Step 1: When feeling overwhelmed or caught in an emotional conflict, take a pause from the muddling thoughts and focus on your breath.

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Step 2: Find a safe space where you feel calm and can indulge in self-reflection. This could be a comfortable spot in your room, your garden area or even somewhere outdoors. 

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Step 3: Take a print out of the tool or use a sheet of paper to put your thoughts together.

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Step 4: Follow the directions given in the tool.

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Note: Don’t be hard on yourself and give yourself time. Take on this journey by being honest and trusting yourself. Swap your unhealthy coping mechanisms for healthy ones to witness gradual, personal growth.