![]() It felt like an act of self-kindness, and it really did help me not to fall even more into this sad memory lane. T - Temperature: I chose to have a hot bath, something that will make me feel warmer, both physically and potentially emotionally as well. As the morning went on I felt even more depressed and empty." This memory made spiral down, and in no time I didn't want to go on with my day, finish the work responsibilities that I have, or do anything. All of this reminded me how 2 years ago, this time of the year, I was feeling very depressed and was coping with the dysfunctional relationship I have with my father. It didn't help that the weather has been dull for days now. Situation: "Today when I woke up, I felt very empty and down. This is a great way for your body to let go of the excessive energy that has built up with the overwhelming emotions. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs and upper legs and calves. Then let go - you should feel the region loosening up. Start with the top of your body - become aware of your muscles and the upper back and deliberately tighten them for five seconds. In order to relax the tense muscles in our body while we are experiencing extreme emotions, you can try progressive muscle relaxation. Try the following technique: breathe in deeply through your nose (abdominal breathing) for four seconds and then breathe out through your mouth (for six seconds). increased heart rate, flushed face, dry mouth, sweating etc.) it helps to try to control your breathing so that its rate will eventually decrease. In order to reduce the physical manifestation of the overwhelming emotions you feel (for e.g. When you spend that conserved energy you will feel more tired and your overwhelming emotions will become more balanced. Do this for 10-15 minutes but don't overdo it. You can also try jumping rope, dancing or lifting weights (if you already have them). Simply get on your feet and do one of the following: go for a run around the block, do jumping jacks in your room, go outside and walk fast. It doesn't have to be anything fancy - you don't need special equipment or expensive membership in a gym. When you have a built-up energy as a result of experiencing overwhelming emotions, it can be a really good idea to spend this energy by doing a cardio work-out. If you have a medical condition where this could be a problem, skip this step or consult your physician. Cold exposure can make your blood pressure drop, and heat exposure can raise your blood pressure. ![]() You can take a hot bath, nestle up in a blanket, go outside on a hot day, or drinking a warm tea. Higher temperatures increase your heart rate (which is usually lower when you feel depressed, sad, or anxious). Another idea is to take an ice cube and hold it in your hand or rub your face with it. You can either splash your face with cold water, take a cold (but not too cold) shower, or if the weather outside is chilly you can go outside for a walk. Similar to one of the previous techniques that we worked on, the first steps works by changing the temperature.Ĭooler temperatures decrease your heart rate (which is usually faster when we are emotionally overwhelmed). ![]() Then use them, when you feel overwhelming emotion and you feel like you need them. Practice each of these techniques, so you know what they feel like.
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