Emotional regulation for my introverted ghost 👻
Free Notion template inside
Do you ever think to yourself, “I’m being way too much right now?”
I was on a Zoom call recently with a new group of people and found myself so energized and talkative. Blame it on ADHD, ovulation, good weather, B12, and/or Maybelline — I don’t know, but I was on one.
To be both hyperactive and hyper sensitive at one time is an out-of-body experience. It’s like the introverted, overly aware side of me is floating above my physical body, which is surging with social energy, furiously typing into the chat or unmuting for the umpteenth time. I felt like the funniest person alive.
The call ended and my hovering introverted ghost descended back down into my physical body, shocked and embarrassed.
Then… the big wave of oversharing shame hit 🌊
Shit, was I annoying? Rude? Did I talk too much? Did I interrupt anybody? Does everyone think I’m the girl who can’t read the room?
This internal tension wreaks havoc on my psyche for many of the social interactions I have on a regular basis. And when the shame wave hits, it’s hard to function or think about anything else.
Big emotions can feel debilitating sometimes. So can overstimulation. Especially for those of us who are neurodiverse.
One thing that really helps me self-regulate is having an emotional toolbox. It’s a concept my therapist introduced to me. When I find healthy coping mechanisms or self-care activities, I store them in my emotional toolbox.
Now, the toolbox my therapist was referring to is in my head. Keeping the toolbox solely in my mind feels a lot like going to the grocery store without a list — chaotic, overwhelming, and expensive (I’m an emotional shopper lol). Because I’m a visual learner / processor, it’s more helpful for me to have a physical list to look at when I’m at a loss for what to do next.
Enter: 😭 My Emotional Regulation Box
Decision-making is hard enough when you feel like you’re having to pull things out of thin air. Having situational lists is one of the ways I’ve been able to make self-regulation easier, more accessible, and uniquely catered to me.
This list-making method has been really supportive to me and my clients. Stay tuned for a post on task jars that you crafty readers are going to love!
In the meantime, I’d like to share my template with you. If you’re a Notion user, you can duplicate the template and add it to your workspace. If you’re not a Notion fan, you can adapt this concept to the platform or vessel of your choice.
If you end up creating your own toolkit, please send me a photo! I’d love to see it.
Peace, love and workflows,
Andrea
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