Over the past several months, I’ve learned how life can certainly provide interesting moments that allow us to apply skills we’ve learned in order to manage unmanageable situations. Case in point: on January 20, 2020, while walking my dog, I had a heart attack. This unexpected and out of control situation forced me to remember how to manage unmanageable situations. It reminded me of a technique called “square breathing” that is an effective tool to use when needing to find calm in an overwhelming situation. Given the overwhelming situation that our entire world is now in with COVID-19, I wanted to share more about several techniques in case you or your family find it useful when managing anxiety and finding calm during these trying days.
Oxygen is the bridge from the emotional side of our brains to the logical side of our brain. When a person is experiencing emotional overload, taking four breaths while tracing an imaginary square can be a helpful tool in beginning the process of managing the situation. To do this, you breathe in to the count of four, hold your breath for four counts, then breathe out to the count of four, and wait for four counts to breathe back in. Each time you take a breath in or hold a breath or exhale, you trace your finger around an imaginary square in front of you. It helps you visualize making a square as you are taking or holding or exhaling breaths.
Once I had gone through that process, I would try to figure out what had triggered those overwhelming feelings. To be honest, at times, even four square breaths weren’t enough, so I would then try a “grounding exercise” by identifying four items in my current environment by utilizing four different senses. For example, I would focus on my present situation and think about what I could smell, hear, feel, and see. This helps to center us by bringing our attention back to the present moment. After doing so, if I still wasn’t ready to explore my uncomfortable feelings, I would alternate between breathing and grounding until I was ready.
I hope these tools are helpful to you as you manage your feelings and experiences during these times of uncertainty. Please also remember that all Urbandale students, families, and employees have access to
Employee & Family Resources (EFR). You do not need a referral. You can call the number directly, let them know you are an Urbandale School family or employee and request assistance. The assessment is at no cost; services include referral and short-term counseling. For telephone support and scheduling, please call: (515) 244-6090.
If there is additional support that could be helpful to you or your family, please contact me, Michele Hamilton, Coordinator of Student, Family & Community Services,
hamiltonm@urbandaelschools.com
