Anxiety often takes the shape of “what if” questions. What if they don’t like me? What if I’m not accepted? Etc. It also might include feeling worried, tense, or afraid. Particularly about things that are about to happen, or that we think could happen in the future. Anxiety is a natural human response when we feel that we are under threat. It can be experienced through our thoughts, feelings, and physical sensations. Sadness tends to happen when we focus on things we cannot change such as death or loss. It can also be described as unwanted or exaggerated feelings of guilt or worthlessness. The inability to concentrate or to even make rational decisions. Thoughts of suicide, or thinking quite often about death and dying. Anger is the response after being attacked, such as our values. Because anger is easier to feel, it can distract you from experiencing and healing the pain you feel inside. Among the most triggering primary emotions is frustration. Frustration is often experienced when you are feeling helpless or out of control. Common roots of anger include fear, pain, and frustration. For example, some people become angry as a fearful reaction to uncertainty, to fear losing a job, or to fear failure. Others become angry when they are hurt in relationships or are caused pain by close friends. Joy is a feeling of great pleasure and happiness. However, it is not exactly the same as being happy. You are only happy in good times and with joy, once you have it you never lose it. Biblical joy comes from the Lord. It is a perpetual gladness of the heart that comes from knowing, experiencing, and trusting Jesus. Martin Lloyd-Jones said, “joy, in other words, is the response and the reaction of the soul to a knowledge of the Lord Jesus Christ. ” Happiness is positive thought often around a gain, such as a compliment from a friend or a reward like a promotion at work. Happiness is an emotional state characterized by feelings of satisfaction, contentment, and fulfillment. While happiness has many different definitions, it is often described as involving positive emotions and life satisfaction.
For example, a simple technique is to count to five while inhaling, hold for five counts, and take five counts to exhale. Focus on every part of your breath. Another way to focus on your breath is to use a deflated balloon. Blow up the balloon and watch it deflate.
Hearing: What sounds do you hear around you? Focus on external sounds, such as cars going by, people talking, and birds chirping. Focus on internal sounds, such as your breathing or digestion. As you focus on hearing, do you notice anything you did not before? If not focus on someone/something you love only here them/that and only see them/that. Smell: What do you smell? Is there food near you? Or maybe flowers outside? You might notice smells you did not before like the paper in an open textbook beside you. Try closing your eyes. Sometimes this helps decrease visual distractions. Sight: What do you see? Take notice of details such as colors, patterns, shapes, and textures. Look for variations in hues of colors you haven’t noticed on common objects before. Taste: What do you taste? Even if you do not have food in your mouth, you can still taste. Notice any aftertaste of a previous drink or meal? Run your tongue over your teeth and cheeks to help you become more aware of subtle tastes. Touch: What do you feel without moving from your seated position? Feel the sensation of your skin being touched by clothing, your chair, or the floor. Feel the texture of your clothes or the chair with your fingers and focus on that.
Tense each muscle group for five seconds, and then spend the next thirty seconds slowly relaxing them. You can use your imagination to help the process as well. For example, when you get to your facial muscles, imagine eating a lemon to help you tense them up, and imagine eating something sweeter as you relax them.
For example, start in a comfortable position. Focus on a single thing—such as a candle flame, a repeated word of prayer, or counting beads on a rosary. As you focus, your mind will wander. Let those thoughts go, and bring your concentration back to your focus point. This might sound easy, but focusing the mind is challenging. Do not be disappointed if you can only focus for a few minutes at first.
Try to remember all the details of this memory or place. Focus on locating all five of your senses in the positive place. How did it sound, smell, feel, etc. ?[6] X Research source Some people find it helpful to carry a physical picture with them in their wallet or purse to help remind them of a positive moment. [7] X Research source
Don’t be afraid of sounding melodramatic or selfish. After all, you don’t need to share your journal with anyone; also, you can write about it again later, when you have a more rational view of the situation.
Is the thought true? If you think it’s true, what’re the facts supporting it? What are your reactions to the negative thought? What effect on your actions or behaviors would you experience by not having the thought?
You can start with a verbal interruption (such as telling yourself to snap out of it) or even a physical cue (such as a rubber band on your wrist when you recognize the negative thought). This helps stop the thought by recognizing it is happening.
If your counselor thinks that medication will help as you work through your emotions, then either he or she will be able to provide a prescription or refer you to someone who can.
