Wash It Off
Your brain has replayed the awkward moment seventeen times. Give it a change of scene before the eighteenth screening.
This may help if you feel
Embarrassed, Stuck, Hurt
What you need:
A sink, shower or a damp cloth.
Water at a comfortable temperature and a towel if needed.
No new product, bath blend or special words required.
Your brain has replayed the awkward moment seventeen times. Give it a change of scene before the eighteenth screening.
The tiny version
Wash your hands and notice the water for a few moments.
When to try it
Embarrassed, Stuck, Hurt.
One to three minutes. A longer shower is optional.
What you need
A sink, shower, footbath or a damp cloth.
Water at a comfortable temperature and a towel if needed.
What you need to hear
You do not need to scrub a feeling away. Washing is a small pause and a change of focus, not a punishment for having a difficult day.
Try this
Choose the simplest option. Wash your hands, use a damp cloth or have a shower if you want one.
Notice the water or cloth, its temperature and the movement of your hands.
Keep your attention with one ordinary detail for a few moments.
If the replay starts again, acknowledge it and return to what you are doing.
Afterwards
If you need to learn or repair something, choose one action once you have a little more space.
If there is nothing useful to do about the memory, let yourself continue your day without another trial.
Journal prompt
What is useful to learn here, and what is just me being cruel to myself?
Keep it comfortable
Use water and products that feel comfortable for your skin. Skip washing if it would become an urge to repeat or punish yourself; choose a different pause instead.
Write a kinder account
Back to the Healing Toolbox
If you need to learn or repair something, choose one action once you have a little more space.
