Opposite Emotions Acting opposite to our current emotional state is a powerful tool to use in the moment when distress seems too overwhelming to bear. Some examples of using opposite to emotion action include feeling tired/sluggish, but deciding to walk out of the front door and take a walk around the block, or feeling bored/lethargic and choosing to watch a funny movie or dance to your favorite song. The idea behind opposite action is not only to actively shift your current affective state, but also to act as a reminder that all emotional states are temporary. Intense pain, as well as intense joy, are not permanent. We shift in and out of emotional states. Remember to use opposite action when feeling intense discomfort.
opposite Emotion:
Anxiety or Anger
Anxiety
https://www.anxietybc.com/sites/default/files/What_is_Anxiety.pdf
Rather than Flight-Freeze, try to act out an opposite emotion through activities such as:
Spend time with animals. Take your dog for a walk, cuddle with your cat, or volunteer at an animal shelter.
Express your creativity by coloring. There's a reason those adult coloring books are everywhere—they're fun and relaxing. Plus, there are coloring books specifically designed to help you feel better.
Read a novel. There's nothing quite like a good story to help you escape and get your mind off everything else going on.
Go outside. Sit under a tree, go for a walk, head to the beach, or make use of whatever pretty outdoor space is close by.
Knit a scarf. Or crochet, or sew, or even paint—anything creative that requires your full attention will help you feel better.
Take a bubble bath. Enough said.
Express your creativity by coloring. There's a reason those adult coloring books are everywhere—they're fun and relaxing. Plus, there are coloring books specifically designed to help you feel better.
Read a novel. There's nothing quite like a good story to help you escape and get your mind off everything else going on.
Go outside. Sit under a tree, go for a walk, head to the beach, or make use of whatever pretty outdoor space is close by.
Knit a scarf. Or crochet, or sew, or even paint—anything creative that requires your full attention will help you feel better.
Take a bubble bath. Enough said.
http://www.womansday.com/life/a55857/calming-activities-for-anxiety/
Anger
People can do a lot of things when they get angry.
Then can fight. When people get really angry, they tend to fell stronger and tougher, and that is because their minds are telling them that. They also stop thinking as well as they should. All this can lead them to fighting and hurting people, property, and themselves.
They can say things they don't mean. This is a bad one. Again, people tend to not think, so they say things that they normally would never want to say. Insults can come out that the angry person may or may not have been thinking for a while.
Then can fight. When people get really angry, they tend to fell stronger and tougher, and that is because their minds are telling them that. They also stop thinking as well as they should. All this can lead them to fighting and hurting people, property, and themselves.
They can say things they don't mean. This is a bad one. Again, people tend to not think, so they say things that they normally would never want to say. Insults can come out that the angry person may or may not have been thinking for a while.
Rather than reacting to anger, try to act out an opposite emotion through activities such as:
Write an Email, Note, or Card to someone who has done something kind for you.
Make a list of things the person you are angry with has done to please you in the past.
Make a list of things the person you are angry with has done to please you in the past.
Sadness
Rather than Cry or Withdraw, try to act out an opposite emotion through activities such as:
Call a friend who knows how to laugh at themselves to remember what it’s like not to take yourself too seriously.
Ask a friend to come over and make you smile. It’s really simple and obvious, I know, but sometimes we forget to just ask for what we need.
Text a friend, “What’s the funniest thing you’ve heard today?”
Take a break to enjoy a simple pleasure that you often multitask—like a cup of flavored coffee, or a favorite snack.
Give your cat a ball of yarn or give your dog a wrapped gift and watch him try to open it. Pets playing = instant smile.
Go out and invest in a hula hoop. It’s nearly impossible to stay glum when you get moving like you haven’t since you were a kid. (Alternative option: jump around on a trampoline and just try to not smile!)
Blast your favorite music and dance around with absolutely no regard for rhythm or appearance.
Bake something that has a silly face on it. Really—this is a valid suggestion!
Grab your camera and go outside with a mission to capture things that make you happy.
Make a list of all the amazing things you’ve accomplished and experienced this year, and then bask in the beauty of it all.
Hum your favorite song. Humming has all kinds of benefits—it’s soothing, it centers you, and also calms your nervous system.
Ask a friend to come over and make you smile. It’s really simple and obvious, I know, but sometimes we forget to just ask for what we need.
Text a friend, “What’s the funniest thing you’ve heard today?”
Take a break to enjoy a simple pleasure that you often multitask—like a cup of flavored coffee, or a favorite snack.
Give your cat a ball of yarn or give your dog a wrapped gift and watch him try to open it. Pets playing = instant smile.
Go out and invest in a hula hoop. It’s nearly impossible to stay glum when you get moving like you haven’t since you were a kid. (Alternative option: jump around on a trampoline and just try to not smile!)
Blast your favorite music and dance around with absolutely no regard for rhythm or appearance.
Bake something that has a silly face on it. Really—this is a valid suggestion!
Grab your camera and go outside with a mission to capture things that make you happy.
Make a list of all the amazing things you’ve accomplished and experienced this year, and then bask in the beauty of it all.
Hum your favorite song. Humming has all kinds of benefits—it’s soothing, it centers you, and also calms your nervous system.
https://tinybuddha.com/blog/51-things-that-will-make-you-smile/
SEEKING PERSONAL SUPPORT?
|