SHOCKED
Journal Prompts for when you’re feeling Shocked…
Journaling when you're feeling shocked provides a grounding outlet to process the sudden intensity of your emotions. It allows you to make sense of what happened, regain a sense of stability, and transform the disorientation into understanding and growth.
Where do you feel this feeling in your body? How does it show up physically for you?
What triggered this feeling? Reflect on the event or interaction that brought up this emotion. Write out the details of the situation to help you process and ground yourself in the present moment.
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s causing you to feel this way - but dont send it. Just allow yourself to sit with the feelings.
What was my immediate reaction, physically and emotionally, when the shock hit? Explore how your body and mind responded—were you frozen, confused, or overwhelmed?
What expectations or beliefs might have been challenged or disrupted by this experience? Reflect on why this situation surprised you and how it conflicts with your view of yourself, others, or the world.
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
How does this feeling of shock impact my thoughts, actions, and interactions? Examine whether shock is causing you to withdraw, avoid, or act defensively, and how that affects your relationships or work.
How can I honor the way this shock has impacted me without judging myself for how I’m feeling? Give yourself space to feel the emotions fully and extend compassion for how you're processing them.
What would it look like to respond to this feeling with self-compassion rather than self-criticism or avoidance? Consider how you could treat yourself with care and curiosity, even in moments when this feeling feels overwhelming.
What happens when you hold in your feeling? How does it make you feel mentally and physically?
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.
What assumptions or judgments am I making about the other person or situation? How might a shift in perspective help me see this differently?
Challenge yourself to move from judgment to curiosity and empathy.What small steps can I take to regain my sense of calm and balance after this shock? Focus on practical or emotional strategies that will help you move forward with clarity and care.
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Reframe the Situation with Objective Analysis: This strategy involves stepping back and analyzing the situation objectively rather than through an emotional lens. It helps you separate your feelings of disgust from the facts, allowing for more constructive decision-making and problem-solving.
How to Practice:
Ask yourself, What is happening here? What are the facts, and what is my emotional reaction telling me? Write down key observations, identify any biases, and focus on actionable insights rather than your visceral reaction.
Use Micro-Breaks to Reset: Taking a short break allows you to step away from the shock and reset your mental focus. This strategy helps regulate stress levels and prevents the shock from interfering with productivity.
How to Practice:
Step away from your workspace for 5-10 minutes. Go for a quick walk, stretch, or look out the window. Engage in a brief activity that distracts and soothes you, like sipping water or listening to calming music. Return to work with a refreshed perspective.
To fuel personal growth and success …
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, promoting mindfulness. Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety. This practice encourages clarity and thoughtful responses, reducing impulsive reactions.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: After going through the senses, take another deep breath. Reflect on how you feel now compared to when you started the exercise. Acknowledge any shifts in your emotional state and allow yourself to release some of that shock.
Explore other mindfulness strategies HERE.
Breathing Exercises…
Box Breathing Exercise (4-4-4-4 Method)
What it is & Why it Works:
Box breathing is a simple yet powerful exercise that helps ground your attention, regulate your nervous system, and create a calm mental state. It allows your body to signal safety to your brain, easing emotional distress.
How to Practice:
Inhale: Breathe in deeply through your nose for 4 counts.
Hold: Hold your breath for 4 counts.
Exhale: Breathe out slowly through your mouth for 4 counts.
Hold: Pause and hold your breath for 4 counts before inhaling again.
Repeat this cycle 4-5 times. Each round helps create a mental pause, allowing you to observe your feelings with greater clarity and less reactivity.
Learn more about Mindful Breathing and Tips for Practicing HERE.