Slowing Down for Empowered Living

In the modern world, our life styles are much faster moving than our ancestors’ world. Even a generation is a big difference in daily speed of life. Add technology to it and we can be productive every second of the day. We can be driving and having a work conversation at the same time. While waiting at the doctor’s office, we can answer many emails and create presentations etc. Our life has gotten much easier to be productive as well as to be distracted. What do you use the technology you have for? Work? Pleasure? Communication? Connection? Boredom? Numbing out? De-stress? Pleasure? Control? With the speed of your life, when and how do you pay attention to yourself?

Most people complain about anxiety and  they don’t know how to slow down to pay attention to themselves. If we don’t pay attention to ourselves, we can’t figure out why we get so anxious. See yourself to see your panic attack. That’s a place that’s been trying to get attention for a while if it is close to ,or at the panic attack stage by the time we notice it. How do you slow yourself down and turn inward a few moments of each day? When might you have a moment to do a quick self-scan? And what might that look like?

We have 3 great access points to ourselves: Mind, Body, Emotions. Do you have one you are more comfortable with? One you are more uncomfortable with? If you were to check in with yourself, which might be the easiest for you to do? 1- What am I noticing in my body right now? (sensations: hot, cold, achy, relaxed, tense…etc.) 2- What thoughts are rushing through my head right now? (planning the next thing to do, wondering why someone said or did what they said or did…etc.) 3-what emotions am I feeling right now? (happy, anxious, afraid, excited, peaceful, relaxed, numb..etc.) For a balanced, healthy communication with our system, it is best to have all three forms of self connection. When you have the information you can do something about it.

When you walk through a door, whether it is to a crowd or your own space, office, bathroom, any room, or outside, you have an opportunity to check in with yourself. Body: What’s going on in my body? How’s my breathing? Am I breathing? What’s my energy level? Hyper? collapsed? Tired? Any other sensations? aches? tightness? Thirsty? Hungry?  What does my body need with what I’m noticing? Stretch? Walk? Water? Breathe? Touch? Warm up? Shake? Dance? Mind: What’s occupying my mind? Am I thinking of the same thing repeatedly? Is my mind jumping from one thing to the next? Is there a theme to my thoughts? What’s catching my attention? Does it feel okay the way my mind is working or do I feel hijacked by thoughts? Am I daydreaming? Am I figuring out the next action to stop feeling what I’m feeling? What do I need to come back to the present moment? Breathe? Write the thoughts down? Meditate? Walk? Do I want to come back to the present moment? If not, can I give myself permission to stay here a little longer? Do I need to be in the present moment? How can I come back?  Emotion: How am I feeling right now? Relaxed? Happy? Sad? Frustrated? Angry? Confused? Do I need anything with the emotions I feel? If yes, what do I need? Do I need to reach out for support? Complain? Breathe? Cry? Stomp my feet? Yell into a pillow? Skip and jump? Watch some comedy?

You can do this or any version of this check in for yourself many times a day whether it is once a day or every hour, or more. We’re back to that powerful moment of choice again. Most of my posts seem to end up here 🙂 It’s always your choice to do as much or as little check in for your self care. It is your choice to prioritize to your wellbeing, mind, body and soul.

Defne Dinler, LPC

Therapy in the Moment

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