INCREASE POSTIVE EMOTIONS
ATTEND TO RELATIONSHIPS
Repair old relationships
Reach out for new relationships
Work on current relationships
AVOID AVOIDING
Avoid giving up
BE MINDFUL OF POSITIVE EXPERIENCES
FOCUS your attention on positive events that happen
REFOCUS when your mind wanders to the negative
Be UNMINDFUL of worries
DISTRACT from:
Thinking about when the positive experience WILL END
Thinking about whether you DESERVE this positive experience
Thinking about how much more might be EXPECTED of you now
CHANGING EMOTION BY ACTING OPPOSITE TO THE CURRENT EMOTION
FEAR
Do what you are afraid of doing... OVER AND OVER AND OVER.
Approach events, places, tasks, activities, people you are afraid of.
When overwhelmed, make a list of small steps or tasks you can do.
DO the first thing on the list
GUILT OR SHAME
When guilt or shame is JUSTIFIED (emotion FITS your wise mind values)
Repair the transgression
Say your sorry, apologise.
Make things better, do something nice for person you offended ( or someone else if that is not possible).
Commit to avoiding that mistake in the future.
Accept the consciences gracefully.
Then let it go.
GUILT OR SHAME
When guilt or shame is UNJUSTIFIED (emotion DOES NOT fit your wise mind values)
Do what makes you feel guilty or ashamed....OVER AND OVER AND OVER.
Approach, don't avoid.
SADNESS OR DEPRESSION
Get Active, approach, don't avoid
Do things that make you feel competent and self-confident
ANGER
Gently avoid the person you are angry with rather than attacking them (Avoid thinking about him or her rather than ruminating).
Do something nice rather than mean or attacking
Imagine sympathy and empathy for other person rather than blame.
LETTING GO OF EMOTIONAL SUFFERING
Mindfulness of your Current Emotion
OBSERVE YOUR EMOTION
NOTE its presence
Step BACK
Get UNSTUCK from the emotion
EXPERIENCE YOUR EMOTION
As a WAVE, coming and going
Try not to BLOCK emotion
Try not to SUPPRESS emotion
Don't try to GET RID of emotion
Don't PUSH it away
Don't try to KEEP emotion around
Don't HOLD ON to it
Don't AMPLIFY it
REMEMBER YOU ARE NOT YOUR EMOTION
Do not necessarily ACT on your emotion
Remember times when you have felt DIFFERENT
PRACTIVE LOVING YOUR EMOTION
Don't JUDGE your emotion. Practice WILLINGNESS
Radically ACCEPT your emotion
ACTIVITIES THAT ARE PLEASANT
such as playing my keyboard, taking photos on a digital camera and writing poems to them, joining a community programme or a church, thinking that I'm a person who can cope, remembering beautiful scenery, singing in my room having a lovely warm bath with candles and bubble bath, meditating
