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Crisis mode toolbox!
1. Vigorous exercise
Jump around! Jump around! Jump up jump up and get down! (Tense up your body and see how high you can jump)
Shake it out! (Pay attention to how you feel in your arms and your legs as you shake them vigorously, and breathe into it. Shake out your face and your tongue too if you're feeling adventurous)
Do as many crunches or cycle crunches as you can
Got some dumbells? Pick 'em up and do as many curls as you can until you start to feel sore, then take a break and do some more if you feel like it.
Got a bicycle? Go ride your bike somewhere, even if it's just to the end of your street and back a couple times.
2. Cool it down ❄
Cold cold coldy cold cold🧊
Put an ice pack on the back or sides of your neck or put a frozen gel pack on your face. Works slower, but in a similar way.
Take a cold shower or bath.
Go swimming in cold water and dive for a bit. Time to chillax.
4. Are you breathing? Are you sure?
Focus on your breathing. The tempo, the depth, the time between each breath, ect. Try to experiment and see what you can control with your breath.
Try to see if you can breathe out longer than you breathe in.
Try to count how many seconds you can hold your breath before you need to breathe again.
Box breathing: breathe in 4 seconds thru the nostrils, hold breath 4 seconds, breathe out like you're blowing a balloon 4 seconds, hold for 4 seconds, ect
Resonance/Coherent breathing: Breathe in 6 seconds, breathe out 6 seconds. Simple as.
Hoo-Hoo-Hoo-Haaa: 2 sharp breaths in with "hoo hoo" and one big breath out with haa.
Counting 123
See how many clouds, stars, trees, blades of grass, grains of rice, ect. that you can count.
Find 5 yellow things
4 blue things
3 orange things
2 red things
and 1 purple thing.
or whatever color set suits you best.
Just pick anything to count and notice. If this seems menial that's because it is, but it's supposed to help get you focused on something else.
