Looking at memories and pictures in your head

How to use pictures in your head to help with feeling it’s your fault

• Riley thought ‘I should have done more to prevent the accident’ and had pictures always coming to mind of the accident.  

• Riley imagined talking to Charlie, thinking what Charlie would want for Riley.

Tip.

• Working with pictures in your head can be upsetting.

• If it feels too upsetting, skip forward to page 5 of this part.

• We’re not trying to pretend the loss didn’t happen, but looking at the pictures we have in our head.

• Playing around with pictures in our head can help with how you feel.

Tip. Looking at memories and pictures in your head can be very upsetting. If you start to feel very upset or spaced out, try one of these ideas, or think of your own:

• Touch a stone or pebble.

• Use a room perfume.

• Eat a sour lolly or a strong mint.

• Listen to music turned up loud.

• Use five senses (what you see, hear, smell, touch, taste here and now)

• Use a weighted/heavy blanket.

• Pick up an object near you and focus on it.

• Play with an object e.g., a ‘fidget’ spinner or stress ball.

If you are finding this section very hard to complete, consider talking to your GP (i.e., family doctor) about a referral to a mental health practitioner.

You can also see resources here. You can also skip forward if it feels like too much to the section on problem-solving.

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