17/08/2023
๐๐ข๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ ๐๐จ๐ฅ๐๐ซ๐๐ง๐๐ ๐๐ค๐ข๐ฅ๐ฅ๐ฌ
Practicing Mindfulness of emotions is a great tool that can really help with difficult emotions. But sometimes the emotions one is experiencing are really distressing and they feel too overwhelming to be present with. This is where distress tolerance skills come in handy.
There are many ways to practice this skill. Personally, the practice that has helped me the most belongs to the category of TIP skills which work by changing your body chemistry.
Suppose you are feeling frustrated about something, and stressed, and very uncomfortable in your body and you want to feel better but you don't know what to do. Enter in ๐๐๐ Skills which stands for:
๐ โ Tip the temperature of your body using cold water. To practice this most effectively, taking a cold shower is recommended, though even going to the sink and splashing cold water on your face is good too. Or for more effect you can fill up a bowl with freezing water, and dip your head in for 30 seconds.
๐ โ Intense exercise โ such as jumping up and down or doing push-ups, or running. My favorite one of these and the one I found most simple is to put a minute and a half on my phones timer and jump up and down. It always surprised me how helpful this was in feeling more comfortable and calmer after only a minute and a half of exercise.
๐ โ Paced breathing and Paired Muscle relaxation โ we all know slowing down breathing by taking deep breaths is helpful in lowering stress levels. Also tensing up body muscles and releasing them is another way to help release tension. You can do this by breathing in and tensing up, noticing the tension and then breathing out as you let go of the tension.
Other ways of practicing this skill include different ways of distracting yourself. With other activities, for example.
Clean or organize a room in your house. Or read a book or a magazine.
Compare your distressing situation with someone else who may be suffering and doing so will put you in a better mood, by putting things in perspective.
Or remind yourself that this is how you are feeling now, but there are times when you felt different.
Turning on music that brings up other emotions can be helpful as well, or listening to music at a high volume.
Change your thinking, for example, by repeating words to a song in your mind or by counting to 10.
A whole other class of ideas that can help, involve using your 5 senses to sooth yourself:
With ๐๐ข๐ฌ๐ข๐จ๐ง:
Look at nature around you.
Browse through stores, looking at things.
Be mindful of each sight that passes in front of you.
With ๐๐๐๐ซ๐ข๐ง๐ :
Pay attention to the sounds of nature. (Waves, birds, rainfall, leaves rustling)
Pay attention to the sounds of the city (traffic, horns, city music)
Sing to your favorite songs.
Be mindful of any sounds that come your way, letting them go in one ear and out the other.
With ๐๐ฆ๐๐ฅ๐ฅ:
Boil cinnamon. Make cookies, bread, or popcorn.
Open a package of coffee and inhale the aroma.
Open the windows and smell the other.
With ๐๐๐ฌ๐ญ๐:
Eat some of your favorite foods.
Drink your favorite soothing drink, such as herbal tea, hot chocolate, a latte, or a smoothie.
Suck on a piece of peppermint candy.
Chew your favorite gum.
With ๐๐จ๐ฎ๐๐ก:
Take a long hot bath or shower.
Hug someone.
Wrap up in a blanket.
Notice touch that is soothing.
Take a drive with the car windows rolled down.
Put on a blouse or shirt that has a pleasant feel.
Another way of practicing this skill goes under the title of '๐๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ข๐ง๐ ๐ญ๐ก๐ ๐ฆ๐จ๐ฆ๐๐ง๐ญ'.
๐๐ฆ๐๐ ๐๐ซ๐ฒ:
Imagine everything going well. I've tried this one before and it can be difficult, but after putting in some effort, I have found it possible and very effective in improving my mood.
Imagine very relaxing scenes.
๐๐๐๐ง๐ข๐ง๐ :
Find purpose or meaning in a painful situation.
Focus on whatever positive aspects of a painful situation you can find.
Remember, listen to, or read about spiritual values.
๐๐ซ๐๐ฒ๐๐ซ:
Open your heart to a supreme being, G-d, or your own Wise Mind.
Ask for strength to bear the pain.
Turn things over to God or a higher being.
๐๐๐ฅ๐๐ฑ๐ข๐ง๐ actions:
Breath deeply.
Change your facial expression.
Massage your neck and scalp.
Practice yoga or other stretching.
Focus on ๐๐ง๐ ๐ญ๐ก๐ข๐ง๐ ๐ข๐ง ๐ญ๐ก๐ ๐ฆ๐จ๐ฆ๐๐ง๐ญ:
Focus your entire attention on just what you are doing.
Keep yourself in the moment.
Put your mind in the present.
Take a brief ๐๐๐๐๐ญ๐ข๐จ๐ง: (one of my favorites)
Give yourself a brief vacation.
Turn off your phone for a day. (or even a couple hours)
Take a blanket to the park and sit on it for a whole afternoon.
Take a brief vacation from responsibility.
With Self-๐๐ง๐๐จ๐ฎ๐ซ๐๐ ๐๐ฆ๐๐ง๐ญ ๐๐ง๐ ๐ซ๐๐ญ๐ก๐ข๐ง๐ค๐ข๐ง๐ ๐ญ๐ก๐ ๐ฌ๐ข๐ญ๐ฎ๐๐ญ๐ข๐จ๐ง:
โI will make it out of thisโ
โI'm doing the best I can.โ
Repeat over and over: โI can stand it.โ
โThis too shall pass.โ
โI will be OK.โ
โIt won't last forever.โ
There are many ways of practicing this skill so see what works for you best. And remember, the more you practice it, the easier it gets.
If you have any questions or are curious to know more about other ways of practicing this skill, feel free to PM me, or comment below.
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