Modern life presents many stressful situations that can provoke emotions ranging from panic and anxiety to fear and rage. Learning the tools to keep our cool in these intense moments is a useful survival skill.
“I always ask my clients, do you have control over your emotions or do your emotions have control over you,” says Irini Agathagelou-Klopper, a counselling psychologist practising at Netcare Akeso George.
“Very often, the physical sensations associated with intense emotional responses can be distressing and even painful, leaving us feeling helpless and making it hard to resist acting on these feelings. However, managing how we handle ourselves in short-term unpleasant scenarios is often within our power.
| Irini Agathagelou-Klopper is a counselling psychologist practising at Netcare Akeso George. |
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“Dialectical behavioural therapy [DBT] offers effective strategies for tolerating and managing acute emotional crises, such as the STOP and TIPP techniques. Not only can these skills help us cope with the distress of a situation in the moment, but they can also protect us from reacting impulsively in ways we might later regret,” she says.
“Each individual has their own personal triggers, which could distort their perception of certain stimuli or situations. Some people may feel very anxious on an aeroplane and have an impulse to get off before take-off. Others might find certain sounds infuriating and feel the need to react angrily or aggressively – potentially exacerbating the situation.
“There are also certain scenarios when it is not acceptable to act on raw emotion, such as in the work environment, where acting on impulses could be career limiting or lead to other longer-term difficulties.
“People might even choose to avoid particular situations due to the emotional distress they stir up. However, this can be so limiting for daily life that learning coping techniques to tolerate temporary discomfort is worthwhile,” she says.
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“Our emotions can dictate our behaviour unless we learn how to regain control of our emotions and respond appropriately to whatever crisis or unwelcome scenario we are facing,” Agathagelou-Klopper says.
The STOP technique
“This technique helps individuals pause and consciously gain control over impulsive reactions, allowing for more thoughtful and deliberate responses in stressful situations,” Agathagelou-Klopper explains.
The STOP technique involves four steps:
S for Stop/pause,
T for Take a step back and reflect,
Ofor Observe, and
P for Proceed mindfully.
The TIPP technique
“In times when you feel your emotions escalating rapidly, the TIPP technique offers a way to shift your focus and distance yourself from the immediacy of the stressful situation to regain control over your emotional response and your body,” she says.
T for Temperature cooling: For example, running cold water over your face or holding an ice pack,
I for Intense exercise: Burning off some energy with a physical workout,
P for Paced breathing, and
P for Progressive muscle relaxation: Feel the tension in your body and consciously relax each muscle group.
“Interrupting the physiological effects of acute distress with these conscious calming tactics can rapidly reduce the emotional intensity of the moment. This enables you to proceed more calmly and mindfully, rather than reacting irrationally in the heat of the moment.”
Professional support
“If you experience persistent difficulty in managing distress, even when employing these techniques, professional mental healthcare support is available to help build emotional resilience, enhance coping skills, and improve overall mental wellbeing,” says Agathagelou-Klopper.
“If your response to stressful situations is interfering with functioning in any sphere of your life, don’t wait to seek help – address the situation with a professional before you find yourself in a position where things have spiralled further out of control.”
For any mental health related concerns, Netcare Akeso offers a 24-hour crisis line on 0861 435 787. Trained counsellors are available to listen without judgment and can guide you on the various options for assistance, including help accessing support for a loved one.
Ends
Notes to editor
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