Lesson 513: Establishing "Early Warning Signals" and Action Plans
Duration:75 minutes
Topic Introduction (Overview):
For individuals experiencing both anxiety and depression, the deterioration of their mood often doesn't happen suddenly, but rather is identifiable: shallow sleep, increasingly tense thinking, rising physical fatigue, social withdrawal, difficulty concentrating, and loss of interest in daily activities… These seemingly subtle changes are precisely the “early warning signs.” Being able to detect these signs early allows for preventative measures to be taken before a breakdown or relapse, rather than waiting until it's too late to seek help.
This course will guide you on how to systematically identify your own warning signs and design a "three-level action plan": self-regulation for mild signs, pace reduction and support mobilization for moderate signs, and emergency assistance and professional collaboration for severe signs.
This isn't about constantly monitoring yourself, but rather helping you build a gentle yet clear "psychological weather map" so that when your mind starts to storm, you can promptly raise an umbrella, close the windows, and turn on the lights. This early warning system prevents you from being passive, gradually making you more in control, more selective, and more capable of protecting yourself.
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▲ AI Interaction: My Personal Warning List
Please write down 3–5 subtle changes in your mood or body that you have noticed over the past period of time. AI will assist you:
① These signals can be categorized as mild/moderate/high risk.
② Help you supplement any potentially missed early warning indicators
③ Generate a set of actionable plans (3–6) for each level.
④ Provide a reassuring and supportive phrase that best suits your current situation.
○ Heart's Premonition - Musical Guidance
Choose a piece of music that allows you to breathe steadily and has a clear rhythm (such as piano arpeggios or gentle guqin music).
When listening, imagine the notes moving slowly like weather lines; you are observing the "wind direction" rather than rushing to make a judgment.
As you inhale, silently repeat, "I am listening." As you exhale, silently repeat, "I am preparing."“
○ Chinese Tea Therapy: Polygonatum and Ginseng Warming Tea
Recommended reasons:Polygonatum nourishes yin and moistens dryness, while ginseng invigorates qi and strengthens the body. It is suitable to drink a small cup before energy levels drop or mood swings to help the body "stabilize".
practice:Boil 5g of Polygonatum sibiricum and 1g of ginseng root in water for 8–10 minutes. This gently nourishing tea is suitable as a daily calming beverage during the "warning period."
○ Taoist Traditional Chinese Medicine Dietary Therapy: "Heart-Protecting and Wind-Dispelling" Yam and Lotus Seed Soup (Small Bowl)
Taoism believes that "when the mind is disturbed, emotions become disordered." Yam nourishes the spleen and strengthens the body's foundation, while lotus seeds calm the mind, soothe the nerves, and astringe to stop superficiality, making them a classic combination for stabilizing the "internal wind."
When you feel the signs of anxiety—distracted attention, fluctuating emotions, slight tension in your body—this bowl of soup acts like a soft protective film, allowing you to land before the storm hits.
○ Humanist Script · “I notice, I prepare, I stay steady.”
Practice sentences:
I notice, I prepare, I stay steady.
Key points to note:
- Humanist script emphasizes the breath and rhythm between letters, making it suitable for expressing the process of "from awareness to stability".
- “The word "notice" should be written softly, symbolizing observation without judgment.
- “The word "prepare" is written with a slightly firmer stroke, indicating that you are taking the initiative.
- “The phrase "stay steady" ends with a steady stroke, symbolizing that you have already established yourself before the wind rises.
Mental Healing: Mental Mandala Meditation Text 33
Draw a halo that gradually deepens from the inside out.
The innermost circle is soft white, symbolizing tranquility;
The slightly upturned gold in the center circle is an early sign;
The dark outer ring is a reminder to yourself that "it's time to protect yourself."
When you observe it, do not rush to hide or be afraid.
A mandala is not about drawing something, but about observing it.
Observe how the aura of emotion grows from faint to intense.
And from then on, you can sense the direction of the storm in advance.
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Lesson 513: Guided Drawing of Personal "Emotional Weather Map"
Purpose:Making the early warning system more tangible allows you to understand the changes in yourself more intuitively.
step:
① Draw three concentric circles on a piece of paper to represent mild, moderate, and severe signals, respectively.
② Write down the corresponding omens for each circle (e.g., light sleep, racing thoughts, increasing fatigue, avoidance tendency).
③ Use color to distinguish (e.g., light green = mild, orange = moderate, dark red = severe).
④ Write down the corresponding "action plan" for each lap.
⑤ Write on the outermost circle:“"I can prepare in advance, without having to wait until things get out of control."”
Please log in before submitting your drawings and feelings.
○ 513. Log Guidance
① What “small but important” emotional changes did I notice today?
② What are some of the warnings that I tended to overlook in the past?
③ What action plans did I develop for myself, ranging from mild to severe?
④ If a similar signal appears tomorrow, what is the first thing I will do?
⑤ Write a sentence:Awareness is the first step I take to protect myself.
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By carefully reading the warning signals, you can light a lamp in advance for yourself.
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