DISGUSTED
Regulation Strategies
DISGUSTED
Journal Prompts for when you’re feeling Disgusted…
Journaling when you're feeling disgusted provides a powerful way to explore your reaction, understand its origins, and move through it with insight and clarity. It helps you process your thoughts, identify triggers, and turn strong negative feelings into constructive self-awareness 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 and identify the underlying reasons behind it.
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 underlying beliefs or expectations might be fueling my disgust?
Ask yourself if there are personal values, experiences, or standards that are being challenged or unmet.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 disgust impact my thoughts, actions, and interactions? Examine whether disgust is causing you to withdraw, avoid, or act defensively, and how that affects your relationships or work.
What would happen if I allowed myself to fully feel this disgust without trying to push it away? Explore the idea of sitting with the feeling and observing it without judgment—what insights or clarity might arise?
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 disgust 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 steps can I take to address the cause of this disgust constructively? How can I communicate my feelings or set boundaries in a way that aligns with my values? Use your insights to determine actionable ways to move forward.
What actions or steps could I take that would help me feel more at peace right now?
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.
To fuel personal growth and success …
Use Physical Movement to Shift Energy: Physical movement—like stretching, dancing, or going for a walk—helps release pent-up energy and dissipate intense emotions like disgust. Movement shifts your focus and perspective, grounding you in your body rather than your emotional reaction.
How to Practice:
Whenever you feel disgusted, get up and move. Stretch for a few minutes, walk briskly around your home or office, or do a quick workout. Notice how your physical engagement helps clear your mind and ease emotional intensity.
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 disgust.
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 provides a structured rhythm that can break the intensity of disgust by bringing focus to your breath rather than your emotional reaction.
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 Practices HERE.