The Quick TAME Guide
Feeling hijacked by worry or stress? Get the free Quick TAME Guide.
From Mark Lockyer, Accredited Mental Health Social Worker
The Drama Llama is that loud, worried voice that shows up the moment you feel stressed or anxious. This guide is a simple way to meet it, using TAME, a four-step method I put together so it’s easy to remember and use.
What’s inside
Tag. Notice and name the thoughts and feelings that are here.
Accept & Anchor. Come back into your body. Dropping anchor draws on Acceptance and Commitment Therapy and the work of Dr Russ Harris.
Make Room. Once you’re back in your body, widen your attention to the world around you. Something you can see nearby, the room you’re in, or what’s going on outside.
Engage. Take one meaningful action.
You’ll also meet the Struggle Switch, the habit of fighting how you feel. That idea comes from the same ACT work.
The guide arrives by email. After that, a short series of emails on using TAME day to day.
The guide is general information and self-help ideas only. It isn’t a substitute for personal mental health care, and it can’t take your own circumstances into account. If things feel hard, please talk with your GP, a mental health professional, or someone you trust.