Create a positive diary

[marshmallowfluff]

I found this on a self harm website magazine type thingi.

go look

http://www.acceptadapttraining.co.uk/we ... ediary.pdf


its a pdf file, meaning (i think) you need adobe reader to open it.

but yeah. i think its quite good

[Spidey]

yeah, you'll need adobe acrobat reader to read it (unless you have mac os x, which in that case it will download and open in preview).

it is really, really awesome and really, really useful. thank you for posting this

[Callisto]

most excellent s.a.r.a.h

[Spidey]

in case the link ever dies out, here is the text version:

note: -- denotes page breaks. also, i am copypastaing directly from the pdf, and preview often adds extra spaces. take this in mind when you are quoting.

<center>Strategies to Assist
Self-help
Create a Positive Diary</center>

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<center>Here are a few everyday ideas that many people find helpful and productive. We recommend you might print off these pages or take a note of the pages so you can respond to the questions daily, or as frequently as you like.

Create a Positive Diary </center>

In the last 24 hours:

What went well?

How good do you feel about what went well?

What was your contribution to what went well?

Enjoyable Moments

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In your day or in the last week there will have been events or activities or even things you have heard about that have been enjoyable or positive. Choose the best one or two and:-

Remember the images, pictures or sights related to the memory..

Remember any sounds, noises, voices or words related to the memory..

Notice and remember the feelings you had in relation to that enjoyable memory..

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Favourites - That make you feel good!

• What movie, TV programme, or cartoon which makes you smile when you choose to think about it?

• What piece of music gets you to smile and tap your feet and puts bounce into you when you choose to think about it or listen to it?

• Which person or persons encourage you to smile when you choose to think about them?

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Once you have clearly identified your answers, you can choose to think about your favourites as often as you like!

Set Yourself a Positive Goal

This approach can be used for daily goals, longer term goals and life goals. We encourage you to find out how useful it is to set goals this way.

To do so answer the questions below..

What is it that you want?
[Check: Your answer should not have the word "not" in it! If it does, change the sentence to what you do want!]

When will you achieve this?

Where will you achieve this?

What will you see when you have achieved this?

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What will you hear when you achieve this?

What will you feel when you achieve this?

What will achieving this enhance in your life?
[Check: This is something you can do/be and not a requirement of someone else. If the goal does rely on someone else, then change the goal to what it is that you can do]

Your Abilities

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What are you good at in life?
[These may be Physical, Mental, Natural or Learnt capabilities]

Make a list below - and add to it when you realise another ability!
Positive Self Image

Create a positive picture of yourself living the life you want to

Notice what you are doing, how you look, how you move around

Notice how you are feeling when you are living the life you want.

Notice how well you think about yourself when you are living the life you want.

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Use this page to keep notes on your progress.

It may be difficult at first to recall good things, but with practise it will become easier. We have all experienced good times, when you have suffered depression for some time it may be difficult to recall good times, they are there and you may just need to work at this to remember those good times. If you do not have a positive self-image, imagine one and how you would like to be, and then make it your self-image and live up to it.

Start date

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<a>source</a>

[one out of none]

That's really great, thanks for posting it here.

[marshmallowfluff]

bumpy bump. have been lookin for this for a while. i needed some positivity.

[Roxi]

in case the link ever dies out,

well 2 years later guess what happened ? Wow, nice insight