The 3-A to building a better self 

Do you find yourself procrastinating for too long on kickstarting your self-work and to seeking support for your emotional and mental wellbeing? If so, try this simple exercise with me. It serves as a prompt to help you bring out emotional and sensorial content that is tangible for you to read. You can do this exercise in your own time and space whenever you feel ready.

  • Embrace your whole self without judgment or resistance.

  • Recognize and take responsibility for the impact of your experiences on your well-being.

  • Treat yourself with kindness, care, and understanding to cultivate resilience and empowerment.

It's important to note that while this exercise can be a helpful tool for gaining a better understanding of your emotions, it is NOT a substitute for therapy. Instead, it can be a useful starting point to help you gauge your comfort level and take the first step on your own self-work journey. Remember, seeking professional help from a qualified therapist or life coach is a vital step in achieving long-term emotional and mental wellbeing.

NOTE:

***Our workshops and services are designed to support emotional wellness for individuals and groups, but it's important to note that they are not intended to cure medical diagnoses. We aim to encourage and guide you towards seeking the initial support you need, whether it be through creative workshops, therapy, coaching, or other forms of professional help, to take that first step towards healing and achieving a healthier and happier life.

let’s staRT the exercise

THINGS TO PREPARE:

A PIECE OF PAPER, PEN/PENCIL , COLORING MATERIALS (*optional )

  • ACTIONS TO TAKE: Stay present as much as possible.

    Questions to prompt reflection: Are you feeling comfortable right now or is there any uneasiness? Take some time to sit with these feelings.

    If you find your mind wandering and it's difficult to stay present, start this simple exercise with me. Look around you and list 5 items. Stare at each item without any thoughts for 10 seconds and then move on to the next.

    Now, with a piece of paper ready, list 5 things in this order: color, sensation, item, person, and memory that come to mind and/or body right now. Write them down. This exercise will help bring out emotional and sensory content and get you started on your journey to healing.

  • ACTIONS TO TAKE: Calibrate your steps to healing

    Questions to prompt for reflection: Looking at the list of 5 things (color, sensation, item, person, and memory) starting from color, describe the feelings or thoughts that come up. If you feel prompted to express your feelings and thoughts through colours/drawing, please feel free to do so.

    EXAMPLE

    Blue: Calmness

    Numbness on upper arm: Helplessness, a lot of discomforts

    Pillow: Comfort, Soothing

    Mum: Ease, Comfort

    Memory (try to be specific and brief -keep to 3 to 5 lines): When I was 5 years old while playing in the playground…… - Scared

    ***It is important to note that there is NO right or wrong to your responses.

    *If you find it difficult to complete the exercise, you can leave it as it is and continue with the next prompt.

  • How would you rate your level of resistance from 1 to 5, while you were writing your feelings and/or thoughts?

    1 : high resistance (highest resistance)

    2: moderate resistance

    3: uncertain

    4: curious

    5: ready (lowest resistance)

    NOTE:

    The degree of resistance we feel towards confronting personal and/or deeply-rooted issues can impact our willingness to take action. It's important to remember that seeking support is a personal decision, and you should only take that step when you feel ready. Support doesn't have to be overwhelming or forceful - you have the power to take your steps and calibrate your steps to healing and personal development. Trust yourself and move forward at your own pace.

CALIbrate your steps to healing

Now that you have completed the exercise, you have a better idea on your level of receptivity to taking the first step.

  • If you find it difficult to write about your thoughts and feelings due to high resistance, you may be less inclined to delve too deeply into your personal story. In that case, you might want to try the filter coffee approach, which involves creative and therapeutic workshops such as Nature Art Therapy

  • If you feel comfortable expressing your thoughts and emotions with low resistance, you may be more receptive to delve deeper into your personal story. Our 1:1 sessions offer an espresso approach that is tailored to be more focused and private, providing you with a space to explore your inner world with a trained therapist or coach.

What dosage are you able to manage? What is your acceptance level?

THE FIRST MOVE

If you feel prompted to explore further with your responses from the exercise to better calibrate the steps to your self-work/healing, we provide a complimentary 15 minutes consultation.

Activate Self-Compassion

Actions to Take: Make a conscious effort to be your own best friend

  • Prioritize your well-being by regulating your emotions through healthy activities and scheduling time for rest.

  • Avoid criticizing or blaming yourself on bad days.

  • Remember that you are only responsible for yourself and taking care of yourself will benefit others.

  • Acknowledge unpleasant emotions and situations and seek support when needed.

  • Listen to your body and journal to process triggers and discomfort.

To cultivate a healthy relationship with yourself, strive to embody the qualities of a good friend: be supportive, non-judgmental, loyal, honest, and a good listener. This effort goes hand in hand with your journey of self-work and healing. Remember to be patient as you work towards applying self-compassion and building a new relationship with yourself.

CUPPLETS CREATIVES

“By relearning what love is on your own terms, you can love yourself unconditionally and foster personal growth for the betterment of humanity.”