Fear-Less by Kate Dow

Author:Kate Dow [Dr. Kate Dow]
Language: eng
Format: epub
Publisher: Morgan James Publishing
Published: 2019-01-15T00:00:00+00:00

Practice #2: Creating Your Personal Feelings Range (0-10)

When you can recognize and know your range of a certain emotion, like fear, for example, it becomes your basis to identify what level of fear you are at on a scale from 0-10, with ten being the most fear and zero being none at all. This gives you essential information and a way to strategize. When you know you are at a 2 of fear that you call “concerned” versus being at a 6 which for you call “terrified,” this gives you incredible power to act on what you need. You can improve your self-care dramatically with this tool.

***NOTE: If this feels too challenging to do alone, don’t worry. I recommend having the support of a professional initially. Processing trauma is so important and needs to be done in a safe, secure environment with a professional you can trust.

Start with centering in your body. Stay connected and conscious with your breath. Set your intent about what you want to get out of this practice. Pick the easiest shadow feeling you have, the one that’s least triggering. On a piece of paper, draw a scale from zero to ten. Decide on words to call the zero and 10 of your scale. Don’t overthink it, you can always update them later when you can have a thesaurus handy. Stay present in the moment. Put yourself inside of a memory when you had that feeling recently, so you’re not just in your head about it. Notice the sensations in your body. Then, find your 5 and add in what comes easily.

Try it out and think of a recent situation when you felt this feeling. Recognize how you moved up or down the scale of that emotion over a period of time. How could you become more aware and take pauses on that scale? How could that help you from becoming unconscious and lost in that feeling? Which strategies of grounding, stopping the fear stories, or setting boundaries could help you stay on the lower end of that scale, where you can have more control?

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