1. I Cannot Do ONE MORE THING!!!! Saybra R. Chapman, LMHC

4. Peace-Seeking Peace: It does not mean to be in a place where there is no noise, trouble or hard work; it means to be in the midst of those things and still be calm in your heart. Source Unknown. ☯ Saybra R. Chapman, LMHC

5. Levels of Intervention/Prevention Relief when emotions are high Planning Ahead : Minimizing Highly Emotional Situations Challenging Beliefs and Scripts Saybra R. Chapman, LMHC

6. Top Tier Relief During Highly Emotional Times Humor Hot Baths Exercise Meditation/Prayer Deep breathing exercises Napping Other “time for self” (Keep it healthy) Mantras (mental flash cards) Saybra R. Chapman, LMHC

8. Planning Ahead : Minimizing Highly Emotional Situations What’s causing my ………….? (stress, anger, sadness, anxiety, unhappiness) What’s causing my ………….? (stress, anger, sadness, anxiety, unhappiness) What about it do I control? (Work with that; let go of the rest) What about it do I control? (Work with that; let go of the rest) How can I change the pieces I control? How can I change the pieces I control? Saybra R. Chapman, LMHC 2 nd Tier

9. Planning Ahead : Minimizing Highly Emotional Situations Delegate Use your planner for events and duties. Shelve regular duties until “events” are over. Spend only what you have; shift to an accrual system instead of using credit Evaluate and rid out outdated rituals Be creative in simplifying tasks, even fun tasks. Learn new communication skills Saybra R. Chapman, LMHC 2 nd Tier

10. Planning Ahead : Minimizing Highly Emotional Situations Those Pesky Communication Skills Learn to Say “NO” Many people talk too much Are you trying to explain until they agree with you? In many cases, explaining is a courtesy. The more you explain, the more negotiable things become. Say what needs to be said Are you answering “statements” Learn, practice and use “conversation stoppers.” Combine “conversation stoppers” with the “broken record.” Saybra R. Chapman, LMHC 2 nd Tier

11. Challenging Beliefs and Scripts Every endeavor need not be perfect or unique. You are not responsible for everyone’s feelings. Evaluate your own need for an “image”. Contribute only what you can. Re-identify your life values/priorities. How important will any of this be in 5 years? Develop “mantras” to use in Level 1. Connect with your spiritual self Everything doesn’t need to be done before you stop and relax. Saybra R. Chapman, LMHC 3 rd Tier

12. Keep this in mind… You always control your attitude You always control your responses and whether or not you engage in conversation Beyond sustenance, you control your perceived needs. Saybra R. Chapman, LMHC

13. Being Stuck vs. Being in Transition Some things to look forward to Talk with a professional

14. “I can’t do one more thing.” Preventative Purposeful Process Personal /Individual Peace: It does not mean to be in a place where there is no noise, trouble or hard work; it means to be in the midst of those things and still be calm in your heart. ☯ Saybra R. Chapman, LMHC