Day 5 April Intentional Healing

What behaviours or attitudes have I changed today?

Where did I struggle?

What will I work on tomorrow?

Introducing love languages

Take the test

Start giving yourself love daily with all love languages.

Touch

Quality time

Words of affirmations

Acts of service

Gifts can be something simple from nature

Reminder

Self-care

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

Praise yourself

What can you improve, learn from your day.

Welcome to SIFTSEM

Siftem number. Date

Evaluation of last SIFTSEM

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 = X

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

https://www.facebook.com/groups/1183407671999701/permalink/1780559385617857/

Day 6 April Intentional Healing

Learn to speak to yourself with compassion

In any situation, after parenting yourself, look into what you need to hear.

Speak those words to yourself.

During the day, consider how you have spoken to yourself today.

Did you tell yourself what you need to hear?

How can you change that tomorrow.

Decide what special words you can repeat to yourself daily.

Each day find something lovely to say to yourself

Self talk includes how you speak to others and about others.

Is there something you said that you regret?

Practice dichotomy of control.

Learn from your words, parent yourself and make Intentional changes.

If you can help it, avoid calling others names.

Do not allow jokes where people use mocking and negative words at you.

You can normalise demeaning yourself.

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

Evaluation of last SIFTSEM

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 = X

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_AYXZH81VRGKYQW0WCEVH

https://www.facebook.com/groups/1183407671999701/permalink/1781332072207255/

Day 4 April Intentional Healing

The secrets

Embracing your shadow- Explore your weaknesses and practice acceptance.

Dichotomy of control - Focus on what is within your control.

Let go of what is outside your control.

Repetition - You need you every single time, just like a child needs their parent.

Root cause analysis

Do not get used to discomfort and being unhappy.

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

Evaluation of last SIFTSEM

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 = X

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

https://www.facebook.com/groups/1183407671999701/permalink/1779767655697030/

Day 4 April Intentional Healing

The secrets

Embracing your shadow- Explore your weaknesses and practice acceptance.

Dichotomy of control - Focus on what is within your control.

Let go of what is outside your control.

Repetition - You need you every single time, just like a child needs their parent.

Root cause analysis

Do not get used to discomfort and being unhappy.

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

Evaluation of last SIFTSEM

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 = X

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

https://www.facebook.com/groups/1183407671999701/permalink/1779767655697030/

Day 3 April Intentional Healing :

Full video on YouTube after interruption https://youtu.be/KPYwWW8rO8U

1. How do I get there

If this is me right now, and this is what I want, how do I get to where I want to be?

Daily self-care with SIFTSEM Journal

Detach

Seek accountability

Use emotions to create solutions.

Evaluate behaviour daily.

Daily bedtime reflection - Notice a strength and a blind spot you need to work on.

Seek honest feedback

Set an intention to change tomorrow

Dichotomy of control- Let this be about you.

Grounding exercise today

Polyvagal exercise

Vagus Nerve stimulation: The basic exercise to clear our way back from imbalance

Lie on your back on the ground.

Interlace your fingers and bring them behind your head- right at the base of the skull

Look with your eyes to the right until you sigh, swallow, or yawn, and then repeat on the other side.

You may blink during the exercise.

Compare your notes about how you were feeling before. After just one practice, does your body feel differently? After several days of practice, what else is changing?

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

Evaluation of last SIFTSEM

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 = X

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

https://www.facebook.com/groups/1183407671999701/permalink/1779087815765014/

April Intentional healing

Day 2 : What do I want? Me. Not what my children, partner, friends, parents or colleagues want. Me!

Sharing prompts for inner child work.

Let us meet daily here to heal. Time varies between 2100 and 24.00. If you are not here, you may still watch the video!

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

Praise yourself

What can you improve, learn from your day.

Welcome to SIFTSEM

Siftem number. Date

Evaluation of last SIFTSEM

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 = X

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

Question today : Who am I ?

Day 1. Who am I

You cannot know what you want unless you know who you are.

Who you are needs to become kindness to you first.

Explore your character.

Love languages.Attachment styles.

The ideal person.

Your values and belief system.

Your dark side.

https://www.facebook.com/groups/1183407671999701/permalink/1778372222503240/

April Intentional Healing

Sharing prompts for inner child work.

Let us meet daily here to heal. Time varies between 2100 and 24.00. If you are not here, watch the video!

Question today : Who am I ?

Day 1. Who am I

You cannot know what you want unless you know who you are.

Who you are needs to become kindness to you first.

Explore your character.

Love languages.Attachment styles.

The ideal person.

Your values and belief system.

Your dark side.

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

Evaluation of last SIFTSEM

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 = X

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

There are reason why you choose a relationship mate. Sometimes it is a trauma response. Whatever it is, ask yourself why?

How to improve your relationships

Signs you need therapy not a relationship