Cognitive Behavioral Therapy - “5s” to relieve your emotion

Aware your bodily sensation

E.g. Itches, nausea, headaches, burning sensation……etc

Slow down your negative thoughts

a. Behavioral technique, Eg:
- Drink some water
- Take a deep breath
- Explore the one which suits you the best

b. Verbal technique - say something to yourself, Eg:
- Stop it!
- I’m not falling into the trap again!
- Explore the one which suits you the best

Challenge your Thinking Errors/Bring yourself a new perspective

E.g. “Except for this extreme thought, is there any other possibility?”, “Is the thing really that worse?”……etc”

Change your focus

E.g. Leaving the scene, listen to music, watching TV……etc

Prepare a motto for yourself

In daily life, you can create some paper cards and write down positive affirmations or uplifting messages that you've found in newspapers, magazines, or heard from others, to serve as your life's "smart cards." When you feel troubled by negative emotions, you can take out these smart cards to boost your morale, and you can even create some relaxing and comforting sentences to encourage yourself.