Notice, Name it, Nurture

Emotions, negative thinking, and stressful experiences are hard for all of us to manage and deal with. Sometimes, the uncertainty of what we are experiencing or “why” we are experiencing what we are experiencing causes more distress. In my counseling practice, I am a really big fan of incorporating modalities like EMDR, hypnotherapy and DBT. Here is a pretty simple method I put together incorporating components from each separate technique I have found to be really helpful when working with clients.

Notice, Name it, Nurture

Notice: Checking in is an awesome way to be mindful and focus on observing what is going on internally (inside your body) and externally (environment and situations). Bringing awareness to your body and environment can assist with bringing you back to the present moment. Ask questions like:

• ·What am I noticing in your body? Body sensations? Feelings? Thoughts?

• What is going on in my environment? Who is around me? Where am I? What is going on in this situation?

Name it: Identifying your experience helps separate yourself from the experience. Being able to label and name the experience externalizes the experience-helping place some distance between you and the experience. This can be simply be naming “this is anxiety” or “this is frustration.” If finding a name is hard, I suggest incorporating descriptors such as colors, temperature, size, and/or texture. Our emotional brain (amygdala/limbic system) learns/interprets information through experiences and images. So when we are able to describe an image of what we experiencing, we are able to help release the emotional response from our brain and body.

Nurture: Focusing on what is needed to “weather the storm,” help bring clarity, resolve, or cope with the situation and/or experience. Asking questions like:

• What do I need right now (physically, emotionally, spiritually) to manage, cope, accept, release, express, and process this experience? Some examples:

  • Breath work (belly, square, and 478 breathing)

  • Journaling

  • Guided visualizations

  • Inner-child work

  • Tapping

  • Positive affirmations

  • Self-compassion

  • Radical acceptance

  •   Perspective taking

  • Positive self-talk

  • Utilizing your support system

  • Honoring experience and reminding yourself you are safe in the moment

Using this format helps your brain develop neural networks for linking experiences to identification and what is needed to help manage and cope. Remember, it can take 6 months for a new neural network to form so be patient and kind to yourself as you navigate your experiences and emotions.

Written by: Chase Harshbarger, MA, LPCC