1. DEEP INHALATION.
The fight, flight, or freeze reaction goes
into overdrive when you are emotionally overwhelmed, making it impossible to
think clearly and feel your emotions at the same time.
Noelle Benach, a certified clinical
professional counselor and psychotherapist in Baltimore, states that your heart
rate is probably increasing, your blood supply to your kidneys and intestines
is slowing down, and your adrenaline is beginning to rise. When you are in this
state, it is difficult to process what other people are saying, let alone be
aware of your own thoughts and emotions.” She continues, “You are essentially
in your survival mode because you feel a threat.”
Breath-work may be helpful. Deep breathing
triggers what is known as the parasympathetic nerve system, often known as your
rest-and-digest mode, which enables your body to relax and rebalance. You might
find it useful to carry through this practice five or more times or until there
is some semblance of calm:
Exhale while counting to 4 and then inhale
while holding that count until you reach 4.
2. SENSORY ROOTEDNESS.
It could be challenging to remain mindful
of your body or your surroundings while your emotions are running high. To stay
grounded, if at all possible, try to focus on your five senses. This can
involve a variety of grounding techniques including singing or humming,
spraying cold water on your face, or practicing progressive muscle relaxation.
“My favorite exercise is called 5-4-3-2-1
technique.” Get 5 things you can touch, 2 things you can smell, and 3 things
you can hear and 1 item you can taste.
After completing the exercise, you have
given yourself a chance to decompress and enabled your parasympathetic nervous
system to function. She stated.
3. PUSH YOUR IDEAS TO THE LIMIT.
It could be beneficial to confront illogical
notions through cognitive reappraisal (Changing the narrative) if they are
giving you emotional pain.
According to Benach, ”I sometimes have my
clients put their negative or threatening thoughts on trial…I will pose
inquires like: Is there any proof for this? Is this belief ever false at some
points? Will this matter in a day, a week, a month, or a year?
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