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:
- 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.
- 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.
- 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.
- 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.
- 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.