Drawing Your Own Diagram

Download the worksheet here or grab a piece of paper and a pen.

• Your diagram does not have to be perfect, but just give you a rough idea of your experience and how the pieces fit together.

• As you go through the next 6 modules, your model may change and different features can be added, taken away or re-written. Having a look back at your diagram as you do each module can be helpful to keep you on track.

• While it can seem difficult to draw a diagram, given parts are connected, if you make a change in one area, you will change in other areas as well.

Here are some questions to help you:

Hint – look back at your answers to Module 1 on what was going through your mind, your activities and feelings to help you get started on this task.

1. Thoughts – What thoughts do you have about your grief and loss, for example, do you feel responsible for some aspect of the loss? Are you being self-critical about your grief? What other thoughts are running through your head about your loss? Your thoughts can be put in the middle of the diagram.

2. Activities – What have you reduced or stopped doing?  Think about things you used to enjoy that you have stopped. Also think about changes in your routines like eating and sleeping. Are there any activities that you are doing a lot which may be interfering with your life (e.g., spending hours on social media and not finishing assignments).

3. Feelings – What feelings are you having? e.g., sad, angry, anxious, frustrated, stressed, gloomy, overwhelmed, feeling on edge, tense, scared, unable to relax?

4. Avoidance – Do you try to push thoughts, images and memories away? Which ones

5. Attention – Do you dwell on thoughts, images and memories, for example, self-critical thoughts? Which ones?Take a moment to see if your diagram makes sense to you. It can sometimes feel scary to try and work on these areas, but change is possible and can improve your wellbeing.

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