Based on the work of Esther and Jerry Hicks.
Show Instructions: Look at the chart and find where you are on the emotional scale. Then drag one of the text boxes on the left over the chart so that "My current State" is on the same line as the emotion you are currently feeling. Depending on how important the topic is that you feel the emotion about and how long you have had negative emotion about it will determine how far up the scale you can reach for better thoughts. If you like a less cluttered look just use the text. If you like graphics use the pictures.
Say I have been looking for a job and not seeing any responses from employers. I feel discouraged, #16. I want to reach for somewhere between blame and disappointment. This is big for me so I choose blame. What are some thoughts that feel like blame? People are so greedy they won't hire people because they don't want to pay decent wages. My parents should have paid for my Master's degree then I could get a decent job. When I feel blame and no longer discouraged I can move my current state up and see what new thoughts I would like to reach for.
Keep doing this as long as it feels good to move up. If you are stuck come back to it tomorrow. If it is a really big issue you may only be able to move 1 step up the scale per day. Ideally you would work any topic that is stimulating negative emotion up to at least Hopefulness.
I could reach for here
This is within reach
This feels better
I get some relief here
My current state
|4. Positive Expectation/Belief|
© 2012-2021 Jeff Tretsven