EMDR Trauma Healing Workbook

TRAUMA HEALING WORKBOOK

Identifying EMDR

EMDR (Eye Movement Desensitization and Reprocessing) is a therapeutic method developed by Dr. Francine Shapiro that is based on the idea that traumatic memories can be stored in the brain in an incomplete or unprocessed form, which can cause distressing symptoms such as anxiety, depression, and flashbacks.

EMDR is designed to help individuals process these traumatic memories in a more adaptive way so that they can reduce the negative symptoms associated with them.

Processing or recalling a traumatic memory while simultaneously engaging in some form of bilateral stimulation, such as eye movements, tapping, or tones helps activate the brain's natural information processing system, allowing a person to process the traumatic memory in a more adaptive way. EMDR has been found to be effective in treating a variety of conditions such as PTSD, anxiety, depression, and phobias. It is considered an evidence-based treatment that has been validated by several research studies. It is also used for other types of emotional distress, such as for processing traumas that are not necessarily related to a specific event. It's important to note that EMDR is a complex therapy that requires specific training and certification and that it should be conducted by a trained and qualified EMDR therapist. It is important to note that EMDR is not appropriate for everyone and that your therapist will assess you and help you determine if EMDR is the best treatment for you.

This workbook Journal is to be used with therapy or after therapy sessions.

8 Phases OF EMDR THERAPY

EMDR therapy typically consists of eight phases, which are designed to help a person process and overcome traumatic memories and other emotional disturbances.

HISTORY AND TREATMENT PLANNING

During this phase, a therapist will gather information about your past and present, including any traumatic events or experiences, as well as your current symptoms and goals for therapy.

PREPARATION

During this phase, the therapist will provide you with information about EMDR therapy and teach you various coping and self-calming techniques.

ASSESSMENT

The therapist will help you identify specific traumatic memories or experiences that will be targeted in therapy.

DESENSITIZATION

You'll be asked to recall the traumatic memory while simultaneously engaging in bilateral stimulation (eye movements, taps, or tones) to begin desensitizing you to the traumatic memory.

INSTALLATION

During this phase, the therapist will help you install positive beliefs and emotions to replace any negative ones associated with the traumatic memory.

BODY SCAN

The therapist will help you identify and process any physical sensations or symptoms related to the traumatic memory.

CLOSURE

During this stage, the therapist will help you to safely end the session and provide information on what to expect in the next session.

REASSESSMENT

The therapist will check in with you to assess the progress made during the previous session and to identify any new target memories or issues that need to be addressed in the next session.

Target Memory PRE SESSION

Identify a specific image or part of the traumatic memory that represents the most severe emotional pain or distress. This is known as the "Target Memory" or "Target Image". This specific image or memory is the focus of the therapeutic process.

What is the focus or target memory of me wanting to do an EMDR session?

What is the particular image or aspect of the traumatic memory that causes me the most distress?

What does this target image make me feel about myself?

On a scale from 0 -10 ( 0- lowest and 10- highest), how disturbing does this target memory feel to me now?

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LOW

HIGH

Target Memory POST SESSION

Here are some questions that could be used to evaluate your progress and experience after an EMDR therapy session. It's important to note that EMDR therapy is a process, and progress may vary from person to person and may not be linear. How do I feel after today's session?

On a scale of 1 to 10, with ten being the most severe, how distressing do I find the target memory now?

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LOW

HIGH

Have I noticed any changes in how I think or feel about the target memory?

Are there any new memories or associations that came up during the session?

POST SESSION CONTINUED

Are there any new physical sensations or symptoms that I have noticed?

Have I noticed any changes in my overall mood or functioning since the last session?

Are there any new coping mechanisms or self-soothing techniques that I would like to practice?

Are there any concerns or questions that I would like to discuss for our next session?

Are there any specific aspects of the target memory that I would like to focus on in the next session?

History Taking EXERCISE What traumatic events have you experienced in your life? List as many as you can remember and write a brief description of each one.

My Trauma SYMPTOMS

Trauma can affect our emotions, our bodies, and how we behave in lots of different ways. This could be physical: chronic pain, fatigue, insomnia, stomach ulcers Or emotional: depression, anxiety, and post-traumatic stress disorder (PTSD)

What are the main symptoms you are currently experiencing due to the traumatic event/s?

MY MAIN SYMPTOMS

Identifying TRIGGERS

Describe, in broad terms, what triggers the trauma memory/feelings.

Subjective Units of Distress Scale (SUDS) 100 = extreme anxiety 50 = significant anxiety 0 = no anxiety SUDS (0-100)

Describe specific trigger-provoking situations, people or emotions:

EMDR TREATMENT PLAN

What other situation presents as an indirect trigger for my trauma?

Social

Close relationships

Work / school / community

What future situations could trigger my trauma response?

Social

Close relationships

Work / school / community

Is there anything I need to give up, change or confront in order to assist my healing process.

Change

Confront

Give up

EMDR Cognitions NEGATIVE VS POSITIVE

SELF DEFECTIVENESS

POSITIVE COGNITION

NEGATIVE COGNITION

Recognizing personal strengths and abilities Accepting mistakes and learning from them Being open to feedback and constructive criticism Practicing self-compassion and self-forgiveness Seeing failures as opportunities for growth and learning Setting realistic goals and celebrating small successes Focusing on the present moment and not dwelling on past failures Challenging negative self-talk and replacing it with positive affirmations Recognizing that perfection is not attainable, and it's okay to make mistakes. Recognizing that self-perception is subjective, and others may perceive you differently Recognizing and accepting personal accountability for one's actions and decisions. Setting and upholding personal boundaries. Distinguish between what is/isn't within one's control. Being able to ask for help and support when needed. Taking care of oneself physically/emotionally/ mentally. Being able to say "no" when it's necessary. Being able to apologize and make amends. Being able to set realistic and achievable goals. Being able to take on appropriate level of responsibility for one's own life. Being able to let go of things that are not one's responsibility and focus on what is within one's control POSITIVE COGNITION

Automatic thoughts such as "I can't trust anyone" Overgeneralizing "people always let me down" Mind reading "they must be thinking bad of me" Should statements "I should have known better" Personalization "it's my fault" Blaming "It's his fault" Catastrophizing "This is going to be a disaster" Discounting the positive "It doesn't count, it was just luck" Global labeling "I'm a failure" Emotional reasoning "I feel guilty, so I must be guilty"

RESPONSIBILITY

NEGATIVE COGNITION

Automatic thoughts such as "It's all my fault" Blaming oneself for others mistakes or problems. Feeling guilty for things that are not under one's control. Shouldering the blame for things that are not one's responsibility. Feeling responsible for the happiness of others Apologizing excessively even when it's not one's fault. Taking on others problems as one's own Not setting boundaries and taking care of oneself Ignoring one's own needs in order to meet the needs of others Over-functioning and taking on too much responsibility.

NEGATIVE VS. POSITIVE COGNITIONS CONTINUED

SAFETY/VULNERABILITY

POSITIVE COGNITION

NEGATIVE COGNITION

Lack of trust in oneself and others. Fear of expressing and sharing one's thoughts, feelings, and needs. Difficulty in setting and maintaining boundaries. Difficulty in asking for help and support. Fear of new experiences and perspectives. Fear of failure and rejection. Difficulty in being honest and authentic with oneself and others. Fear of change and growth. Difficulty in taking care of one's physical, emotional, and mental well-being. Difficulty in forming and maintaining healthy and supportive relationships. Automatic thoughts such as "I can't do anything right" Overgeneralizing "nothing ever goes my way" Mind reading "I know they're going to say no" Should statements "I should have made a different choice" Personalization "It's my fault" Blaming "It's their fault" Catastrophizing "This is going to be a disaster" Discounting the positive "It doesn't count, it was just luck" Global labeling "I'm a failure" Emotional reasoning "I feel hopeless, so it must be hopeless" NEGATIVE COGNITION

Trusting oneself and others. Feeling safe in expressing and sharing one's thoughts, feelings, and needs. Being able to set and maintain healthy boundaries. Being able to ask for help and support when needed. Being open to new experiences and perspectives. Being able to take risks and learn from failures. Being able to be honest and authentic with oneself and others. Being able to be open to change and growth. Being able to take care of one's physical, emotional, and mental well-being. Being able to form and maintain healthy and supportive relationships Recognizing and accepting personal responsibility for one's choices and actions Setting and achieving personal goals Being able to distinguish between what is and isn't within one's control Being able to make decisions with confidence Being able to learn from past experiences and choices Being able to take calculated risks Being able to adapt to change and uncertainty Being able to set and maintain boundaries Being able to take care of oneself physically, emotionally, and mentally Being able to make choices that align with one's values and beliefs POSITIVE COGNITION

CONTROL/CHOICE

Cognitive INTERWEAVES

Identify 3 negative beliefs or thoughts (NT) related to your traumatic event. Write down evidence that contradicts this negative belief or thought (CE) and then write down a new, more positive belief or thought that you would like to adopt in place of the negative one (PB).

Practice visualizing yourself holding this new, more positive belief or thought. NT CE PB

CE

NT

PB

CE

PB

NT

Thinking about NEGATIVE VS. POSITIVE COGNITION

Write down a negative thought or belief you have about yourself, such as "I'm not good enough." Next to it, write down a positive counter thought, such as "I am worthy and capable of success." Reflect on the evidence for both the negative and positive thoughts. Evaluate the accuracy of both thoughts and determine if the positive thought is more realistic. Repeat the process for additional negative thoughts. Example: Negative thought: "I'm not good enough." Positive counter thought: "I am worthy and capable of success." Evidence for negative thought: I made a mistake on a recent project at work. Evidence for positive thought: I have received recognition and praise for previous projects I have completed. Accuracy: While the mistake on the recent project is real, it does not define my worth or abilities as a whole. The positive thought is more realistic and accurate. This exercise can help you recognize and challenge negative thought patterns and replace them with more positive and realistic perspectives

Evidence for positive thought

Negative Thought

Evidence for negative thought

Positive counter thought

Accuracy

Affective INTERWEAVES

Identify three intense or overwhelming emotions that you experience in relation to the traumatic event. Write down the feeling and describe the physical sensations that come with it. Write down a list of coping mechanisms or self-soothing techniques that you can use to manage this emotion. Practice using one or more of these coping mechanisms or self-soothing techniques.

Physical Sensations

Coping Mechanisms

Emotion

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Identify three strengths or resources you can use to cope with difficult situations or emotions. Write down the resource strength and give an example of how you have used it in the past when you have been triggered about your trauma. Resource IDENTIFICATION

MY TOP THREE PERSONAL STRENGTHS ARE:

HOW I USED THEM:

Identify a positive belief or emotion that you would like to develop. Write a short script/letter to yourself, in which you help yourself develop and internalize this positive belief or emotion. Practice the script several times, visualizing and feeling the positive belief or emotion strongly. R D I RESOURCE DEVELOPMENT & INSTALLATION A positive belief or emotion that you would like to develop is:

Script or letter to myself:

Body INTERWEAVES

The mental body scan assists an individual with not only muscle relaxation but also promotes stress relief. This simple technique reconnects a person with their body awareness and, as a result, can help you recognize what the physical aspect of you needs.

This method is segmented into three parts in connection to the different areas of your body: the lower body, upper body, and the head.

Dedicate 15 minutes daily for one full week to do this exercise. If you find it helpful, you can continue doing it.

Step 1: Become Aware of Your Lower Body Start off by choosing a quiet space and get into a comfortable sitting position with your feet grounded on the floor. Begin by slowly focusing your attention on your feet. Be aware of the sensations you feel, starting with your toes. Gradually, move your attention to the soles of your feet, up through the ankles.

If you detect pain, acknowledge it, and any thoughts or emotions accompanying it, and gently breathe through it.

Next, concentrate on the lower parts of your legs. Notice any sensations that you might experience there. Does this part feel tense? Or does it feel light?

Slowly move your attention to your knees. Keep on moving your awareness upwards towards your thighs. This entire step can be done in 5 minutes.

BODY SCAN CONTINUED

Step 2: Become Aware of Your Lower Body Start with your torso. What are you experiencing? Is your belly at ease, or are your stomach muscles cramped and tight? Do you feel nervous or calm? Now you can focus on your lower back. It is usual for this part of your body to accumulate tension and weariness. If you feel a negative sensation, breathe in and breathe out. Welcome whatever feelings you may be experiencing in your lower back, and keep doing the exercise.

If your mind starts to wander, gently shift your focus back to your body. You can continue upwards, scanning your chest and back. What do you feel?

Now, could you bring awareness to your hands? Start with the fingertips, through the fingers, and the palm of your hands. Be aware of any numbness, tingling, or temperature you may feel.

Move your attention up towards your forearms, through your elbows, and the upper part of your arms. Spend 5 minutes on this step.

Step 3: Become Aware of Your Shoulders and Head Now bring your attention to your shoulders and all your neck muscles. Please keep in mind how this area feels. Do you have tension in the muscles?

Move your awareness up to your head. Be mindful of your chin, mouth, nose, eyes, and ears. Do you have any physical sensations or any type of strain?

Please keep in mind how your head feels too. Do you have a headache or feel any form of pressure? Does your head feel light and relaxed, or does it feel heavy and tight?

Don't worry if your mind starts wandering; just slowly shift your focus back on the exercise.

Future TEMPLATE

Imagine yourself in a future where you have successfully processed the traumatic memory and have moved on. Write a short description of this future, including what you are doing, who you are with, and how you feel. Practice visualizing this future and feeling the positive emotions associated with it.

SPIRAL TECHNIQUE EXCERCISE

Identify the traumatic experience that you would like to process.

Rate the level of distress that you experience when thinking about the event on a scale of 0-10, with 10 being the highest level of distress.

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HIGH

Close your eyes and focus on the traumatic experience. Imagine that you are standing at the bottom of a spiral staircase, and the traumatic experience is at the top. Start walking up the staircase, imagining that with each step you are moving closer to the traumatic experience. As you reach the top of the staircase, imagine that you are fully immersed in the traumatic experience. While you are fully immersed in the experience, imagine that you are breathing in and out, focusing on the experience. Imagine that with each exhale, you are releasing the distress and negative emotions associated with the traumatic experience. After a few minutes, imagine that you are walking down the staircase, away from the traumatic experience. Open your eyes and rate the level of distress that you experience when thinking about the event again on a scale of 0-10.

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HIGH

Diaphragmatic BREATHING

Start by finding a comfortable and quiet place to sit or lie down. Place one hand on your chest and the other hand on your belly, just above your navel. Take a deep breath in through your nose, feeling your diaphragm (belly) expand as you fill your lungs with air. Hold your breath for a count of 3. Slowly exhale through your mouth, feeling your diaphragm (belly) contract as you empty your lungs of air. Repeat this process for 5-10 minutes, focusing on deep, slow breaths and allowing your body to relax. As you get more comfortable with the exercise, try to increase the number of breaths you take in a minute. Finish by taking a few deep breaths, feeling relaxed and calm.

Tips:

Keep your breathing slow, deep, and smooth throughout the exercise. Avoid holding your breath between inhaling and exhaling. Stay focused on the sensation of your diaphragm expanding and contracting. If you feel lightheaded, take a break and come back to the exercise later.

Progressive MUSCLE RELAXATION

This technique involves tensing and then relaxing different muscle groups in the body, starting with the feet and working up to the head. This helps to release muscle tension and promote relaxation.

Point or flex your feet, then let them relax

Suck in your abdomen, then release the tension and let it fall.

CALVES

FEET

BACK

THIGHS

TORSO

Curl your toes tightly into your feet, then release them.

Squeeze your shoulder blades together, then release them

Squeeze your thighs together tightly, then let them relax.

Make fists and squeeze them toward your shoulders, then let them drop.

Scrunch your facial features to the center of your face, then relax

ARMS

HEAD

SHOULDERS

HANDS

FACE

Lift and squeeze your shoulders toward your ears, then let them drop.

Make a fist by curling your fingers into your palm, then relax your fingers..

Nod your head front and back then move in circular a motion.

My Safe Place GUIDED IMAGERY

The safe place or calm place technique is a technique used in EMDR therapy to help you create a mental and emotional "safe haven" to which you can retreat during times of distress. Visualize a place where you feel safe, calm, and protected. This place can be real or imagined and can include things like a peaceful beach, a secluded forest, or a warm and cozy room. Use all of your senses to experience the safe place in your mind as vividly as possible, including the sights, sounds, smells, and feelings of the place.

Describe your safe place in detail.

What can you hear, smell, touch and taste?

What does it look like

MY SAFE PLACE CONTINUED

How do you feel when you are in this safe place?

What makes this place special and unique to you?

How do you feel when you think about this safe place?

What do you do in your safe place?

How can you bring the feeling of safety and calm from your safe place into your daily life?

How can you use your safe place as a tool for coping with stress and anxiety?

MY SAFE PLACE CONTINUED Write down a few words or phrases that remind you of your safe place, and keep them with you as a reminder of where you can go whenever you need to feel safe.

Example: Secure, tranquil, sunset, beach, wind , comfortable, protective

My Safe Space Descriptive Prompts

Support Network LIST

Make a list of your support network

Who out of your support network understands and accepts you the most?

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Defining MY FEELINGS

It can be hard to find words to describe how you are feeling. Here is a feelings wheel full of words. Mark the words on the blank wheel that feel relevant to you.

RAGE FURIOUS

JEALOUS

SELFISH

GUILTY REMORSEFUL HOSTILE

FRAGILE

FRUSTRATED

HURT

ISOLATED

WEAK WORTHLESS INFERIOR

VULNERABLE

STRESSED IRRITATED ANGRY CRITICAL SKEPTICAL

PERPLEXED

MISERABLE

LONELY

EXCLUDED THREATENED NERVOUS CONFUSED INSECURE WORRIED

DEPRESSED

BORED

MAD

INDIFFERENT

ANXIOUS REJECTED OPTIMISTIC EXCITED PLAYFUL CONTENT

SAD

SCARED

ASHAMED

EMBARRASSED

TRUSTING CONNECTED

HOPEFUL

CALM

HAPPY

BELONGING

ENERGETIC

STRONG

SENSITIVE

THANKFUL

AROUSED

ACCEPTED

INTERESTED

PEACEFUL

CREATIVE COURAGEOUS POWERFUL PROUD

LOVING

JOYFUL

THOUGHTFUL INTIMATE

SERENE

VALUED

FAITHFUL EMPOWERED FOCUSED LOYAL

CURIOUS

CONFIDENT

RELAXED

SUCCESSFUL

SAFE

RESPECTED APPRECIATED

My Feelings WHEEL

MAD

SAD

SCARED

CALM

HAPPY

STRONG

EFT consists of tapping/stimulating acupuncture points that are connected to our emotions. Although Tapping is relatively new to Western health and wellness, the healing concepts that it’s based on have been used in Eastern medicine for over 5,000 years. Like acupuncture and acupressure, Tapping is an assortment of methods that utilize the body’s energy meridian points. Science shows us that the body is made up of energy so we should pay attention to how it affects us. Tapping suggests that by recovering balance to the body’s energy you will improve the negative emotions and physical symptoms that stem from the energy disruption or blockage. Tapping restores the body’s energy balance and releases negative energy. The basic technique consists of you concentrating on a negative emotion or situation that’s bothering you. While keeping your focus on this issue, use your fingertips to tap 5-7 times each on 12 of the body’s meridian points followed by affirmations of self acceptance and positivity. Once you release the negative emotion there will be no need to talk about it over and over again. This ensures that you do not attract similar negative situations or emotions. 1: Think of the trauma that has been causing you anxiety. Rate the intensity you currently feel 1-10 ( 1 being lowest) 2: Repeat this affirmation 3 x "Even though I have been through ( Your specific trauma) I completely accept myself and I know everything will be okay." Emotional Freedom TECHNIQUE

3: Tap five times on each point while thinking about your problem and repeating your affirmation.

4: Once done, rate the emotional intensity of your problem again if this has not dramatically decreased then repeat the entire method again.

Tapping POINTS

EYBROWS

TOP OF HEAD

SIDE OF EYE

SIDE OF EYE

UNDER NOSE

UNDER LIP

COLLAR BONE

COLLAR BONE

TENDER POINT

TENDER POINT

UNDER ARM

UNDER ARM

FINGER TIPS USED FOR TAPPING

KARATE CHOP POINT

Letter TO YOUR GREATEST FEAR

Write a letter to your greatest fear explaining why it has no power over you. Provide evidence as to why there is no reason to be scared anymore.

Negative thoughts are an inevitable part of life, and we need to acknowledge them to overcome them. Remind yourself that you are not your thoughts but that you do have the power to alter them. When you recognize that you are NOT your thoughts or your trauma, it becomes easier to disassociate from the negative thinking and focus on thoughts that serve you. Overcome NEGATIVE THINKING

Write down the 5 most painful negative thoughts and rate them 0-5 where 5 is most and 1 is least painful).

1. 2. 3. 4. 5.

What would you say to a loved one if they used this negative language about themselves?

Now you have identified the thoughts that are the most upsetting and have started to disassociate from them; you can replace them with something positive. As you rephrase your thoughts, imagine the positive and loving language you would use with someone you cared for. Re-write the thoughts into loving, positive messages.

1. 2. 3. 4. 5.

Try out ACTIVITIES List activities requiring concentration that would distract you from your distressing emotions.

Self-soothing EXAMPLES

Remember that the goal of these activities is not to avoid or solve the problem that is causing distress, but rather to provide a temporary break and give you a chance to recharge and regroup. It's important to find activities that are enjoyable and help you feel calm and centered.

Physical activity/exercise

Embracing Sound

Creative activity

Such as drawing, painting, or working on a puzzle.

Listening to music or a podcast, or watching a movie or TV show.

Such as going for a walk, run, or bike ride, or doing yoga or other forms of movement.

Reading

Practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, or meditation Relaxing

Quality Time

Reading a book or magazine, or engaging in a leisure activity such as gardening or cooking

Spending time with friends or loved ones, either in person or virtually.

Technology Break

Seeking out support by talking with a friend or loved one, joining a support group, or seeking professional help from a therapist or coach. Social Support

Self-care

Taking a break from screens and technology and engaging in a low-tech activity, such as coloring, knitting, or journaling

Engaging in a self-care activity, such as taking a warm bath or shower, or giving yourself a manicure or pedicure

30-day Self-care CHALLENGE

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Go on a Leisurely Walk Alone

Create a Vision Board

Be Good to Someone You Love

Start a New Inspiring Book

Declutter 10 Items

DAY 6

DAY 7

DAY 8

DAY 9

DAY 10

Detox From Social Media

Do a Random Act of Kindness

Hydrate with 8 glasses of water

Commit to a Day of Eating Healthy

Get a Massage

DAY 11

DAY 12

DAY 13

DAY 14

DAY 15

Find a Quiet Spot and Read

Get an Extra Hour of Sleep

Create a Fitness Goal

Meditate for 10 Minutes

Try Something New

DAY 16

DAY 17

DAY 18

DAY 19

DAY 20

Create a Morning Routine

Do something spontaneous

Skip the Added Sugar

Write 3 Intentions for Yourself

Unplug for 12 hours

DAY 21

DAY 22

DAY 23

DAY 24

DAY 25

Create a Bedtime Routine

Start Your Day With Gratitude

Identify Three Stressors

Send a “Thank You” Note

Engage in Self Reflection

DAY 26

DAY 27

DAY 28

DAY 29

DAY 30

Take a personal day

Give Yourself a Daily Facial

Watch sunset or sunrise

Call a friend

Make a Wish

COPING

STRATEGY

SUD 0 - 10

SEVERITY

T.I.C.E.S RECORD KEEPER IMAGE TRIGGER BEHAVIOR Briefly note what you are seeing, feeling, thinking, and the trigger in the TICES tracker below. Then use your Calm/Safe Place or Breathing Shift technique to help you calm down. MEMORY EMOTION

Mood TRACKER

Jan

Feb

Mar

Apr

May

Jun

Jul

Aug

Sep

Oct

Nov

Dec

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1

31

3

30

4

29

5

28

6

7

27

26

8

25

9

TODAY I FEEL...

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10

23

11

12

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17

FILL IN PREFERRED COLOR

MOSTLY ANXIOUS

MODERATEL Y ANXIOUS

MINOR ANXIETY

MILD ANXIETY

Respected

Caring

Friendly

Optimistic

Generous

Honest

Valued

Reliable Brave Able

I am

Loved

Powerful

Forgiving

Worthy

Enough

Strong

MY TOP BLESSINGS / GIFTS THIS WEEK WERE... My Weekly: GRATITUDE REFLECTION

What did I learn this week?

How did I make myself feel good?

Who inspired me this week and how?

What special moment made me feel abundant with gratitude?

What am I looking forward to most next week?

What was my achievement?

MY TOP BLESSINGS / GIFTS THIS WEEK WERE... Journaling PAGE

Write 3 intentions for yourself

Identify three stressors

Make a wish

Brainstorming IDEAS AND THOUGHTS