The Complex PTSD Workbook: EMOTIONAL HIJACKING; part two

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Emotional hijacking is a common issue that benefits from the development of emotion regulation. You can buffer yourself from emotional hijacking by developing your emotional intelligence, or the ability to identify and respond effectively to emotions—both yours and those of the people around you.
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The goal is not to ignore your emotions; rather to harness the information that emotions provide as guidance for your life choices. If you find yourself emotionally hijacked, you can learn to intervene. Train yourself to interrupt the emotional flooding long enough to regain a sense of equanimity.
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Let’s look at how:
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• Try taking several slow, deep breaths to calm down your autonomic nervous system.
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• Give yourself a timeout, and walk away from the triggering situation. Take some time to regroup and ground yourself.
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• Observe your mind. Explore what you are telling yourself about the situation, and ask yourself if this is really true. Often there is a need to be right. Can you let go of the urge to prove anything for the time being?
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• Create a short phrase you can say to yourself when you sense that you are losing your cool. You can try saying, “It’s okay,” “Calm down,” or “Let it go.”
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• Increase your awareness of the emotional impact you have on others. Think of the image of a boat’s wake on calm waters.
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What is the wake that you want to leave behind?
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3 responses to this post.

  1. Posted by Karen L. Lewis on May 6, 2017 at 10:50 pm

    Appreciate these strategies! Will definitely apply them!
    Personally possessing this type of behavior is immensely frustrating and destructive. Its wake leaves myself and others to suffer intense sadness and loss, along w/overwhelming guilt I feel for the pain I’ve inflicted.
    I continue to seek the origin of this devastating behavior!
    Thanks for your words Marty!

  2. Posted by Laurie Schuler on May 7, 2017 at 5:45 pm

    These two posts have been informative and helpful. Thank you Marty for your knowledge and research you are so kind to share

  3. Emotions can eat us up, consume us or serve us, as intended

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