SURPRISED

Regulation Strategies

SURPRISED

Journal Prompts for when you’re feeling surprised…

Journaling when you're feeling surprised helps you process unexpected events, understand your reactions, and transform surprise into meaningful insights.

• Where do you feel this feeling in your body? How does it show up physically for you?

• What specific actions or events led to this feeling?

• How do you talk to yourself when you’re feeling surprised Is this different than when you are not experiencing this feeling?

• What needs or values are being threatened or fulfilled by this emotion? Explore the deeper needs, desires, or values that may be underlying the emotion you are experiencing.

• How does this emotion align with my values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.

• Why do you think this event surprised you? Was it the situation itself, or did it touch on something deeper?

• What insights or lessons can you draw from this surprising event? How can you apply these lessons moving forward?

• How did this surprise affect the rest of your day or your plans? Did it change your mood or actions in any significant way?

• How can you better prepare yourself for unexpected events in the future? What strategies can you use to handle surprises more effectively?

• Did this surprise challenge any of your existing beliefs or assumptions? If so, how?

• What did you learn from this surprise about yourself or others? How can this learning inform your future actions?

For professional success …

• Reflective Pausing

  • Why It Works: Taking a brief moment to pause and reflect before responding to a surprise at work can prevent knee-jerk reactions and lead to more measured, strategic decisions.

  • How to Practice: When surprised by a sudden change or news at work, give yourself a moment to pause and think before reacting. This can help you respond in a way that aligns with your professional goals and values.

To Fuel Personal Success…

• Reframing the Situation:

  • Why It Works: Reframing involves changing your perspective on the surprising event to view it in a more positive or neutral light. This technique helps reduce stress and negative emotions, enabling you to adapt to the unexpected change more effectively and maintain a proactive and optimistic mindset. 

    • HOW: Ask Reflective Questions: Consider what can be learned from this unexpected event. Ask yourself questions like, "What opportunities does this present?"

Breathing Exercises…

• Deep Breathing

  • Deep breathing calms the nervous system and reduces the initial shock of surprise. This technique allows you to pause, assess the situation, and respond mindfully.

  • How to Practice: When surprised, take a few deep breaths, inhaling slowly through your nose and exhaling through your mouth. This can help you regain control and think clearly.
    

• "4-7-8 Breathing"

  1. Get Comfortable:

  • Find a quiet space to sit or lie down comfortably. Close your eyes and relax your shoulders.

  2. Recognize the Surprise:

  • Acknowledge the surprise you’re feeling. Notice any physical sensations or thoughts that arise.

  3. Begin the 4-7-8 Breathing Pattern:

  • Inhale: Breathe in deeply through your nose for a count of 4. Focus on filling your lungs completely.

  • Hold: Retain your breath for a count of 7. This helps calm your nervous system and creates a moment of pause.

  • Exhale: Breathe out slowly through your mouth for a count of 8, making a gentle whooshing sound. This extended exhalation activates your parasympathetic nervous system, promoting relaxation.

  4. Repeat:

  • Complete this cycle for a total of four breaths. You can gradually increase the number of cycles as you become more comfortable with the exercise.

  5. Reflect on the Experience:

  • After completing the breaths, take a moment to observe how you feel. Has the surprise lessened? Do you feel more grounded?

  6. Return to the Present:

  • Open your eyes or refocus your gaze. Carry this sense of calmness with you as you navigate your surroundings.

  Evidence-Based Impact:

  The 4-7-8 breathing technique is based on principles from pranayama (yogic breathing) and is backed by research showing its effectiveness in reducing stress and anxiety. Studies suggest that deep, rhythmic breathing can lower heart rate, decrease cortisol levels, and promote relaxation, making it a powerful tool for managing unexpected emotional responses like surprise. Practicing this technique regularly can also enhance emotional resilience over time.