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Our reactions to a particular situation can include physical responses, thoughts, emotions and behaviours.

SMART Diagram

Physical reactions in our bodies influence the way we perform and respond to situations. When we are stressed, adrenaline is released, muscles tense, breathing speeds up and heart rate increases, sometimes without us even realising.

If you become more aware of your physical reactions to challenging situations, you can test whether your reactions are reasonable in the circumstances and learn to adjust them if needed.

Physical

Physical reactions you may be experiencing

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Thinking in an unhelpful or unrealistic way can make a challenging situation harder to cope with. It can also make it difficult to concentrate or work through problems.

If you become more aware of your thoughts, you can then test whether they are reasonable in the circumstances. You can learn to adjust your reactions if needed.

Thoughts

Thoughts you may be experiencing

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Thoughts of escape, self-harm and suicide are serious.

1. Stay calm

2. Talk to someone you can trust - Open Arms is always here on 1800 011 046

For immediate help when life may be in danger, call 000.

The video below presents a simple exercise to help calm your thoughts.

Let us help

If you need additional support, Open Arms is here for you. Our counsellors and lived experience peers offer a safe space to talk through how you are feeling. Call Open Arms on 1800 011 046.

Emotions can help prompt you to take action, but when overwhelming, they can become unhelpful and get in the way of achieving good outcomes.

If you become more aware of your emotions in challenging situations, you can then test whether they are reasonable in the circumstances. You can learn to adjust your reactions if needed.

Emotions

Emotions you may be feeling

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

When stressed or facing challenging situations, it can be common to change our behaviours. How we look after ourselves physically and planning what we do with our time, can have a big impact on managing stress.

If you become more aware of changes in your behaviour when faced with challenging situations, you can then test whether it is reasonable in the circumstances. You can learn to adjust your reactions if needed.

Behaviours

Behaviours you may be experiencing

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.

Based on your response, the following tools have been suggested. Continue working through the tools until you feel better.