Managing Intense Emotions

Taming the Storm: T.I.P.P.S. for Managing Intense Emotions

Our culture often discourages expressing or talking about intense emotions, but the truth is it is very normal to have intense emotions. The key to intense emotions is knowing how to manage them.

Here are some TIPPS for managing intense emotions.

T. emperature: When you change your body temperature, you can quickly decrease the intensity of an emotion and how it feels in your body. Try:

• Putting an ice pack on your face around your eyes and cheeks

• Taking a brief cold shower

• Holding an ice cube in your hand and watching it melt

I. ntense Exercise: By engaging in intense exercise, you engage your body in a way that de-escalates strong emotions. Expending the energy from intense emotions through exercise can calm you down. Try:

• Doing 20 jumping jacks

• Sprinting a short distance

• Going for a brisk walk

• Doing any intense sport

Avoid pushing beyond what is physically safe for you.

P. aced breathing: Breathe deeply into your belly and slow down the pace of your breathing gradually until you are breathing very slowly. Breathe out more slowly than you breathe in.

For example, breathe in for a count of 6 and breathe out for a count of 8. Imagine exhaling your stress out with your breath. Do this exercise for at least five minutes.

P. aired Muscle Relaxation: Practice tensing your muscles as you breathe into your belly for 5-6 seconds, then relax them. Say “relax” as you breathe out and release the tension. By saying “relax” to yourself, you’re pairing that word with releasing tension.

Notice the difference between tension and relaxation as you move through each muscle group in the body. Focusing on your body will distract you and change your body chemistry as you tense and relax. Practice this skill when you’re not experiencing intense emotions. Go through each muscle group, tensing then relaxing one at a time:

1. Hands (make fists)

2. Arms (make fists and tense your forearms, biceps, and triceps)

3. Shoulders (raise shoulders up as high as possible)

4. Forehead (wrinkle your forehead and lower your eyebrows)

5. Eyelids (shut them tightly)

6. Face (scrunch up nose and raise lips and cheeks)

7. Tongue and mouth (push tongue against roof of mouth)

8. Neck (push chin down toward chest)

9. Chest (take a deep breath and hold it)

10. Back (arch your back)

11. Stomach (tense abdominal muscles)

12. Buttocks/glutes (squeeze together)

13. Thighs (tense quads and hamstrings)

14. Calves (point toes downward)

15. Ankles and feet (curl toes and press heels out)

S. enses: Purposefully take in the details of your surroundings using each of your senses. Try to notice small details your mind would normally leave out, such as distant sounds or the texture of an ordinary object.

1. Name five things you can see. Look for small details you may have otherwise missed, such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.

2. Name four things you can feel. Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.

3. Name three things you can hear. Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

4. Name two things you can smell. Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.

5. Name one thing you can taste. Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.

Need more tips on how to manage intense emotions? Reach out to our amazing counselors to schedule a therapy appointment!