I find myself coming back to this again and again in sessions. How do we calm down when feeling upset? When we get triggered? A very simple technique is to utilize TIPP which is used in DBT.
Using these techniques can help your mind and body calm down quickly so you can feel more in control.
Temperature: A splash of cold water on your face. Drinking a cold drink. Holding an ice cube.
Intense exercise: Maybe you can run in place. Dance to your favorite song. Jump up and down.
Paced breathing: This is the nice deep belly breathing we have talked about before.
Paired muscle relaxation: Focusing on relaxing different parts of your body to reduce the tension you are holding on to. A lot of people hold that tension in your neck and shoulders. Try to intentionally raise/tense and then lower/relax your shoulder.
Below is a handout I use often in session and can help introduce the idea of engaging with physical techniques to help manage intense feelings.
