Rainbow Mapping: Trauma Reconditioning and Self-Awareness Tools

Start Self-Mapping your way to better mental health

Which of the three types of discomfort listed below do you notice the most in connection with your mental health issue?

Uncomfortable Thoughts

Uncomfortable Physical Sensations

Uncomfortable Behaviours

What uncomfortable Styles of Thinking do you experience connected with your mental health issue? Examples: 1. Anxious future predictions, uncertainty. 2. Self-critical thoughts, constant negativity. 3. Overthinking, persistent self-doubt. 4. Perfectionistic standards, chronic dissatisfaction with self/others. 5. Catastrophizing, fear-driven scenarios......?

What uncomfortable Typical Thoughts do you have connected with those Styles of Thinking? Examples: 1. "If I go out I'll be judged negatively ." 2. "I'm always messing things up." 3. "I always say the wrong thing ." 4. "I missed a deadline; I'll probably lose my job." 5. Even thought my boss said I did well, I know I'm still not good enough" .......?

For each typical thought you wrote in the previous box think of an alternative you can recall whenever you want to push back against the uncomfortable styles of thinking and thoughts you are experiencing.

Building strength: If you are experiencing uncomfortable thoughts at this moment try this exercise now or the next time you notice them. First reflect on where you are on a rising 1 - 10 scale of discomfort?

Thanks for your feedback!