Practice: Ladder of Wellbeing

Jenna Zaffino  

Welcome everyone. I'm Jenna. Today, we're going to learn a practice called the ladder of well-being. This tool is especially useful in helping us gather awareness about how our bodies and our minds interact with the different experiences and seasons of our lives and it's especially, especially useful for navigating through times of stress. For this exercise, you'll need something to write with, a journal or piece of paper, And you'll also wanna be in a space that is calm, free of distractions and provides you with some comfort. So prop up those pillows, get comfortable and let's get ready to be curious. We'll begin with the different sections of the ladder starting at the top, moving to the middle, and then ending at the bottom. The top of the ladder is a place that is calm. 

Laughter, connection, warmth, and well-being are present. This is the place we desire to be more often than not, but it takes a little effort to get there and definitely to stay there. Often, loved ones, friends, family, comfort measures are there providing us with a sense of safety and support. When it comes to the top of the ladder, I'll ask you to recall a memory or an image that helps you feel safe, supported, loved and connected. What kind of thoughts come to mind when you think of your own life and being in this space? As you consider these thoughts, we're going to reflect on your perceptions of the world as well as yourself when you're at the top of the ladder. Use the following prompt to write in your journal. When I am at the top of my ladder, the world is fill in the blank. I am fill in the blank. 

Take a few moments to write down your thoughts and answers and feel free to pause the video if you need more time. As we move into the middle section of the ladder, we start to uncover a place that is usually categorized by feelings of fear, stress, and even danger. We can often experience a sense of fighting or fleeing in this space as a response to the stressors of our life. And if we stay in the middle for too long, we can also contribute to the effects of chronic stress like anxiety, fear, depression and feelings of panic. As we explore what it's like for you to experience the middle of the ladder, I'd like you to be gentle with yourself. Think of a time in the recent past where you've experienced a stressor. It can be as simple as being cut off in traffic. And give yourself a few moments to consider how these feelings shape your perception of the world and also of yourself. 

When you're ready, complete the following “When I'm in the middle of my ladder, the world is fill in the blank. I am fill in the blank. Take a few moments to write and again, feel free to pause the video if you need more time. As we move into the bottom section of the ladder, we move into a place that's often categorized by extreme stress. Often, we become disconnected in this place. Our dialogue is internal and it can feel a bit hopeless. It's worth noting that if you feel like you're in this place right now it's time to reach out and ask for help either from a friend, a family member, or even through reaching out to the PCN network. So as you consider what it might feel like to be at the bottom of the ladder, Think about how this experience, these feelings contribute to your perception of the world and also of yourself. 

Fill in the blanks with the following prompt. When I'm at the bottom of my ladder, the world is fill in the blank. I am fill in the blank. Take a few moments to write and feel free to pause the video if you need more time. Alright. We've just gone on a bit of a journey and now it's time to talk about the why behind the ladder exercise. Our biggest goal is to create the tools that help us move from one space on the ladder to another. Often these movements are going to be just one rung. 

Hopefully, the tools we can develop as a result of the exercises and our fill in the blank work can help us more easily climb back to that place of safety, calm, and well-being. So as you reflect back on your writing about how the different spaces of the latter shape your perception of the world and of yourself, Think about the small things that you can do that can help you move up higher on the ladder towards that place of calm. For example, maybe you're experiencing the stress of being cut off in traffic and you find yourself in the middle section of the ladder. Whether it's a breathing exercise, telling yourself, hey, you're gonna be okay or pulling over and getting out of the car and shaking it off for a moment. Which strategy feels most like you? The actions that you choose that come to mind as something that you would be most likely to do are going to provide you with some tools that you'll be able to use on the regular. Often, our in the moment strategies are physical, breath related, or even have to do with the thoughts that we're telling ourselves. The idea is to choose something simple and relevant. Our goal for these exercises in building this toolbox is to come up with a top ten list that's specific to you so that you know the next time you find yourself at the middle, at the bottom, or even at the top, You'll know how to stay there or climb up through the stress to bring yourself into a better state of well-being. 

I'd like to encourage you to take this exercise with you for the next 7 days. The more practice you get, the more tools you'll be able to develop. Set an alarm on your phone or calendar each day to just do a 5 minute check-in. See where you are on the ladder in that moment. And if you're at a place that you don't desire to be, then choose a strategy from the list that you've created and see if it works for you. If it doesn't work, you can toss it away. But if it does, you've got a pocket strategy that can be there for you in a moment's notice. Remember that the goal is to climb one rung only, not make the big leap from bottom to top. 

So use this idea to create the strategies that will mean the most to you. You can also visit the mindful compass library to learn some quick and easy mindfulness and breathing exercises that can help. Remember that this practice is intended to help you create the tools that you can use in the moment that mean something to you. The only failure that's here is choosing a tool that doesn't work for you and if that happens, toss it out and choose again the next time. Thank you for going through this exercise with me. I hope it serves you and supports you in staying towards the top of the ladder. And remember, you are strong and resilient and the small moments matter. I'll see you next time.