UNLOCKING EMOTIONAL AWARENESS: THE BENEFITS OF CREATING YOUR OWN STRESS MEASUREMENT TOOL

Skills for Emotion Regulation: The Internal Thermometer

Do you ever feel like your emotions come out of nowhere? That certain emotions, like sadness or anger, go from 0 to 60 in a second? That sometimes your feelings are “out of control”? This feeling of emotion overwhelm is a common experience for those who have survived trauma and/or were raised in a family system that didn’t teach skills of emotion regulation. Not knowing how to self soothe isn’t your fault and it is something anyone can learn at any stage in life.

Developing awareness of the body’s stress state is a key ingredient to developing emotion regulation skills. This skill called Interoceptive Awareness, involves tuning into signs of the autonomic nervous system which gives indicators of the status of the body including organs like the heart and lungs and emotions elicited from these activations. Learning how to regulate our emotions and stress state is an important step to recovering from trauma and anxiety.

For this practice, we will develop a scale, an “internal thermometer”, to get a sense of the building up of stress in the body. We want to be able to observe the autonomic nervous system in action by tuning into the activation of the sympathetic and parasympathetic systems. Remember:

-       Sympathetic Nervous System = hot, fight or flight

-       Parasympathetic = cool, rest and digest

Items needed:

• A blank sheet of paper, any size is fine but at least 8x11.

• Assorted coloring pens or pencils.

• A quite place to contemplate and draw.

On a scale of 0 to 10, 0 equals calm, cool, and collected (the parasympathetic nervous system) and 10 equals revved, ready, and running (the sympathetic nervous system).

The Practice

1. Recall a time when you felt safe and grounded. Bring to mind the sights, sounds, smells, and sensations. For example, a moment lounging on the beach in Mexico—the warmth of the sun on your skin, the sound of seagulls overhead and waves gently lapping at the shore, the taste of fresh margarita on your tongue. The parasympathetic nervous system is engaged—the heart rate is slow, the mind is clear, and the body feels very relaxed. On a scale of 1 to 10, this state is a 0.

Now, holding this memory in the mind, what sensations do you feel in your body? Are there any images this experience takes like a round ball or shaggy figure? Notice any colors or textures that represent this experience and using a colored pen or pencil bring this image or experience from your imagination onto a piece of paper. Bringing this image onto paper will help strengthen the memory and objective or distanced recollection of this state. This artistic creation is solely for you, no one else needs to view it and so let any judgmental part step aside to allow the free flow of creative expression.

2. Recall a time when you felt scared or stressed. Bring to mind the sights, sounds, smells, and sensations. (If you start getting anxious, remind yourself that this is only a memory, you are now in a safe place.) For example, the moment a car accident—the sudden jerking of your body, the sound of glass shattering, the smell of burnt rubber. Remember the activation of the sympathetic nervous system—the heart rate is raised, the mind is blank yet focused on self-protection, the breath is fast and shallow. On a scale of 1 to 10, this state is a 10.

Now, holding this memory in the mind, use a colored pen consider what sensations you feel in your body. Are there any images this experience takes like a sharp edge or fiery figure? Notice any colors or textures that represent this experience and using a colored pen or pencil bring this image or experience from your imagination onto a piece of paper. Bringing this image onto paper will help strengthen the memory and recollection of this state. This artistic creation is solely for you, no one else needs to view it and so let any judgmental part step aside to allow the free flow of creative expression.

3. Recall a time when the mind was active and the heart rate was noticeable and yet you were still aware of the current moment. For example, a time when you were running late to an appointment. The heart rate is up, the mind is thinking of what to say or do to get to wherever you need to be as well as excuses or explanations for your tardiness. You are neither fully relaxed nor fully panicked. On a scale of 1 to 10, this state is a 5.  

Now, holding this memory in the mind, use a colored pen and draw an image that represents that state in your body.  what sensations do you feel in your body? Are there any images this experience takes? Notice any colors or textures that represent this experience and using a colored pen or pencil bring this image or experience from your imagination onto a piece of paper. Bringing this image onto paper will help strengthen the memory and recollection of this state. This artistic creation is solely for you, no one else needs to view it and so let any judgmental part step aside to allow the free flow of creative expression.

0     = calm, relaxed, safe, grounded (beach)

5 = Anxious and activated, but still anchored in the present moment (late)

10 = Fight/flight, activated, hyper focused (car accident)

To practice, use your internal thermometer daily. You can use it in the evening or the morning. Begin by asking yourself “on a scale of 0 to 10, what is the state number best reflecting the state of my internal thermometer”? Then notice the number when you first wake up, at mid-day and before bed. 

Use the internal thermometer throughout the day. What number value would you assign your internal state after that interaction with your boss, your spouse, your kids? In the bath? On a walk with your dog? The more frequently you use this scale, the greater awareness you will have around your emotions and nervous system activation, which will allow you to implement coping skills and other tools for self-regulation.   

Reflection

After completing this task, take some time to answer the following questions.

Describe your experience.

0:

10:

5:

What did you observe about your body’s state during this exercise?

0:

10:

5: