‘Where is my focus of attention?’ ‘What am I reacting to?’ ‘What sensations do I notice in my body?’ ‘What thoughts do I need to defuse?’ The fourth step is ‘Pull back and put in some perspective.’ Ask yourself what the bigger picture is. What is another way of looking at the situation? What advice would you give a friend? What would a safe and trusted friend say about the situation? Ask yourself how important it is. How important will it be in six months? And to remind yourself the situation and experience will pass. The last step is ‘Practice what works and proceed.’ What is the best thing
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