“When we feel triggered, we can CHOOSE the following steps to create a constructive resolution. As we practice these steps, daily, they will become a healthy new lifestyle change…
- Do not react.
- Become aware of your breath. Breathe in slowly and deeply through your nose, and exhale slowly through your mouth to the count of four for each inhale/exhale. Stay focused on the rise and fall of your chest and tummy as you inhale/exhale. Our breath is our most accessible way of intervening with our physiology in real time. We are always in control. When things are “speeding up,” we have the innate power to slow it down using our breath.
- Just observe your feelings and emotions WITHOUT JUDGMENT. You are allowed to feel whatever you feel.
- Take a self care break. Engage in whatever activity makes you feel well. (Exercise, nap, music, writing, call someone to talk, etc.) This will be different for everyone and will change over one’s lifetime depending upon what is going on within us, and around us. Do not place a time limit on your break.
- When you have de-escalated and feel realigned, come back to the conversation or situation. Come with your healthy boundaries in place. Remind yourself that you are safe. Remind yourself to breathe. Remind yourself that as you want your feelings to be validated, we must validate others feelings. Listen without judgement. We don’t have to agree, but we must remain respectful and empathetic.
- Respond respectfully.
When we are self aware and have skills to self regulate, and when we are open minded, we will always find resolution. My greatest tools are my breath, and my spiritual practice. It is in this sacred space that I am guided to the highest understanding and execution of my words and behaviors.
I always want to come from a place of love, empathy and willingness to learn, evolve and to find resolution. Here I stand in peace, and in my power.”
NOTE: If at any time you feel that your symptoms have escalated to an unwell or unhealthy level of anxiety, depression, rage, etc., ask for support immediately. Tell someone that you trust, and/or seek out professional support.
Love and blessings,