2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Return to Reality Techniques
Purpose: stabilization of the emotional state, reduction of frustration.
Option number 1. Take a look around the sides:
a) a simpler option: name at least 5 of any objects that you see (best of all, out loud); a more complicated option (with a more intense emotional state): name several objects of the same color in the room, then several more of a different color (for example: 5 yellow objects, 5 white objects);
b) choose some object purposefully or one that accidentally came into view and describe it in as much detail as possible. You can do this silently, aloud, or in writing.
Option number 2. Can be done in any comfortable position. Defocus your gaze and try to capture as many objects as possible that you can see at the same time (both to your right and left). Try to hold this extended attention for a couple of minutes (or whatever you can get). Relax and return to the starting position. Repeat if necessary.
Option number 3. Stand by the window or out onto the balcony / courtyard. Feel the firm support of your feet. Try to breathe as deeply and evenly as possible. Look into the distance, take a look at the big picture, look at the sky. Look closely, examine in more detail everything that you see / notice in the moment here-and-now.
Connect your body: movement and relaxation
Purpose: stabilization of the emotional state, the inclusion of the body in the process of living emotions, relaxation.
People with disabilities can try to adapt these exercises as much as possible for themselves.
Option number 1. Any intense physical activity available to you will do: cycling, squats, push-ups, running, etc. Dancing works especially well with music that literally "makes" you move. Rhythmic movements to music can help relieve stress at the body level. Effective (and effective) - to connect loud singing (if conditions permit).
Option number 2. "Blot". Lie on the floor or other surface that is not too soft. Imagine yourself as a blot, "spread" on the floor. Scan your body with your inner gaze and try to “spread out” as much as possible, relaxing all its parts (feet, hands, fingers and toes, back, neck, back of the head, face). Make sure you have enough space and not be disturbed for at least 5 minutes. You can do this exercise with an alarm clock.
Option number 3. Tension / relaxation. It is done at least 5 times. Monitor your breathing during breaks. Do it while sitting or standing. Feet on the floor. Clench your fists tightly, tense your leg muscles with all your might, tense your face muscles. Count to 5, abruptly relax your whole body, literally dumping yourself the burden of emotional experiences.
Marina Koval - psychologist, master
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