"Self Regulation and Emotional Intelligence"
How we feel affects our physical response, and it affects how we think. We have the ability to change our physical response which can change our feelings and change our thoughts! It is amazing how the brain works. Neuroplasticy of the brain (its ability to change itself) will help you change your habits and reactions. Begin by practicing these skills and you will be changing your own brain. Do not underestimate the simplicity of these exercises!
De-escalate the fight or flight response by using:
1. Some kind of breathing exercise
Breathe in for 2 counts, and out for 2 counts, then in for 4, out for 4, in 6, out 6, in 8, out 8.
Even just a few deep breaths can change the way you feel by providing oxygen to your brain to help it regulate itself.
2. Breathing body scan
With your eyes closed (or open), think about breathe into your feet, your legs, arms, stomach, shoulders... different parts of your body. If your mind wanders while doing this exercise, gently bring it back to the part of the body you are focusing on. This is practicing mindfulness at the same time. It will bring you back to the present when your emotions are taking you to the past.
3. Stepping outside of yourself
Instead of following your initial thought, "I'm not good enough",
tell yourself, "I'm aware I'm thinking the thought, I'm not good enough", and start thinking about that thought.
Challenge the thought using Challenging Negative Thinking.
