Wellness Wednesday
De-Escalating Emotions
Quick Thought:
Sometimes, our emotions can get the best of us. When we let ourselves be driven by emotions or our feelings (e.g. anger, sadness, etc.), we don't always make the best decisions. Often times we're expected to know how to regulate or de-escalate our emotions, but the reality of it is that, not all of us we taught on how to do so. We may not even know what that looks like.This weeks Wellness Wednesday focuses on a few tips on how to De-escalate Emotions. If you're feeling some type of way, try some of these strategies.
STRATEGY (School-Connect.com)
- Belly Breathing: Breathe deeply and slowly while pushing out your belly. Take 3 deep breaths.
- Use positive self-talk (e.g. "Slow down, I can handle this")
- Counter negative thoughts; reframe the situation-- Flip the Script. (e.g. "She's ignoring me!... No, maybe she's just preoccupied with all that's going on".
- Remove yourself from the situation (Time Out) (e.g. If you feel out of control, go where you can be alone, cool down, and think. Deep breaths, clear mind)
- Take a walk or run. This helps you relax when having strong emotions.
- Envision a peaceful scene (or a happy place). (e.g. your favorite place, a park, the beach, a field, etc.)
- Talk about your feelings with an understanding friend or adult. (e.g. a friend, parent, sibling, mentor, teacher, coach, or counselor)
- Reflect and write about your emotions. (e.g. keeping a journal)
Reflection:
What are some ways YOU help De-escalate Emotions? Have you tried any of these? Are they helpful? Why or why not? What ELSE might help you de-escalate your emotions?
If you don't know how to use some of these strategies, feel free to stop by the Wellness Center and we'll assist you with them. Remember, the Wellness Center is here for YOU!