The Coping Kete

No. 136: One Thing I Can Do/ One Thing I Like

This week, to attain, maintain or regain my sense of wellbeing…

…I will practice focusing my attention on the things I can do and the things I like to engage with so I can self-soothe when I am stressed and create  positive emotion when I am low.

To prepare, I will take a page in a notebook and divide it into two columns. The first column, I will title ‘One Thing I Can Do’ and the second column I will title ‘One Thing I Like’ (see example below).

To practice, I will take a moment at the end of each day to write down an example of ‘One Thing I Can Do’ and ‘One Thing I Like’ from my day. In the ‘One Thing I Can Do’ column, I will write down one thing that I did that day that I think I did well and what skill it involved. In the ‘One Thing I Like’ column, I will write down one thing from my day that I enjoyed or appreciated and what it was that I liked about it. If I’ve been having tough times for a while, it might be hard to do this because I will be out of practice at noticing these things and I might have stopped doing a lot of the things I am good at and like. If I find it hard, I will have compassion for myself and practice noticing the smallest of small signs of ‘Things I Can Do’ or ‘Things I Like’ – for example, getting out of bed, showering and single moments of laughter.

As I move through the week, I will think through my growing list and know that there are things I can do to get through and things I like that can change my mood. As my awareness grows I will start trying to mindfully do those things when I notice my mood is low or my thinking is negative.  This week, I will practice building the evidence that lets me remind myself “there is always one thing I can do and one thing that I can enjoy.”

Once I am comfortable noticing what I can do and what I like, and mindfully doing those things, I will add this to my Personal Coping Kete as a way of coping with distress. When I find myself feeling stuck, hopeless or unsure of myself, I will be able to self-soothe by coming back to my old list to remind myself of all I can do to get through and change my mood and engage with a way of shifting my experience by doing just one of the things I can do and one thing that I like. This strategy could become self-soothing, engagement or mindful distraction depending on how I used it. 

My notebook columns would look something like this… 

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