Mindfulness

Why:

Emotions come and go, intensity rises and falls.  We know this from experience, when we look back at a conversation or event and realize that we overreacted, misread the situation, or had a feeling that you believed would be how you would feel forever.

Steps:

1. Recognize you are having an intense emotion.

2. Notice what your brain is thinking and how your body is feeling.

3. Attempt to name the emotion. (this step is not necessary and can be helpful in later restorative thoughts and conversations)

4. Remind yourself that the feeling will pass.

5. Find an easy distraction technique or self-care activity.

   • coloring

   • drink of water

   • bake or cook

   • spell and say (words forwards and backwards)

What is it:

It is talking to yourself in 2nd or 3rd person about what is going on and how you're feeling.

Why:

It allows you to create some separation between you and your intense thoughts or feelings, and gain perspective on the situation.

What Does It Sound Like:

"Wow, you are having a tough day and that comment seemed to put you over the edge."

"Larry you are really angry about what just happened."  

Why:

It can take the steam out of the negative thoughts and, sometimes, downward spiral that can occur.  Negative thoughts are easy to come 1st, so keep them in check.

How:

Thank your brain for the negative thoughts.  This tends to be a sarcastic-style practice.

What It Sounds Like:

"Thank you brain, I am fat.  Okay."

"Interesting brain, I'm not good enough to do my job.  Thanks for that."

"I'm too selfish to be in a good relationship.  Huh.  Thanks."

Extras: 

Thanking Your Mind