Feeling upset, worried or angry? This 5-minute game helps you calm down, step by step. In English or Nepali.
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How to play
- Pick what is upsetting you, and say how strong the feeling is.
- Follow the short steps: name the feeling, look at it from outside, and answer the thought.
- Play a short focus game, then see if your lake is calmer.
What the game does
Calm the lake takes you through a few short steps used in cognitive behaviour therapy (CBT). First you name the feeling and rate how strong it is. Then you step back and look at the upsetting thought from outside, as if a friend had said it. Then you answer the thought with a kinder, more balanced one.
At the end there is a short focus game. Focusing on a simple task for a few minutes gives a racing mind something else to hold on to. Then you rate the feeling again, so you can see whether it changed.
When to use it
Use it when a feeling is strong but you are safe: after an argument, before an exam, or when you cannot stop worrying at night. It helps to practise when you are only a little upset, so the steps feel familiar when a big feeling comes.
It is a self-help tool, not a treatment. If strong feelings come often, or get in the way of work, study or sleep, talking to a professional can help.
Want help making this a habit? Book a consultation. You may also like the Circles of Control and the Feelings wheel.