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3. The power of temperature<br />
Have you ever felt either<br />
uncomfortably hot or miserably<br />
cold during times of painful<br />
emotions? Sometimes, restoring<br />
balance to your temperature<br />
helps bring us closer to emotional<br />
equilibrium. If you’re feeling<br />
chilly, relating to deep sadness,<br />
consider taking a warm shower,<br />
and snuggling up with a hot water<br />
bottle. Conversely, if you’re too<br />
warm, maybe due to shame or<br />
anxiety, put a damp face cloth in<br />
the freezer and then gently rest it<br />
over the back of your neck or your<br />
brow. Alternatively, try soaking<br />
your feet in a bowl of cold water,<br />
and see if that settles you.<br />
4. A safe place in your mind<br />
Imagine you’re visiting a<br />
location that makes you feel safe<br />
and comfortable. It might be<br />
somewhere you know well, a place<br />
you have been to in the past, seen<br />
in a film, or an entirely made-up<br />
place. Some people find it tricky to<br />
visualise a scene in great detail, so<br />
browse Pinterest or Instagram to<br />
gather inspiration for how it might<br />
Painful emotions<br />
are often<br />
amplified by<br />
anxious thoughts<br />
look, feel, and sound. The more<br />
detail you can generate, the more<br />
vivid your mental picture will be.<br />
As Dee explains: “Safe place<br />
imagery [is] very helpful for<br />
trauma and anxiety – a great<br />
grounding technique to remind<br />
you that you have experienced<br />
safety, feelings are transient, and<br />
to give a sense of control as it’s<br />
your place to choose to go to.”<br />
5. Make a list, and<br />
then put the list away<br />
Painful emotions are often<br />
amplified by anxious thoughts<br />
(‘what if…’, ‘I don’t know how…’),<br />
not to mention a ‘to do’ list that<br />
feels unmanageable. List all the<br />
thoughts bothering you, and all<br />
the jobs preying on your mind.<br />
Then put the list out of view and<br />
take a break from ruminating,<br />
planning, or solving. When your<br />
mind wanders to your worries<br />
or tasks, gently tell yourself they<br />
are safely recorded, and you will<br />
take care of them when you’re<br />
ready. It’s amazing how worries<br />
can dissolve and tasks seem<br />
more manageable once painful<br />
emotions start to subside.<br />
Rosie Cappuccino is a Mind Media<br />
Award-winning blogger, and author<br />
of ‘Talking About BPD: A Stigma-<br />
Free Guide to Living a Calmer,<br />
Happier Life with Borderline<br />
Personality Disorder’.<br />
Dee Johnson is a counsellor<br />
interested in working<br />
with individuals and groups.<br />
Find out more by visiting<br />
counselling-directory.org.uk<br />
<strong>happiful</strong>.com | September <strong>2021</strong> | 21