Remember & LIST times you have been successful or achieved some goal.

Remember & LIST any good memories or people from your past who were kind or helpful.

When having intrusive thoughts or images or memories ...

• Imagine having a bag of balloons, take one out and blow the thoughts or memory into a helium balloon, tying it off, and letting it go, watching it go up and further and further away, getting smaller and less intimidating

• Change the colors in the image to black & white

• See the image or words as a pixilated image then deconstruct it by blowing it away or hitting it with a hammer and imagine the tiny, pixilated pieces dropping to the ground and sweep them away.

• Make the memory out of focus or turning it upside down or fast forwarding it as you watch it.

• Take yourself out of the memory and observe it as a witness, changing yourself from the victim role to the defender role…what can you now do or say that you couldn’t then?

Play the positive “What if…” Game and imagine good things happening. What if everything turned out better than you hope? See yourself having the confidence and power to succeed or handle the situation with your expected outcome in mind.