Bridging Your Way to Calm
By Del Dickson, CSW
Most of us have experienced what it is like to have our mind spiral into worry and anxiety after feeling overwhelmed. It often happens after going through a difficult experience, or, at times worse, having to see a loved one do so. When this happens, we often lose focus, sleep, and joy. By following the steps in the bridging exercise below, you can help stop the spiral and bring you calm when these moments strike.
First, in the middle of a piece of paper, write the topic that is most on your mind when the spiral starts, then draw a circle around it.
Second, around the circle, write whatever feelings, emotions, or thoughts come to mind. Take your time.
Third, check in with your body – what are you feeling, and where are you feeling it. Write this down in the bottom left corner of the paper.
Fourth, rate your level of discomfort from 1 to 10.
Fifth, get into a good posture, and let yourself getting into a nice, relaxing, deliberate pattern of breathing deeply through your nose, and then exhaling through your mouth.
Sixth, while breathing in the rhythm above, connect with a source that brings you joy and love. It may be a person’s smile, a pet’s spark, or moment in time. Envision it and keep present with it as you go through the next steps.
Seventh, let’s check in with your body again. What is your level of discomfort now? What are you feeling in your body? Write it down on the bottom right corner of the paper.
Finally, revisit what you wrote around your circle while connected to your source. What new thoughts and emotions come to mind? Does your source give you a better understanding of the reason for the feeling or thought you had? Does your source help alleviate any of the more distressing emotions or thoughts you may have had?