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From the site Therapist Aid, is a summary of the 5-4-3-2-1 Technique for re-grounding in the moment. Focus on identifying:
5 things you can see. “Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.”
4 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 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.”
2 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.”
1 thing you can taste. The summary suggests you could chew gum or eat a snack and “focus your attention closely on the flavors,” but for this one I might substitute thinking back to a recently enjoyed taste, or looking for something in your environment that reminds you of a taste, etc.
Mar 13, 2024
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This is one of many helpful tricks I have learned studying neurophysics and neuroplasticity over the last two years. Your brain cannot tell the difference between a real and fake smile, and a fake smile will produce endorphins and help you have a better day. Also when you wake up, if like me you feel immediately terrified, say out loud “You are safe Brad” but use your name. This also helps a lot. Say how you feel out loud, affect labeling, it helps you not get sucked into your emotions. Emotions are not (exactly) real. You can stop having a bad day anytime during the day. Do jumping jacks. Have a cold shower. Hack your sympathetic and autonomic nervous systemsPeople and researchers to read related to these and many other ideas about trauma and mental illness, PTSD as brain injury not pathology etc are:Peter LevineStephen PorgesDeb DanaDavid BercelliThat being said while I practice all these things with increasing vigor I still suffer with mental illness
Mar 29, 2022
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I realized I started feeling really disconnected from myself when everything became routine and I was trying to do only what needed to be done. It's the little things that really help you come back to yourself. When it's 10 pm and you want a cherry soda, just go for a little walk and get one. That movie you wanted to see but don't know who to go with, just go yourself. That new place you wanna try. The little stickers that you haven't used yet. Just realizing what you like and what brings you joy and even what doesn't.
Also when I started feeling this way I pulled up some random internet list of 365 questions to ask yourself or journal about and now I try to write a couple lines to a question when I'm waiting on the kettle to boil or on the bus or something. The direction of having questions to reflect on helps me. Sometimes I end up on a tangent but it still helps me pull together memories and ideas.
1h ago
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I’ve learned that after a trip I always need to take 12 to 24 hours to help myself readjust back to my life. I find that giving myself that time to do simple housekeeping chores help me shift back into every day work mode.
If something goes wrong in my morning or some point of my day, I stop, take some deep breaths, and say to myself that a bad moment does not make a bad day. Something about that mindful shift really helps me leave that in the past and, be present.
Oct 7, 2024
Top Recs from @sachikom
Python!
Honestly very hard for me to get into - I have ZERO coding knowledge and nothing I could really latch onto - knowledge transfer is how I learn. But https://futurecoder.io/ is great (after lots of Redditing)
Aug 18, 2024
The puffin is the latest addition to more than 180 known species—many of them sharks, corals, and other marine animals—that emit a luminous glow.
The fact that so many marine animals biofluoresce "tells us organisms are using light in ways we don't even see," John Sparks, curator of fishes at the American Museum of Natural History in New York City.
Nov 16, 2024
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I read that happiness is when your expectations falls below the reality. A new mind project for April. Good prognosis.
Apr 7, 2024