This is an exercise to defuse and process your emotions. Sit comfortably, close your eyes, and take a few deep breaths. Visualise the last time you experienced a lot of self-criticism. Bring your focus to your abdominal region. Can you feel the emotion brought about by that thought when you criticise yourself? What is that emotion? Can you label it? Is it anger, sadness, guilt, or disgust? Be curious about your emotions. Don’t suffer that emotion. Just accept it and be interested. Think of that emotion as an unwelcome guest. The more you suffer their presence, the worse the meeting will be. But trying to allow and accept their presence will make it easier for you to cope with that emotion.
What does the emotion say about you? Is this an accurate statement of yourself? Is the emotion arising from a past event and experience of yourself or something that is happening currently? Visualise the emotion as a real object in your mind. What is the colour of the emotion? What is the weight? How big is it? Is it constant, or is it wavering?Is it changing in intensity? Does it get worse if you think about particular thoughts? Are these emotions and statements triggering thoughts from the PAST?What does this say about the FUTURE?Is this emotion reflected in your body? If so, where does it reflect? What are the physical sensations that you are feeling? Has this sensation in your body happened before?Allow the emotion and other body sensations without any resistance. ACKNOWLEDGE it and ACCEPT it unconditionally. Make the unwelcome guest welcome and comfortable.
Remind yourself that this thought is only a thought; the emotion from the thought is a consequence, and you are not your emotion. Now, make that emotion softer and smoother by patting it. Process and let it go out of your body by breathing it away. Now, return to the present. NOW LOOK AT THE SECOND THOUGHT AND THIRD THOUGHT AND REPEAT THE ABOVE PROCESS. I will repeat the questions so it will guide you. Every time you do this exercise, reflect on the below questions.
Do you hold on to one particular emotion?
Is it negative or positive?
What is stopping you from replacing a negative with a positive emotion?
How do you think you can overcome these emotions?
Pondering will help you find the answers.
As an everyday task, you can learn the process of self–love. This will reduce emotions triggered by self-criticism.
Write ONE positive quality about yourself daily with an example in your logbook. Reflect on this quality and praise it. Think how wonderful it is that you have this quality. Hug yourself and give yourself a few compliments to enable you to appreciate this quality of self-love.
Doing this exercise regularly will help you stay in touch with your emotions, process them better, and regulate them. Unprocessed emotions can disturb a good night’s sleep, so it is an excellent aid for treating insomnia.
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