Yippee!!!! 🎉

Congrats to you for taking the time to harness even more tools to have at your fingertips when you need them most.  

November brings fall, togetherness, and lots of room for Thanksgiving.  

For some this time of year kicks off the beauty and opportunity of the holiday season, and for others it can signify challenge, loss, or sadness.  For most of us, it does a bit of both.  

It’s unrealistic to think we won’t have a few bad days in the next couple of months so when they come, as they will, I want to remind you that you already have all you need to see your way successfully through any challenge that comes your way. 

But first: Reminder, most of our biggest fears are either manifestations of our own run-amok anxious thinking and/or never even happen. 

So, rather than spend all your energy on the “what if drain” let’s harness our own nature born tool kit that will keep us mindful and present so we can deal with only what’s necessary and ENJOY this Holiday Season.  

In DBT Therapy we practice a technique called Self-Soothing.  Many adults haven’t yet learned how to take care of themselves in moments of stress and are therefore having grown-up sized temper tantrums when they don’t know how to sooth their worry or fears.   

Self-soothing is a way that we can move our focus from emotional turmoil (fears/rumination) to physical stimuli simply by bringing attention to what your five senses are experiencing in any given moment. 

Step 1 – Identify a moment of panic, overwhelm, anxiety, etc.

Step 2 – Remove yourself from the triggering environment (take a quick walk outside, excuse yourself to use the restroom and find a momentary quiet place, etc.)

Step 3 – Walk through your senses to spend a breath or two experiencing what you are seeing, hearing, feeling, touch, tasting, etc. 

Tip:  It’s a great idea to focus on a sensory experience as you take this stress break.  Examples: focus on a piece of fruit or candy, a cup of tea, the nature or life outside, a song or playlist you enjoy, etc.

Simply shifting you focus to what is happening in the moment vs. indulging in catastrophic thinking will give you a much-needed break and allow a bit of detachment from the original issue.  You may return to the moment with a greater sense of calm and find yourself better equipped to problem solve, pivot, or do what is needed in any given moment.   

I’m eternally thankful for YOU and wish you a very JOYFUL season.    

PS:  You may want to put together a sensory support box like the picture above to have on hand.   It's a great self-care activity and sets you up for success.