What to do if You’re Really Distressed
Sometimes, we can be overwhelmed by circumstances, and we need some techniques that can help to calm us and enable us to re-focus. If you’re currently experiencing this, here are some things you can do:
Deep Breathing: This is a powerful tool to immediately reduce distress and bring your focus to the present moment. Close your eyes, take a deep breath in through your nose for a count of 4, hold for a count of 4, then exhale through your mouth for a count of 4. Repeat this cycle a few times.
Mindfulness: Mindfulness can help shift your focus away from your pain. Try the 5-4-3-2-1 grounding exercise. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Physical Activity: Even a short burst of physical activity can help. Do some quick exercises like jumping jacks, push-ups, or even a brisk walk around the block.
Positive Affirmations: Repeating affirmations can help replace negative thoughts with positive ones. Some examples are "I am strong", "This too shall pass", "I am worthy of love and happiness". Say these out loud if you can.
Express Your Feelings: Write down your feelings in a journal or a piece of paper. This can help you make sense of your feelings and bring a sense of relief.
Distract Yourself: Try to distract your mind by doing something you enjoy or find interesting. It could be watching a funny video, reading a book, drawing, playing a game, etc.