2. • PHYSICAL SYMPTOMS
Tiredness
Headache
Restless ness
Difficulty concentrating
Muscle tension
Sleep problem
worry
Hot flashes or sweating
Nausea
Fearfulness
Change in appetite
Racing heart
3. • BAD DAY STRATEGY
Distract and Divert
Grounding
Pampering yourself
Cleaning
Emotion release
4. • CONTROLLING YOUR SITUATION
Set a standard for your Emotions
Name your Feeling
Get reasons for your thoughts
consider situation
Think before Responding
fixed time thinking
5. • MANAGING UNCERTAINTY
Situational hierarchy
Mental time travel, anticipation and rehearsal
know unknown
6. • YOUR DIET
Multivitamin
Serotonin food
Avoid food with preservatives
7. • RELAXATION
shower time
Focusing on favourites
camomile tea
Butterfly breathing exercise
8. • TAKE CARE OF YOURSELF
Follow a good healthy diet
Morning walk or work-out session
Basic hygiene
Sound sleep
Fun, play and social time
Be an active participant in your life
Focus on time