12 THINGS YOU CAN DO WHEN

YOU'RE FEELING STRONG EMOTIONS

(WHEN OUT IN PUBLIC)

1. Ask to be excused or leave 6. Tell yourself, “I know this is

overwhelming. What's happening
the room for a moment. You
right now needs my attention
can say you're going to use
and I will process it later. I will
the toilet.
work on this at (time)."

2. Find somewhere to be
7. Use positive self talk or self
alone for a few minutes coaching to bring yourself
and take a few deep back into the moment.
breaths.

8. Splash cold water on

3. Go outside for a
moment.
your face.

9. Listen to
music.

4. Find something in the

room to concentrate
10.
on. Focus on your
Pick something up in
senses of smell,
your hands and direct
touch, and hearing.
your attention to it.

5. Make a note of what

you’re feeling and what
happened (record a
11. Reach out to a support
person and let them
voice memo or write it know you’re having a
down). Promise you’ll difficult moment and you
process it later. really want to speak

12.
about it later.
Take a walk, stretch or
move in some way.

A collaboration with Whitney Goodman, LMFT

biglifejournal-uk.co.uk