Helmut Rudolph

Counselling & Psychotherapy

Waiheke Island

 Free anonymous online mental health support

www.bigwhitewall.com

Something to try when you have distracting / stressful thoughts and feelings

Get out of your head, get into your body.
With each breath, shift your attention onto what is happening externally.
Activate your senses. Look around yourself, listen to the sounds, touch your surroundings, notice what smell passes into your nostrils, what taste do you have in your mouth ?

The following is extracted and compiled from “the HeartMath Solution”
By accumulating and combining millions of partial truths and volumes of incomplete data, the head manages to put together somewhat cohesive patterns of reality. But that pattern-making ability, essential though it is, has drawbacks. The head can easily get locked into set patterns. If an old emotion has become familiar, we often respond to new, similar situations with the same emotion, whether it makes sense or not. In a strange way, the familiarity makes us feel secure.

As we repeatedly engage in the same thoughts and feelings, the neural circuitry underlying these patterns is strengthened. This explains why our heads can be so stubborn at times and why strongly ingrained perceptions, emotions, and attitudes are so hard to change.
The intelligence of the heart, on the other hand, processes information in a less linear, more intuitive and direct way. The heart isn’t only open to new possibilities, it actively scans for them, ever seeking new, intuitive understanding.

As your brain begins to synchronize with your heart, cortical facilitation can occur.
This results in access to new information and a shift in perception.
By shifting focus toward your heart and away from whatever problem you face, you divert energy from your perception of the problem

1. Recognize the stressful feeling and “freeze-frame” it. 

2. Make a sincere effort to shift your focus away from your racing mind or disturbed emotions to the area around your heart. You can pretend that you’re breathing through your heart to help focus your energy in this area. Keep your focus there for ten seconds or more.

3. Recall a positive, fun feeling or time you’ve had in life and attempt to re-experience it.

4. Now, using your intuition, common sense and sincerity – ask yourself, what would be a more caring and efficient behaviour in response to the situation, one that will minimize future stress, for yourself and anyone else involved?

5. Listen to what you discover in answer to your question, then put it into action.
This can be an effective way to put your reactive mind and emotions in check.

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