Day 22 Intentional healing work
1. Topic today
Self-parenting requires self-compassion
Have compassion for yourself in any situation.
Do no harm to yourself.
In that you do not harm others.
Look into ways to regulate and manage yourself
To minimise triggers. To manage triggers.
To soothe.
Have a compassionate conversation with yourself.
Write a self-compassion letter to yourself.
Speak kindly about yourself even as you accept your flaws.
Have a compassionate conversation with yourself.
Repeat feeling statements
I feel upset, and I can parent myself and release the stress to feel positive.
I am feeling sad, but I would like to feel safe in my body.
I am feeling angry, but if I continue to speak kindly to myself, I will feel much better.
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
Carthartic shake
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 21/04/2022
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
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