Select where the IMPACT influences?

YOU can make MULTIPLE selections by holding your CONTROL button down and left-clicking on Your choices to highlight them all.

My self or things to do with me It impacts my relationships to OTHER persons It's impacts my LIFE in general Things to do with my SPIRITUALITY or GOD

Build a four part IMPACT sentence describing how you are affected...

Use the WHEN part to describe when and where and what happened in relation to your MAIN THING

1. when about because due to with at  

Use the FEEL part to describe the emotions and physical feelings (e.g. tense, tight...) The SENSE is about what you see, hear, feel, taste or smell as Body-sense Feel.

2. I am sensing I am feeling I feel I felt I will feel choose here or write own --> angry scared feeling flat hurt guilty shamed jealous annoyed sad abandoned anxious paranoia irritated timid depressed confused unresponsive depleted humiliated frustrated rage disgust resentment vulnerable low self acceptance panicky sad stuck grief frightfully over joyed defensive

Use the REACT then RESPOND part to describe the behaviours or actions you find you engage in when first activated, and how you respond after that impact. Use the most relevant phrase.

3. I am responding by I responded by I will respond by I am reacting by I reacted by I will react by choose or write your own-> personal putdowns exaggerating the badness putdowns of others saying "I can't cope" demanding what I expect

Use the BECAUSE part to talk about why you think you feel and respond how you do, if you become aware of any Body-Sense and it is a reason for you reacting, share that also.

4. BECAUSE

In summarising your IMPACT sentence, what are your Negative Conclusions about it all in terms of your self, others, life, future?

5. NEGATIVE CONCLUSIONS

HOW upset are you about this IMPACT  ?

Intensity 1. The absence of any distress. Feeling calm and totally relaxed 2. Neutral feeling or just OK, not as relaxed as could be 3. Increased discomfort, unpleasant, but in control 4. Noticeable discomfort or distress, perhaps agitation, but tolerable 5. Discomfort is very uncomfortable, but I can stand it. 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.

HOW often does this kind of  IMPACT  happen for you?

Frequency LOW Not very often LOW to MEDIUM MEDIUM more often than I can ignore MEDIUM TO HIGH HIGH so frequently its very disruptive and upsetting

HOW long does this kind of  IMPACT  last for you in terms of time?

Duration LOW an HOUR max LOW to MEDIUM it can take out a morning or an afternoon MEDIUM it can take out most of a day MEDIUM TO HIGH more than one day up to a week HIGH from a week to a month or more

It's helpful to set some INTERIM GOALS because these will guide your problem-solving and decision-making for a resolution.

How would you PREFER to RESPOND when influenced by this kind of IMPACT (activating event)?

Use the WHEN part to write up the SAME activating event

1. when about because due to with at  

Use the FEEL and RESPOND parts to describe how you desire to FEEL and ACT instead

2. I want to feel choose or write own-> Concerned more than Anxiety Annoyed more than Angry Sadness more than Depressed Competitive more than envious Disappointed more than Hurt Remorseful more than Guilty Regretful more than Shame Healthy concern rather than Jealous

3. I want to respond by choose or write own-> accepting myself without harsh critique not exaggerating things accepting others assessing my cope-ability truthfully being more flexible and adapting

Use the BECAUSE part to talk about why you have selected the above

4. BECAUSE

What revelations of truth or evidence or logical thinking encourage you towards a positive conclusion about your preferences?

5. POSITIVE CONCLUSIONS

It may be helpful to you to check what you've written or selected before you click on the "Click to Send it" button. To begin afresh click on the "Click to start over" button.  To get a RECORD of this, PRINT THE PAGE or ask the counsellor for an email copy.