CALM
Journal Prompts for when you’re feeling calm…
Journaling when you're feeling calm allows you to reflect clearly, process your thoughts without urgency, and create a sense of clarity that can guide future decisions.
Where do you feel this feeling in your body? How does it show up physically for you?
What specific actions or events led to this feeling?
How do you talk to yourself when you’re feeling calm? Is this different than when you feeling stressed or uneasy? How can you incorporate this next time you’re craving this feeling?
Write a list of 5 things that make you feel calm – remember to revisit when you have the desire to feel this feeling.
Think about a recent time when you felt completely calm. What were you doing, who were you with, and how did it affect your mood?
What circumstances are contributing to my sense of calm, and how can I cultivate more of them?
How does being calm impact my decision-making, and how can I use this state to enhance clarity?
What practices help me stay grounded in moments of calm, and how can I incorporate them into stressful times?
For Professional Success…
Mindful Time Management: Use your calm state to plan and prioritize tasks mindfully. This promotes clarity and organization, ensuring you stay on top of responsibilities and deadlines. It works because being calm allows you to think more clearly and make strategic decisions without rushing.
To Fuel Personal Growth and Success…
Savor the Emotion: Savoring is an emotion regulation strategy focused on fully experiencing and extending positive emotions. Too often, we let good moments pass by without truly appreciating them. By pausing to savor these experiences, we amplify and prolong the positive feelings, making them last longer and enhancing our overall well-being.
Discover the benefits and tips for practicing HERE.
Gratitude Journaling: Reflect on and write down things you're grateful for while you're calm. This practice strengthens positive thinking, enhances your emotional resilience, and helps maintain a grounded, balanced perspective, even in challenging times. Explore the benefits and tips for practicing HERE.
Breathing Exercises…
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.