Self Regulation
Five Senses Grounding Technique
Catch it, Check it, Change it (3C's)
Catch it, Check it, Change it (3C's)
Use this grounding technique to help you manage stressful situations and bring you back to the present moment.
1) Place a hand over your heart or your belly (whichever is more comfortable).
2) Take a deep belly breath.
3) Identify:
- 5 things you can SEE, say it out loud
Examples: this is anything you can identify visually.
- 4 things you can FEEL, say it out loud (Examples: what are your fingers touching?, are you wearing clothes or a hat?, are you lying in bed or on a couch?, are you sitting on something?, are your feet in socks or shoes?)
- 3 things you can HEAR, say it out loud (Examples: nature sounds (wind, water flowing, rain, animals, trees), traffic, airplanes, people talking, refrigerator humming, keyboard tapping, breathing).
- 2 things you can SMELL, say it out loud (If you cannot smell anything, think of 2 favorite smells).
- 1 thing you can TASTE, say it out loud (If you cannot taste anything, think of a favorite taste).
3) Take a deep belly breath.
Option: Repeat steps 1 -3,starting the countdown at 4 (4 things you see, 3 things you feel, 2 things you hear, etc.), until you feel calm or present.
Catch it, Check it, Change it (3C's)
Catch it, Check it, Change it (3C's)
Catch it, Check it, Change it (3C's)
Use the 3Cs to replace unhelpful automatic thoughts with more balanced, mindful and objective thinking patterns.
1) Catch it: Identify the automatic thought (you may notice an emotion, physical sensation or behavioral response first).
Examples: "I can't do anything right", "nobody likes or cares about me", "I am so stupid."
2) Check it: Stop and ask yourself if the thought is helpful or unhelpful
- If helpful, acknowledge, validate and keep it.
- If unhelpful but may still be true, then weight evidence for or against the thought.
Example:
Thought- "I am worthless."
Evidence for: I made a mistake at work.
Evidence against: I have successfully completed the task before, I have been told I am competent by coworkers before, I can learn to do it better, if someone else had made the same mistake I would tell them it is not a big deal and that it could happen to anyone.
3) Change it: Change the automatic thought to a more balanced, but believable statement.
Example:
"Although I made a mistake at work, I know I am competent."
"Even though I screwed up this time, I will learn and do better next time."
"I know it was a big mistake, but I am human and it could happen to anyone."
"Although I feel worthless right now, that does not mean that I am worthless and this feeling will pass".
Note: when practicing the 3 C's, right it out or say it out loud to yourself and decide how believable the new balanced statement feels. If it does not feel believable or only a small percent believable, try rewriting the statement another way till it does resonate with you.
See my blog post Catch it, Check it, Change it for more details and examples
4-7-8 Breathing
4-7-8 Breathing
4-7-8 Breathing
Use this breathing technique to help you manage stressful situations, relax, and be present in the moment. The more you practice the more effective and easier it gets.
- If possible, find a quiet place to practice.
- With your tongue resting behind your top teeth, breath in through your nose for 4 seconds.
- Hold breath for 7 seconds.
- Release breath slowly for 8 Seconds while making a "whoosh sound".
Repeat till you feel calm and or present.
Note: if you find it difficult to hold your breath or breath out for this long of period, shorten the amount of time while still maintaining breathing out longer than you breath in.
For more details on how and why the 4-7-8 breathing technique works visit:https://www.verywellmind.com/what-is-4-7-8-breathing-5204438#:~:text=Using%20the%204%2D7%2D8,the%20fight%20or%20flight%20reaction).
ICE Dive
4-7-8 Breathing
4-7-8 Breathing
Use the ICE Dive technique to help bring you down from a panic or high anxiety state. Once you are feeling more grounded, follow with other relaxation skills to help you fully relax (breathing exercises, self care, 5 Senses, etc.).
1) Sit Down.
2) Take an ice pack (can be anything from a proper ice pack to a bag of frozen peas) and place across your brow. Be sure it is placed on your forehead while touching both eyebrows.
3) While holding the icepack to your brow take a deep breath in (as if you are about to jump into water).
4) Bend down at the waist, all the way down till your head is between your knees (or as far as is physically comfortable) while exhaling all the way.
5) Swing back up while still holding the ice pack yo your brow.
6) Repeat as many times as necessary to come back from high anxiety state. (It differs for people, but approximately 4-7 times).
Why this works: "The ice-dunk simulates the `dive reflex’, which is what would happen if you actually were in freezing cold water and your body needed to conserve its energy to try to survive. In such a situation, your body would essentially start to slow or shut down functions that weren’t absolutely vital for survival. Our anxiety/emotions are not vital, so they get calmed way down." (https://dbtselfhelp.weebly.com/ice-dive.html)
Note: This can also be done by filling a bowl/sink with water and ice and dunking your face into it. For more details on TIPP Skills visit:https://www.theroottherapynyc.com/wp-content/uploads/2019/04/distress-tolerance-2.pdf