Move forward by letting go

The Letting Go tool is designed to help process difficult emotions, gain clarity, and take proactive steps toward personal growth. This tool is especially effective for fostering emotional regulation and handling setbacks.

How to use the tool

• Unload the Upset
  • Prompt: Identify and express their current thoughts and feelings. Use questions like:
    • “What is bothering you right now?”
    • “What emotions are you experiencing?”
  • Activity Idea: Write or draw feelings in a journal or on a blank sheet of paper. Encourage honesty without judgment.
• Focus on the Facts
  • Prompt: Separate their emotions from the facts of the situation. Use questions such as:
    • “What do you know for sure about this situation?”
    • “What evidence do you have to support this?”
  • Activity Idea: Create a simple two-column chart. Label one column “Feelings” and the other “Facts.” Fill in both sides.
• Decide
  • Prompt: Reflect on their desired identity or role in the situation. Ask:
    • “Who do you want to be in this moment?”
    • “What qualities or values matter most to you here?”
  • Activity Idea: Role-playing can be a powerful tool. Imagine one's self as their “ideal self” and practice responding to the situation from that perspective.
• Act
  • Prompt: Identify one actionable step they can take. Ask:
    • “What’s one thing you can do to move forward?”
    • “How can you embody who you want to be in this situation?”
  • Activity Idea: Set a SMART goal (Specific, Measurable, Achievable, Relevant, Time-bound) based on reflections.

Benefits of using the tool

• Self-awareness: By unloading thoughts and emotions, become more attuned to one's inner state.
• Critical thinking: Focusing on the facts encourages logical reasoning and reduces emotional reactivity.
• Decision-making: Deciding who they want to be fosters a sense of agency and purpose.
• Problem-solving: Taking actionable steps builds confidence and momentum, even in challenging situations.