Please be patient. A whole new experience is on the horizon...

Start:Jul 05, 2020

Duration:15 Minute(s)

Goal: this Cognitive Trail will improve the ability to move on and gain something much better (Justice).

Description: 'Justice' is part of The Next Step series designed to as a personal nav system with step-by-step guidance for teens and young adults who've ... Read More

Summary:

Step 1

Do you want to know how to bring up the subject about feeling mistreated without feeling awkward doing it?

Step 2

Try to the best of your ability to get in touch with what you're really feeling.

Choose an incident where you experienced the greatest injustice as you answer the following questions.

Skip any questions that don't apply.

Now, complete the statements below:

Regarding Feelings of Anger and Resentment
I’m angry that...
I hate it when...
I’m frustrated that...

Step 3

Regarding Feelings of Hurt
I was hurt when...
I’m disappointed that...

Step 4

Regarding Feelings of Fear
I am afraid that...
I feel scared when...

Step 5

Regarding Feelings of Sadness
I’m sad that...
I feel overwhelmed that...

Step 6

Regarding Feelings of Guilt and Regret
I am sorry for...
I apologize...
I did not intend to...

Step 7

Regarding Understanding Our Own Desires
What I wanted was...
I deserve...
I wanted you to...

Step 8

Regarding How to Express Forgiveness
I forgive you for...
I forgive myself for...

Step 9

Regarding Feelings of Love, Compassion and Appreciation (even if the feelings are solely about yourself)

I love you for...
Thank you for...

I love myself for...
I understand that you did the best you could at that time...

Step 10

Remember who you are at your core. That part of you can never be touched. It remains intact.

We hope that today you experience a renewed sense of hope about where you are now.

Our hope for you is that you realize you're taking steps that bring you strength and a sense of empowerment.

We hope you hear how much you mean to someone. You mean a great deal to us!

We hope you're given an opportunity to be a gift to others who have experienced something similar.

Step 11

This exercise may have brought up some strong emotions. That's understandable.

Unwind a bit and let them go.

Go to the video icon and just 'Breathe' with Faith Hill and Carlos Santana.

Let us know what you thought about their duo when you've finished.

Step 12

Whenever you're ready to have a conversation with the person who caused your pain - if a conversation is safe or possible - then you may want to use these steps to guide you through what to say.

How do you feel about using the 'I' statements above to generate the conversation, assuming a conversation is possible?

Step 13

How did this session leave you feeling?

Step 14

If the exercise brought up painful memories that make you feel out of control, please call 911 immediately.

If necessary, you can locate a crisis hotline number from the website: http://suicidehotlines.com/national.html

If you need to speak to a therapist or a trusted friend, do so as soon as possible.

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