Interactive Exercise: “Releasing Burdens and Building Strength” 

Objective: 

To help EAO CRC patients address emotional and psychological challenges—such as stress, anxiety, fear, depression, and grief—by visualizing their burdens, identifying strengths, and creating actionable steps to build resilience and emotional well-being. 

Materials Needed: 

• A large sheet of paper, whiteboard, or digital drawing tool 

• Markers, pens, or sticky notes 

• Small tokens or objects (e.g., coins, buttons, or game pieces) 

Total Time: 15-20 Minutes 

Instructions: 

1. Preparation and Intention (2 Minutes)

1. Set Your Space: 

1. a. Sit or stand at a table or whiteboard where you can write and reflect comfortably. 

1. Ground Yourself: 

1. a. Take three deep breaths. 

1. b. Silently or aloud, say: 

1. “I am here to acknowledge my emotions and build strength to move forward.” 

 

2. Visualize the Journey (3 Minutes)

1. Draw Your Path: 

1. a. On the paper or whiteboard, draw a winding path with a starting point (“Where I Am Now”) and an endpoint (“Where I Want to Be”). 

1. Define Point A (Starting Point): 

1. a. Write your current feelings or emotional state at the starting point. 

1. Example: “Feeling overwhelmed by stress and uncertainty.” 

1. Define Point B (Goal): 

1. a. Write a goal for your emotional and psychological well-being at the endpoint. 

1. Example: “Feel calmer and more in control of my emotions.” 

 

3. Identify Emotional Challenges and Strengths (5 Minutes)

1. Place Challenges Along the Path: 

1. a. Write down specific emotional challenges on sticky notes or directly on the path. 

1. Examples: 

1. A wall for “fear of recurrence.” 

1. A pothole for “financial stress.” 

1. A detour sign for “emotional fatigue.” 

1. Identify Strengths and Resources: 

1. a. Next to each challenge, write a strength, value, or resource that can help you overcome it. 

1. Examples: 

1. Strength: “I can reach out to a financial advisor for help.” 

1. Resource: “I can practice mindfulness to reduce anxiety.” 

 

4. Plot Actionable Steps (5 Minutes)

1. Create Stepping Stones: 

1. a. For each challenge, write one small, actionable step to address it. 

1. Examples: 

1. Challenge: “Fear of recurrence.” 

1. Step: “Talk to my doctor about follow-up care plans.” 

1. Challenge: “Emotional fatigue.” 

1. Step: “Schedule 15 minutes daily for a relaxing activity.” 

1. Write the Steps on the Path: 

1. a. Place these actions along the path as stepping stones between Point A and Point B. 

1. Assign Timelines: 

1. a. Write when you will complete each step. 

1. Example: “Schedule a conversation with my doctor this week.” 

 

5. Walk the Path (3 Minutes)

1. Interact With the Path: 

1. a. Use a token or small object to represent yourself and move it along the path. 

1. Pause at Each Step: 

1. a. As you move to each step, say aloud or silently: 

1. “This is my next action: [name the step]. I am capable of taking it.” 

1. Visualize Reaching Point B: 

1. a. When you reach the endpoint, imagine yourself feeling lighter, calmer, and more in control of your emotions. 

 

6. Reflect and Commit (2 Minutes)

1. Review Your Path: 

1. a. Look at the completed path and reflect on how your burdens can be transformed into actionable steps toward emotional well-being. 

1. Write Down Your First Action: 

1. a. Write one small action you will take today or this week to begin the journey. 

1. Example: “Spend 10 minutes practicing deep breathing exercises.” 

1. Final Affirmation: 

1. a. Silently or aloud, say: 

1. “I am capable of releasing my burdens and building resilience, one step at a time.” 

 

Kinesthetic Exercise: “Releasing and Recharging the Mind and Body” 

Objective: 

To help EAO CRC patients actively address emotional and psychological challenges—such as stress, anxiety, fear, burnout, depression, and grief—by engaging in physical movements that symbolize releasing burdens and recharging inner strength. 

Materials Needed: 

• 5-7 small objects (e.g., pillows, books, or water bottles) to symbolize challenges 

• A clear, open space for movement 

• A notebook and pen (optional) for reflections 

Total Time: 15-20 Minutes 

Instructions: 

1. Preparation and Grounding (2 Minutes)

1. Find Your Space: 

1. Stand in a quiet, open area where you can move freely. 

1. Ground Yourself: 

1. Stand tall with your feet hip-width apart and your hands resting at your sides. 

1. Take three deep breaths, inhaling slowly through your nose and exhaling through your mouth. 

1. Set Your Intention: 

1. Silently or aloud, say: 

1. “I am here to release my burdens and recharge my strength.” 

 

2. Identify Emotional Challenges (3 Minutes)

1. Assign Challenges to Objects: 

1. Take the small objects and assign each to an emotional or psychological challenge you are facing. 

1. Examples: 

1. A pillow for “anxiety.” 

1. A water bottle for “fear of recurrence.” 

1. A book for “grief over loss.” 

1. Lay the Challenges in Front of You: 

1. Place the objects in a line in front of you, representing the weight you are carrying. 

1. Acknowledge Each Challenge: 

1. Stand at the start of the line and, for each object, silently or aloud say: 

1. “This is my [challenge], and I am ready to let go of its weight.” 

 

3. Release the Weight (5 Minutes)

1. Pick Up the First Object: 

1. Hold the object representing your first challenge and feel its weight. 

1. Silently or aloud, say: 

1. “I acknowledge this [challenge] and honor its place in my journey.” 

1. Physically Release the Object: 

1. Place the object down behind you, symbolizing letting go of the burden. 

1. As you do, say: 

1. “I release this [challenge] and create space for peace and strength.” 

1. Repeat for Each Object: 

1. Continue picking up and releasing each object until you have moved through all the challenges. 

 

4. Recharge with Movement (5 Minutes)

1. Ground Yourself Again: 

1. Stand tall with your feet rooted to the ground and your arms relaxed. 

1. Visualize Recharging Energy: 

1. Imagine a warm, glowing light entering through the top of your head and filling your body with calm and strength. 

1. Use Movement to Symbolize Recharging: 

1. Slowly raise your arms above your head as you inhale deeply, visualizing gathering positive energy. 

1. Lower your arms slowly as you exhale, visualizing releasing any remaining tension. 

1. Repeat this movement 5-7 times, focusing on your breath and visualization. 

 

5. Reflect and Reinforce (3 Minutes)

1. Reflect on the Exercise: 

1. Sit down and take a moment to notice how your body and mind feel after releasing and recharging. 

1. If using a notebook, write one word or phrase that describes how you feel now. 

1. Write a Commitment: 

1. Write down one small action you will take today to nurture your emotional well-being. 

1. Examples: 

1. “Take a 10-minute walk.” 

1. “Call a friend to share how I’m feeling.” 

 

6. Final Affirmation and Closure (2 Minutes)

1. Affirm Your Strength: 

1. Stand tall, place your hands on your heart, and silently or aloud, say: 

1. “I am resilient and capable of facing my challenges.” 

1. “I release what no longer serves me and welcome calm and strength.” 

1. Return to the Present: 

1. Take one last deep breath, feeling grounded and recharged, ready to take on the rest of your day. 

 

 

Textual Exercise: “The Anchor of Resilience” 

Objective: 

To guide EAO CRC patients in addressing emotional and psychological challenges—such as stress, anxiety, fear, burnout, and grief—by fostering self-awareness, reframing negative patterns, and creating actionable steps to build resilience and inner strength. 

Materials Needed: 

• A notebook or sheet of paper 

• A pen or pencil 

• A quiet, comfortable space 

Total Time: 15-20 Minutes 

Instructions:   

1. Preparation and Grounding (2 Minutes)

1. Find Your Space: 

1. Sit in a quiet, comfortable environment where you can focus without interruption. 

1. Center Yourself: 

1. Place your hands on your knees or lap. Take three deep breaths, inhaling through your nose and exhaling slowly through your mouth. 

1. Silently or aloud, say: 

1. “I am here to reflect and build my strength.” 

 

2. Identify Emotional Challenges (3 Minutes)

1. List Your Current Challenges: 

1. Write down the specific emotional or psychological challenges you are facing. 

1. Examples: 

1. “I feel overwhelmed by stress.” 

1. “I fear the unknown about my health.” 

1. “I feel physically and emotionally exhausted.” 

1. Describe Their Impact: 

1. Next to each challenge, write how it affects you emotionally, mentally, or physically. 

1. Examples: 

1. “Stress makes it hard to focus on what matters.” 

1. “Fear keeps me from feeling hopeful about the future.” 

 

3. Reframe Challenges as Opportunities (4 Minutes)

1. Identify Your Strengths: 

1. For each challenge, write a strength, value, or resource you have that can help address it. 

1. Examples: 

1. Challenge: “I feel overwhelmed by stress.” 

1. Strength: “I am resourceful and can take one step at a time.” 

1. Challenge: “I fear the unknown.” 

1. Strength: “I can focus on what I can control.” 

1. Reframe Each Challenge: 

1. Rewrite each challenge as an opportunity for growth or self-compassion. 

1. Examples: 

1. “Stress is a signal to prioritize self-care and set boundaries.” 

1. “Fear of the unknown is an opportunity to focus on the present moment.” 

 

4. Create a Resilience Plan (5 Minutes)

1. Set a Goal for One Challenge: 

1. Choose one challenge to focus on and write down a goal to address it. 

1. Example: “Reduce stress by creating a daily relaxation routine.” 

1. Break It Into Steps: 

1. Write three small, actionable steps to achieve this goal. 

1. Example: 

1. Goal: “Create a daily relaxation routine.” 

1. Steps: 

1. Set aside 10 minutes each day for deep breathing or meditation. 

1. Identify one relaxing activity (e.g., reading, walking) and schedule time for it. 

1. Reflect weekly on how these practices are helping. 

1. Assign a Timeline: 

1. Write down when you will complete each step. 

1. Example: “Start the relaxation routine tomorrow.” 

 

5. Visualize Strength and Progress (4 Minutes)

1. Picture Yourself Anchored: 

1. Close your eyes and imagine yourself as an anchor in the ocean, grounded and stable despite the waves of stress and emotion around you. 

1. Feel Your Resilience: 

1. Visualize a light within you, growing brighter with each breath, representing your inner strength and ability to face challenges. 

1. Write an Affirmation: 

1. Open your eyes and write a positive affirmation to reinforce your resilience. 

1. Examples: 

1. “I am steady and strong, even in difficult times.” 

1. “I face challenges with courage and grace.” 

 

6. Reflect and Reinforce (2 Minutes)

1. Review Your Plan: 

1. Look over your reframed challenges, resilience plan, and affirmation. 

1. Commit to Action: 

1. Write one small action you will take today to begin your resilience journey. 

1. Example: “Take 5 minutes to breathe deeply and focus on the present.” 

1. Final Affirmation: 

1. Silently or aloud, say: 

1. “I am capable of overcoming challenges and building a life of strength and balance.” 

 

 

Visualization Exercise: “The Safe Haven of Resilience” 

Objective: 

To help EAO CRC patients manage emotional and psychological challenges—including stress, anxiety, fear, burnout, and grief—by creating a mental safe space where they can release burdens, find calm, and visualize their inner strength. 

Total Time: 15-20 Minutes 

Instructions:   

1. Preparation and Grounding (2 Minutes)

1. Find a Quiet Space: 

1. Sit comfortably in a quiet place where you feel safe. 

1. Center Yourself: 

1. Place your feet flat on the ground and rest your hands on your lap. 

1. Take three deep breaths, inhaling slowly through your nose and exhaling through your mouth. 

1. Set Your Intention: 

1. Silently or aloud, say: 

1. “I am here to find calm, strength, and peace within myself.” 

 

2. Visualize Your Safe Haven (3 Minutes)

1. Create a Mental Image: 

1. Close your eyes and imagine a serene, beautiful space where you feel completely safe and at ease. 

1. This could be a cozy cabin, a warm beach, a lush garden, or any place that feels comforting. 

1. Explore the Details: 

1. Notice the sounds, smells, and sensations in this space. 

1. Hear the gentle rustling of leaves, the sound of waves, or the warmth of sunlight on your skin. 

 

3. Acknowledge Emotional Burdens (3 Minutes)

1. Visualize Your Challenges: 

1. Picture yourself holding a heavy backpack filled with items that represent your emotional burdens. 

1. Each item symbolizes a specific challenge, such as stress, anxiety, fear, or grief. 

1. Acknowledge Each Burden: 

1. Imagine taking each item out of the backpack, one by one. 

1. Silently say: 

1. “This is my [challenge]. I acknowledge its weight, but it does not define me.” 

 

4. Release and Reframe (5 Minutes)

1. Release the Weight: 

1. Imagine setting the items down gently on the ground. 

1. As each item leaves the backpack, feel your body grow lighter. 

1. Reframe Each Challenge: 

1. As you release each burden, see it transform into something lighter and more manageable. 

1. Example: Stress becomes a soft breeze, grief becomes a glowing light that honors love and memories, and fear becomes a path forward illuminated by clarity. 

1. Affirm Your Strengths: 

1. Silently or aloud, repeat: 

1. “I have the strength to release what no longer serves me.” 

1. “I honor my challenges and allow myself to heal.” 

 

5. Embrace Resilience and Renewal (5 Minutes)

1. Visualize Inner Strength: 

1. Picture a warm, glowing light at the center of your chest. 

1. This light represents your resilience, strength, and ability to move forward. 

1. Let the Light Expand: 

1. Imagine the light growing brighter and larger, filling your entire body with calm, warmth, and energy. 

1. Feel this light dissolving any remaining tension or fear. 

1. See Your Future Self: 

1. Visualize yourself in the future, feeling stronger, calmer, and more confident. 

1. Picture yourself thriving emotionally and mentally, finding joy and balance in your life. 

 

6. Reflect and Reinforce (2 Minutes)

1. Return to the Present: 

1. Slowly bring yourself back to the present moment, carrying the feelings of calm and strength with you. 

1. Write Down an Affirmation: 

1. Open your eyes and write down an affirmation to remind yourself of your resilience. 

1. Example: “I release my burdens and embrace my inner strength.” 

1. Commit to an Action: 

1. Write one small action you will take today to nurture your emotional well-being. 

1. Example: “Take a 10-minute walk,” or “Reach out to a friend for support.”