Activation
— Sympathetic
Occurs when perceived danger triggers a state
of urgency and heightened alertness.
| NARRATIVES | I Should / I Must | |
| THOUGHT TYPE | Racing and Urgent | |
| SAMPLE THOUGHTS |
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| FEELINGS |
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| BEHAVIORS |
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| SENSATIONS |
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Five Things to Start Doing to Sustain ACTIVATION
① Take short breaks
② Practice deep breathing
③ Engage in grounding techniques
④ Prioritize tasks
⑤ Listen to calming music
FIve Things to Stop Doing to Prevent Dysregulation
① Multitasking
② Skipping meals
③ Pushing through without rest
④ Fixating on worst-case scenarios
⑤ Overloading your schedule
Musc Playlist for the
State of Activation
BPM: 60-80 (to soothe and reduce arousal) and 120-140 (to release energy and uplift mood) – A mix of grounding melodies and energetic releases to support inner-balance
Affirmations For
Activation
I am capable of handling whatever comes my way.
I release the need to control everything.
I am moving forward with purpose and clarity.
Breathwork Practice
4 - 7 - 8 Breathing
- ① Inhale for 4 counts
- ② Hold for 7 counts
- ③ Exhale for 8 counts
This practice soothes the nervous system by helping reduce feelings of urgency.
Movement Practice
Tai Chi
Slow, controlled movements in Tai Chi help balance the body's energy and calm the heightened arousal of Activation, promoting a sense of steadiness and ease.
Mindfulness Practice
5 - 4 - 3 - 2 - 1 Grounding
- ⑤ Things you can see
- ④ Things you can touch
- ③ Things you can hear
- ② Things you can smell
- ① Thing you can taste
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This practice helps reconnect you to the present moment and shift away from a narrative characterized by urgency.
Temperature-Driven Practice
Cold Splash or Shower
A quick cold shower or splashing cold water on your face can lower heart rate reset the body’s energy and help introduce a sense of clarity and ease.
