From Friday Meltdowns…
You know that feeling when it’s the end of the week, and you’ve just finished a grueling series of work projects or exams? You’re exhausted, mentally drained, and overwhelmed with emotions. It’s like all the stress and anxiety you’ve been holding in throughout the week has reached a boiling point, and you don’t know how to handle it. You just want to crawl into bed and never leave.
…To Crappy Days
Remember those days where everything seems to be going wrong? When you come home to a messy kitchen, and your TV stops working when you finally want to relax? To top it off, your fridge is empty, and you’re starving, or your mom is nagging you on the phone about trivial things? It’s frustrating when all of these things happen at once, and it can leave you feeling overwhelmed and stressed out.
If this sounds familiar, then you’re not alone. Many people experience overwhelming emotions, especially at the end of a difficult week or after a crappy day.
It’s on occasions like this when you need some Dialectical Behavior Therapy (DBT) techniques in your life to help you manage your emotions and get back on track. In this post, we’ll go through some easy and effective ways to manage your emotions when life gets tough. So, buckle up and get ready to take control of your emotions!
A TIPP to handle your emotional life like a pro
In a nutshell, DBT is a type of therapy that helps people learn to manage difficult situations, balance acceptance and change, and create a life worth living. It’s like a toolbox full of different skills and strategies that you can use to manage intense emotions and make things feel a little bit better.
Today’s exercise has an easy to remember acronym: TIPP
First, let’s break it down.
T is for Temperature. Sometimes, changing our body temperature can help us regulate our emotions. When you’re feeling overwhelmed, try splashing your face with cold water, taking a cool shower, holding an ice cube, or going outside on a chilly day. Some people even jump into cold water because the sudden change of temperature forces their body and mind to be absolutely in the here and now. You’ll see how there’s no room left for negative thoughts, rumination or worries. And you’ll experience how your body feels warm and energized after the initial shock of cold.
On the other hand, if you’re feeling down or anxious, try taking a hot bath, wrapping up in a cozy blanket, or sipping on some warm tea. It’s a great way to signal your body that you’re safe and protected.
Just be mindful of any medical conditions you may have that could be affected by extreme temperatures.
2. Intense Exercise
I is for Intense Exercise. When you have pent-up energy from overwhelming emotions, getting active can be a great way to release that energy and balance your emotions. You don’t need fancy equipment or a gym membership. Just get moving!
Try running around the block, doing jumping jacks, or dancing to your favorite music. But remember, don’t overdo it. A quick 10-15 minute workout is all you need to reap the benefits.
3. Paced Breathing
P is for Paced Breathing. When we’re experiencing intense emotions, our breathing can become rapid and shallow, which only exacerbates the physical symptoms. To combat this, try paced breathing. Breathe in deeply through your nose for four seconds, then breathe out through your mouth for six seconds. Repeat for 1-2 minutes and feel your heart rate slow down.
There are other breathing techniques you can explore. Once you experience how immediate the beneficial effects kick in, you’ll find yourself turning to that superpower over and over again.
4. Progressive Muscle Relaxation
P is also for Progressive Muscle Relaxation. When our muscles are tense, it can be difficult to fully relax and let go of those overwhelming emotions. Progressive muscle relaxation can help with that. Starting from the top of your body, consciously tighten and then release each muscle group, from your shoulders down to your toes. This helps to release tension and feel more relaxed.
For short breathing exercises or sessions that include progressive muscle relaxation download the Earkick selfcare companion. It’s a free app used by thousands of people around the world. They particularly love how they can customize the pace, length and sound of each exercise.
Do The Magic All In One
So, let’s put it all together. Imagine coming home feeling empty and down, maybe even experiencing some depression. You remember a difficult time in your past that only adds to those negative feelings. But instead of giving in, you decide to try the TIPP technique.
You take a hot bath to warm up and feel comforted. Then you blast some music and dance for 10 minutes, releasing that built-up energy. Grab a broom and pretend it’s a microphone, play some air guitar, do some headbanging and sing along at the top of your lungs – whatever works best for you.
You practice paced breathing for a couple of minutes, feeling your heart rate slow down. And finally, you do some progressive muscle relaxation, loosening up all that tension. And just like that, you feel more in control and ready to tackle whatever the rest of your day holds.
With every time you practice one or more of the techniques, you’ll not only get in the driver’s seat of your emotions, you’ll also see your mental readiness improve.
Remember, practicing these DBT techniques can take some time to get used to, but they can be incredibly helpful in managing overwhelming emotions. So go ahead and give it a try next time you’re feeling like you need a little extra support. You got this!
So go ahead, give these hacks a try and let the magic of DBT do its thing.
Your friends and family might start to wonder what’s gotten into you – the new, cool cucumber that doesn’t get rattled by anything.
They might even start complimenting you on how refreshed and put-together you look.
Soon you’ll be the envy of your friends, wondering how you stay so chill and collected in the face of chaos. When they ask you how you do it, just smile and say, ‘Oh, I’ve got a few tricks up my sleeve.’ And maybe, just maybe, you’ll decide to spill the beans.
Ready to take control of your emotional response and start practicing some of the techniques listed above? Download the Earkick selfcare companion and start handling challenging situations like a boss.