The recent period has seen much discussion about the shocks experienced by individuals, whether directly involved in unfolding events or observing from a distance through news and social media. Therefore, let’s recall some methods and exercises that Professor Nada Rachid had previously explained, to be done in case of experiencing a shock or trauma.

So, what are the exercises you can do after experiencing a shock or when you feel negative emotions (like fear, anger, tension, and sadness)?

There are 5 exercises you can do:

  1. Be in the “Here and Now”:

   – Use your five senses.

   – Ask yourself questions like: Do I feel my clothes on my body? Do I hear what surrounds me? Do I taste my food? Do I see the view in front of me?

   – By doing something you love, you can also connect with the “here and now.”

   – Ground yourself by imagining roots coming out from your feet and integrating with the ground.

   – Repeat to yourself: I am grounded. I am here. I am present. I am connected.

  1. Do What You Love:

   – It’s very important to have a list of 10 activities you love to do and that make you happy.

   – When you feel negative emotions, engage in one of these activities.

   – Continue to repeat this habit.

   – This way you will program your brain.

   – Over time, whenever you feel negative emotions, you’ll immediately do something you love and change your mood.

  1. The Little Character:

   – Imagine extracting a small personality from your body.

   – This personality represents your negative emotions (for example: fear).

   – Give it a name and a physical appearance.

   – Extract it from your body and talk to it.

   – You can say: I realize you are trying to make me feel fear (or pain/sadness/negative emotions/physical discomfort)! I know exactly what you are doing. But I will not let you make me feel this way. I am taking my remote control in my hands and will do what I want and always feel love. I decided to take control of myself.

  1. Your Brain in Your Hand:

   – This exercise helps connect your emotions and thoughts.

   – When you feel negative emotions taking over in a situation: Take your hand, imagine your thumb represents your emotions, and your four other fingers represent your thoughts.

   – Imagine that when you raise your four fingers, your negative thoughts take over. So, put them down and close them on your thumb.

   – Breathe, step away from the situation or change the subject.

   – After calming down, return to it.

  1. Breathe:

   – First and foremost, you need to set an intention.

   – For example: My goal from this breathing exercise is to heal and cleanse any fear and negative energy inside me.

   – Take a deep breath and then exhale, imagining that you are expelling the problem or trauma.

   – Do this for 15 minutes.

   – You can also do this every day before sleep.