Worksheet - ROU 英

ROU Like Water Psychotherapy

ROU Like Water Psychotherapy

Observe Your Nervous System

The Polyvagal Theory is a neurophysiological model that explains how the autonomic nervous system regulates our responses to internal and external stimuli (like stressors!). <br>This theory posits that the autonomic nervous system operates in a hierarchical manner, with three primary states: social engagement, fight-or-flight, and immobilization. <br>These states are influenced by our perception of safety and danger, and they shape our emotional experiences and behaviors.

Identify Green & Red Flags of Mental Health Providers

Choosing mental health providers is a significant step in your well-being journey. To help you navigate this process, I've created these checklists of "Green Flags" and "Red Flags." <br>Green flags represent positive qualities and behaviors that indicate a healthy and ethical provider, while red flags highlight potential warning signs of harmful or unethical conduct. Use these checklists as a guide during your initial consultations and throughout your therapeutic relationship. <br>Remember, you deserve a provider who prioritizes your well-being, respects your boundaries, and fosters a safe and supportive environment. Trust your intuition, and don't hesitate to seek a second opinion or find a different provider if needed. <br>p.s. These checklists are for informational purposes and should not be used as a replacement for professional medical advice.

Create Your Emotions and Feelings Wheel

Unlock your inner world with this "Emotions and Feelings Wheel" worksheet! <br>This isn't just another emotion wheel; it's a unique tool designed for self-discovery and emotional attunement, recognizing that your emotional landscape is as distinct as you are.<br>Learn to:<br>- Navigate your feelings as an internal compass, guiding you to understand yourself and build meaningful relationships. <br>- Create a personalized map of your emotions, connecting with your authentic self instead of fitting into a pre-defined mold. <br>- Distinguish between sensations, emotions, and feelings to gain clarity on your inner experiences. <br>- Cultivate inner harmony by identifying emotions experienced from your core Self versus those linked to "parts" of you. <br><br>This wheel is a self-care tool to enhance your internal awareness and well-being. Email me for PDF instructions!

(Sample) Emotions and Feelings Wheel

10 Brain Shortcuts that can be Unhelpful for Mental Health

AKA. Cognitive Distortions, are common thought patterns that can lead to emotional distress and maladaptive coping behaviors. They are often inaccurate or exaggerated beliefs that can distort our perception of reality and sense of self. However, we may look at them with empathy and compassion, and take time to recognize and restructure them! <br>(If you would like to print it out, I suggest printing it black-and-white)

Suicide Prevention: Connecting the Dots

Unconditional Love to U

觀察你的多重迷走神經

多重迷走神經理論是一種神經生理學模型，試圖解釋自主神經系統如何調節我們對內部和外部刺激（例如壓力源）的反應。此理論認為，自主神經系統以階層方式運作，具有三個主要狀態：社交互動、戰鬥或逃跑、以及凍結。這些狀態受我們對安全和危險的感知所影響，並塑造了我們的情緒體驗和行為。

紅燈停，綠燈行：識別心理專業工作者的清單

選擇與一位心理專業工作者合作，是邁向身心健康的重要一步。<br>為了幫助你順利完成這個過程，我製作了這份『綠燈』和『紅燈』清單。綠燈代表著健康且合乎道德的從業者所展現的正面品質和行為，而紅燈則突顯了有害或不道德行為的潛在警告信號。你可以在初次諮詢和整個治療關係中使用這些清單作為指南。<br>你值得擁有一位將你的福祉放在首位、尊重你的界限並營造安全和支持性環境的人一起關照你。信任你的直覺，如果需要，請毫不猶豫地尋求第二意見或尋找不同的心理專業工作者。請知悉，創傷經驗可能會影響一個人對安全和不安全情況的感知，因此這些工具旨在鼓勵客觀觀察。你擁有知情同意的權利，並為自己辯護。<br>＊這些清單僅供參考，不應取代專業醫療建議。

填填看、塗塗看 - 你的情緒感受輪

這個情緒輪是一個自我觀照的工具，旨在提升內在覺察和安全感。與常見的情緒輪不同，我設計的這個輪盤，是想邀請您踏上一段自我探索之旅，開始認識並連結到自己的不同部分。<br>你的情緒感受風景是獨一無二的，學習如何：<br>- 將你的感受視為內在指南針，引導你了解自己並建立有意義的關係。<br>- 創造專屬你的情緒地圖，連接你真實的自我，而不是套入預設的框架。<br>- 區分感受、情緒和感覺等，以釐清你的內在體驗。<br>- 培養內在和諧，透過識別源自你核心自我（core Self）的情緒，以及那些與你「部分（parts）」相關的情緒。<br><br>而後也可以自由發揮，為輪盤上色喔！<br>請寄電子郵件給我以獲取PDF檔的詳細使用說明！

(範本) 情緒感受輪

戒掉你的哆啦A夢！？

有看過哆啦A夢的人會知道，來自未來的哆啦A夢，百寶袋裡藏著能解決一切問題的神奇道具。大雄的孫子創造了牠，從未來來幫助大雄應對各種壓力與難關。然而過度依賴道具，常常讓大雄失去自己面對、解決問題的能力，甚至製造更多不如意事。我們的大腦很多時候也是這樣的：用意良善、趨「吉」(安逸、舒服、效率) 避「凶」(麻煩、辛苦、複雜的事和痛苦情緒)，想幫助我們提高生存品質。<br>但這樣試圖省力走捷徑的認知思考習性，往往也是焦慮症狀、憂鬱症狀，以及其他情緒行為問題的溫床，我們統稱「認知扭曲」或「認知誤區」。<br>這裡介紹了10種常見的「無效思維模式」，希望能幫助大家覺察並繞道，善用大腦百寶箱裡的其他工具，以活出更適性的人生喔！

數字連連看

每年的九月是自殺防治月。<br>請花兩分鐘的時間，靜下心來，感受自己的心跳，一起關心自己、好好愛自己。<br>一秒鐘、兩秒鐘、三秒鐘...到一百二十秒。<br>你也許能感覺到，每一秒的你，都是獨一無二、絕非偶然、有全新的機會重新開始的。其實你的生命充滿價值。<br>而我們每個人也都是互相連結的，就像這些數字點點，你的存在至關重要。

給自己無條件的愛

什麼是真正的富有？我觀察到的真正的富有，並非僅僅指擁有大量的財富，更是一種身心靈的狀態。它是一種不被世俗框架所束縛，能以開放的心態去認識、接納一切事物的能力。這種富有的人，不會輕易地對他人或事物做出評判，而是懷抱著感恩的心，珍惜生命中的每一個片刻。而歷經苦難的人，往往更需要給自己無條件的愛與感恩，去覺察自己是如何的有價值的存在。<br>請盡情使用這個設計成手機銀行帳戶頁面的紀錄表，讓自己知道自己很值得感恩、很富有吧！