First-Aid Kit: Six Emergency Measures
If you are in a tight spot, do one of the following instead of engaging in non-productive or even destructive coping methods. One or more of these is guaranteed to work if you work 'em.
Power-Napping
Many have learned the secret of the 6-12 minute power-nap. Thomas Edison was famous for getting only about 3 hours sleep a night and then taking three or four 10 minute power-naps a day and having more energy than anyone around him. He deliberately trained himself to do this so that he could have more hours in the day to do what he wanted to do. You can do this as well, to whatever degree you wish.
The purpose of power-napping is to quickly become totally refreshed. What is most important about power-napping is that you do not oversleep. If you sleep beyond 12 minutes you will feel sluggish and even surly, because you have dipped too far into delta (deep) sleep. You will want to stay in delta sleep and be resentful if not allowed to do so, so it's best not to go there no matter how tempting. Set your alarm for 12 minutes from whenever you lying down, and get up when it goes off whether you have slept or not. Soon you will train yourself to "crash" almost immediately upon starting the power-nap. If you don't, just lying there and breathing consciously and connectedly helps revitalize you about 80% anyway.
Crunches
This seems strange, but when you are blue, angry, or out of sorts, try lying flat on the floor with your feet up on a chair or a bed. Put your hands behind your head and do several sets of sit-ups or stomach crunches. I believe that what happens here is that a combination of the increased heart- and breath-rate, the muscular movement, and stimulation of the nerve center known as the solar plexus, physically shifts the person into another frame of mind, breaking the hold of the "bad mood" cycle.
Drop A Dime
A procedure that has saved many an alcoholic from relapsing is called "dropping a dime." When the alcoholic felt the urge to drink again, he/she immediately would call someone else in the program and gain support. No reason why this won't work for you when you are ready to blow a stress-fuse (except that I think you'll need a little more than .10 cents today!).
Just call a friend and say something like this, "Hi, it's me, and I am ready to do something stupid so I thought I would do something smart and call you instead. All I need you to do is listen while I uncork. I will then hang-up and so can you. Forget I called. Thanks!" Then quickly share what's going on with you and hang up.
The Quick 20
There is an intriguing breathing pattern I call the Quick 20 that works miracles in terms of temporarily relieving stress and giving you a quick lift.
Try this: Without a break and relaxing the exhale...
- Take 4 short connected breaths and one really long one.
- Repeat 3 more times.
- Notice how that feels.
- Use whenever needed.
The Gratitude Lesson
The Gratitude Lesson is a first-aid technique that shifts context quickly by helping you to see in another direction that isn't so dark. Some call it counting your blessings.
When you feel stressors pushing you into a corner without your permission, take the reins back by quickly focussing on all the things you DO have working for you. Again, remember that what you focus on expands, so the more you deliberately concentrate on what IS working in your life, the more that will fill your consciousness with positivism.
The Fury
At first, this process will sound weird. The Fury is an unbelievably effective emergency measure. It is designed for when you are at your wit's end; when you are wound too, too tight; when you are about to explode. Do The Fury instead! Please follow directions exactly.
- Do this alone and privately in your house, apartment or retreat. There should be no witnesses or interruptions.
- Take off all jewelry and eyeglasses (after you read this!).
- Place a pillow on the floor next to your bed (or couch) and kneel on it.
- Using your forearms, not your fists or wrists, begin to pound on the bed, landing your forearms flat on the bed as hard as you can.
- Harder.
- As hard as you can without hurting yourself.
- Now, begin to loudly utter the word "NO!" (unless you know a better word) as you pound.
- Harder and louder.
- Let whatever feelings and words come up without censoring.
- Continue to do this until you are exhausted (it may last 10 — 30 minutes or more.)
- You will experience many surprises and gain some important insights into what is eating you, if you really let go.
- Rest.
- Reflect on what you have learned.
- Contemplate making some changes (journal about what those might be).
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