THE RELATIONSHIP TOOL

TIP FOR THE INDIVIDUAL: BECOME AWARE

 

This exercise is to help you make connections between your emotions and how you react to them. Our behaviors are impacted by our stress.

Choose a moment in your life that was especially difficult. This could be any number of instances. For example, when you received your diagnosis... when you couldn’t go to a social event... or when you saw people staring at you...

Sit for 3 minutes and reflect on this time. Set a timer if you need to.

Write down every emotion that surfaces for you as they come up.

Now, take the next 3 minutes to reflect on this instance.

This time, write about how you acted – or reacted – to it.

Use a blank page in a notebook, the notes on your phone, or our template below. Here is an example...

 
 
 
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becoming aware:

An exercise for connecting our emotions and our behaviors…

Step 1: A moment that was difficult due to my illness/disability…

I overheard someone at work talking about how they feel sorry for me...

Step 2: The emotions that come up as a result of this moment…

  • Anger (that they seem to consider me inferior to them)

  • Fear (that my career advancement might be compromised by how people see me)

  • Sick (because this happens all the time; it makes my stomach hurt)

  • Sad (...why does this have to be my life? What did I do to deserve this?)

Step 3: The behaviors I expressed as a response to this moment…

  • I went to the bathroom at work and cried

  • I skipped the staff meeting that afternoon

  • I went home and drank too much