Emotional Regulation

  • What’s a simple technique I can use when I feel overwhelmed by my emotions? - Focusing on your breathing. Your breath is always with you and it is powerful in helping you calm down your nervous system in situations when you may feel overwhelmed by emotions. Breathe in as if "Smelling flowers". Breathe out as if "Blowing out a candle". Repeat, repeat, repeat. Slower each time.

  • How can I stop myself from reacting impulsively in stressful situations? - Preparation is the key here. If you know that you are likely to be in a stressful situation - make a plan. Think of a couple of things you could do to cope with the situation and do them. This will stop you from responding impulsively.

  • What are the best ways to calm down when experiencing anxiety or panic?   Remember to breathe deeply into your belly. Inhale, exhale. This will pass. Your thoughts are not facts.

  • How can I build emotional resilience and manage my feelings more effectively?  There is no silver bullet answer to this, I'm afraid. It takes time, courage and practice. Every time you practice managing your feelings more effectively, this helps build your emotional resilience.

Self-Awareness

  • How do I start recognising my own emotional triggers?  Start being curious about your emotional responses to situations, and the situations themselves. Your emotions are your friends - get to know them. They will show you the way.

  • What are some daily habits that can help me become more self-aware?  Take a moment in your day to turn your attention to inward toward yourself and take notice of what you are doing: what you are thinking, how your body is feeling, how you are feeling. Check-in deliberately with genuine curiosity and no judgment.

  • How can I tell the difference between my true needs and external expectations?  Ask yourself the question - Whose need is it that I do this? Answer honestly to yourself. Pay attention to your answer. Then decide what you would like to do, or not do.

  • What’s a quick way to check in with myself when I feel emotionally disconnected?  Stop. Breathe. Pay attention to the way your body feels.

Fostering Healthy Relationships

  • How can I set boundaries without feeling guilty?  Setting boundaries is a form of self-care. It is ok to look after your own needs. It is important to allow others to take responsibility for and manage their own feelings.

  • What’s the best way to communicate my needs in a relationship?  The best way is to use "I" statements and avoid "you" statements. Stick to only talking about the way you feel in certain situations. Don't think for or speak for others.

  • How do I recognise if a relationship is becoming unhealthy or toxic?  Here are some red flags for an unhealthy relationship are: if you feel unsafe, on edge (like walking on eggshells), you are unable to express your needs or even opinions. It is toxic if you have to be very careful about what you say so as not to upset the other person. Having to always compromise your needs in order to make the other person happy is another red flag.

  • What small daily actions can help strengthen my relationships over time?  Being honest, and acting with integrity in relation to others. Taking interest in others. Acknowledging when things go well, saying thank you but also being there for others, when needed. With that said, being able to set healthy boundaries for yourself is essential in nurturing relationships.