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Happy 2025 everybody!
Last month I introduced a brand new intervention called the Transformation Wheel. [https://www.7cups.com/forum/siteupdates/General_2444/IntroducingtheTransformationWheelInvitationtoJoin_342256/] If you’ve been following along, you know it’s a powerful tool I’ve been using to tackle personal challenges and break free from negative cycles and it’s been transformative. I was feeling an 8/10 on the distress scale and after 4 weeks of exploration and investment, the issue has dropped to a manageable 2/10.
But I am just one of a handful of accounts so far. To measure just how effective this tool is, I need more perspectives. I have requested testers to try it for themselves and give me feedback. Some of you have already signed up and are currently working through it! If you have a problem plaguing you that you want to get control over, read over the Transformation Wheel guide [https://docs.google.com/presentation/d/10ZNwCgmwk3Gpn0N7W715avZE2HxSyywn1hBvMuTaelA/edit#slide=id.g31c733bb7ac_1_15], download the image, sign up here [https://www.7cups.com/forum/siteupdates/General_2444/TestersNeededTrytheTransformationWheelandearnabadge_342554/], and start tackling!
For those still unclear on some parts of the process, I’d like to answer some frequently asked questions.
How do I fill out the Wheel image?
There are image editors on your computer/phone you can edit directly onto. There’s also sites like Canva for text adding. Or you can go traditional and print it out or draw it yourself.
Why do I need all these categories?
The categories, also known as subtopics or subissues exist to help you gain a deeper understanding of the main issue you're facing. By breaking down the issue into smaller, more manageable parts, you can better identify the root cause. The categories prompt you to consider different aspects of the main issue, such as how it affects your thoughts, emotions, behaviors, and physical health. This comprehensive analysis ensures you're not overlooking any important factors. The categories also allow you to track your progress over time. As you work on addressing each, you can rate the severity of the main issue and each category to see how your overall well-being improves. In essence, the subtopics serve as a roadmap for tackling your challenges systematically and thoroughly!
What kinds of issues could I work on?
We've noticed issues that deal with emotion, well-being, interpersonal relationships and life adjustments tend to blend well with this model. Some examples:
Relationship problems: This could include issues with romantic partners, family members, friends, or colleagues.
Stress and anxiety: The transformation wheel can help you identify the root causes of your stress and anxiety, and develop coping mechanisms.
Low self-esteem: By working through the different aspects of this issue, you can start to develop a more positive self-image.
Anger management: The transformation wheel can help you understand what triggers your anger and develop healthy ways to express it.
Negative thoughts and behaviors: This exercise can help you identify negative patterns in your thinking and behavior, and develop strategies for changing them.
Life transitions: Major life changes, such as a new job, a move, or the death of a loved one, can be challenging.
The Transformation Wheel can help you cope with these changes in a healthy way. However, these are just some tested scenarios! Please experiment with yours and see if it fits!
Okay, I have my issues. What next?
Now you’ll work on confronting them! You do this through what are called interventions aka methods/techniques used to address and improve mental well-being.
Talking to a listener, for example, is an intervention. Others, as outlined in the Transformation Wheel guide [https://docs.google.com/presentation/d/10ZNwCgmwk3Gpn0N7W715avZE2HxSyywn1hBvMuTaelA/edit#slide=id.g31c733bb7ac_1_0], include:
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Journaling. The practice of regularly writing down your thoughts, feelings, experiences, and reflections.
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Talk with Noni
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Somatic release
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Prayer. You can pray for the negative feelings, thoughts and memories to lose their power and potency and to fade. You can pray as generally or as specifically as you want.
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Exploring with a therapist
How often do I do them?
As often as you feel you need to. Some benefit from a daily activity, others a couple of times a week. It depends entirely on how much time you can dedicate and the severity of your issue. The only requirement is consistency. If you don’t put in the work, you won’t progress.
Tip: Utilize many different interventions until you find the best ones for your situation. Ex. talk with listeners and keep a journal of your thoughts
What if I miss a week?
Life happens! If you miss a week, simply start a new week. To get back on the wheel quickly, I recommend the 2-minute rule:
"If a task can be completed in two minutes or less, do it immediately." Identify 2-minute tasks: Look for small, quick tasks that can be done in two minutes or less e.g. prayer, mindfulness checkin, gratitude list
I did the 4 weeks but am not satisfied with my ratings. Can I do it again?
Yes! You can do it as many times as necessary!
Are there any worksheets or templates I could use?
Yes!
We have a PDF worksheet for each week you can download here [https://drive.google.com/file/d/1POojXQyix4RYMJLbg9VWgiKgc10ddFvN/view?usp=sharing].
There's also a google document: open and make a copy of it here. [https://docs.google.com/document/d/1OxBpW7Bn1D3kNFP_Vx1_5fZlp9BkoPc5fNUMUtP85xM/edit?tab=t.0]
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Whether you've tried yet ot not, do you have any questions? Levae them below or drop me a PM!
