Strategies for Coping with Intense Feelings

Mindful breathing is when we take manual control of our breath.

The one thing that you do automatically, without thinking, is breathing.  Mindful breathing is when we take manual control of our breath.

It follows like this:

INHALE (for a count of 5)…. HOLD (for a count of 5), EXHALE (for a count of 5) repeat this 5 times

This exercise should take around half a minute to perform.    Try to breath in, past your chest and into your tummy, and solely focus on this one, vitally important task. 

Mindful observation is when we bring our attention out of our minds and into the present.

When we feel anxious, worried or distressed, it can transport us into another dimension where we live out our worst scenario. Mindful observation is when we bring our attention out of our minds and into the present. 

It follows like this: 

Notice one object in your field of vision.  Firstly, observe it, before beginning to describe it.  Notice its colour, shape, size and that materials it made from.  Sometimes its useful to pretend that you’re describing the object to someone whose never seen it before. 

This exercise can help to synchronise you with the present moment and can be done in conjunction with mindful breathing.   Sometimes doing this can help with flashbacks or the re-experiencing of unpleasant memories.   

Mindful listening can help turn the anxious or critical volume down.

Feeling overwhelmed with emotion can be deafening.  Sometimes we can actually hear a critical or anxious voice in our heads which is unhelpful.  Mindful listening can help turn the anxious or critical volume down.  

It follows like this: 

Pause for a moment and notice the sound around you.  It might be a ticking clock, the sound of music the chirping of birds.  Whatever the sound, identify what it is and observe it with your ears.  Notice how you can tune into the physical sound around you and out of the imagined sound in your mind. 

Mindful feeling is a technique to bring us gently back into our physical ourselves.

Powerful emotions can make is feel that we have disconnected from our bodies, leaving us feeling numb and detached.  Mindful feeling is a technique to bring us gently back into our physical selves.  It works best when in a seated position.

It follows like this: 

Draw your attention to the weight of your feet on the floor.  You can gently push your feet downward if this helps.   Draw your attention upwards to the feeling of your back against the chair, and finally to the weight of your arms on your legs.   If you have an object close by, you can also describe how it physically feels in your hands.