There are a lot of good acronyms in DBT (Dialectical Behavioral Therapy) that can be wonderful coping skills for times of intense emotions. The best part is that many of the skills are multiple letters to allow you to incorporate many of your senses. Here are some ones that I would suggest trying:
-STOP: this helps you to make it through a tough situation or a time of crisis.
S: Stop! Freeze! Don’t move a muscle. Don’t just react. Work to stay in control here and not allow your emotions to make you react without thinking.
T:Take a step back or take a break. Don’t let your feelings lead to an impulsive reaction.
O: Observe. Take a moment and notice what is happening inside and outside of you. What is the situation? What are your thoughts and feelings?
P: Proceed Mindfully. Use Wise Mind to proceed with awareness. Consider your goals, your thoughts and feelings, and the situation.
-TIPP: this helps you to de-escalate at the height of crisis.
T: Temperature Change. Put your face in cold water, take a cold shower, put an ice pack on your neck or cheeks.
I: Intense Exercise. Go running, do jumping jacks, do push-ups or sit-ups until you can’t any longer due to being tired.
P: Paced Breathing. Take slow, deep breaths to connect with the present moment.
P: Progressive Muscle Relaxation. Tense and relax your muscles and move down your body while doing so. Tense for 3-5 seconds and then release and relax for 3-5 seconds.
-Improve the Moment: this helps to make a situation easier to deal with when you can’t leave or escape.
I: Imagery. Visualize a relaxing place.
M: Meaning. Make meaning from a difficult situation.
P: Prayer. Pray to something greater and ask for strength to bear the pain.
R: Relaxation. Do a relaxing activity.
O: One Thing in the Moment. Focus your entire attention just on what you are doing right now.
V: Vacation. Take a brief mental vacation.
E: Encouragement. Remind yourself" “I CAN withstand this” or “This won’t last forever.”
Which of these do you feel like you can try today?