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Quick technique to manage intense emotions

Quick technique to manage intense emotions - Change your body temperature

Nov 14, 2023

Coping with urges in sobriety can be tough, and that’s why I’m sharing a helpful DBT skill!

When we’re hit with those strong cravings, our bodies go into overdrive, and our brains might not be getting enough oxygen to make smart choices.

Here’s a quick trick:

Try immersing your face in a bucket of iced water, holding your breath for 30 seconds.

  1. Fill up a bowl with water

  2. Add ice

  3. Put your full face into cold water making sure you cover your eyes and upper cheeks and hold your breath

This causes the dive response to occur which may take 15-30 seconds to start

Your heart blows down, blood flow to non essential organs is reduced and blood flow is redirected to the brain and heart.

Allowing you the ability to control your urges because you have calmed your body down and make better decisions.

Stay strong, and remember, you’ve got the power to make good decisions even in challenging moments! 💪❄️


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