Right now, what is happening in your life that you need to cope with?
~ becoming overwhelmed by feelings caused by this time of year
~ dealing with the death of a family member, friend, etc.
~ feelings of loneliness, shame, guilt, anger, and abandonment
~ Fear of change
|Clients image of fear of change|
Below is a list of things that you can do to help settle the body and mind if you experience overwhelm or stress:
~ Sit down and try to figure how what the triggers were.
~ Make a plan of how you will handle the situation, feelings, emotions, etc. when it happens again, in a healthy way.
~ Call someone and talk about what happened and how you feel. (friend, therapist, family member, etc.)
~ Be gentle with yourself and do something nice for you.
|Clients sandtray image of overwhelm|
The following tips can be used for containing a flashback, shock or an anxiety attack. They can be used any time you feel that you need to be grounded and centered in your body.
~ Blink hard. Blink again. Do it once more as hard as you can.
~ Change your body position.
~ Breathe slowly and deeply.
~ Go to a safe place.
~ Say your name out loud.
~ Drink a glass of ice water.
~ Tell someone what you need.
~ Move vigorously to release energy.
~ Name the people or objects in the room.
~ Hold something that is comforting.
~ Listen to a tape or something soothing.
~ Make tea. Drink it.
~ Call a friend.
~ Eat a snack.
~ Find your feet and reconnect with the ground below them.
~ Jump up and down waving your arms.
~ Make eye contact with someone else or your pet. Now hold it.
~ Clap your hands or rub them together fast.
~ Alternatively tense and relax some muscles.
~ Wash your face.
~ Repeat to yourself: “I am safe. This is (month, day, and year). I am _____ years
old. I am a big person. I can protect myself.”