Start building emotional efficacy with this simple 4 step system.
❌ Do not act impulsively
✔️ Stop what you are doing
✔️ Tune into your body and take a few deep breaths
✔️ Relax the body to relax the mind
✔️ Focus on the facts of your current situation
✔️ What is happening? Is there an immediate threat or danger? How do I feel?
✔️ Do a quick evaluation to gain a general sense of how you are doing physically and emotionally
3️⃣ Set an Intention
✔️ What do I need right now?
✔️ You don’t have to solve the issue at this point, rather think of a plan or activity to self-soothe and recenter
4️⃣ Take an Action
✔️ Put your plan into action
✔️ Be deliberate, move slowly, and stay aware of your intention
R.E.S.T. will help you experience your emotions fully without having them overwhelm you and can help you make better choices without escalating the situation. With practice, these steps can be done in a few seconds and become a healthy habit for dealing with stressful times.
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