WHAT TO DO WHEN...
A FEELING, CONCERN, SITUATION, OR "?" OCCURS



INSTANT REFERENCE      (See also Medium/longer Term What To Do When...Ongoing
                                                        for medium or long term repeated items.) 

INSTRUCTIONSGo to topic, find specific item fairly easily, takes about an extra 30 seconds but you'll be able to handle whatever it is systematically rather than haphazardly!  To connect to the topic if not linked, enter it into the search engine!

Since many people find that they don't know what to do (as they don't study things before the need crops up) and only react to a need and/or they simply don't remember, this is provided as an instant reference so you can react to the current need or concern, knowledgeably, systematically and wisely!  However, I recommend you follow the related program/plan/sequence to develop a long term capability:  Programs.



STATES, MODES OF OPERATING

Key strategyTake "Time Outs"

To get out of a state of... (see also Emotions)

    Low willpower
    Energy low
    Hungry (eat protein, asap; water, nap)
    Tempted  (Impulse Control)

To get into a state...

  For creative thinking
  For criticial thinking for good decisions, etc.


MY BELIEFS ARE UNFAVORABLE

   Confidence low
   Criticizing self
   Self esteem low (Relates to confidence,
      criticizing self)


UNFAVORABLE CIRCUMSTANCES, Correcting

Physical

   Back hurts  
   Health problem, overall 
        Specific ones: Smoking,  
   Heart, circulatory problem 
   Neck hurts  
   Nutrition problem 
   Sleep problem 
   Weight problem


GETTING THINGS DONE (See behaviors.)


Time Planning Questions, Day - Questions and guides for the day and/or situation during the day.

(Use the search engine to link into those items not linked!)
HANDLE EMOTION/MOOD
(You can link into a specific emotion from the large list of links on the right side of Emotion Management Contents/Links page.  First, know that emotions are merely chemical reactions that can be out of range, into uncomfortable feelings.

Quik-Reference For Restoring Emotional Balance As Soon As Possible

The Emotional Emergency Toolkit - For When You're "Off"

OVERAROUSAL - Strategy:  Lower arousal level to an "effectiveness" level.  (Overarousal is from stress, fear, anger, agitation) - Pause, time outs, slow deep breathing...

    Angry (Irritated, resentful, impatient with)
    Anxious (Hurried, panic)                                          Confused - Relates also to overwhelmed.
    Critical of self
    Frantic 
    Hurried, rushed, collapsing time into the now 
    Overwhelmed 
    Panic (Also relates to anxious, of course)    
    Pressure
    Rejected
    Rushed - See hurried, overwhelmed
    Stressed (Stress Coping Strategies)
    Upset about something
    Worried

UNDERAROUSAL - Strategy: Raise arousal level to an "effectiveness" level, via physical and mental mechanisms.  (Underarousal is from a body, mind shut down for a "reason")  Raise arms overhead, deep breathing

    Bored* (See * reference below.)
    Depressed, in the moment
    Disappointed 
    Discouraged (or not inspired, not motivated)
    Distraction needed - See "bored" or anxious
    Down or depressed (Unhappy, anxious)
    Energy low (or lazy, avoidant, lethargic)
    Sad (Includes grieving)
    Tired 
    Unhappy (Relates to feeling down)


NEED A RESULT OR DECISION

     Decisions - Never make another wrong
           decision
           On specific ones:  Relationship decisions
     Problem - Solve it systematically, correctly
     Success/Results, Checklist/Process for


BEHAVIORS

     Addiction
     Attention control - Lack of paying attention or
         of concentration
     Distractions 
     Disorganized (= confusion, criticize self)
     Impulsivity (Impulse Control)
     Procrastination




*Google on internet "what to do when..." and
   insert the operant word - you'll be amazed at  
   how good some of the answers are..

GET LINKS
TO THESE ITEMS



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PHYSICAL:
If in doubt, heed this:  The Signs Of A Stroke.

QUICKLY SOLVING

The Emotional Emergency Toolkit - For When You're "Off"

Quik-Reference For Restoring Emotional Balance As Soon As Possible 

"IN THE MOMENT" OVERALL STRATEGIES

Pause (engages brain)
   Time Outs
Arms raised high, deep Breathe slowly, deeply (15  to 60 seconds)
Drink water (full glass) 

Energy low or hungry

ASAP
  Eat protein, small 
      carbohydrate,
  Lots of water,
  Nap

Refute the negative statements, say opposite!

Schedule a time to deal with a problem that needs attention.

SOLVE THE CAUSE TO ELIMINATE THE RECURRENCES!!!!!

To stop handling the recurring problems (symptoms!), cure the cause by completely handling it.

Use the learning programs and the various forms for solving particular issues or problems (linked from the learning program or under the contents/links directory for the subject area).
A PROBLEM OCCURS

To Handle A Currently Occurring Problem - Links also into the longer term The Problem Solving Process, so you can eliminate them!

FIX AN "OFF" MOOD, bored, listless, unmotivated, etc.: (Moods)

Key practices:

    The Pause and
    The Time Out Tool - Key, key, key! See
        the substrategies that make a big
        difference!

Inspiration, read the treasure trove, watch
the inspiring videos, use your Reminders Notebook.

Just fill mind with good stuff  - No "TV", free, Philosopher's Notes summaries and
videos - Good!

Schedule a Theme Day - A very satisfying practice; schedule one soon and you'll feel better now.  Could even devote a whole or 1/2 day to solving a problem or resolving an issue.

SOLVE FEELING OF DISTRESS:  Key strategy: Do opposite of what comprises being distressed.  So, first, we "un-distress":  Stop (time out!), three deep breaths, scan body for tension (notice and/or let go), optional: immediately tell yourself an opposite, healthy belief/statement.  Ask "Is this lasting and big?", "What shall I do now?"  If able, get out your "Right Now Affirmations" Sheet.   (This is a sheet you prepare ahead of time, for instant use.    
     
Later, or right after, do ABCDEF Rational Analysis to "solve" - and not have to repeat the problem over and over.

Always, as soon as possible, plan something good for yourself to do.