3 steps you can take to help yourself through major life challenges like divorce, loss, sudden unwanted news etc…
According to Russ Harris, the adept of ACT (Acceptance and Commitment Therapy approach), when we face major life changes and stress it is highly not advisable to «try and fight with it»… It only wastes the precious energy we need for coping. Instead he advises on taking these 3 simple steps.
- 🫂 Find a moment to sit down, preferably on a floor and leaning on a wall… Acknowledge all the emotions and feelings that run through your body and name them: ‘I notice a lot of anger»… » I see deep sadness»… «A lot of worry is running through my body and the hands are shaking»…
- 👣 Choose one part of your body and focus all your attention on it… Let’s say it’s your feet. Crawl your toes and hold the tension, take a deep breath and release the tention… Repeat it 5-6 times .. you can also focus on your breath, or your hands, any other parts of your body. Choose one, not many.
- 🗣️Look around and name (say them out loud) 5 things that you can see around yourself… 4 things that you can hear (clock, traffic, aircon etc), try to identify 3 different smells around you, and 2 different textures (rough carpet surface, smooth sofa…)
Devote this practice at least 10-15 minutes of your time. During crisis do it repeatedly 2-3 times a day. It has immediate effect but with practice you be able to manage your emotional state and thoughts better
Take care and speak to someone who cares 🩵