Whether you’re seeing a therapist and need some between-session help or you just can’t make it to a pro right now, these cognitive behavioural therapy strategies may soothe you during moments of panic or when your mood hits rock bottom.
The Ice Trick
Hold an ice pack underneath your eyes, above your cheekbones, for 30 seconds. The discomfort can distract you from a racing mind. The chill in this area also triggers a reflex in the parasympathetic nervous system, slowing breathing and heart rate, which can help provide a sense of calm.
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The Trash Trick
Write down on paper negative thoughts like “I can’t do anything right,” then honestly ask if they fit the facts. Research shows that our thoughts are often distorted in ways that make us feel bad. Studies show this activity can help you identify unhelpful notions and think more realistically.
The Stair Trick
Sit comfortably, close your eyes, and breathe deeply. Visualise every detail of slowly walking down a spiral staircase, from the lighting to the feel of the handrail to the sound of your foot hitting each step. The more vividly you can immerse yourself in this grounding exercise, the less room there is for intrusive thoughts.
This article was originally published on www.womenshealthmag.com
