TIPS ON COPING(Please read my Disclaimer) |
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SUGGESTED ACTION |
RATIONALE |
DETAIL |
ADVANTAGES |
STOP WHAT YOU ARE DOING! |
Overwhelming feelings of stress or panic are often a warning to desist from current action! |
If at all possible, withdraw from the action, situation, place and (possibly) the people you are with. |
A chance to control the deteriorating/escalating response to the situation you are in. |
BREATHE! |
Overwhelming emotions immediately either inhibit, or over-stimulate, our healthy breathing pattern, disturbing brain chemistry. |
Focus your attention on breathing slowly and deeply, visualise your breath coming in at the nose, swallowed down to your stomach, then passing up the front of the body and out at the mouth. |
Conscious slow & deep breathing reduces our mental over-reaction and stabilises brain oxygen and carbon dioxide levels. |
FOCUS ON BEAUTY OR SAFETY! |
Emotions are driven by our mental processes & reactions. |
Find a beautiful or familiar safe object (flower, painting, ornament, tree etc) or friendly, safe person to focus vision (attention) on. |
Changing the focus of our attention onto something safe and familiar brings overwhelming feelings under control. |
NOTICE YOUR POWER! |
Fear of losing control or being powerless forms part of our overwhelming emotional crises. |
Notice how you are able to reduce your crisis by taking these very simple steps. | Noticing how you are able to ease this crisis restores your sense of control & perspective. |