State Shifter – For a Better Today.

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When emotions feel overwhelming, try these quick resets:

1. Breathe – Place a hand on your belly and breathe in for 7, and out, through pursed lips, for 11. Repeat for a minute or two. See if you can keep your shoulders still and just expand the belly as you breathe in.Breathing is the language that the body understands.
2. Grounding – Use the 5-4-3-2-1 method. One at a time focus on: 5 things you can see - 7/11 breath on each one, 4 things you can feel - 7/11 breath on each one, 3 things you can hear - as above, 2 things you can smell - as above, 1 thing you can taste - as above. You can combine this exercise with exercise number three.
3. Move Your Mood – Play music you love. Music sounds how emotions feel—choose something uplifting or calming, according to how you choose to feel.
4. Body Scan – One at a time, tense and relax all the major muscles in your body. Starting top or bottom doesn’t matter. Enhance the effect by combining 7/11 breathing. The longer exhale combined with relaxing the muscle.
5. Movement– Stretch, walk, make tea, or call a friend. Changing your body state changes your mind.Practice when you feel good, so it’s easier to use when you really need it. You’re not just calming down—you’re training your mind body system to relax and regain control.

Practice when you feel good, so it’s easier to use when you really need it. You’re not just calming down—you’re training your mind body system to relax and regain control.