- Emotional flooding is when we become overwhelmed with emotion to the point that our thinking brain goes offline temporarily.
- It can feel like we have gone into our stress response - flight, fight, freeze or fawn.
- We might have a physiological response which includes increased heart rate, tight chest, sweaty palms and shallow breathing.
1. Pause:
If you're in the middle of an argument take a pause until you're feeling calm.
2. Self-soothe:
Notice what's happening and do something to help you feel calm. Example: take a walk, have a shower or play with your pet.
3. Breathe:
Take long deep breaths trying to fill and empty your lungs for 60 seconds.
4. Thoughts:
Check if you have any unhelpful thoughts that are hijacking your internal dialogue and redirect them.
5. Reflect:
Once you're feeling calm reflect on any triggers if possible and talk to your partner about them.
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