Sometimes, there are very strong emotions that come over us, but nobody ever taught us, what to do about it and how to change that. There is a very simple, yet powerful technique you can try. No guarantees, but everything takes practice. Try this, when you are fine and calm. Several times. It is practicing mindfulness. And when strong emotions come, you can use this practice that will calm you down.
Before starting this exercise, pay attention to your breathing. Slow, deep, long breaths can help you maintain a sense of calm or help you return to a calmer state. Once you find your breath, go through the following steps to help ground yourself:
5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.
3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
Try it and let me know, how it helped you!
Have a beautiful day!
Bára
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