Defining Your Presenting Problem

Open a document, notes app, or grab paper and pen. You will be writing your responses as you work through this lesson.

Step 1: The Situation

Describe a specific, recent situation in which you experienced significant distress. Not your history — a concrete, recent example. A specific moment, conversation, or event.

Write: The situation was _______________. It happened when _______________.

Step 2: Your Response

Using the language from Module 3, describe your response to that situation.

  • Body: What sensations did you notice?
  • Emotion: What emotions were present?
  • Impulse: What did you want to do?
  • Action: What did you actually do?

Step 3: The Pattern

Is this situation representative of a broader pattern? Does a similar response happen in other contexts?

Write: This pattern also shows up when _______________.

Step 4: Your Goals

What would you like to be different?

  • When this situation arises, I would like to feel _______________
  • I would like to respond by _______________
  • When this work succeeds, what will be different in my life is _______________

This exercise can be activating. If you notice yourself becoming flooded or shutting down, pause and use Calm Place. Return when you are settled. You do not need to complete it in one sitting.

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