Marsha Linehan’s Cool Off exercise is one of several de-stressing methods offered in this New York Times article about coping with COVID-10 stress
Five-Minute Coronavirus Stress Resets
How to get unstuck from your anxiety.
By Jenny Taitz • Illustrations by Rozalina Burkova
In this emotional equivalent to an ultramarathon, it’s key to have some stress-reducing strategies available that work quickly and efficiently to help you hit the reset button.
Here’s why: Struggling with chronic worry gets in the way of effectively managing your emotions. Unfortunately, many people who experience distress try to escape their unpleasant emotions by distracting themselves in ways that ultimately backfire.
If you suspect you might be one of them, ask yourself whether you have a tendency to judge your emotions — it’s a common thing to do. But it can fuel a vicious loop of feeling, then avoiding the feelings and feeling even worse. Pushing away feelings is like trying to force a beach ball underwater: They will pop back up. Instead, notice and normalize difficult emotions; ideally, negative feelings, including fear, can motivate us to solve problems.
So rather than dealing with anxiety and uncertainty by getting lost worrying, then chasing short-term fixes with longer-term consequences, like procrastinating, using food or marijuana to cope or relying on benzodiazepines — the anti-anxiety drugs like Xanax — it’s helpful to experiment with quick strategies that will empower you. These strategies are not necessarily a cure, but can help lower the intensity of overwhelming emotions, allowing you to recalibrate to better deal with challenges you face...
Marsha Linehan, a professor emeritus in psychology at the University of Washington, popularized an exercise in dialectical behavior therapy to regulate intense emotions that involves immediately lowering your body temperature by creating a mini plunge pool for your face. This sounds odd, but it activates your body’s dive response, a reflex that happens when you cool your nostrils while holding your breath, dampening your physiological and emotional intensity.
To do it, fill a large bowl with ice water, set a timer for 15 to 30 seconds, take a deep breath and hold your breath while dipping your face into the water. While this isn’t conventionally relaxing, it will slow your heart rate, allowing blood to flow more easily to your brain. I love watching my clients try this over our telehealth calls and seeing firsthand how quickly this shifts their perspective. Just being willing to do this, I tell my clients as they prepare to submerge, is a way to practice being flexible.
Read the entire article here.