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Please email info imda. To offer your a better experience, this site uses cookies. Read more about cookies in our Privacy Statement.

A Singapore Government Agency Website. Find suitable immersive training programme. Follow IMDA:. Do this for minutes but don't overdo it.

When you spend that conserved energy you will feel more tired and your overwhelming emotions will become more balanced.

In order to reduce the physical manifestation of the overwhelming emotions you feel for e. Try the following technique: breathe in deeply through your nose abdominal breathing for four seconds and then breathe out through your mouth for six seconds.

Do this for minutes. In order to relax the tense muscles in our body while we are experiencing extreme emotions, you can try progressive muscle relaxation.

You can do this from a seated position. Start with the top of your body - become aware of your muscles and the upper back and deliberately tighten them for five seconds.

Then let go - you should feel the region loosening up. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs and upper legs and calves.

This is a great way for your body to let go of the excessive energy that has built up with the overwhelming emotions.

Situation : "Today when I woke up, I felt very empty and down. It didn't help that the weather has been dull for days now. All of this reminded me how 2 years ago, this time of the year, I was feeling very depressed and was coping with the dysfunctional relationship I have with my father.

This memory made spiral down, and in no time I didn't want to go on with my day, finish the work responsibilities that I have, or do anything.

As the morning went on I felt even more depressed and empty. T - Temperature : I chose to have a hot bath, something that will make me feel warmer, both physically and potentially emotionally as well.

It felt like an act of self-kindness, and it really did help me not to fall even more into this sad memory lane.

I - Intense exercise : I put on some music since I could use having a little fun time, and I put the effort to get my muscles going and dance.

I did this for 10 minutes, and I felt more energized after. P - Progressive muscle relaxation : By step four, I already felt better doing the previous three.

Nevertheless, I sat comfortably and did the progressive muscle relaxation instructions. I feel like the TIPP technique really helped me not to feel more empty and depressed, and I went on with my day.

Practice using TIPP temperature , intense exercise , paced breathing , progressive muscle relaxation using this worksheet.

A: In some cases you may feel better even after doing the first ones. This is a great sign because it means that the technique is working for you.

However, if you have the time you should do all the steps so that you will maximize the effect.

Rock Up is our Youth Music funded training programme working with disenfranchised and at risk young people. Click on the link below to find out more.

The Irene Taylor Trust Music in Prisons have been working with us to pilot their highly successful music project for young people in Greater Manchester.

We also deliver undergraduate training courses in applied music practice. In all of our HE based work we are seeking to develop a balanced understanding of practice and theory, investing in their professional development and offering support that extends way beyond the classroom or lecture theatre.

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This is another method that you can use to cope with overwhelming emotions. If you feel a strong wave coming all over you and you don't know how to deal with it, this technique will help you.

Usually, when people find themselves in situations like this, their ability to think clearly is diminished - you are not centered in your wise mind, but in your emotional mind.

TIPP is an acronym that stands for the following four steps: temperature , intense exercise , paced breathing , progressive muscle relaxation.

Practice each of these techniques, so you know what they feel like. Then use them, when you feel overwhelming emotion and you feel like you need them.

Similar to one of the previous techniques that we worked on, the first steps works by changing the temperature. Cooler temperatures decrease your heart rate which is usually faster when we are emotionally overwhelmed.

You can either splash your face with cold water, take a cold but not too cold shower, or if the weather outside is chilly you can go outside for a walk.

Another idea is to take an ice cube and hold it in your hand or rub your face with it. Higher temperatures increase your heart rate which is usually lower when you feel depressed, sad, or anxious.

You can take a hot bath, nestle up in a blanket, go outside on a hot day, or drinking a warm tea.

Note, be smart about it. Cold exposure can make your blood pressure drop, and heat exposure can raise your blood pressure. If you have a medical condition where this could be a problem, skip this step or consult your physician.

When you have a built-up energy as a result of experiencing overwhelming emotions, it can be a really good idea to spend this energy by doing a cardio work-out.

It doesn't have to be anything fancy - you don't need special equipment or expensive membership in a gym. Simply get on your feet and do one of the following: go for a run around the block, do jumping jacks in your room, go outside and walk fast.

You can also try jumping rope, dancing or lifting weights if you already have them. Do this for minutes but don't overdo it.

When you spend that conserved energy you will feel more tired and your overwhelming emotions will become more balanced. In order to reduce the physical manifestation of the overwhelming emotions you feel for e.

Try the following technique: breathe in deeply through your nose abdominal breathing for four seconds and then breathe out through your mouth for six seconds.

Do this for minutes. In order to relax the tense muscles in our body while we are experiencing extreme emotions, you can try progressive muscle relaxation.

You can do this from a seated position. Start with the top of your body - become aware of your muscles and the upper back and deliberately tighten them for five seconds.

Then let go - you should feel the region loosening up. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs and upper legs and calves.

This is a great way for your body to let go of the excessive energy that has built up with the overwhelming emotions.

Situation : "Today when I woke up, I felt very empty and down. It didn't help that the weather has been dull for days now.

All of this reminded me how 2 years ago, this time of the year, I was feeling very depressed and was coping with the dysfunctional relationship I have with my father.

This memory made spiral down, and in no time I didn't want to go on with my day, finish the work responsibilities that I have, or do anything.

As the morning went on I felt even more depressed and empty. T - Temperature : I chose to have a hot bath, something that will make me feel warmer, both physically and potentially emotionally as well.

It felt like an act of self-kindness, and it really did help me not to fall even more into this sad memory lane.

I - Intense exercise : I put on some music since I could use having a little fun time, and I put the effort to get my muscles going and dance.

I did this for 10 minutes, and I felt more energized after. P - Progressive muscle relaxation : By step four, I already felt better doing the previous three.

In all of our HE based work we are seeking to develop a balanced understanding of practice and theory, investing in their professional development and offering support that extends way beyond the classroom or lecture theatre.

Our work is concerned with personal and social change and the reduction of crime and reoffending.

The model draws upon a range of sources including desistance literature, self-determination theory, the impact of wellbeing on life outcomes and the results of studies and evaluations of our work.

Back What is Arts Based Research? Back Sign Up. The participatory arts change lives. View fullsize.

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