Page 29 - Horizons Manual
P. 29

Observe and Describe What’s inside?
You can use OBSERVE and DESCRIBE to notice things inside you. Practice noticing some of these things.
Body Sensations:
How does your body feel?
Tense Relaxed Sweaty Sick
Thoughts:
What are you thinking?
“I can’t do it.” “You’re not worth it.” “I want to be alone.”
Emotions:
How do you feel?
Happy Sad Scared Calm Anxious Lonely
Fast heart rate Fast breathing
“I think he likes me.” “Why me?”
“I’m strong enough.”
Angry Frustrated Confident
Actions and Action Urges:
Actions are what you do. Actions are also called behaviors. Action urges are a behavior you want to do. Just because you have an action urge, it doesn’t mean you will do it – it just means you want to.
Mindfulness
     Yelling Running Smiling Singing Hitting someone Isolating
SIB
Throwing things Taking a walk
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