In a state of strong emotional arousal, we may experience a sense of daze—especially if the emotions are anxiety, anger, or despair. Sometimes, it feels like our body is completely engulfed in emotion. We sense that our thoughts are racing, and attention is like a “tunnel,” focused on the experienced discomfort.
Many people find it challenging to emerge from such a heightened state of arousal. They may believe that this state will never pass and is “unbearable.” Thoughts like “I can’t stand this any longer” or “this will never end” may arise.

To reduce intense arousal, we resort to various methods. Some quickly alleviate discomfort, but they are dysfunctional and can cause a lot of harm. These include using psychoactive substances, self-harm, aggressive or dangerous behaviors, and overeating.
The state of strong emotional discomfort often occurs in borderline personality disorder.
If we experience such states, the most beneficial approach is to develop emotion regulation skills. There are many, and some serve for short-term action in a strong emotional crisis.

Below are some sample methods that can help us “ground” ourselves—a kind of “emergency kit.” I encourage testing them before a crisis occurs. Some of them utilize mindfulness skills. It’s important to remember that to better regulate our emotions, we need to develop other skills as well 🙂
If you are seeking help in emotion regulation, consider therapy. Dialectical Behavior Therapy (DBT) is particularly helpful. For those who prefer in-person sessions, cognitive-behavioral therapy (CBT) and dialectical behavior therapy are available in our offices in Krakow. We also offer online therapy.

Place a cool towel on your face.

Hold onto a chair tightly.

Grab an object you have at hand (keys, glasses, a pen).

Plant your feet firmly on the floor, as if you want to press them into the ground.

Carry an object that will “bring you back down to earth.”

Shift your attention to your body, its weight.

Stretch.

Clench your fists and then relax them.

Slowly count to 10.

Jump up five times.

Crush a raw egg in your hands.

Wear a rubber band around your wrist and snap it.

Rinse your hands with cold water, squeeze ice cubes.

Shift your attention to your breath, take 10 breaths.

Eat something, describing your sensations in your mind.

Shift your attention to your surroundings, notice and mentally name 5 objects.

Shift your attention to your surroundings, notice 5 different sounds.

Notice 5 things your body is in contact with (clothing, jewelry, glasses).