One point better
“One point better” is a coping skill I use when I’m feeling a bit stuck, or I want an emotion to change. It’s pretty simple and has made a significant difference for me as a person and counselor.
“One point better” step-by-step:
Ask yourself “How am I doing on a scale of 1-10, 10 being the best ever”?
Ask “why did I give myself this rating”? Don’t skip this step! It matters to understand why you gave yourself this rating so that you can notice what it would look like to feel better.
Ask “what would it look like to get one point better"? Pick something practical and something you could do that day. This thing should be small and attainable.
Go do that thing.
For example, let’s say I’m feeling pretty overwhelmed and I’d like to change that emotion. I would give myself a 5 out of 10. I’m not feeling awful, but I notice that I’m feeling lethargic and grumpy. I know that making sure my physical health is taken care of helps me feel less lethargic and grumpy. So, being at a 6 out of 10 would look like drinking a glass of water now and doing a 15 minute yoga video when I’m done with work tonight. My plan to go do that is to immediately take a drink from my water bottle and schedule time in my calendar to do my workout.
If this feels really challenging and you’re not sure what would make you life “one point better”, therapy might be a good place to start!