I’ve been asked to post a “spot list” I got through my Recovery, Inc.
group. Here it is. It makes even more sense when you read
the book (referenced below) and/or Mental Health Through Will Training by Abraham A. Low, M.D.
Mental Fitness Tools
Angry Temper – placing the blame on someone else for something they said, did, or did not do.
Average
– typical/normal/unexceptional. Nervous symptoms are average,
universal to human beings. Situations are average, the same event
has happened tossomeone else. People are average, between the
two extremes of inferior and superior.
Calm begets calm – work at composing yourself and it will have a ripple effect.
Change thoughts – reject and replace thoughts.
Command muscles – send orders to muscles: to stop an impulse, or to move when you are apprehensive.
Courage to make mistakes – be brave enough to try, so what if the results are not perfect.
Distressing but not dangerous – it feels frightening, threatening or terrifying (scary), but it really is not.
Endorse for effort, not the outcome – give yourself a pat on the back for the energy you are putting forth, not the results of what you do.
Every act of self-control produces a sense of self-respect – each time you command your muscles not to act and you do control an impulse, is proof you are indeed in control. Each case of impulse control is a small step towards building the belief “you are the master,” in control of your body and your mind.
Excuse rather than accuse – release the judgement of right and wrong.
Fearful temper
– judging yourself wrong for something you said or thought; did or did
not do; thinking you are not up to par with the rest of humanity.
(a) Firm decision steadies you – reviewing choices is healthy, not being able to make up your mind in everyday matters keeps you tense.
Group-minded
– think about your behavior with regard to the people around you;
living life in a fashion which creates peace for you and those around
you.
Helplesslessness is not hopelessness – you only feel helpless in a situation because you lack the knowledge of what to do; once you know, the tide can change.
Humor is our best friend, temper our worst enemy – lighten up; don’t take yourself or the situation too seriously.
It is not how we feel, it is how we function – you can function even when you are uncomfortable.
Know that you don’t know – you can’t forecast the future; very few mortals possess unusual telepathic powers.
Lower your standards and your performance will rise – learn to set realistic goals and boost your productivity; convert your worry energy to problem-solving energy.
Muscles re-educate the brain that there is no danger
– when you are apprehensive, move your muscles despite your fear.
When a muscular act carries you through the fear, when you have faced
it and it is behind you, it is proof you *can* do it. Your mind
receives the message and imprints a new brain cell with “no danger
involved.”
No right or wrong in the trivialities of everyday life – as long as there are no moral or ethical issues involved, there is no explicit right or wrong.
Objective/objectivity – focusing on a material object in terms that can be measured and verified.
Part acts – facing or doing things a step at a time.
Plan, decide, act – weigh the options, make a decision, then follow through with action.
Sabotage
– when you are able and prepared, but not willing, to put your
knowledge into practice; when you do the opposite of what is good for
you.
Self-led rather than symptom-led – skeptical, pessimistic fear thoughts do not have to rule your life. You regulate your thoughts.
Striving to be exceptional and fearing we are not average
– trying to be a perfectionist; when you think you are not “as good as”
the next person and constantly try to prove that you are acceptable.
This is a triviality compared to my mental health
– compare the importance of what is happening around you against the
importance of the peace you are striving for; consider anything and
everything that upsets you in the perspective your inner harmony is of
prime importance; mental fitness comes first.
Trust your basic functions to carry you through – confidence in the body’s ability to get you through.
You cannot control outer environment
– you only have control of yourself; you can influence and guide
others, but never totally govern what they say, do, or do not do.
Excerpted with permission. PLJ Unlimited Inc. from the book
Peace of Mind, Peace of Body by Rose VanSickle Copyright ©1996
All rights reserved. http://www.pljunlimited.com . 1-800-448-6246