REFRAME Quick Journal

THIS TOOL IS PROVIDED FREE OF CHARGE TO VISITORS AS A WAY OF SHOWING YOU A NO-STRINGS-ATTACHED SUPPORT UNLESS YOU PERSONALLY CHOOSE TO ASK FOR MORE HELP

USE this form to FRAME up or JOURNAL an upsetting issue in your life or relationships

This form is provided as a guide only for people to work with and obtain a helpful response to enable them to reflect more deeply on the issue they are working with.

(C) 2009 J. R. Turton

Please provide the following information (name and correct email essential):
Name
Email


REFRAME QUICK self-help Journal

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TO WHOM OR WHAT IS THE TARGET OF THIS JOURNAL ENTRY e.g. Is it about you being upset with yourself, other people, life or the divine?
CHECK which one is MOST relevant to this issue you are about to journal

Choose which you are mainly conscious of Mostly focused on ME my sense of self Mostly focused on an OTHER person or persons Mostly focused on LIFE in general and how I view it Mostly focused on GOD or the Divine

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WHEN is about when, where, who was involved and what happened to anchor it.

WHEN...

I FEEL... Here you talk about your emotions and physical feelings
write or choose here Angry Depressed Anxious Shamed Jealous Envious Guilty Hurt

The level of IMPACT? Choose here 1 The absence of any distress. Feeling calm and totally relaxed 2 Neutral feeling or just OK 3 Increased discomfort 4 Noticeable discomfort or distress 5 Discomfort is very uncomfortable 6 Discomfort worsens and affects my life 7 Discomfort is severe and emotional pain interferes with my life. 8 Discomfort increases and it is in my thoughts constantly 9 Discomfort is nearly intolerable 10 Discomfort is extreme and the worst imaginable. I feel panicky and overwhelmed.

I RESPOND BY Choose or write Avoiding Withdrawing being aggressive Sulking Gossiping denigrating Slandering sabotaging Inactive

BECAUSE Here give an explanation of the ideas you hold or think about why the issue occurs for you. If you have no ideas about the reason, then write about what you find yourself thinking when you feel or act the ways you have shared.
Because...


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What do you PREFER occurs for you in relation to the above?


WHEN is about when, where, who was involved and what happened to anchor it.

WHEN...

I WOULD PREFER TO FEEL... Talk about the appropriate emotion and physical feeling you would prefer
choose or write Annoyed not Angry Sad not Depressed Concerned not Anxious Regretful not Shamed Healthy concern not Jealous Competitive not Envious Remorseful not Guilty Disappointed not Hurt

This is the level of IMPACT I would prefer Choose level of IMPACT 1 The absence of any distress. Feeling calm and totally relaxed 2 Neutral feeling or just OK 3 Increased discomfort 4 Noticeable discomfort or distress 5 Discomfort is very uncomfortable 6 Discomfort worsens and affects my life 7 Discomfort is severe and emotional pain interferes with my life. 8 Discomfort increases and it is in my thoughts constantly 9 Discomfort is nearly intolerable 10 Discomfort is extreme and the worst imaginable. I feel panicky and overwhelmed.

I PREFER TO RESPOND BY
Choose or write open to dialogue approachable being assertive reconciling offering positive critique affirming encouraging supporting being free to engage or not

BECAUSE Here give an explanation of the ideas you hold or think about to reinforce your preferred outcome.
Because...

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NOTES on TAKING ACTION

You've outlined the Impact and you've stated your preferences. To bring your preferences to reality requires action of some kind, a response in some way to alter how you're responding right now.

This hinges around what you conclude YOU CAN CHANGE Some things are for OTHERS to change. Some things you may need help from your network of support to be able to change.

YOUR change will show itself in external actions in terms of what you say YES or NOT to GIVING and RECEIVING

It can also show itself in internal actions of what you determine is truly IMPORTANT and URGENT. IF your evaluation of your situation is loaded with an exaggeration of importance and urgency, reducing that level will be felt almost immediately and will influence what you're prepared to give and receive IN your thinking and perceiving which will influence what you give and receive externally to self and others.

IF your evaluation is a minimising (as in denial) of the true Importance and Urgency, an upgrade to its appropriate level will motivate you and guide you in your giving and receiving within and outside yourself.

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WHAT CAN YOU CHANGE?

In your Thinking

Note it in terms of what you could give or receive in your thoughts about what's important and what's urgent

List up to THREE things you could change so that you do not overwhelm yourself and get stuck




In your Taking Action

Again list up to FOUR external actions you could change so that you can get started immediately.

Note it in terms of what you will say YES or NO to giving and receiving and what that giving and receiving will look like



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SUMMARY

What does the counsellor need to know to be able to understand this situation being journalled?



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