Here are some different techniques and exercises for dealing with your emotions.
- Cognitive Behavioural Techniques (CBT) looks at changing the way you think and behave. For example when I look in the mirror I used to see only the ‘fat’ parts and would just say negative comments about my body. With CBT I learnt to see my body in a more positive light; my legs are so strong and can run a half marathon. At the time I didn’t find CBT that helpful it was mainly after I had ended the course that I realised how helpful it was. I found this website with lots of CBT worksheets that are free to print off http://www.getselfhelp.co.uk/freedownloads2.htm For more information on CBT go to http://www.nhs.uk/conditions/Cognitive-behavioural-therapy/Pages/Introduction.aspx
- Grounding are techniques used to bring you back to reality and help you deal with intense emotions. This link gives some great exercises. http://www.peirsac.org/peirsacui/er/educational_resources10.pdf
- Tool Kits with my counsellor I made a tool kit of things to do when I am feeling really low. This is the go to thing for when you can’t cope or need to be compassionate to yourself. Mine includes having a bath, listening to songs and watching TV that I have previously chosen (because when I am to low I can’t make decisions), eating chocolate and calling a special friend. Tool kits are individual to everyone, so think what makes you smile and get it written down or memorized for when life is too had. Here is a website for more information – http://www.helpguide.org/articles/depression/dealing-with-depression.htm and some fun websites/articles for what to do when sad – http://galadarling.com/article/100-things-to-do-when-youre-upset-the-sad-trombone-list/ and http://tinybuddha.com/blog/51-things-that-will-make-you-smile/
- Relaxing and Self Soothing Techniques are important for dealing with anxiety. Deep breathing, focusing on your breath and body, being extra kind to yourself by saying encouraging words such as “You are doing well” and “These feelings will pass, nothing is forever.” For more information – http://www.nhs.uk/conditions/stress-anxiety-depression/pages/ways-relieve-stress.aspx and http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- Dealing with nightmares are so difficult because it is important to sleep so you feel rested for the next day but if everytime you go to sleep you have a nightmare then you don’t wake up rested and become fearful of going to sleep. It is important to try different sleep techniques to find out which one works for you. Here are two websites with advice to first is for men but it is also useful to women as well http://www.livingwell.org.au/managing-difficulties/dealing-with-nightmares/ and http://purposefullyscarred.com/2013/11/07/effects-of-abuse-nightmares-and-sleep-disorders/
- EMDR (Eye Movement Desensitisation and Reprocessing Therapy) is a powerful psychological treatment method to help people deal with traumas and phobias. I have been recommended a book called ‘Getting Past Your Past’ by Francine Sharpiro. It offers self-help techniques from EMDR. Also here is a website with information and videos explaining EMDR. http://www.emdrassociation.org.uk/home/index.htm
- Heal for Life UK is a 5 day retreat in the beautiful countryside to heal childhood trauma and abuse. I really would recommend it! I had an amazing time and want to go back. http://healforlife.org.uk/
- A Blueprint for your Castle in the Clouds by Barbara Sophia Tammes – is a fantastic book for making in the inside of your head happier and healthier. It provides you with numerous tips to challenge those unwanted thoughts as well as advice for setting up those much needed boundaries.