Worksheet 3 v2
Worksheet 3: The Pentad mind exercise: • The pentad mind exercise has 5 steps and it helps you identify and eliminate any stressful or negative emotions from your body. • Go through the 5 steps outlined below and rid yourself of any negative emotions you experience in your life right now.
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Pick a situation or problem that is causing you to feel negative. Step 1: Observe the physical reaction
Run the 1 min body scan: Close your eyes for 1 min and imagine you are running a body scan. Look for any symptoms of discomfort which include: •
Pain
•
Uneasiness
•
Stiffness
•
Tension
•
Tightness
Imagine starting the scan from your feet and move upwards towards your knees and check for any discomfort in your lower limbs. Next move upwards to your thighs and check for any feelings of discomfort. Continue the same process, move upwards to your lower MODERNSTRESS M A N A G E M E N T
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abdomen, to your lower back, upper back, chest region, shoulders, hands, palms and fingers, your neck region, your face, your forehead and your scalp and notice for any signs of discomfort. Become aware of the physical symptoms of discomfort you feel in your body. Use the picture below to make a note of where you feel the symptoms. Refer the picture below and type in the physical symptoms of. Physical symptoms I experience in my body:
The picture below is interactive. Type in any symptoms of pain, stiffness, tension, uneasiness or tightness in that part of the body
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After you have identified the physical symptoms, notice the physical reaction and feel it completely, don’t avoid or ignore any physical stiffness or pain, just observe it, feel it completely, be present with it for some time and breathe deeply while you observe the feeling of discomfort. Next imagine gently relaxing that part of the body. Imagine the physical discomfort slowly dissolving away.
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Step 2: How do you feel about the situation or problem? Identify the negative emotion and name it. By doing this you acknowledge that a situation is causing you to feel stressed and you allow your mind to deal with the situation and eliminate the problem from your life. All negative emotions fall into five main categories: Fear, Guilt, Grief, Humiliation & Dissatisfaction. Go through the words listed under each of these five groups and pinpoint the emotion you are experiencing. Fear Afraid Attacked Insecure Intimidated Scared Terrified Threatened Under-protected Unsafe Frightened Skeptical Suspicious Guarded Untrusting Interrogated Judged
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Guilt Obligated Accused Blamed Pressured Guilt-tripped Sad Guilty Undeserving Unworthy Regretful Feel it was my fault Liable Burdened
Grief Resentful Manipulated Misunderstood Cheated Loss Lied about Lied to Misled Punished Robbed Unfairly judged Rejected Abandoned Neglected Falsely accused Abused Disbelieved Untrusted Sorrowful Grieving Mourning Discouraged Restricted
Humiliation Disgraced Bashed Criticized Dehumanized Disrespected Embarrassed Humiliated Worthless Insulted Invalidated Labeled Mocked Put down Ridiculed Stereotyped Underestimated Discriminated Invaded Forced Brushed off Disapproved of Ignored Violated
Dissatisfaction Imprisoned Inhibited Powerless Suffocated Trapped Invisible Left out Lonely Alone Confused Unheard Unknown Unimportant Uninformed Unloved Unsupported Unwanted Uncared Insignificant Cynical
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Step 3: Release the sense of entitlement to the negative emotion: Even though you may be in a tough situation, you have the power to say “NO” and just refuse to feel bad about the current situation and instead choose to look at it rationally. Once you let go of the emotional charge attached to a particular situation, you will be able to free up your thinking and intelligence and use them to solve the situation. Many times emotion can fog your thinking, the key insight here is to refuse to feel entitled to the negative emotion and look at the situation rationally.
Step 4: Take responsibility for getting yourself into that position: Questions: Why did I put myself in such a situation? 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ Why couldn’t I anticipate/foresee this situation? 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ MODERNSTRESS M A N A G E M E N T
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How can I prevent such a situation from repeating in the future? What do I need to learn? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________ What 3 steps can I take ensure that such an event never repeats in the future? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________
Step 5: Identify the need that is not being met: What basic needs do I want to have fulfilled in this situation? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________
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How can I fulfill those needs in a healthy way without any longterm negative consequences? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________ (Optional) If you are unable to find a healthy way to fulfill a certain need, find a close alternative (distraction) to replace the need. 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________
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www.drsteves.com
Pick a situation or problem that is causing you to feel negative. Step 1: Observe the physical reaction
Run the 1 min body scan: Close your eyes for 1 min and imagine you are running a body scan. Look for any symptoms of discomfort which include: •
Pain
•
Uneasiness
•
Stiffness
•
Tension
•
Tightness
Imagine starting the scan from your feet and move upwards towards your knees and check for any discomfort in your lower limbs. Next move upwards to your thighs and check for any feelings of discomfort. Continue the same process, move upwards to your lower MODERNSTRESS M A N A G E M E N T
2
www.drsteves.com
abdomen, to your lower back, upper back, chest region, shoulders, hands, palms and fingers, your neck region, your face, your forehead and your scalp and notice for any signs of discomfort. Become aware of the physical symptoms of discomfort you feel in your body. Use the picture below to make a note of where you feel the symptoms. Refer the picture below and type in the physical symptoms of. Physical symptoms I experience in my body:
The picture below is interactive. Type in any symptoms of pain, stiffness, tension, uneasiness or tightness in that part of the body
MODERNSTRESS M A N A G E M E N T
3
www.drsteves.com
After you have identified the physical symptoms, notice the physical reaction and feel it completely, don’t avoid or ignore any physical stiffness or pain, just observe it, feel it completely, be present with it for some time and breathe deeply while you observe the feeling of discomfort. Next imagine gently relaxing that part of the body. Imagine the physical discomfort slowly dissolving away.
MODERNSTRESS M A N A G E M E N T
4
www.drsteves.com
Step 2: How do you feel about the situation or problem? Identify the negative emotion and name it. By doing this you acknowledge that a situation is causing you to feel stressed and you allow your mind to deal with the situation and eliminate the problem from your life. All negative emotions fall into five main categories: Fear, Guilt, Grief, Humiliation & Dissatisfaction. Go through the words listed under each of these five groups and pinpoint the emotion you are experiencing. Fear Afraid Attacked Insecure Intimidated Scared Terrified Threatened Under-protected Unsafe Frightened Skeptical Suspicious Guarded Untrusting Interrogated Judged
MODERNSTRESS M A N A G E M E N T
Guilt Obligated Accused Blamed Pressured Guilt-tripped Sad Guilty Undeserving Unworthy Regretful Feel it was my fault Liable Burdened
Grief Resentful Manipulated Misunderstood Cheated Loss Lied about Lied to Misled Punished Robbed Unfairly judged Rejected Abandoned Neglected Falsely accused Abused Disbelieved Untrusted Sorrowful Grieving Mourning Discouraged Restricted
Humiliation Disgraced Bashed Criticized Dehumanized Disrespected Embarrassed Humiliated Worthless Insulted Invalidated Labeled Mocked Put down Ridiculed Stereotyped Underestimated Discriminated Invaded Forced Brushed off Disapproved of Ignored Violated
Dissatisfaction Imprisoned Inhibited Powerless Suffocated Trapped Invisible Left out Lonely Alone Confused Unheard Unknown Unimportant Uninformed Unloved Unsupported Unwanted Uncared Insignificant Cynical
5
www.drsteves.com
Step 3: Release the sense of entitlement to the negative emotion: Even though you may be in a tough situation, you have the power to say “NO” and just refuse to feel bad about the current situation and instead choose to look at it rationally. Once you let go of the emotional charge attached to a particular situation, you will be able to free up your thinking and intelligence and use them to solve the situation. Many times emotion can fog your thinking, the key insight here is to refuse to feel entitled to the negative emotion and look at the situation rationally.
Step 4: Take responsibility for getting yourself into that position: Questions: Why did I put myself in such a situation? 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ Why couldn’t I anticipate/foresee this situation? 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ MODERNSTRESS M A N A G E M E N T
6
www.drsteves.com
How can I prevent such a situation from repeating in the future? What do I need to learn? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________ What 3 steps can I take ensure that such an event never repeats in the future? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________
Step 5: Identify the need that is not being met: What basic needs do I want to have fulfilled in this situation? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________
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www.drsteves.com
How can I fulfill those needs in a healthy way without any longterm negative consequences? 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________ (Optional) If you are unable to find a healthy way to fulfill a certain need, find a close alternative (distraction) to replace the need. 1. __________________________________________________ 2. __________________________________________________ 3. __________________________________________________
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