Course 11: "Mind Map"
This is where we begin working together.
First, please begin by watching this short video with quick instructions before you begin each step:
This section is meant to put everything that you have been reflecting on, into practice. In this section are a few options to choose from that will begin to create a new “Mind Map,” replacing the unhealthy patterns behind the old “map.”
Option 1: Catch It – Check It – Change It
When a negative or unhelpful thought pops up:
Catch it: “I’ll never get out of this situation.”
Check it: Is this 100% true? Is there any evidence that things could change?
Change it: “Things are hard right now, but I’ve made progress before.”
Option 2: Thought Tracker
For one day, write down:
One situation that triggered you
One thought you noticed
How it made you feel
One gentler thought you could try next time
This can be written, typed, or even spoken out loud.
Option 3: Affirmations
Choose one phrase to repeat this week:
“My thoughts are not facts.”
“I am allowed to change and grow.”
“I can learn new ways to cope.”
Even if you don’t believe it yet, this practice will help to rewire your brain, leading to healthier patterns of thought during future moments.
Congratulations!
You’ve completed another course in the Wellness Walk Program! Thank you for your dedication to reflection and working through past traumas. Taking intentional time for yourself is a critical step in sustaining wellness and resilience. We look forward to continuing this journey with you and supporting your growth in creating balance and care in your life.
