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The Sadness Diet© - Day 7 (The Gift of a Smile)

Welcome Back

Thank you so much for joining in our Sadness Diet and the journey to happier times

Method we will use is called “IGROWS” to help us find ways to happier days; (Issue, Goals, Reality, Options, Willingness and Smiles).

IGROWS model is a method of coaching I initially learnt when I did a coaching course at the Coaching Academy. The model was originally developed in the 1980s by performance coach Sir John Whitmore, have also helped to develop it.

A good way of thinking about the IGROWS Model is to think about how you'd plan a journey (the issue).

You decide where you are going (the goal), and establish where you currently are (your current reality).

You then explore various routes (the options) to your destination.

In the final step, establishing the (will or willingness), you ensure that you're committed to making the journey, and are prepared for the obstacles that you could meet on the way then the (smiles) is where you will be celebrating your achievements.

Feedback from Yesterday

I hope you enjoyed celebrating taking part in our Sadness Diet and remember you are not alone, if you need help and support please get help from family, friends and if you need outside help, please contact one of the organisation on yesterday’s list.

Here in Gravesend, Kent where I live, I run The Happiness Project and we try to meet bi-monthly for friendship, support and fun. Here are the contact details:-

Twitter @happinesskent

Today we will focus on where you are now and then show you how to create your own gift of a smile box.

So going back to our IGROWS model, we will look at the letter R – which stands for REALITY. What exactly is going on in your life right now that is making you sad?

In your book, just right down your first thoughts and complete the following–

Activity 1

This is what is happening right now in my life........

These are the steps I have taken towards e.g being happier.......

Gift of a Smile Box

Activity 2

I hope you managed to get your empty shoe box which we are going to use to create your special box which you are going to put various items that will make you feel good. (You will see the example in the image at the beginning on this blog).

Example of other things you could put in your box:

  • A small mirror – to remind yourself that your are unique, special and an original.

  • A rubber band – to remind you that sometimes you have to come out of your comfort zone.

  • A collection of positive affirmations – As you read these, it will help you to have a positive mindset

The idea is that you put the box somewhere you can see it, so that when you are feeling down you can use the items as a pick me up as you also do your instant feel good activity below:

Instant Feel Good
  1. Sit down.

  2. Breathe in slowly and Breathe out Slowly ( do this a couple of times).

  3. Say - I am so grateful and happy to be alive to see another day.

  4. Think and focus on something that makes you feel happy or my favourite “wake up I feel happy boom, boom, I feel like dancing around boom boom, and now I am dancing line no one’s watching boom, boom”.

  5. Smile – Just spend a few seconds smiling, and then I want you to give out a couple of big laughs (hahaha).

  6. Get your gift of a smile box, and make use of the items as you continue to feel good

See you tomorrow and may the SMILE be with you always.


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