1. Change Your Thinking Style

Over the years, we develop habitual ways of thinking that affect how we communicate, relate to others, and understand ourselves.

👉 Remember: Our thoughts influence our feelings and our behaviour.

When negative thoughts arise, pause and ask yourself:
“Is this a fact, or an assumption?”

Reflection prompt: What is your thinking style? Could changing it improve how you feel and respond to situations?

2. Dealing with Distressing Situations

When faced with distress, practice the simple STOP skill:

Stop

Take a breath

Observe what is happening

Proceed mindfully

💡 Even a short pause and a few breaths can create space, bring clarity, and help you decide the most helpful next step.

3. Mindfulness Practice

Mindfulness is a powerful tool for managing emotions and cultivating presence. There are many apps available — choose one that suits your personality and style.

Try a short mindful activity (1–2 minutes):and change your neural pathway 

Look: notice colours, shapes, and movement.

Listen: attend to sounds inside and outside of you.

Smell: notice scents in the air.

Touch: feel the chair, the floor beneath your feet, your own skin.

Breathe: notice your breath in your chest, belly, throat, and nose.

When other thoughts arise (as they will), gently return your attention to the present moment.

4. A Compassionate Attitude

Describe your experiences rather than judging them.

Notice whether they are pleasant, unpleasant, or neutral — without labelling them as “good” or “bad.”

Keep in mind: It is as it is. This moment will pass.

✨ Practising patience and compassion with yourself is just as important as the skill itself.