Dr. Peter Reznik’s Toolbox - 10.11.22 | Dr. Peter Reznik’s Toolbox

During this hour, Dr. Reznik introduced his Dr. Peter Reznik’s Emergency Kit (see below), and addresseed a few issues

presented by the callers..

Dr. Peter Reznik’s Emergency Kit.

When not feeling well emotionally.

Tools

To the best of your ability describe your experience, in writing. Not the definition or your intellectual understanding of what is happening to you, but every single pain, anxiety, fear, disappointment, regret, remorse, grief, loss that you experience mentally, emotionally and physically.
Recognize that all those above are also parts of you. They are not your enemies, they are parts that are trying to protect you or help you in any way they can, in any way they know. But their skills may be quite limited and /or outdated.
No matter how bad you feel, recognize that there is a part of you, that is willing and interested in getting well. Connect with that part in any way you can, and thank it for being there for you.
Write down the context (physical location, your mental, physical and emotional state, your moral and/or spiritual beliefs) within whichnot feeling well started.
Write down all your strengths and positive qualities. If you have difficulties recalling your strengths, your usefulness, goodness, place in a community or any other positive quality, ask people whose honesty you do not doubtto write to you the good things they know about you.
Recognize, which challenges of the ones you are facing, you have experienced in the past, and then felt better. What helped you to get better?
Write down every single blessing in your life. Appreciate your physical health (if you are physically healthy), mental stability (if that’s how you feel), having children, having your parents, having shelter, food, water… Imagine, one-by-one NOT having those in your life. Choose gratitude.
Remember one (preferably more than one) experience or state of being happy and fulfilled or simply feeling good. Remember the posture you were in, and assume the posture. Practice of going in and out of the state of feeling good, even if it’s for a short time.
Think of the support system you can have (friends, teacher, therapist). Preferably, people who can hear you out in a loving and non-judgmental way.
Mental Exercise:Close your eyes and imagine that the problem you were dealing with is over. Imagine that you have been well for a month. Think or imagine the possible benefits from having gone through the challenging experience.
Exercise for Reducing Anxiety: Close your eyes and mentally scan your body. Identify where in your body you experience anxiety. Identify, on a scale from 1-10 how great the anxiety is. Keep that number in your mind as you breathe out slowly. Then breathe in normally. Keep breathing OUT-slowly, breathing IN-normally. Breathing out twice as slow as breathing in. Watch the number in your mind going down. When the number is 5 or less, open your eyes. Go to the bathroom and wash your face with cold water. Do this whole exercise as often as the anxiety comes.
Exercise for Depression: Close your eyes, and think or imagine heavy clouds above your head. See and feel them pressing down on you. Take a golden bow and a golden arrow. Shoot the arrow into the clouds and see them clouds burst into torrential rain. Feel it washing all your sadness away. Now, the rain stops and a rainbow appears. Run to the rainbow and swallow it. Feel the many colors fill in your whole body. It is filled with many colors, which begin to emanate through the pores of your skin into the world. Then, open your eyes.
Give yourself one day (out of a week) break from all your troubles (if you can’t do it for a whole day, do it for 6 hours, or three hours) . If the negative thoughts come to your mind, say to yourself, “I am on a break for this … hours, I will think about it when the break is over.”
DO NOT compare yourself to others. Your story is unique.
Think of you having three faces. One face is external. It is the character traits and behavior that you show to the world. The second face is what only you know; the good, the bad and the ugly. The third face is deep inside. It is when you are at your very best. Think of how you will be working on manifesting your very best more and more often.

For more on Dr. Reznik, his work, and his online books and courses,

click here: https://www.drpeterreznik.com