Running away from the threats.
Such sentiments typically indicate to us in terms of “threats” or “dangers”. Things that have meaning for us in this way cause intense emotional reactions as we attempt to survive and flee from harm. But, when the emotional center of the brain is overtaken, it frequently inhibits us from thinking properly and logically. There appears to have been a temporary occupant at the control panel.
The emotional brain is close and communicative with the memory brain and connects to the senses. Therefore, when we are in a panic or danger, things that tend to appear quickly will be images, sounds, touches, and feelings with the body and the body vibrating and shaking. So, every time we perceive a threat, it tends to bring those old things back. If we hold onto those things, it frequently prevents us from ending our life while yet being able to return to the vortex.
Not “eliminating,” but “walking through”
The brain’s “alert” function is one that it should do well. It sounds an alert and has a rapid, emotional response when it sees anything strange. The key is not to turn off the alarm, but to investigate what triggers the alarm and deal with the trigger accordingly.
If a cat wanders by and the alarm goes off. As opposed to when the alarm sounds, we notice individuals lurking around the fence. We might only react to it quickly. If the alarm goes off frequently, we might not be able to silence it and feel at ease. We must find a means to deal and find relief via certain warning signals rather than convincing ourselves that it is nothing or nothing will happen.
Is there anything we can manage or exert control over first?
If there is something that can be done to prevent the calamity, it will make the uncertainty more evident. If practicing or planning something can lessen the violence, do that first. It could involve considering what we would do first in a hypothetical circumstance or planning an action to stop or lessen violence. We are kept safe by things like a necessary phone number, a security camera, or a padlock that reinforces the lock.
Yet, no one can predict whether anxiety will occur if it doesn’t happen today or when it won’t. We could be prevented from completing crucial tasks that need to be completed during the day if this concern or fear permeates the whole day. Making time for that anxiety is a more realistic solution because worrying now or later might not make much of a difference.
For instance, every day at six o’clock after dinner, we set aside around 15 minutes to sit and concern and be ready to cope with the heavy things that are anticipated to arise. If you have any anxious thoughts during the day, “postpone” them. We make a note of the problems and promise to keep them in mind at 6:00 p.m. You may maintain concentration on the things that are important to you without abandoning your daily life by making plans and putting things off.
You strive to regain the focus if something—a sound, a sight, a touch—stands out.
Sometimes it’s impossible to set down something weighty. There can still be touches, noises, or pictures that keep coming to mind and won’t go away. We might need to regain interest in the following methods.
5-4-3-2-1
Just close your eyes, inhale deeply for a count of 1 2 3, gently exhale through your lips for a count of 1 2 2, hold for 1 2 seconds, and then inhale deeply for a count of 3 2 1 to begin.
Once you can see five items, say them out loud: mobile phone, door, floor, fan, and ceiling.
Then place your hand on it, touch it, and massage it while describing how four different items make you feel, like a slick phone screen, a rough floor, a hairy, lint-free blanket, or a worn-out eyeglass cloth.
Then, calling attention to the ears, we can list three sounds currently that we hear, including a noisy fan, a faraway bird tweeting, and a water pump.
After taking a breath of air and using the nose to detect two odors, for instance.
The smell of alcohol gel that just washed your hands or the musty smell of the room where you sit.
One last flavor that the tongue detects.
The saliva may have a bland flavor.
This 5-4-3-2-1 will assist in reorienting thoughts and interests that have been fixated on particular topics or visuals.
It’s not about trying to hold back while dealing with difficult issues; it’s about getting through them. It involves taking into account your thoughts, how to handle and prevent them, or what we can control and what we can’t.
If there is something we can control to lessen our sentiments and our fears, we should. If there is something we cannot control, we should set aside time to think about it.
Permitting the brain to regain access to logic and reasoning while freeing it from the influence of emotions. It will enable us to establish a foothold and to think and act in a more effective manner.
Finally, we can navigate the reactions that arise and deal with the traumatic experiences that still weigh heavily on our hearts.