Quick Reference Restore Emotional Balance

QUIK-REFERENCE FOR RESTORING EMOTIONAL BALANCE

AS SOON AS POSSIBLE

(This is a draft. Suggestions appreciated.)

Enter any topic item into the search engine to go deeper. Look at and engage in the dialogues in the boxes below. Remember, emotions are physical and can thus be controlled by physical means!

My aim for this page is to have one place to go where a person who is highly upset and down on him/herself can see 1) what to do, 2) what to say, and 3) how to get a perspective that has him/her stop the chemical storm that is perpetuating the upset plus to stop the untrue chaining of untrue thoughts that is creating the danger signals that the body and mind are responding to.

Obviously, once things are in somewhat of a rational state with the body back in the decent functioning range, the person would look at what happened and then address and correct those false beliefs so that they would not be able to continue to reek havoc in the future.

The reason I get off balance and why it is not based on what is true!

Is each statement absolutely true and proven?

RECENTERING, REGROUNDING

(opposite of what I do to throw myself off center)

Stand up tall, put my shoulders back

Breathe slowly and deeply

Make "power moves" (punching;vigorously)

Smile (and/or put pencil sideways in teeth)

Remind myself of all "there is" in this world

and how the rest is small stuff Read, listen to gratitude pieces. Vid Written

I am just human. I am more than surviving.

Return body to high functioning balance

(reduces a source of alarm)

Rest, sleep

No artificial stimulants, no excess sugar

Hydrate alot (also is an interruption)

Deep breathing

Movement

Eat (healthy snacks)

Listen to, read affirmations: Vid Written

Watch videos on sensible thinking:

KahunaKeith Channel (click on "video)

Videos That Are Inspiring And Very Useful

ASSURING, MAKING MYSELF SAFE AGAIN

Deep breathing (physical signals to the amygdala)

Self talk

Listen to audio (have 4 ready), play them over and

over (perhaps lying down)

Read your affirmations

"I am safe. I shall have enough to eat."

"I don't have to have everyone approve of me. I am no longer a dependent child. I can still eat and clothe myself and maintain a shelter for my body. All the other stuff is strictly a bonus, but one that is not essential for my survival. Calm down sweet primitive brain. I know you are doing what you're supposed to do and I am telling you that life overall is working and I'm fine."

"There are certain things I cannot control in the world and it is not true that I must control them in order for me to have enough. (I will now read my "what is enough" paper that I wrote.)" (You're supposed to write this, so it is available in the moment. See my What Is Enough For Me?)

PHYSICAL MOVEMENT, LOTS

Instant Energy From Something Good - Use this for all "breaks" of anything, including emotional storms.

Movement, Lots

Exercise interrupts but also massively doses good chemicals and feelings!!!!! Jumping jacks, any moving vigorously (or at least some...)

UNDERSTANDING

"I realize that I am a human being and as such I have limitations. My machinery works a certain way and I must operate in accordance. When I am upset, I am telling myself I am too far away from surviving well. I am expecting things of myself that are beyond reasonable expectations, beyond the normal causal chain. . As such, I am simply causing the chemicals and alarms to go out of whack."

"The truth is that I am doing the best I can given the current limits of my awareness. I am beyond surviving and all signals to the contrary are false and/or exaggerated."

"I will not fall into an abyss... This will soon pass, as it always does!"

MAKING MORE CERTAIN, REDUCING CONFUSION

Engage the higher brain by having it do something, such as answer a question and/or writing out what is going on, even if it is negative and seemingly hopeless.

Read my Positives Portfolio to ground me more.

ASSERTING CONTROL, TAKING CHARGE, UNCLUTTERING

What I can control is: _____ (do a list). The thermostat setting, I can move this pencil. I can move my arm. I can stop and breathe deeply.

Chaos is a temporary state of disorder. However, I am capable of exerting some order on things to get a little more order though maybe not at a level beyond me for now. My base is sufficient to fill all of my true needs.

OTHER PHYSICAL THINGS I CAN DO

Touch a tree and describe what I see and feel in detail.

Yawn over and over for a minute or more.

Put a pencil sideways in my mouth (emits chemicals that cheer one up)

Move, exercise, jump up and down, cheer!

THE MYTHS

I must keep feeling bad about this in order to solve it. [Nonsense. I can solve a problem better when I feel good and can engage my brain.]

My body is in control of me, I can't help it. I'm just incapable.

Related Explanation Page

Read this!

Restoring Emotional Balance - When Humans Go Into A Self-Reinforcing Spiral

Use this:

The Emotional Emergency Kit - For When You're "Off" - Use this one first!

Aim Of This Page

"My body is evolved to have me seek survival. When I am upset more than just a little, I am sending it false signals indicating that I am threatened, when there is, in fact, no real physical threat. It exaggerates and becomes frantic about me ever doing well. However, I am always more than surviving and ok."

Objectives:

Calm the chemical storm.

Stop the re-stimulus (untrue thoughts, etc.)

Key strategies:

Interrupt. (Use The Pause; question, dispute)

Physical movement - High level of effect; see

below!

Do the opposite, at least physically

Say the opposite (even if don't believe it)

Stop all reinforcing (stories, justifications, criticism, any negative conversations)

ENGAGE YOUR HIGHER BRAIN

Whenever you are up to it.

This halts or at least reduces the primitive brain's chattering.

Write down your thoughts and possibly some answers. Possibly use:

David Burn's "Mood Log" (in Beliefs Forms)

Byron Katie's One Belief At A Time Worksheet (also see my version of how to use her forms.)