Your inner circle

Draw three large circles, one inside the other, on a piece of paper.

In the outer circle, write all activities that almost always make you feel bad. Perhaps it’s looking at photos of an ex’s new partner on Facebook or going on a crash diet, or binge drinking.

In the middle circle, write down behaviours that sometimes make you feel good and sometimes bad. For example surfing shopping sites or being in touch with a member of your family who causes you concern.

In the inner circle, jot down behaviours that make you feel great. Meditating, exercising, laughing, playing with a child, walking in nature. Write down as many as you can.

Take a look at your map. That inner circle is where you’re happiest, safest and most fulfilled. Your aim is to spend as much time there as possible. The middle circle are activities to do when you’re feeling emotionally robust. Your goal is to stay out of the outer circle altogether.