8 Tips for Dealing with Difficult Emotions

Defeat Drama. Let Emotion Flow Again.
1- FEEL THE EMOTION AS A SENSATION IN YOUR BODY When the emotion first comes up, ask yourself, “How do I feel this in my body right now?” Find a sensation and/ or image that describes it (e.g. tight chest, red ball, fluttery heart, etc.).

2- ORIENT YOURSELF Look around the room and notice the different colors and textures around you. Even if this is a familiar space, look around and find 5 blue things, or red things. Name them to yourself. This gets you into the present moment and lets your nervous system know that you are not in immediate danger.*

3- LOOK FOR A RESOURCE A resource is something that feels calming, grounding and safe. It can be internal or external. An internal resource can be feeling your feet on the floor, or the support of the chair beneath you (these are my favorites because they are grounding) an external resource can be a tree or plant, a candle, photo, etc.

4- FEEL THE RESOURCE IN YOUR BODY Once you find a resource, notice how it affects your body. You’ll probably notice some calming or settling, or your breath deepen.

5- GO BACK TO THE EMOTION AS SENSATION WHILE FEELING THE RESOURCE Notice how it feels to be with the emotion now that you are resourced. Try and feel both at the same time.

6- NOTICE HOW THE EMOTION / SENSATION CHANGES AS YOU ARE PRESENT WITH IT Be with the emotion. Don’t try to change it or make it go away. Allow it to move through you. Our emotions are constantly changing, when we are afraid of them and try to control them, we actually hold on to them and give them more power.

7- LOOK FOR DISCHARGE Often your body will begin to discharge the activation of the intense emotion through tingling sensations, temperature change, a yawn or even a gurgling belly. Notice if this occurs and know it is a sign that your body is letting go.

8- INTEGRATE Now feel your whole body and allow whatever change has occurred to be integrated into your being. Allow yourself to settle and to feel the support of the earth beneath you and the chair beneath you.

*If you are in immediate danger, get to safety before doing these next steps