Prepare an Emergency Plan

Well-being 🌿 | Build resilience 🌊 | #Plan #TakeAction #Emergency

TL;DR

• Having an emergency plan can help you calm your mind when you feel overwhelmed.

• You need to be aware of the signals your body sends you so you can activate your emergency plan at the right moment.

• You must find the techniques that work best for you, and practise them regularly so they come naturally when needed.

Seed

In a previous Seed, we talked about planning our way out of the rut. This was mainly related to those days when we are down or with low energy or motivation and we need a plan to slowly get back on track. But what about situations where our mind goes out of control, inducing fear, anxiety or cravings we want to avoid?

That’s where the emergency plan comes in.

Requirements

• You have to remember to stay aware of the signals your body sends you. What’s the point of having an emergency plan if you can’t figure out when to use it?

• You must practise your emergency plan techniques regularly. This way, when the crisis arises, you can easily get started. No need to think twice “How is that supposed to be done, already?”

• Make a list of all the options that seem effective for you. So in moments of need, you don’t end up wondering “Which one should I pick?”

That’s it!

Now, what kind of techniques can you use?

Here is a non-exhaustive list:

Techniques you can use instantly, wherever you are

5-4-3-2-1 grounding technique

The goal is to focus your attention on your senses to force your mind to ground itself in the present, instead of letting thoughts race chaotically.

• Look around you and name 5 things you can see

• Focus on your sense of touch and name 4 things you can feel touching your body (clothes, chair, glasses, …)

• Notice 3 things you can hear. Even in quiet environments, there’s always something to hear, like your breath or your heart.

• Name 2 things you can smell. It can be challenging if you’ve been in the same room for a while but don’t give up, there’s always something to notice in the air.

• Focus on 1 thing you can taste. Maybe you can still taste something you ate or drank earlier? If you really can’t taste anything try drinking or eating something. Even water has some taste if you focus enough.

Breathing exercises

There are as many breathing exercises as you can imagine. Here are my 3 favourites:

• Box breathing: breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds, hold for four seconds, repeat.

• 4-6 breathing: breath in for four seconds, breathe out for 6 seconds, repeat

• 4-7-8 breathing: breath in for 4 seconds, hold for 7 seconds, breathe out, slowly for 8 seconds, repeat.

Remember to stop these exercises if you ever start feeling dizzy.

Techniques you can use when the context allows it

Meditation

It can be intimidating at first, being left alone with your thoughts. But there are many apps today that can help you get used to this valuable practice.

Walking

Sometimes, all we need is to get out of that room and breath some fresh air and relax our body with an easy walk.

Calling a special someone

Be sure to manage your expectations with this one as the person might not be available straight away.

Sleeping

A simple nap can solve so many problems. And it’s often when you think you don’t have time to rest that you need it most (I really need to remember who said that).

Running - or any physical activity

That can take your focus away from chaotic thoughts, and help you by releasing some nice endorphins.

Listening to soothing music

Speaking of which, I released a new ambient track. You can find it on most streaming platforms.

Example

There was this time when I was quite stressed out overall. And during several days, I was facing random waves of anxiety, making it difficult to breathe and focus when it was happening.

Unfortunately, once it happened as I was driving in town. I had no way to stop the car straight away. So when I felt this weight on my chest, which I knew was a signal that something was coming, I got lucky enough to remember the 5-4-3-2-1 technique. I had been practising it a few times before, and it really helped me to stay calm and avoid losing control at the worst moment.

Bonus

Aim for healthy solutions. If your answer is unhealthy, this won’t contribute to your general well-being. Don’t use this to justify behaviours you’re not particularly proud of.

Finally, here is a short list of apps I highly recommend to learn some techniques to calm your mind:

• Balance

• Calm

• Headspace

• Breathwrk