The Ten-Minute CLEAR Reset
- Minute 1: check for medical, psychological or environmental danger.
- Minutes 2-3: notice the room, your support beneath you and the present date.
- Minutes 4-5: name the physical sensation, emotion and main thought.
- Minutes 6-7: choose slower exhalation, a comfortable position, water, prescribed care, gentle movement or quiet.
- Minutes 8-9: identify one helpful action and one action to avoid.
- Minute 10: contact a person, professional or support service when needed.
Daily Pain Map
- Date, time, pain location or emotional theme, and intensity from 0-10.
- What happened before it increased?
- Physical, emotional, mental, relational or environmental factors.
- What helped, what made it worse, and what support is needed?
- Which element needs attention: Fire, Air, Water or Earth?
- Next safe action.
Seven-Day Restoration Practice
- Day 1: observe pain without trying to interpret everything.
- Day 2: stabilise one physical or practical foundation.
- Day 3: separate facts, interpretations and choices.
- Day 4: give one emotion safe space and language.
- Day 5: take one proportionate action or establish one boundary.
- Day 6: seek support, companionship or professional guidance.
- Day 7: review what became clearer, what reduced suffering and what should continue.
Personal Pain-Care Plan
Name your warning signs, what usually helps, what usually makes things worse, healthcare contacts, emergency contacts and your reason for continuing through difficult periods.