Mithra Trust
Pocket
Tools
Resources one can keep ready in their pocket and retrieve while navigating difficult situations.
‘Pocket tools’ are strategies that one can keep ready in their pocket and retrieve when while navigating difficult situations. We recommend practising these strategies beforehand so that one can readily use them when one feels the need for a sense of safety, calm, or relief.
Here are some tools related to navigating particular emotions:
Anger
When a person is angry, they may feel intense emotions, or feel like they’re out-of-control; these are some activities that can help them express these emotions in a way that does not hurt the person themselves or others around them.
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Grunt and Push: Stand in a doorway, or near a wall, and push the wall so that one can physically exert oneself. It is a good idea to grunt and yell to give voice to the anger within.
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Dragon’s Breath: Breathe in through the nose and fill your stomach. Breathe out through your mouth, opening your mouth wide, grunting and letting out the breath from the pit of your stomach. While breathing out, you can roar, yell, or grunt depending on your surroundings and what feels best for you. You can repeat this for 6-8 cycles, or whatever feels most comfortable.
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Mould Your Emotions: Keep modelling clay or dough around to squeeze, punch, or mould in ways that express your anger.
Worry
Worry can be cyclical in nature – that is, a worrying thought can lead to you avoiding a situation, which leads to more worry in future. Good ways of dealing with worry is to either focus on stopping the cycle, or distracting oneself from the cycle, based on what feels right for them. Here are some activities that can help:
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Burn it Up: Write down your worry and put it in a box. You can also burn this or rip it to tiny pieces.
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Divert: List five distracting activities that have worked for you in the past, and use them when you are worried. For instance, you could count from 100 to one, make a mental list of the things around you, play a mobile game, doodle etc.
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Box Breathe: This is a four-step process where you inhale, hold your breath, exhale, and then hold your breath again, each for a set count. For instance, if the set count is 4, inhale for 4 counts, hold for 4 counts, exhale for 4 counts and hold for 4 more . You can repeat for 6-8 cycles or whatever feels most comfortable.
Sadness
The intensity of sadness may differ at different points. Pocket tools to help with sadness should focus on seeking comfort, or expressing the emotion to another person. This can include:
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Sensory tools: Sensory tools and techniques can be helpful in providing comfort and relief when you're feeling sad. These tools can engage your senses and create a sense of soothing and calm. You can try the following:
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Butterfly Hug: Imagine that your hands are like the wings of a butterfly, and your fingertips are lightly resting on your shoulders, creating a "hug." Keep your hands in a relaxed and gentle position. Take slow, deep breaths. Inhale through your nose, and exhale through your mouth. Focus on the rise and fall of your chest as you breathe. While maintaining the Butterfly Hug and continuing to breathe mindfully, gently tap or alternate your fingertips on your shoulders. The tapping can be gentle and rhythmic, similar to a butterfly's wings. You can continue tapping for as long as you need.
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Self Hug: A self-hug is a simple and comforting self-soothing technique that can help you feel more secure and provide comfort. You can sit in a position that is comfortable for you. Start by crossing your arms over your chest, just like you would in a regular hug. Your right arm should be over your left arm, resting on your left shoulder or upper arm and your left arm should be resting on your right shoulder or upper arm. Apply a gentle and soothing pressure with your arms. Imagine that you are giving yourself a comfortable, soothing and reassuring embrace. Stay in the self-hug for as long as you need. When you're ready to release the self-hug, do so slowly and gently.
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Put on Your Playlist: Listen to music that feels calming or comforts you. You can prepare this tool by creating a playlist beforehand.
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Connect with a Safe Person: This may be a person in your day-to-day life, an acquaintance, or someone you found in a support group, online or offline.
