Hey!
I know you're right now feeling so overwhelmed by your panic or by feeling really really stuck and frozen that it seems so scary that there's no way out.
I know that feeling can be so overwhelming and consuming that you cannot think of anything else and you don't feel like that there's anything out there and that the world and life can get better.
That's okay.
It's okay to have these thoughts.
It's okay to have those feelings.
Right now let's just do a little practice,
Okay?
Just something small.
Can you do that for me?
I promise it'll just take a few minutes.
Just come with me,
Huh?
Something that will shock you out of this moment in this frozen state and it's a little bit more radical than just soft breathing.
So don't worry.
I got you.
I got you.
You're safe.
So to start the practice,
Look around you where you are right now.
Close by there must be a bathroom close by there must be a bathroom or a sink.
While you're searching and going to that sink,
Just focus on my words and my my breath and just try to breathe with me until you found it,
Okay?
And let's breathe in and out.
Breathe in breathe out.
You're doing so well.
Continue to breathe while looking for the sink.
One more time.
Right,
Okay.
If you're in front of the sink now,
See if the tap has the opportunity to open the cold tap.
If so,
Just open the cold water tap.
If not,
You can just open any tap.
That's fine too.
And if you're having long sleeves on,
Just push them up a little bit on both sides.
Put your phone to the side.
You can still hear my voice.
It's all good.
It's all fine.
You got this.
We're here together.
And just slowly put the inside of your underarm where the skin is more thin,
Where you can see your veins.
Put that up and slowly move that underneath the cold water.
Just slowly move from your wrist to your elbow and let the water flow over your arm.
Yeah,
You're doing so well.
Well done for making it to here.
Yeah,
That's good.
Just notice a little bit how it feels,
How your skin feels.
Okay,
Let's take the other side.
Let's put the other arm on the thinner skin side,
Facing up underneath the water.
Just let the other arm be wet.
That's fine for now.
Don't worry.
Just move gently from your wrist to your elbow.
Let the water flow.
Let the water flow.
Sometimes it can feel really good to put the water just in the crease of the elbow.
Yeah,
You probably know that the colder the water is,
The more intense this exercise is.
But also,
The more your body will feel,
Will wake.
Okay,
Close the tap for a second.
Right.
How do your arms feel right now?
Cold or warm?
Tingly?
Yeah,
There's so many things that can come up with this,
Right?
So many sensations.
If you need,
You can repeat this again.
And if you feel like it's not as strong of an impulse enough,
I tell you a secret,
What I always do.
If I'm at home and I need this really strong impulse,
I go and have a really cold shower,
Head first.
And I promise you,
You'll feel more clear.
You got this.
You're going to be okay.
Okay.
Feeling extremely anxious or frozen,
Panicking about a situation is your body trying to protect you.
It's what nervous systems do.
It's your nervous system reacting to something that it considers as a threat while you are in a situation where your life is actually not threatened.
Okay.
So,
To get you out of this state,
We can teach your nervous system that you're safe.
And you can repeat this exercise as long as you need.
You could even grab a bucket of cold ice water and put your hands in with your feet.
You can just save the exercise and just know that it's just right there in your pocket,
Wherever you are.
Just put it on and I'll guide you again.
You're going to be okay.
You got this.
I'm proud of you.
