What in the moment strategies can help me when something unexpected occurs?
Surprising events and circumstances may arise when least expected. Positive surprises may yield warm and welcoming feelings, while negative surprises may create a range of negative feelings that mark heavy, sharp and even numbing sensations. That overwhelming feeling can sometimes feel like a giant engulfing tidal wave. Let’s explore a few in-the-moment strategies that may yield some relief.
1.Checking Self
Bring your attention internally and scan for any feelings and sensations. Notice what’s changing on the inside. How is my breathing doing? Is it shallow and rapid or deep and intense? How’s my heart rate? Is it pounding like a fast drum? Do I feel cold and clammy or hot and sweaty? Are my eyes hyper-focused on a certain spot or is my peripheral vision intact? How are my thoughts? Are they racing a mile a minute or does my mind feel like a deer looking into headlights? Just notice the location of any sensations and types of feelings present. Checking ourselves provides valuable information on our stress response, what we might need in the moment and prevent further escalation.
2. Breath Regulation
When stress responses show up either from real or perceived threats our breathing rate changes. A slow, calm and regulated breath may calm our nervous system and heart rate slow down and also reduce head or stomach sensations. There are so many different variations for breathing exercises. Have you tried, placing tongue on roof of mouth, while inhaling and exhaling slowly through nose?
3. Ground self
The mind and body may feel like it’s in the driver’s seat controlling things when in stressful situations. Dropping focus into body can be helpful during times like these. Simply, bringing attention to feet connecting with floor or chair holding you up is one way we can anchor ourselves to feel connected, focused and in present moment.
4. Connect with a friend or family member
Letting someone know who is a neutral or positive support about what’s going on can be a source of validation and connection during times of uncertainty. Hearing supportive and encouraging words such as “you got this” goes a long ways.
5.Bilateral movement
Walking is an activity that uses left and right sides of body and a great way to metabolize stress hormone levels during stressful times. Activities that engage both sides of our body also activate both sides of brain, including our rational brain.
6. Listening to music or sounds
This is one of the quickest ways to disconnect from our thoughts as our attention is moved to external sounds and music. Finding music and soothing sounds may bring about a sense of calm.
7. Reassure self
The more we focus on positives, the more those thoughts will grow. A negative thought can be 10 times stronger as our mind tends to search for and lock in on negatives. Reassuring self is a great way to strengthen our inner advocate voice and keep moving forward.
8. Writing
Writing a list or spending a few minutes of journaling is an effective way to release our thoughts on paper, engage our brain, plan or organize our thoughts. It’s one way to focus on what’s in our control in the moment.
Unexpected things do happen. How we handle the unexpected makes a difference. You got this. At any point, the Aspire Too Team is here to listen, encourage and support you to reach goals or navigate through difficult times.