(To be added to)
[Keep this, for immediate access, in your Reminders Notebook and/or in a file so labelled and easily accessible.]
The idea is to have yourself set up to have all these tools at your disposal.
You are either "overaroused" or "underaroused" - and your body/mind is emitting unpleasant chemical signals for you to correct the situation. At these times, your higher brain tends to have a partial shut down and you also will have lost your perspective.
FIRST: REGAIN PHYSICAL CALM (OR ACTIVATION) TOWARD FUNCTIONAL BALANCE
Time out: Take an emotional "time out".
The Time Out Tool - Time to deal with the issue - and not jump into the emotion or traps. The Pause - Interrupts to get perspective, engage higher brain
Breathe very deeply (relaxed stomach) and slowly.
Alter posture: Shoulders back, chest out, standing or sitting very straight and tall but relaxed.
Do a physical smile (even if not able to do it "sincerely", as there is a set physical effect)
Scan body for places to relax and relax them!
Sleep, rest, relaxation (at least 20 minutes)
Saying in a superstrong, enthusiastic voice your key
affirmations and/or ones that apply to this situation.
List of things I love to do
List of things that will distract me effectively (so I can recover and be able to
implement a more substantial solution.)
Coping Cards for
Low energy (Supplies: Quality energy bar, drink water)
High anxiety, panic (equipment: paper bag; list of actions to take)
Key coping statements
Reworking negative thoughts
The Reminders Notebook - Helps "ground oneself" and "center oneself", reminding one of what counts in life, who one is, one's commitments and stands in life, the meaning/purpose/calling in one's life, and the power one has to determine one's life quality.
Super emergencies: 911
Suicide Prevention Life Line 1-800-273-TALK (8255)
Suicide Hot Lines 1-800-SUICIDE / 1-800-784-2433