![]() ![]() ![]() Journals are a great way of recording our feelings, concerns or goals. Colouring in mandalas can help you relax and you can use colour to express how you feel. You can find free templates online or draw your own. These are Hindu and Buddhist symbols for the universe and are often used in meditation. Mandala: Mandala is Sanskrit for circle.Think about whether it's tall, evergreen, has fruit or flowers etc. Draw a tree: Draw how you feel as a tree.Stick them onto paper or card to create a mood-collage. Collage: Cut pictures from magazines and newspapers that click with you and reflect with how you feel.There are lots of different ways to use art as self-expression. Learn more about challenging unhelpful thoughts.Īrt can help us express how we feel when we don't have the words or don't want to use them. You can then start to challenge these thoughts and beliefs if they're negative or unhelpful. Take time to ask yourself, 'Why do I feel this way?' This can help you identify thoughts or beliefs at the root of your feelings. Once you've identified a feeling it can be helpful to know why you're experiencing it. You might be feeling a mix of emotions that change throughout the day. For example, how much out of ten are you feeling anger? Sadness? Fear?Įmotions are complicated and we rarely feel just one emotion at a time. How strong are your feelings? You might find it helpful to rate your emotions out of ten.Try not to pass judgement on your emotions, just allow them to be. Turn your attention inwards and try to focus on how you feel.If your muscles are tense, you might be angry. For example, If your heart is beating fast and your breathing is shallow, that might suggest fear or panic. This can help you understand what emotion you're feeling. Pay attention to your body. You might be expressing your emotions physically.Go somewhere you feel safe and comfortable. Close your eyes, take a deep breath and try to relax. Worthlessness: you might feel worthless or even like you hate yourself.Īllowing yourself to feel your emotions somewhere safe can help you identify them. Shame: you might feel 'dirty' or ashamed about what's happened. Numbness: you might feel empty or unable to feel anything. Loneliness: you might feel isolated and alone, like you're the only person who's ever been through this or like you're different from everyone else. Some common emotions you might experience are:Īnger: you might be feeling angry, irritable or short-tempered with those close to you.Īnxiety: you might feel intense panic, worry or a sense that something is wrong.īlame: you might feel that you are responsible or to blame for what happened.Įmbarrassment: you might feel embarrassed, humiliated and like you don't want anyone to know.įear: you might be afraid of people, of places, or of being on your own. From here you can start to work through your feelings and begin to heal. It can be helpful to explore your feelings, and identify each one. It can be hard to untangle the range of complicated emotions we feel. Something in your stomach or an uneasiness in your chest.Like it's hard to cope with day-to-day life.Unclear about something or unsure what you're feeling.Strong emotions like anger, sadness or fear.If you've experienced rape or sexual violence, you might be going through lots of different feelings or emotions. Listen to us!: our joint report on communication barriers.Breaking Point: our report on the Crown Court backlog.Statistics about sexual violence and abuse.Exercises to help you feel calmer & safer.Support after rape or sexual assault abroad.What services do Rape Crisis centres offer?. ![]()
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