Introduction

What is EMPOWERMENT?

Trouble with working memory? 10

1. Difficulty switching between tasks: 10
2. Poor attention and focus: 10
3. Inability to follow directions: 11
4. Providing written or visual prompts: 11
5. Breaking tasks into smaller steps (chunking): 11
6. Encouraging repetition and practice: 11

Sources: 11

6 Powerful Steps for Practicing Self-Compassion 12

1. Acknowledge Your Feelings: 13
2. Be Kind to Yourself: 13
3. Practice Mindfulness: 14
4. Reframe Your Thoughts: 14
5. Take Care of Yourself: 14
6. Seek Support When Needed: 14

Read the following steps for practicing self-compassion and answer the questions that follow.

1. Acknowledge Your Feelings:

1. What is the importance of recognizing and acknowledging your feelings? 15
2. Be Kind to Yourself: 15
3. Practice Mindfulness: 16
4. Reframe Your Thoughts: 16
5. Take Care of Yourself: 17
6. Seek Support When Needed:

What is EMPOWERMENT?

The BRAVE Process 22

The 5 modules of the process are:

B = Bearing Witness

B – Video Lesson

B – Video Q & A 

Worksheet

R = Reflecting upon the roots

R – Video Lesson 

R – Q & A 

Worksheet

A = Acknowledge the facts about feelings

A – Video Lesson 

A – Q & A 

Worksheet

V = Vulnerability as a key to resilience

V – Video Lesson 

V – Q & A 

Worksheet

E = Engage more peacefully with this moment 

E – Video Lesson 

E – Q & A 

Worksheet

Building Your Support Community 

Step 1: List Your Intimates 

Activity: List Your Intimates 

Step 2: List Your Friends 

Activity: List Your Friends 

Step 3: List Your Acquaintances 

Activity: List Your Friends 

Step 4: Review Your List 

Step 5: Define Your Ideal Support Community 

All-or-nothing thinking and what to do about it

Examples of all-or-nothing thinking include: 18

1. Practice mindfulness: 19
2. Seek out different perspectives: 19
3. Challenge automatic thoughts: 19

Worksheet: Changing from All-or-Nothing

to Both/And Thinking 20

Step 1

Step 2

Step 3

Challenging Social Anxiety or Negative Thoughts

Instructions

Tips for creating a sense of urgency and increase motivation

1. Use positive reinforcement
2. Break down tasks
3. Set rigid deadlines
4. Prioritize tasks
5. Physical activity

Tips for helping someone with ADHD transition from one task to another

1. Use visual cues
2. Break tasks down into smaller steps
3. Create a routine
4. Provide a warning
5. Build in time for breaks
6. Use positive reinforcement

Simple ways to practice mindfulness in everyday life

1. Conscious Breathing
2. Sensory Awareness
3. Mindful Eating
4. Body Scan
5. Mindful Walking

How to learn to “like” yourself

Worksheet

Tip #1: Practice self-compassion 

Tip #2: Challenge negative self-talk 

Tip #3: Take care of yourself

Tip #4: Practice gratitude