Most of us can relate to feeling overwhelmed, angry, stressed, sad, or anxious. There are several quick techniques that can instantly change your mindset, but they can be hard to remember when faced with such intense emotions. Preparing a list and role playing your response in your head or aloud can help you recall these techniques. First, let’s list the various methods that have been effective in helping to better manage these feelings.
I would love to hear the techniques you use for yourself or ones you recommend for your clients. Sharing these easy-to-remember strategies will certainly help someone when they are faced with these overwhelming emotions. So, please add a comment below to share what works for you!
Something that has worked for me when I start to get into “that mood” is to shake my head and ask myself if I want to control this day or if I want my negative thinking to control this day. This strategy holds me responsible for how my day goes and starts the problem-solving process. With this mindset, I can consider a brighter outcome.
Take deep breaths in and slowly exhale three times in a row. Deep breathing increases oxygen in the brain, stimulating the parasympathetic nervous system to bring you back to a state of calmness.
Ground yourself by counting objects in your view. Search for 5 objects you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste (or say something positive about yourself).
Pick your favorite scenery. For instance, mine is a view of the Smoky Mountains in the winter. When I visualize the mountains covered with snow, I picture an ice blue sky and feel the cold crisp air. I can hear the rustling of my coat as my boots crunch across the blinding white snow. Now that you have selected your favorite scenery and have visualized the scenery, you can distract yourself and your thoughts by visualizing your selected scenery. Some people like to place their head in their hands and visualize being there.
Identify a favorite quote or lyric that will empower you to change your thoughts. Richard Marx sings, “Never knew what I could be. I never felt the power inside of me. Now I stand in all the wonder that the mirror couldn’t see. I have the power inside of me, yeah. I have the power inside of me.” Now aren’t those some uplifting and empowering words?!
Keep talking to yourself, telling yourself that this will pass.
Listen to music, if music works for you.
Ask yourself how big this problem is and how it will be the same time next year. You will likely realize how temporary the issue is and be able to work through it.
Recite the Serenity Prayer. “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”
Identify a person you view as calm and rationale in most situations. Now, when you feel like you are losing control, imagine how that person would handle the situation.
Replace each negative thought with three positive ones.
Use logic to work through the situation. For instance, maybe you think your boss is upset with you. Ask yourself if this is a true thought (evidence); how the thought helps you; if there is another explanation; and ask what advice you would give someone else who had the same thought.
Laugh, even fake laugh.
Have a word/s with meaning to you and use it only when feeling overwhelmed, anxious, sad, angry, or highly stressed.BE POSITIVE, STOP, or GET BACK can be those kind of meaningful words.
There are so many more techniques, but let’s stop here so we can read the ones you share below.
Gaining knowledge, is the first step to wisdom. Sharing it, is the first step to humanity. –Unknown
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