CONNECTED
Regulation Strategies
CONNECTED
Journal Prompts for when you’re feeling connected…
Journaling during moments of connection helps solidify your relationships and fosters gratitude for those who support you. It encourages you to reflect on shared experiences that enrich your sense of community.
Where do you feel this feeling in your body? How does it show up physically for you?
How do you talk to yourself when you’re feeling connected? Is this different than when you are not experiencing this feeling? How can you incorporate this next time you’re craving this feeling?
Write a list of 5 things that make you feel connected– remember to revisit when you want to experience this feeling.
What specific moments or interactions made me feel connected recently?
Who have I felt especially connected to lately, and what contributed to that feeling?
What shared experiences have strengthened my relationships?
How can I nurture my connections further?
For professional success …
Practice Active Listening: In your next meeting or conversation, focus fully on the speaker. Make eye contact, nod in acknowledgment, and refrain from interrupting. After they finish, paraphrase what you heard to ensure understanding and show that you value their input.
Why It Works: Active listening fosters deeper connections with colleagues and clients, enhancing collaboration and trust. By truly engaging with others, you create an environment where everyone feels valued and heard, leading to stronger professional relationships.
To fuel personal growth and success …
Connection Appreciation: Take a moment to reflect on the people in your life who make you feel connected. Write them a note or text expressing your appreciation for their presence and support.
Why It Works: Cultivating gratitude enhances feelings of connection and belonging. By acknowledging the positive impact others have on your life, you reinforce those bonds and promote a sense of community and mutual support, enriching your growth journey. Lear
Celebrate Their Wins: By intentionally acknowledging and celebrating the wins of those around you, you not only uplift their spirits but also cultivate a sense of belonging and positivity within yourself. This practice is especially powerful when you're feeling connected, as it strengthens bonds and reinforces the supportive community you’ve built. Learn more about the benefits of this practice and how to get started here.
Savor the Emotion: Savoring is an emotion regulation strategy focused on fully experiencing and extending positive emotions. Too often, we let good moments pass by without truly appreciating them. By pausing to savor these experiences, we amplify and prolong the positive feelings, making them last longer and enhancing our overall well-being. Discover the benefits and tips for practicing HERE.
Breathing Exercises…
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.