You aren't your thoughts
Continue with 4 guided steps.
Passive Muscle Relaxation
Listen to this audio to practice passive body relaxation.
Disobeying Unhelpful Thoughts
In your Disobeying your Unhelpful Thoughts Journal, provided in your onboarding materials, write down an unhelpful thought you’d like to disobey today. Write out what values you’ll be honoring when you disobey it. At the end of the day, mark if you completed it. If it’s hard to think about what values you’ll be honoring, that’s okay. Just focus on disobeying the thought and notice what that’s like for you after you’ve done it. If it’s hard to choose a thought, that’s okay too. Just commit to doing this once a day and you can log it in your journal after you’ve disobeyed it.
Pacing Plan
Pacing yourself means doing activities for a specific period of time, then resting regardless of how you feel. It will help you avoid pain and symptom flares, and it will reduce how long they last when they do happen. It’s about respecting your body’s limits. Let’s make your pacing plan! Here’s an example pacing plan: Today, I will wash the dishes, for 10 minutes, and then rest for 20 minutes. I will do this 3 times.
Our evaluative nature 2
All minds naturally produce evaluations and judgments. We’ll help you practice noticing how often your mind does this.