Thursday, November 20, 2014

Managing Emotions

 The holidays are upon us from Halloween to Valentines day it is one thing after another.  The next holiday advertisements are up before the last one was over.  Emotions ride as high as expectations during this time of year.  I participated in a Mud run a couple of years ago and ever since then I get emails about triathlon training.  One of the articles addressed how to manage emotions during a race.

I decided that I can view these holidays as my own little triathlon.  The article suggested 3 ways to prepare emotionally:

  • Breathe - I mentioned this one in several articles.  
  • Address the sensation - This I will share below
  • Practice how I anticipate feeling and practicing ways to address the possibilities.  

I want to share the list the article used about addressing a sensation:

Address the uncomfortable sensation directly using the Spinning Feelings Pattern developed by Nick Kemp.
  1. Think of an experience in your life that wasn't all that pleasant. On a scale of 1 (low) to 10 (amazingly intense), select a three or four.
  2. Check for any physical sensations of this feeling: tiny tingling in your neck, slight fluttery feeling in the stomach, tightening in the shoulders.
  3. If you don't know the answer to any of the next questions, make your best guess.
  4. Point out exactly where this feeling is located.
  5. How large an area of your body does it cover?
  6. What shape is it? Is it three-dimensional?
  7. Does it extend outside your body?
  8. What kind of density does it have—like a marshmallow, or molasses, or wood?
  9. Does it have a certain temperature?
  10. Is it moving or doing anything, like vibrating or pulsing?
  11. What color is it?
  12. Does it have a sheen or dull finish?
  13. Are the edges well defined or fuzzy?
  14. If it were to be rotating, which way is its rotation—clockwise or counterclockwise?
  15. Now take that feeling and spin it really fast in the opposite direction. Spin it for 10 or 15 seconds or as long as you need.
  16. What number is the intensity of the feeling now? If it gets better, spin it in the same direction as last time, again for 10 or 15 seconds. If the feeling gets worse, spin it in the direction opposite of what you just did. Check to see that it gets better, then spin it again.
I searched on line and found a PDF with more information on this technique...

I will be looking at other strategies to help through the holidays.  I need the review and sharing them with on my blog gives me a chance to review.

Address feelings before emotional flooding

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