Three States of Mind
When you are acting or thinking about something without taking your feelings into account.
What is Reasonable Mind?
You can distract yourself by listening to happy music when you are sad.
What is Emotions? (create different emotions)
Example: eat some of your favorite food and really notice the food you are eating
What is self-soothing with taste?
Example: imagine a relaxing scene or imagine things going well
What is improving the moment with imagery?
This is when you alter your body temperature by holding your breath and placing head in bowl of cold water. Or, splash cold water on your face or place a cold gel mask on your eyes or forehead.
What is tipping your body chemistry with temperature?
When your feelings consume you and it's hard to think rationally about consequences.
What is Emotion Mind?
You can distract yourself by going for a walk in the park.
What is Activities? (do something)
Example: listen to your favorite music or listen to a sound machine
What is self-soothing through hearing?
Example: cheerlead yourself by saying something like "I can stand this" or "I will make it out of this"
What is improving the moment with encouragement?
This is when you slow down your breath so that you’re breathing in for about 4 seconds and out for 5–8 seconds. Do this for 1–2 minutes to bring down your arousal.
What is tipping your body chemistry with paced breathing?
A synthesis of your feelings and reason that takes into account your gut instinct. What you "know to be true."
What is Wise Mind?
You can distract yourself by counting the tiles on a wall or repeating the words to a song.
What is Thoughts? (replace your thoughts)
Example: go to the park and take in all of the sights or notice the colors of a sunset
What is self-soothing with vision?
Example: Find or create some purpose, meaning, value in the pain you are feeling
Make lemonade out of lemons
What is improving the moment by making meaning?
This is when you run in place, do a high-intensity weight circuit, jump, put on music and dance (10–15 minutes). Don’t overdo it!
What is tipping your body chemistry with intense exercise?
You can distract yourself by helping a friend with their homework.
What is Contributing? (do something nice for someone)
Example: put on your favorite lotion or light your favorite candle
What is self-soothing with smell?
Example: you could take a short walk, get your favorite coffee, or unplug from social media
Give yourself a one hour breather from hard work
What is improving the moment with "vacation"?
This is when you tense and relax each muscle group, head to toe, one muscle group at a time.
What is tipping your body chemistry with progressive muscle relaxation?
You can distract yourself by taking a hot/cold shower or squeezing a stress ball.
What is Sensations? (intensify other sensations)
Example: stretching, dancing, or even rocking yourself gently
What is self-soothing with movement?
Example: tense a muscle then let it relax - go one by one through each large muscle group
Or you could take a bath or watch a calming video
What is improving the moment with relaxation?