As the holidays reach their peak, so too can the stress.
Here are a few favorite BALM tools that may be of use to you:
4-4-8 This breathing practice can really help. Here is how it works: - Breathe in to the count of 4. - Hold your breath to the count of 4. - Breathe out to the count of 8. If you make it a habit to practice this technique for five minutes three times a day, you will soon find yourself living more calmly. And the best benefit? This type of calm breathing will be there for you in a pinch. When a crisis happens, you will remember 4-4-8 breathing and do it to calm yourself down. Three or four repetitions will often be enough to bring you back to a calm, relaxed state of mind and body.
Breathe Through Transitions Does your loved one call you with bad news on a regular basis? From now on, when the phone rings, pause and breathe in before picking it up. Then, as you reach for it, breathe out. Do this every time in order to keep yourself calm on the phone. It works!
Daily Journaling Feeling edgy in the morning? Like you have a lot to get off your chest? Try this special journaling technique every morning known as Morning Pages.
Have 3 sheets of 8 1/2" x 11” lined paper by the bed and, when you wake up, write down whatever is on your mind. The trick: Pick up your pen even if you have nothing to say or write. Just write whatever comes to mind until more comes out. Do it daily and watch your stress level drop and any writer's block you may have had drop away.
Holiday Support Calls If you like these tools and would like to learn more, join us for a series of Holiday Support Calls, beginning November 23 through December 31.
For Families: - Wednesdays at 11:00 a.m. E.T - Fridays at 1:00 p.m. E.T.
For Individuals with Use Disorder: - Tuesdays at 10:00 a.m. E.T. - Thursdays at 9:00 p.m. E.T.
Beverly Buncher, MA, PCC, CBFRLC, CTPC, known as the "Foremost Family Recovery Life Coach in the Nation", is the Founder and CEO of Family Recovery Resources, LLC, and the BALM® (Be A Loving Mirror®) Institutes for Family Recovery Coach Training and Family Recovery Education.