Being hard on yourself is a very common response to the type of experiences we deal with here at SARA. Whether it’s hating your body, regretting a thing you said, or just hearing an incessant inner dialogue of negative self-talk, you’re not alone and you deserve to feel good enough, loved, and supported.
Practicing self-compassion is one of the strongest antidotes to those nagging thoughts and feelings. You might be saying ‘but, Sara I’m awful at being compassionate with myself', or ‘I don’t deserve compassion'- and that is why practicing is the keyword here.
You can do this journaling prompt in addition to or instead of the guided audio, try both for deeper support.
- Make a list of everything on your mind right now. Big, small, future, past, imagined, let it rip! You can even set a 2-minute timer as a buffer to stop yourself from spiraling.
- Looking at your list, cross of everything that is not happening right now. Cross off anything that is out of your control. The list should not be the only thing you can directly do something about.
- Pick one thing on the list, and choose the smallest possible action you can take-we’re aiming for small achievable tasks that will give you a small win to build on. For example, I may choose ‘I am so out of shape’ and decide ‘I’m going to go for a five-minute walk right now. Now go do it! Seriously, action relieves anxiety.
In addition to the video and prompt here, I recommend Loving acceptance, soothing balloon, and 4-2-6 breathing, or visiting the grounding and breathing toolkit. You can also email me specific requests, and subscribe to my mailing list below to get notified when I release new content made just for you.
If being overwhelmed is a common experience you’d like more support with, I recommend the Considering Therapy toolkit. I created these based on my own experience as a survivor and integrated evidence-based coping tools, prompts, and exercises to further support you in your unique journey. I'm here for you!
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