.

Immediate solutions:

5 love languages and 5 senses : hugs, rocking, calming oils, gratitude, affirmations, thought replacement and role reversal

Intermediate Solution.

Love on three levels

Self-care

Second level

Third level

Long-term Solutions.

Distress temperature

Evaluation on intention and developmental needs

SIFTSEM TOOL- Sensations, Images, Feelings, Thoughts, Soothing, Endorphin Release, and Meeting Unmet Needs.: A solution focused emotional-regulation and cognitive restructuring tool for triggers. https://www.amazon.co.uk/dp/B08TQCYC7G/ref=cm_sw_r_apan_i_XXRY91QWKMGGNXE0ESMX

Heal your inner child to connect with yourself!: Self-reparenting to strengthen the self-connection for quality life! https://www.amazon.co.uk/dp/B08W3F34WG/ref=cm_sw_r_apan_i_76CBEMWTNGCESPRA0HWX

Love on three levels: Finding love in the right places https://www.amazon.co.uk/dp/B08W7SQ5HY/ref=cm_sw_r_apan_i_1AWP8NGYT7ZSGJKS25PV