Recognize that numbness and seeking out distractions is a common protective mechanism response. Your mind is trying to shield you from emotional pain. Isn’t that amazing?
When you notice the numbness coming on, try this:
- Pause and take a few slow breaths
- Name what you’re feeling physically (“My chest feels tight” or “My arms feel heavy” or “My mind feels fuzzy” )
- Gently ask yourself what emotion came just before the numbness
For the expectations piece: Consider keeping a simple note when this happens:
- What did you expect to happen?
- What actually happened?
- This can help you identify patterns and adjust expectations if needed
Instead of immediately seeking distraction, try staying with the feeling for just 30 seconds at first. You can gradually increase this time as it becomes more manageable.
Try to ground yourself using your senses:
- Feel your feet on the floor
- Notice 3 things you can see
- Focus on physical sensations to stay present “be where your feet are”
It may not fix it, maybe it only helps a little, but its worth a shot right?
Joe DiAndrea 