The good facts sheet

On this page I'm sharing a handout I use with most of my clients to start the session.  I really like it because it is an achievable and enjoyable task that has big bang for buck in relation to neurological changes. 

 I have noticed it works very effectively for clients with depression, overwhelm, trauma and also those who have challenges with rumination.   It is an achievable sheet for them to do for homework and helps builds confidence, agency, hope  and a sense of belonging. 

 I have also been using the sheet myself as a daily practice as it helps to keep me grounded during the day, eases overwhelm and therefore helps me to sleep better at night when life is busy.

The good facts sheet

The good facts sheet and is designed to help the brain look for and gather examples of feeling safe, satisfied and connected (the fundamental 3 core needs of the brain).   When these needs are met at a basic level the brain and body shift to the green zone, where rest, digest and repair take place.

 First Step of the good facts exercise: 

To find a simple and everyday example of: 

• Beauty in this moment - A plant in flower, the sky.

• Something you are grateful for -  Coffee, living space.

• Something that has happened today that has been good - Stopped raining, had a phone call.

• Something you are looking forward to - Cooking dinner,  lying on the couch.

• A time this week that you have been seen, appreciated, included or cared about - A stranger smiling at the supermarket, the dog, a text etc. 

 Second Step of the good facts exercise: 

Once the specific examples have been identified then take a few seconds to:

• Pause,

• Breathe in the examples, and

• Imagine turning the good facts into a feeling. 

  This second step is really important as it then installs these beneficial experiences inside us, builds inner strengths and helps heal from past hurts.  It’s like planting and watering seeds in a flower garden.