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I am so proud of you for every time you have practiced asserting your boundaries and saying no. You deserve respect and you deserve compassion.
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I was talking to my therapist about some anxiety symptoms --- "In my mind, I know I'm going to be perfectly okay, but my body doesn't listen and reacts anyway" --- and she recommended TIPP as strategies to keep in my toolbox of dealing with distress in the moment. I really appreciate having more than one option to try in moments of overwhelm!
Transcription below:
If you're feeling overwhelmed by anxiety or other strong emotions, TIPP is a set of techniques that use the body's natural physical responses to bring you back into balance.
TIPP stands for
temperature
intense exercise
paced breathing
progressive muscle relaxation
Temperature:
The body naturally lowers its heart rate in response to cold. If anxiety is making your heart race, try an ice pack, a cool washcloth, or a walk outside in cool weather, and it should help you calm down.
Intense exercise:
Anxiety is typically a symptom of your body going into fight/flight mode. If your body is coursing with nervous energy, burn it off with 10 minutes of jumping jacks, dancing, climbing stairs, or another cardio activity to complete the stress response cycle.
Paced breathing:
Deep, slow breathing from the belly can also help signal the body to come out of fight/flight mode. Try inhaling for a count of four and exhaling for a count of six until you feel more relaxed. (I like to hold the breath for a count of two between each inhale and exhale.)
Progressive muscle relaxation:
If anxiety makes your body tense up, try this. Start by squeezing the muscles in your toes and feet for five seconds, and then intentionally relax them. Move up to the calves, up your legs, and every region of your body to purposefully let go of extra energy.
When you're feeling overwhelmed, try one or more of these to see what works for you.
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shallow hearts for shallow minds that ache to be alive
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饾槬饾槩饾槸饾槫饾槳饾槸饾槰 饾樀饾槱饾槼饾槹饾樁饾槰饾槱 饾樀饾槱饾槮 饾槾饾樀饾槩饾槼饾槾
饾槱饾槹饾槶饾槬饾槳饾槸饾槰 饾樀饾槱饾槮 饾槷饾槹饾槹饾槸 饾槳饾槸 饾樅饾槹饾樁饾槼 饾槱饾槩饾槸饾槬饾槾
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I edited 'Bad Omens' to the music video of 'Lie To Me' 鈽猴笍
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even if you feel like you aren't qualified for something, my best advice is to apply anyway. it's up to the people behind whatever you apply to to decide that, not you. apply to that fellowship, send in that abstract, send that application to that school or that summer program. you'll be surprised with all the doors that open when you do.
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If I could fall into the sky
Do you think time would pass me by?
Cause you know I鈥檇 walk a thousand miles
If I could just see you tonight
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