How to Regain Control - Part II
Stop and take a moment. Take a step back from the situation that is causing you to feel upset, and allow yourself some space.
I can’t emphasize this enough.
I’m sure you’ve experienced the negative impacts of the alternative. Whether it’s hurting someone you care about with words you can’t take back, or spiralling into a dark abyss by yourself - allowing negative emotions to take over is not healthy or productive.
And yes, it’s easier said than done. But the more you do it, the easier it will become over time, especially as you realize how beneficial this moment of space can be. It is also why maintaining a regular practice of mindfulness is important, not just in moments of heat.
—> So what do I do in this space? (Practicing Mindfulness:)
Focus on your breath: Take a few slow, deep breaths to calm your mind and body. Count at least 3 breaths.
Observe your thoughts and emotions: Notice the thoughts and feelings that are arising, but try not to judge or resist them. Simply observe them as if you were a detached observer (Witness conscious).
Practice self-compassion: Talk to yourself in a kind and understanding way, and remind yourself that everyone experiences difficult emotions.
Reframe the situation: Using the Witness, try to view the situation from a different perspective, and focus on what you can control rather than what you cannot.
Return to the present moment: Bring your attention back to your breath and focus on the sensations in your body. Continue consciously breathing to help ease the tension in your physical body.
Drink water: Don’t underestimate the power of hydration! Being dehydrated can lead to feelings of fatigue, irritability - sometimes when we are feeling hungry, we are actually thirsty. Drinking water can also help regulate your body temperature and heart rate.
By incorporating mindfulness into our emotional regulation strategy, we can empower ourselves with control and calm, even in the face of difficult emotions.
