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if you are every feeling like your spiraling into a deep hole of internally conflict whether it is anxiety, panic or frustration, here are some things my therapist recommended me to do & I wanted to share them:
the main concept around what she recommended is engaging in your senses:
it means to focus on doing something externally as a way to help you ride through the feelings.
it means to focus on doing something externally as a way to help you ride through the feelings.
2. listen to music. listen to something you really like or something that has a good memory associated to you. something that soothes you.
6. eat a treat. eat something that you really like, it does not have to be a full meal. focus on what it tastes like. how does it look.
3. change your location & engage in your senses then too. for ex, if you& #39;re in your room, walk to the living room/outisde & observe what& #39;s there. what do you hear. what do you see.
if you want to, go to the restroom and splash some cold water in your face.
if you want to, go to the restroom and splash some cold water in your face.
4. count down from 5 to 1 and then when you hit 1, either sing or dance or yell. even if it& #39;s just yelling "one", these feelings are stuck inside and they need some help getting out.
5. if you have a fur baby, mindfully pet them. if you are able to, hold them. mindfully petting them means being aware that you are petting them as a way to observe them. look at their eyes. see their fur. think about the love you have for them. feel this connection.
6. do the opposite of what you are feeling. let& #39;s say you are having a low mood & want to be lay in bed, as hard as it can be, try to do the opposite so you do not get deeper into the feeling. moving helps manage the feelings. these feelings are stuck and need a way to get out.
tw: self harm
7. if you are having thoughts of self harm, hold a piece of ice. wash your hands in cold water. wear a rubber band & snap it against your wrist. eat something sour like lime.
these can slowly take your attention away from these thoughts.
7. if you are having thoughts of self harm, hold a piece of ice. wash your hands in cold water. wear a rubber band & snap it against your wrist. eat something sour like lime.
these can slowly take your attention away from these thoughts.
these are just a few ways to get through unpleasant feelings. they might not work for everyone but i hope they are able to bring you some support as they have for me. i am also still learning and it is a process.
much love to you all
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much love to you all
