You might be more aware of shifts in your body than variations in your thoughts—especially in stressful or challenging situations. When you notice physical changes in your body, it can be a sign that it’s time to capture your thoughts and check out what you’re thinking. By following this strategy, you may find yourself making better choices.
Lisa
Lisa was about to stand in front of her English class and give a presentation. Her mouth was dry and it felt hard to talk. Her body was shaking, her heart was beating out of her chest, and she was having a hard time breathing. I’m freaking out, she thought, I might literally pass out. I’d never live it down if I stood up and passed out right in front of the class.
Here are some of the body responses you might experience when you’re in the grip of a negative emotion:
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What are the main body responses you tend to experience when you are scared, anxious, or fearful?
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What are the main body responses you tend to experience when you are annoyed, angry, or frustrated?
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You can become aware of which body responses pair with specific emotions. Use sensation as an opportunity to ask yourself what you are thinking and try to capture your thoughts. Notice if your thoughts influence the action you take.
Here are some examples of what you might think when your body is reacting:
Think about the last time your body symptoms felt intense and got the better of you. What was the situation?
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What were the main bodily reactions you experienced?
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What did you think?
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What did you do?
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The Bottom Line: Use your bodily sensations to capture your thoughts so you can choose how to act.