By Kara Jackman
I recently shared some ways to manage overwhelming feelings or emotions with the group CCA Alums and Adults group that meets monthly. Everyone, at some point in their life, will need a way to calm themselves from experiencing strong states of anxiety, sadness, and even joy. Below are just a few ways that I turn my frown upside down. Remember: intense emotional states never last long. These techniques will help deescalate their intensity whenever and wherever you are.
This technique uses both the cognitive function of your brain and integrates Chinese meridian points around the body to calm the nervous system, change your thoughts from negative to positive, and to help love and accept yourself. It looks weird, but I swear by it when I am in a pinch. Video links with my favorite tapper, Brad Yates, are below.
Emotional Freedom Tapping
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| http://niinac.blogspot.com/2011/06/eft-emotional-freedom-technique-tapping.html |
Brad Yates - Tapping for Anxiety
Brad Yates - Tapping for “You’ll be okay”
These are specifically useful for thoughts and deep-seated beliefs like “I am going to be alone forever.” or “I am ugly.” or “I am not ever going to find a friend/mate/relationship.” These are all things we can relate to. All of these loom large in my mind on a regular basis. What are your myths that you tell yourself? Write them down and challenge those myths with the link to the pdf worksheet below.
Download and print out this thought record in this link. Answer the questions at the bottom of the sheet in the columns. This is a great way to untangle your thoughts.
Here is more information about those myths and how to combat them using Cognitive Behavioral techniques.
Yoga with Adriene - https://www.youtube.com/watch?v=4pLUleLdwY4
Explore other ways of slowing the breathe down by searching for more videos or meditations.
Brad Yates - Tapping for “You’ll be okay”
“But I can’t do THAT in public!”
Right, ok, true! I got you! If I am in public and stressed you will see me tapping the tips of my fingers, pinky side of my hand, and back of the top ring finger knuckle to process sticky emotional states. It has much the same effect without appearing "weird."Thought Records - Cognitive Behavioral Therapy Techniques
These are specifically useful for thoughts and deep-seated beliefs like “I am going to be alone forever.” or “I am ugly.” or “I am not ever going to find a friend/mate/relationship.” These are all things we can relate to. All of these loom large in my mind on a regular basis. What are your myths that you tell yourself? Write them down and challenge those myths with the link to the pdf worksheet below.
Download and print out this thought record in this link. Answer the questions at the bottom of the sheet in the columns. This is a great way to untangle your thoughts.
Here is more information about those myths and how to combat them using Cognitive Behavioral techniques.
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| Place hands on chest and belly to bring awareness to your rising belly and flat chest. |
Meditation and Breathwork
I love breathing because you can do it anywhere. I love to practice in my car in traffic. Breathing from the belly, using the diaphragm can be very calming to the nervous system. There are multiple ways to do this. Adriene, of Yoga With Adriene on Youtube, outlines one way during this meditation. I love how calming her voice is. She is so great. I am currently, SLOWLY going through her Dedicate yoga series that began on January 1 of this new year.Yoga with Adriene - https://www.youtube.com/watch?v=4pLUleLdwY4
Explore other ways of slowing the breathe down by searching for more videos or meditations.
Essential Oils
Essential Oils are great for resetting the nervous system through the sense of smell. This is a cheap set of oils. Ultimately, if you enjoy it, you will want to get some that therapeutic grade oils. I plan on purchasing some therapeutic grade eucalyptus and lavender for my sinuses and anxiety. Throw a few drops in the shower or bath with epsom salts for a spa-like feel at home! Treat yourself!
Here is an excellent, small portable, plastic diffuser that I love. I keep mine running next to the couch.
When you are ready to take the leap, here is a therapeutic grade essential oil brand.
Example: Therapeutic Grade Eucalyptus (...for a pretty decent price)
Here is an excellent, small portable, plastic diffuser that I love. I keep mine running next to the couch.
When you are ready to take the leap, here is a therapeutic grade essential oil brand.
Example: Therapeutic Grade Eucalyptus (...for a pretty decent price)
Other brands that are considered quality and therapeutic grade are Doterra and Young Living. Buyer beware! These are quite expensive, that said I am told they will last a long time.
I hope you have found these tips helpful. What are some things you do to stay calm?
Summary
There is no one-size-fits-all for quelling intense emotional states. Play around with these and other things that you know work for you. I have heard that music, baths, showers, and stuffed animals help too. Focusing on our five senses as ways of input to hack away at the chatter in our brain is the key. How you do it is up to you.I hope you have found these tips helpful. What are some things you do to stay calm?
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