The three part tool kit to control emotions.

Too much emotional arousal prevents clear thinking.

The tools are more effective, if they are used early, for example,before the arousal level goes too high. High arousal requires more effort to achieve a result.

1. Exercise - when exercising, the body releases ‘feel-good’ chemicals called endorphins. This generally occurs after 20-30 mins of exercise that increases the heart rate. If you cannot get outside the home, be creative in thinking up something that can be done inside. e.g.: Dancing,TV exercise video, small trampoline, bike etc:

OR

2. Twenty second trick  To force emotional arousal down (generally a right brain hemisphere activity), by engaging in a left brain activity.For example, a mental exercise such as listing things alphabetically, learning poetry, mental arithmetic, spelling backwards, reading backwards. This exercise can also include creative activities, where mental sorting has to occur eg: playing/writing music, writing stories, painting, cooking, embroidery, gardening, craft work.

OR

3. 7-11 breathing  The body cannot be anxious and calm at the same time. The IN breath stimulates the arousal response in the nervous system. The OUT breath stimulates the relaxation response. Breath slowly and deeply, using diaphram, but always breath out longer than breathing in. e.g.; Count 5-7 IN, 9-11 OUT.

PERFECT HARMONY