What are normal emotions? What is emotional intelligence?
How do you work thorough painful emotions?
These 7 tools lay the foundation for changing your thoughts and healing your life. Begin here as a starting point toward change. Once you are familiar with these tools, check out the remaining tool pages.
Creating Best Results (2 pages)
You already know what you need to do for your health, nothing on this list is new to you. This list reminds you that feeling better, being better and living better begins with the basics.
20 steps total on these 2 pages.
Tool #2 Understand your States of Mind
Marsha Linehan's DBT Tool "States of Mind" helps differentiate between emotion mind and reason mind. She argues that wise mind is a blend of both. Telka's version adds personal values to this concept. Aligning your thoughts, emotions, actions
AND values leads to a wise mind.
A wise minds leads to a life lived with dignity, purpose and self-respect.
Become the role model you have always wished to become.
Tool #3 Emotional Intelligence
Have you ever wondered how you can make really bad decisions or say terrible things when you are mad? It's a brain thing. When your fight, flight or freeze response is triggered, your brain is not thinking logically. Learn more about your brain using the 13 signs of high emotional intelligence.
Tool #4 Emotional Health Map 2 pages
Emotional health requires resilient coping skills.
Resilient coping teaches you how to cheer yourself up and calm yourself down.
The Map to Emotional Health has three steps: Embrace it A.L.L.
1. Acknowledge your emotions and triggers (Mind and Body).
2. Learn Coping Skills.
3. Let Go, Release the need to control that which is out of your control.
For a more detailed explanation of the map, click here.
2 page PDF
Tool #4 Telka's Emotional Health Map Worksheet
Use this Map worksheet to think through your stressful situations as an opportunity to learn, cope and problem-solve.
Tool #5 Telka's Four Choices 3 page pdf
Fight, Flight, Freeze are automatic brain responses to perceived danger. To rise above these primitive, automatic responses, your brain must be healthy and calm.
Use Telka's 4 choices model to compliment each tool on this site.
Choice allows you to problem solve and cope by aligning your thoughts and actions with your values (wise mind). 3 page PDF
Tool#5 4 Choices Worksheet
Use this 4 choices worksheet to think through your stressful situations using wise mind.
Replace complaining and blaming with problem-solving.
Choose dignity and self-respect.
Become the best version of you.
Tool #6 Thought Distortions: Feelings Are Not Facts
Fight, flight and freeze stress reactions in your brain will impair your ability to think logically, apply reason, and to problem solve. Your impaired thinking is called "cognitive distortion".
Notice each time your mind gets stuck in one of these 11 distorted thoughts.
Use this new awareness of your distorted thoughts
as you practice managing your emotions.
Tool #7 Self Talk Ladder Tool 3 page pdf
Using the cognitive distortion list above, you can make a choice to change (reframe) your distorted thoughts by using this Self-talk Ladder Tool.
3 page PDF
Telka's tools, resources and recommendations are not a substitute for mental health treatment or intended to be used as medical care. This site is not intended to diagnose or treat medical conditions or psychiatric concerns. Always consult your own health care professional for the treatment of mental illness. Report to the nearest emergency room when you have a mental health emergency. Telka does not offer emergency services or crisis intervention. Telka is not a physician, does not prescribe medication. Suicide Prevention Hot line