(This exercise is taken from page 64 of the ‘helping abused women in shelters, part 2’ workbook. It’s written by Alison Cunningham and Linda Baker, published in 2008).
This kind of exercise graph helps us to focus on the things in our lives that weigh us down versus the things that lift our spirits and make us feel good. See the box below for writing these down. You can make a list for of your own if you want to. I find it helps to put things on paper when I have a decision to make. Even a simple pro’s and con’s list to clear my thinking before making a move.
Things Pulling Me Down Things Lifting Me Up
How many can you come up with? If you want to share with someone close go ahead, but it can also be something for you alone, especially if you have people’s names or personal information on your list. I don’t think it matters in which order you write things down, but balance is key here. (Psst, that’s why I have scales at the top of the page). If you have 6 things pulling you down, try to come up with 6 things lifting you up. Remember these items don’t have to be monumental, it’s not a complaint sheet or a bragging list. It will be different from your friends, from your sisters and it may even be different from the list you did two weeks ago. Be good to yourself. If you have any questions or concerns send me a message or call someone you trust to talk to. Take care of yourself.