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  • Understanding & Awareness Exercise

    This exercise takes into consideration your environment, body, emotions, behaviours, and thoughts. It’s a first step in understanding your current circumstances and trying to gain some awareness and perspective. It may be helpful to jot down some notes or journal about each section.

    • Environmental changes / Life situations:
      Have I experienced any recent changes?
      What have been the most stressful events for me in the past year? 3 years?
      List other significant events or circumstances that come to mind.
    • Physical Reactions:
      What physical symptoms trouble me such as: changes in energy level, appetite,sleep, weight gain or loss? Are there specific physical symptoms such as increased rapid heart rate, breathing difficulty, or pain?
    • Moods:
      What words describe my overall mood?

      Contenthappysadnervousangry
      Guiltydepressedfrightenedproudcheerful
      Disappointedanxiousirritatedashamedinsecure
      Enragedlovinghopefulhopelesspanicky

      Other mood words I want to add:

    • Behaviours:
      What things do I do that I would like to change or improve? At work? At home? With friends? By myself?
    • Thoughts:
      When I have strong moods, what thoughts do I have about myself? Other people? My future? What thoughts interfere with doing things I would like to do or think I should do? What images or memories come into my mind?

    Sources:
    Mind Over Mood, Greenberger & Padesky
    The Anxiety & Phobia Workbook, Bourne

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