In order to start peeling back the layers, we need to get real with our emotions. We need to start feeling them in order to overcome them or to celebrate them. Our feelings come from our thoughts, our own beliefs and our own interpretation of what is going on around us.
As you start to peel the layers back, there will be emotions you have never dealt with and have pushed so far down. They may be emotions that are triggered by a thought, a sound, a smell, a song and so on.
- Sit with this feeling/emotion.
- Breathe in deep through your nose and out through your mouth at least 4 times. By doing this your heart rate will start to slow down, your body will relax a little, and you should start to bring your thoughts back to the present.
- Try to feel it; don’t fight it.
- Journal about it; be as specific as you can with this emotion. Describe it, picture it, try to recall the situation you were in when you felt this emotion, who you were with, etc.
As the week goes on, this feeling will continue to reveal more information, so write everything down, draw a picture, etc
Read more “Recovery Map Week 3 — Emotions”
Week 2: Catch your thoughts
After everything in my head is out on paper, I can see how I have allowed my thoughts to get the best of me. Over time we create stories that get stuck in our head and ruminate. When we are overwhelmed, make a mistake, compare ourselves and so on these thoughts pop up. These stories cause me to get lost and stuck in my head. They cause major anxiety, constant worry, tension, I am not able to focus, and I let things build up inside until I shut down or explode.
I have worked hard to STOP this thought process. I have spiraled down too many black holes I’ve had to climb back out of.
If you are like me and want to break free from this toxic thinking, here are the beginning steps I took:
- First thing I had to do was stop my autopilot thoughts.
- Catch my “stinkin thinkin” thoughts.
- Recognize I am putting my body through stress, tension, lack of energy, headache, etc.
- I breathe in deep through my nose and out through my mouth (this is scientifically proven to reduce your heart rate and reduce anxiety).
- Physically go outside.
This takes a lot of practice; we have become so used to our stories
Over time, I have become free from the bondage these thoughts have kept me in. I have to practice this daily and empty my brain weekly.