Rainy Letter Day
Rainy Letter Day
Some of life’s challenges are unpredictable and overwhelming. Writing a ‘rainy day’ letter to your
future self gives you the most personal and valuable guide to coping that you could wish for. The letter
can be tucked away to read if things get on top of you. We often forget the strengths and resources we
have when we most need them, and this letter will help you and the next step; so that step by step,
you will find yourself back on track once more.
The idea is to write your future self a letter (or a series of postcards or notes perhaps) during a moment of
relative calm and well-being. You can include what ever you like, what ever springs to your mind that you
think maybe helpful. Below are some questions based on the solution focused approach that may
help prompt you on what to include. For every question, try to list as many answers as possible; lets say
you get to 10 easily, think hard for 5 more. You don‘t need to answer them all, you you may decide to
answer the questions that seem most relevant to you, or chose one from each section.
A snapshot of me doing well
What do I know about myself and my emotional wellbeing that I would like to remember?
What do I notice about myself that lets me know I’m doing well right now?
Who I am I pleased to know has noticed that I’m doing well, and what did they notice?
How do I think about things (when I’m feeling good) that lets me know I can cope?
My resources
What characteristics and skills do I have, or have I learnt that have helped me?
What challenges have I overcome recently and how did I overcome them?
What difference has it made to me to overcome these challenges?
What steps did I take that seemed to make the difference?
How did I make the first small step? (What did I tell myself that
helped and what did I have to put in place to achieve it?)
How did I keep these steps going, one by one?
The future
What are my dreams for my future?
What do I already have in my life that is part of this dream?
List 30 things that I could I do to move myself forward in my life.
My team
Who is my biggest fan? What would they say about me to prove this?
Who has helped me feel better?
Who gave me good advice; what was the advice and how did it benefit me?
How will I know if I need to talk to them again? How would I go about contacting them?
(friends, family, neighbours, clubs, work/school, therapists)
Tools that help
What aspect of the neuroscience really resonated with me?
Which story/metaphor/visualisations really helped me?
What relaxation methods do I want to keep up with?
How do I send unhelpful thoughts on their way?
What spiritual practices help me?
Lifestyle
What activities do I have in my week when I am feeling resilient, coping and happy?
Note the ones that seem essential to maintain a sense of wellbeing.
(Consider social activities, exercise creative activities and hobbies)
What do I need to put in place to regularly get a good nights sleep?
Do I still have the relaxation download? Contact Tiff if I can’t find it
What activities/habits do I benefit from limiting or cutting out?
Being resilient
What gives me the confidence that I can maintain my wellbeing?
What lets me know I can cope with difficulties?
List 30 things that I could be helpful
for me to do if I am having a bad day.
What advice would I give myself if I ever struggled in the future?
How have I coped recently with setbacks or blips?
