There are as many coping tools in existence as there are people. Our clients have found it incredibly helpful to do things like meditate, go on walks, craft, or exercise during times when their emotional stress becomes intense. These skills work wonders for many people, and we as therapists are proud to offer our many options for you to take advantage of.
But what about times when these options can’t be used? When you are in the midst of a work meeting, panicking because it feels as though the room is closing in. When you are in a crowd of people in a bustling downtown and can’t get to a quiet place. When you’re at a holiday gathering with your family and know there would be later repercussions if you were to exit the space.
Thankfully, coping tools exist that can be used anytime, anywhere, no materials required. These tools are discrete and can be done for both short and long periods of time, no matter the context that they are being used.
Strategies
Palm Breathing
This can be used out in the open or secretly beneath a table. Take the index finger of one hand and place it in the middle of your palm and slowly trace outwards towards your thumb. As you do so, breathe in. Slowly and gently. Then, trace your finger back towards the palm, and breathe out. Slowly and gently. Do the same towards your index finger, then the middle, and so on and so on until you start over.
This strategy can be helpful in regulating your breathing, without it involving closing your eyes or removing yourself from your current setting to do so.
5-4-3-2-1
In your brain, name 5 things you can see, 4 things you can touch or feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
5-4-3-2-1 is a common technique that uses our five senses, and can be used in complete silence, as if you are only glancing around a room. Go in depth with it, noticing various qualities about what you are able to see or how nice the texture of the thing beneath your fingers is.
Leaves on the Stream
If you can take a moment of space to close your eyes, you can do so, but it isn’t necessary to do this exercise. Picture yourself by the bank of a gently flowing stream, watching the water flow past. And if you were to look up, imagine leaves from trees, of all different shapes, sizes, and colors floating down past your line of sight, landing in the water, and moving downstream. Place thoughts, feelings, and sensations on these leaves, and allow them to float past.
If you have the opportunity to step away, you are welcome to use this guided video as well.
Remember, if your emotional experiences did not disappear, it does not mean you did it incorrectly. These exercises are meant to make things a bit easier to deal with, not get rid of them completely.
For additional strategies, please reach out to Compassionate Healing to see if we have a therapist who would be right for you.
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