How to "Dip Out of the River" of Worry
(Adapted from Dr. Russ Harris).
Hey there!
Ever find yourself stuck in a loop of worries or overthinking? It’s a common struggle, and getting caught in these repetitive thoughts can feel overwhelming. But here’s a technique that can help you navigate out of this cycle and regain a sense of calm: "dipping out of the river."
This mindfulness strategy helps you recognize when you’re getting pulled into a cycle of worry and provides practical steps to gently guide yourself back to the present moment. It’s all about learning to catch yourself when you’re deep in thought and making a choice to refocus.
How to Use the "Dip Out of the River" Technique
Find Your Focus: Begin by sitting comfortably with your feet flat on the floor and your hands resting in your lap. Take a few deep breaths to ground yourself.
Start the Process: Choose a worry or a negative thought to focus on. Set a timer for 20 seconds and let yourself fully engage with that worry during this time. Imagine you’re in a river, and you’re allowing yourself to float with the current of your thoughts.
Pause and Observe: When the timer goes off, pause for 10-20 seconds. Notice what’s happening in your mind. Acknowledge the thoughts and feelings that are present without trying to change or judge them.
Refocus: Take this moment to gently pull yourself out of the river. Look around, stretch, and bring your awareness to your surroundings. Notice what you can see, hear, and feel. This step is about reconnecting with the present moment.
Repeat: Reset the timer and go back to engaging with your worry for another 20 seconds. Repeat this process for about 3-4 minutes. After several rounds, take note of how it feels to step out of the river and return to the present.
Daily Practice: Incorporate this technique into your daily routine by practicing it twice a day for a few minutes each time. You can also use it throughout the day whenever you notice yourself getting caught up in repetitive thoughts.
Remember, it’s normal to get swept up in worries and overthinking from time to time. The key is to recognize when it’s happening and give yourself the space to gently return to the here and now. Practicing "dipping out of the river" can help you develop this skill and make it easier to manage those persistent thoughts.
Give it a try and see how it works for you. With practice, you’ll find that you can more easily catch yourself and choose how to respond to your thoughts.
All the best,
Jayne