Are you dealing with a divorce, death, losing friends, or just dealing with life’s distresses that come your way. Here are some healthy ways to get through those moments.
Remember with each section we have to start out with 5 minutes of mindfulness, no distractions. Put on a favorite song, or color for five minutes, or just sit with your eyes closed and pick a place your completely happy and centered.
After the five minutes are up, I need you to take a moment to write 5 things down that make you happy. Give your self credit for waking up and living your authentic life.
We are slowly moving into distress tolerance. It’s being able to manage those stressors in life that seem to overwhelm us. First steps are understanding what your stressors are and what you can do to help.
The first skill in distress tolerance is TIPP. As you’re in the distress mode you feel your body change. Here are a few helpful insights to this section.
When we’re upset, our bodies often feel hot. To counter this, splash your face with cold water, hold an ice cube, or let the car’s AC blow on your face. Changing your body temperature will help you cool down—both physically and emotionally.https://www.sunrisertc.com/distress-tolerance-skills/#tipp
Do intense exercise to match your intense emotion. You’re not a marathon runner? That’s okay, you don’t need to be. Sprint down to the end of the street, jump in the pool for a few laps, or do jumping jacks until you’ve tired yourself out. Increasing oxygen flow helps decrease stress levels. Plus, it’s hard to stay dangerously upset when you’re exhausted.https://www.sunrisertc.com/distress-tolerance-skills/#tipp
Even something as simple as controlling your breath can have a profound impact on reducing emotional pain. There are many different types of breathing exercises. If you have a favorite, breathe it out. If you don’t, try a technique called “box breathing”. Each breath interval will be four seconds long. Take in air four seconds, hold it in four seconds, breathe out four, and hold four. And then start again. Continue to focus on this breathing pattern until you feel more calm. Steady breathing reduces your body’s fight or flight response.https://www.sunrisertc.com/distress-tolerance-skills/#tipp
PAIRED MUSCLE RELAXATION
The science of paired muscle relaxation is fascinating. When you tighten a voluntary muscle, relax it, and allow it to rest, the muscle will become more relaxed than it was before it was tightened. Relaxed muscles require less oxygen, so your breathing and heart rate will slow down.1
These skills take time and practice. Rome wasn’t build in a day. So don’t expect to be a pro at the skills in one day. Take takes time effort and commitment.
As we move forward you will start the accept portion of this. You will learn to accept what is, and let go of what isn’t. Remember be kind to yourself as your fighting a battle.
So take a minute and just know that it will get better.