Dr. Tanya Holthus’ Strategies

Materials Needed:

Important Preparation Note:

Before you begin this exercise, plan an enjoyable or energizing activity that you can do afterward so you can lift yourself out of this space and not be stuck with negative emotions.

1.) Find an Appropriate and Safe Space

Choose a place where you feel secure and comfortable. 

2.) Observe Your Emotions

In your safe space, take a moment to notice your feelings of guilt and grief. Observe how these emotions surface and present themselves without judgment or trying to alter them.

3.) Conduct a Body Scan

Gently scan your body from head to toe. Pay attention to where you might feel these emotions physically. This could manifest as tension, discomfort, or other sensations.

4.) Express Through Drawing

Using paper and some colors, try to express these sensations and emotions through drawing. 

Don’t worry about artistic skills; focus on what shapes, sizes, textures, and colors come to mind when you think about your guilt and grief. 

This visual representation can help externalize and clarify your feelings.

5.) Be Present with Your Emotions

Spend some time with your drawing, allowing yourself to experience the emotions it represents fully, and let your body respond naturally.

This could involve crying, trembling, or any other form of emotional release. 

Doing this lets these emotions flow through and out of your body. It is a way of processing and releasing them rather than bottling them up.

6.) Engage in Soothing Techniques

After releasing these emotions, engage in activities that calm and soothe you. 

This could be deep breathing, light stretching, listening to soothing music, or any calming practice that helps you regain a sense of peace.

7.) Transition with a Joyful Activity

Now, take a moment to acknowledge the effort and strength it took to face these difficult emotions. Recognize your courage in this healing process. 

Then, engage in the joyful activity you planned before you started this activity to lift yourself out of this space and not be stuck with negative emotions.