Breathe — It sounds obvious but it’s one of the first things we forget when we’re stressed, anxious or angry – slow down your respiratory rate with slow, calm, deep, even, diaphragmatic (belly) breaths.
Tell some one — When things suck, they suck even more when you’re alone. Tell a mate, a parent, a teacher, a work colleague, a friend or a health professional. Vent, ask for help, get support. It might not solve the problem, but it’s a step in the right direction.
Get some space — Have a time out, regroup and then come back to the issue when you’re calm.
Get present — We sometimes get overwhelmed when we’re stressing about the future or going over the past. Get present in the moment and be aware of the here and now. Grounding exercises and Mindfulness will help you focus.
Distract — Again, this doesn’t solve the problem but it moves your brain on for a bit to give you a break. Distraction works best with things we like and things we’re good at (Pleasure/Mastery). Make a list so you’ve got some ideas to hand when you need them.
Self care — Eat, Sleep, Exercise. Looking after ourselves is often put on the backburner when we’re not feeling great, so shift your focus to the most basic things you can do to improve your mental and physical health.
Sort out how you think and feel — Sometimes writing it down helps, journaling or getting it on paper, but label your emotions…people stink at this…most folk know happy, sad, angry and worried but there are hundreds of them. You might feel angry, but emotions are more complicated than that, what’s driving the anger? Is it frustration, unfairness, fear, isolation, jealousy, guilt? Try and distinguish between thoughts and feelings.
Problem Solve — What’s going on? Who/What/When/Where/Why/How? And what are the options? What can you do? Jot them ALL down, even the not so great ideas and choose the option that works best for you.
Self talk — How important is this? Is the world going to end? Will I be ok either way?
Relaxation/Self-soothing — Calm down, unwind, take a shower, get a massage, do a progressive muscle relaxation, but chill yourself out.
