First aid when emotions seem to take over
Here are some safe ways to soothe emotions:
Exposure to cold
- Press an ice cube or a frozen rock in your hands.
- Splash cold water onto your face or sink your face in the cold water for a moment.
- Hold an icepack on your neck, face or stomach.
- Go to an ice-cold shower or switch between hot and cold (do not burn or freeze your skin).
Move, feel and palpate
- Move your body until you sweat; run the stairs up and down, punch a punching bag, plank, do sprints or jumping jacks in the yard.
- Squeeze bubble wrap or a stress ball in your hands.
- Sniff spices like anise or cardamom.
- Put some chili, wasabi, lemon or ginger in your mouth or spicy and sour candies.
Breathing exercises
- Hold your breath and flex your hold body for 15-20 seconds and then release. Repeat this many times.
- The 5-5-5-5 practice: Breathe in counting five, hold your breath counting five, breathe out counting five, hold your breath counting five. Repeat many times.
Look around and listen
- Look around you; what do you see? Notice what you see or search for certain coloured, sized or shaped things.
- Listen. What do you hear? Focus on listening. Are the sounds loud, silent, single, continuous, far away or close by?
Pay attention
- Focus on how your body feels right now. Notice your posture, materials on your skin, temperature, air current, and weight.
- Focus on your breathing. Observe how and where in your body you feel it: nostrils, lungs, diaphragm, chest, belly.
