Worksheet - ROU 英

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.

Suicide Prevention: Connecting the Dots

September is National Suicide Prevention Month.<br>I would like to raise awareness about this important topic, and emphasize the power of self-love. <br>Please take about 120 seconds for yourself, simply be present, follow the numbered dots and lines to your heart, and notice how precious you are. <br>We are all connected, and our lives matter to each other!<br><br>If you need help right now：<br>- Call or text 988 (Suicide & Crisis Lifeline), or 988lifeline.org. Free, 24/7, confidential.<br>- Asian LifeNet Hotline: 1-877-990-8585, support in Mandarin, Cantonese, Fujianese, Japanese, and Korean, 24/7.<br>- Text HOME to 741741 (Crisis Text Line).<br>If someone is in immediate danger, call 911 or go to the nearest emergency room.

Unconditional Love to U

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.

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)

> 39 Coping Skills for Self-Care!

As a Taiwanese, the countless tea shops lining every street have unconsciously become a way to regain a sense of "control" and comfort—a true ritual for stress relief (at least for me, lol). <br><br>Driven by a touch of homesickness, I created this self-care menu and opened my very own "Cocoping Mixology". These curated items are mind-body regulation methods I’ve gathered through years of professional practice and continue to use in my work with clients.<br><br>Just like at a bubble tea shop, you have the right to try something new and enjoy the freedom to customize the "sweetness and ice levels" or add toppings. You can freely explore and mix and match coping strategies that suit your current emotional state, measured by your SUD (Subjective Unit of Distress).<br>Note: Some techniques may require guidance from a mental health professional; please use them with discernment. (And of course, if you are in New York, feel free to reach out for my services!)<br><br>Whenever you need a moment of tranquility or a spark of courage, welcome to "Cocoping Mixology". Order a personalized "mind-body blend" just for yourself.

Flow with It: Mapping Your ADHD Energy & Attention

I created this quadrant map to figure out how my own mind and body work. <br>Many ADHD challenges come from the interaction between nervous system Energy, Attention, and Executive Function. I want to share this tool with the neurodivergent community, hoping everyone can move beyond neurotypical standards and use neutral observation to understand and live as themselves. <br><br>I’ve broken down each quadrant into four areas: Cognitive, Action, Feeling, and Needs. You can think of it as "Water Engineering": everyone’s water flow (energy) and direction (attention) are different. Instead of forcing your flow into an ill-fitting trench, you can observe your current movement and build the riverbanks that work for you.<br><br>This bundle includes:<br>- Energy & Attention Guide: A reference to help you quickly learn and identify various possible states.<br>- Self-Awareness Practice Sheets: Tools to record your unique energy fluctuations and find the best ways to respond to your current state.

Create Your Emotions and Feelings Wheel

Unlock your inner world with this "Emotions and Feelings Wheel" worksheet!<br><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 bundle includes a blank wheel for your exploration, a completed sample for reference, and usage instructions.

ROU's 12-Step Self-Alignment

This worksheet offers a streamlined, structured pathway to navigate internal activation and find your way back to a regulated, compassionate state. By utilizing the R-O-U framework, you can transform moments of discomfort into opportunities for growth and empowerment.<br><br>The R-O-U Approach includes:<br>R - Recognize & Relate: Build awareness by listening to internal messages with kindness. This phase guides you through somatic check-ins and compassionate responses to distance yourself from distressing thoughts.<br>O - Own & Operationalize: Reconnect with your core values and identify the internal resources you already possess. You will conclude this section with a manageable, "tiny" experiment to put those values into motion.<br>U - Unify & Uphold: Focus on radical acceptance and the integration of your positive identities. Through a simple daily routine, you can practice these shifts until they feel natural, automatic, and fully true.

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。

給身心兩分鐘連連看

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。<br>而我們每個人也都是互相連結的，就像這些數字點點。<br>現在，從第一個點開始。<br><br>如果你現在就需要幫助：<br>- 撥打或傳訊 988（自殺與危機生命線），或到 988lifeline.org 線上對談。免費、24 小時、保密。<br>- 亞裔生命線 1-877-990-8585 —— 提供中文、粵語、福州話、日語、韓語服務，24 小時。<br>如果處於立即危險中，請撥 911 或前往最近的急診室。

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！

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。

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！

超過 39 種自我觀照品項！歡迎光臨《應對調室》

身為台灣人，大街小巷唾手可得的各色手搖飲，不知不覺成為了一種獲得「掌握」安全感、療癒感的舒壓方式。思鄉之情，使我創作了這份自我觀照菜單，開了間自己的《應對調室》。<br>精選品項是我職場打滾多年習得、並也會在和個案工作中使用的身心應對調節方法。<br>就像在手搖店，你有嚐鮮的權利，和選取甜度冰塊、加點珍珠蒟蒻等的自由那樣，可以根據當下的情緒感受狀態 (SUD 主觀困擾指數），自由嘗試和搭配適合自己的應對方式。<br>注意：有些方式可能需要與專業心理從業人員合作學習，請斟酌使用（當然，如果你人在紐約，歡迎咨詢我的服務喔～）<br><br>當你需要一點寧靜或勇氣時，歡迎光臨《應對調室》，為自己點杯專屬的身心特調。

四象生八卦，神經好多樣：ADHD之能量x注意

這張象限圖是我為了搞清楚自己身心的運作狀態而做出來的。ADHD 的生活挑戰跟神經系統的「動能（Energy）」、注意力 (Attention)，還有「執行功能 (Executive Function)」怎麼互動有很大的關係。 <br>我想把這份工具分享給神經多樣的朋友們，希望大家也能跳脫神經典型的框架，用更中性的觀察來認識自己，活出自己。<br><br>另外，我把各個象限再細分成「思、行、感、需」四個方面。 <br>你可以把它當成一種「水利工程」：每個人的水流強弱（動能）和方向 (注意) 都不同，與其勉強去配合不適合的溝渠，不如觀察自己當下的流動，動手蓋出適合自己的河道。<br><br>這份組合包裡有：<br>- 能量注意力象限導覽圖：幫你快速學習參考可能的各種狀態。<br>- 自我覺察練習表：讓你紀錄自己獨特的能量起伏，找出最適合當下狀態的應對方式。

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！<br>本套裝包含：一張空白輪盤供您自在探索、一張範本、兩張說明頁。