The following prompts are intended to help you reflect upon different tactics to consider when you notice emotions are building or something occurs and you are "in the moment."
Many of the suggestions for you to test and learn are derived from emotion based, proprioceptive, vestibular, praxis, and sensory related exercises that may support emotion regulation.
Each person is unique and our sensory systems respond differently which is why I encourage you to be open to testing and learning what works for you!
First things first..
As often as you can, especially before/after a transition, try to pause to check-in with a body scan to notice how you are feeling.
Check-in with your...
- Mind - What thoughts are present? What am I focusing on?
- Emotions - What feelings are present? How am I expressing my emotions?
- Breath - Am I holding or restricting my breathing? Am I chest or belly breathing?
- Body - What sensations am I experiencing?
- Energy - Do I feel fatigue? Do I feel energized?
- Environment - Is it a familiar place? Am I safe? Is it a new place?
Then, as you discover or need, respond through one or many tactics that may support your effort to manage what you are experiencing or manage the moment.
What can you try?
- Would taking a breath with a long exhale support you in the moment?
- Could some form of movement help you in this situation?
- Is there a statement or mantra that you could repeat to yourself?
- Can you find something funny or humorous to disrupt the emotion?
- What happens if you pray during this emotion?
- What happens when you talk to yourself in the 2nd/3rd person during the emotion?
- Can you reframe or re appraise the situation by reshaping a different story about what is happening?
- What happens if you focus on the belief associated with the emotion?
- What happens if you visualize a balloon? Imagine filling the balloon with your breath, and as you exhale, visualize releasing that emotion into the balloon. Watch as the balloon expands with each inhale and gently floats away with each exhale, carrying away the emotion.
- Can you extend loving kindness towards yourself during the emotion?
- Can you set a timer for how long you express the emotion?
- What happens if you take off your shoes, socks, etc. and step or press your feet into the ground and feel the earth beneath you?
- What happens if you press your hands against a wall?
- What happens if you squeeze your hands into a fist and release?
- What happens if you flex your leg muscles then release?
- Is there someone who can support you during this emotion?
- Is there something you can taste, touch, or smell during this emotion?
- Can you focus your gaze on an object during this emotion?
- Is there something you can listen to during this emotion?
- What happens when you try to balance on one foot during this emotion?
- What happens if you bounce on a ball during the emotion?
- Can you sip some water during this emotion?
- Try chewing on a stick of gum during this emotion...
- Can you stretch out the tension during this emotion?
- What happens if you walk away during this emotion?
- What happens if you try to clean or organize during this emotion?
- What happens if you write or offload the emotion onto a dump pad?
- Can you change the environment and go somewhere else?
- Can you find a space in nature to sit and be with the emotion?
- What happens if you place something cold on your neck or face during this emotion?
- What happens if you can sit on a swing and sway back and forth during this emotion?
- Can you distract yourself with an object or activity during this emotion?
- Can you pull on a rubber band to snap out of it during this emotion?
- What happens if you practice bilateral actions such as tapping, clapping, or drumming on something during this emotion?
- What happens if you sit with your palms facing up during this emotion?
- Can you twist side to side or rock back and forth in a chair during this emotion?
- Can you find a set of stairs and walk up a few flights at a brisk pace?
- What happens if you imagine a staircase with steps leading down to a place of calmness and relaxation. With each step you take down the staircase, count backward from ten to one, visualizing yourself becoming increasingly relaxed and at ease with each step.
- Can you push, pull, or lift something to process the emotion?
- Can you try a butterfly hug - by crossing your arms over your chest and alternating tapping your shoulders with your hands in a rhythmic pattern.