Help with Impulsiveness:
Mind-Body Check

If you quickly lose patience in conversations and react forcefully or even aggressively, it is important to bring your emotions a little more under control.

In this respect, a so-called "mind-body check" can help.

This is How a "Mind-Body Check" Works

• Take time for this exercise regularly once a day – just a few moments is enough
• Ask yourself, "How am I doing right now? How do I feel physically, but also psychologically?"
• To evaluate and initiate the right actions, you can imagine a "mood traffic light":

• Green: Everything is in the green zone – keep it up!
  You feel relaxed and well, you are fine. Nothing needs to be changed – keep it up!
• Yellow: Things are getting critical – caution!
  Your stress levels are seriously high – things could get critical soon. Now you need to take the right measures to feel better again.
• Red: Red alert state – a loss of control is imminent
  It won't be long before you lose control. An "explosion" is imminent. You should now put your emergency plan into action.

This is How to Act Right Now

• Green: You are fine – and that's a good thing.

  So that you stay like this for as long as possible, we recommend that you find out what is good for you.
  
  Make a few notes regarding, for example, feel-good factors such as:

  • Sporting activities (type of sport, how long etc.)
  • Creative activities (such as photography, painting)
  • Leisure activities (such as visiting an exhibition, meeting friends)

  Extra tip: Add to the list occasionally if something occurs to you. You will see there are many things that can make you feel good. Try it out! Feel-good list to download
• Yellow: Your mood is a bit variable – things could soon get critical.

  Now it's about getting back into the feel-good zone and lowering the increasing overreaction.
  
  Glance at your feel-good list and take part in one of your preferred activities. Sport, painting, dancing – find the one that's good for you.

  Feel-good list to download
• Red alert state – rapid countermeasures are needed.

  Now it is time to put your personal emergency measures into action.
  
  It's about calming down and regaining control of yourself.
  
  Here are some suggestions:

  • Breathing deeply and counting to 10
  • Clenching your fist and slowing releasing it
  • Leaving the room and going for a walk around the block
  • Performing a small relaxation exercise

  Find some additional suggestions for SOS tips for impulsiveness.

  HERE YOU'LL FIND AN EMERGENCY PLAN TO PRINT OUT AND COMPLETE
  AND TO BE USED IN THE EVENT OF LOSS OF CONTROL.
  SO AS ALWAYS TO BE ON THE SAFE SIDE.