The Hidden Power of an Ice Cube

Cope with Emotional Pain (with an ice cube)

In the midst of overpowering emotions, thoughts, or panic attacks, one tends to want to do something-- anything immediately to make whatever it to just go away or stop. We want to feel better; do whatever it takes to feel better, right?

Whether it's exploding on a loved one, road rage, or succumbing to yet one last drink, more often than not, such impulsive actions do not help us in the long run. In the short-term, it feels good; it works.... at least temporarily. Later comes the dreaded, "Oh shit, I can't believe I did that!" realization, and you end up feeling worse than you did.

So, the next time you feel like you're going to lose it--succumb to the impulse; I want you to try something.

Go grab an ice cube to help you get some relief.

Yep, it's that simple. Go grab an ice cube-

Hold it in your hand and simply notice and observe the sensations you are experiencing. Keep that bad boy in your hand as long as you can tolerate it.

Most people find that doing this helps them put time and space between experiencing their initial, intense emotions/thoughts and their automatic or impulsive reactions.

How does this help?

Holding an ice cube provides an intense sensation and distraction that will pull your attention away from the intensity of whatever was distressing you. The awesome thing about this strategy is that just about everyone has access to ice cubes, they won't cost you anything, and (the best part), won't regret holding an ice cube.

Wanna learn more ways to deal with overwhelming stuff?

Online DBT Therapy in Philadelphia, Harrisburg, York, Lancaster, and Lebanon, Pennsylvania

As an anxiety and relationship therapist, I know that it’s hard to find practical ways to help get you through tough, emotionally painful things. My specialties include anxiety therapy, Borderline Personality Disorder treatment, and trauma counseling. Give me a call today for your free, 15-minute phone consultation at 717-685-5074, or go here to book your own therapy consultation.

Savoring the Moment

Use your 5 Senses for stress relief

Do you ever feel consumed by "mental clutter"; when your brain doesn't want to slow down?

When I sat down to begin this entry over a week ago, I felt overwhelmed with all sorts of mental garbage and self-defeating thoughts: where do I start? what topic would be the best? would people like it/read it/? holy sh*t my mind is exploding with ideas! what if....? what if....? what if....? The list goes on. Ah! I felt stuck.

Getting More Grounded Through Mindfulness

This morning, I decided to try a different approach- an approach I know works well for me as well as one that is backed by research to reduce mind clutter and help reduce stress.

I decided to savor the moment; to become mindful of the present moment.

What is Mindfulness?

Mindfulness is the awareness of and observing the present moment. For many, this idea is such a foreign concept. You may be flooded with past, fearful memories; or filled with nervous anticipation of something that has yet to come. As a society, we spend so much of our time going, going, going- that we literally don't have time to just stop and breathe!

On any given day, how many of you are aware of your own breathing; the sounds around you; or how the ground feels under your feet? I'd be willing to bet that not many of you are. Grounding is a technique used to help bring oneself back to the present. Here is a simple exercise to get you started. I challenge you to try this the next time you want to tame some of the chaos in your mind.

Mindfulness Exercise

5 Senses

This particular grounding exercise utilizes our 5 senses. There are several variations of this exercise- here's one to try.

• Sight- Take a look around. Name five things that you see. Can you make out the details?

• Hear- Name four things you can hear. Are the sounds close to you or far away; are they constant or do they come and go?

• Touch- Identify three things your body feels? What does your body sense/feel (your clothing touching your body, the smooth surface of the computer keys, the warmth of the sun on your skin)?

• Smell- Name two things that you smell. If you are having trouble, focus on your breathing; notice how the air feels when you breathe in and fill your lungs; what about when you exhale?

• Taste- Name one thing you can taste. If this is difficult, observe how your tongue feels inside your mouth.

I really like the simplicity of this mindfulness practice and I hope you will find it helpful.

Online Therapy & Counseling for Anxiety, Borderline Personality Disorder, and Trauma

I LOVE helping people discover how mindfulness can help them find relief from stress. Want to learn more about mindfulness and how it can help you cope with anxiety and stress?

As a DBT therapist, I provide counseling and therapy in Philadelphia, Harrisburg, Lancaster, York, and Lebanon, Pennsylvania. Give me a call at 717-685-5074 today or go here to book your own free consultation for therapy.