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Are You Feeling Emotionally Unsafe? Help Is Here

Mazlow’s hierarchy of needs is a framework of motivation that ranks the needs of individuals according to their perceived importance. If you can fulfil the needs you may fulfil your own potential. It has also been used to understand human requirements during the pandemic as shown in the article here.

The following template can be used for listing any emotional needs to be met for you to feel a different way. For example “ feeling safer” or “feeling happier”.

Use this as a “go-to” self-coaching template if you are feeling overwhelmed or unsafe. You can create new, personalised answers around any need that you need to be met. For example, feeling more energised etc.

Using the template below think about what you CAN do to feel safer/ happier etc. There are some examples given, but feel free to add your own. Also, feel free to share this with anyone who may be in a challenging position to help them.

If you or anyone you know are feeling physically or emotionally unsafe, if needed please also contact a relevant specialist for help. For example a psychologist, police, hospital or other locally relevant people.

Thoughts - How can you think differently to feel safer/ happier?

  • Solution-oriented thinking?

  • Looking at the situation from all perspectives. Especially positive aspects (cognitive reframing)?

  • Thinking about other positive outcomes you've had in the past when you have overcome difficult situations?

Feelings - What have you done in the past which makes you feel safe/ happier?

  • Visualisation with a positive outcome?

  • Mindfulness?

  • Building a “safe place” in your mind. Think of a safe environment and built it in your head. Then you can close your eyes and visit this when you are feeling unsafe.

Behaviours - Which behaviours make you feel safe/ happier?

  • Work?

  • Kindness?

  • Honesty?

  • Gratitude

Social Connection - Who can make you feel safe/ happier?

  • Partner, friends family (list them out)

  • Your pet?

Physiology - What can physically make you feel safe/ happier?

  • Chocolate (in moderation!)?

  • Walking/ exercise?

  • Breathwork?

  • Mindfulness?

  • A familiar smell/ candle/ incense etc?

Creating this list when you are feeling overwhelmed and reading through what you can do, and then carrying out the actions can be life-saving and start you on a pathway to positive change and a different outcome.

Caroline Langston is the Co-Founder of Successful Consultants Ltd, an Executive, Personal and Career Development Coaching company in Hong Kong and New York. She is also the Founder of a nonprofit providing free information and coaching to people who are unemployed. Caroline is dedicated to coaching people for success and happiness in their careers and lives. She is degree qualified with a Certificate in Professional Coaching Mastery from the ICF, Certificate in Team Coaching from the EMCC. Also further certifications in Neuro Linguistic Programming at Master Practitioner and Coach level.


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