Do this when your brain is spiraling

If you're in the middle of a massive emotional spiral, an anxiety attack, or sudden rage, stop trying to talk yourself out of it. Your logical brain is offline right now. Instead, you need to hack your nervous system using a clinical DBT skill called the dive reflex. What's up? I'm Rich. I'm a licensed therapist and here's 30 seconds of therapy. Let's talk about: The Mammalian Dive Reflex. So in dialectical behavior therapy, when emotions hit a 10 out of 10, talking doesn't work. Physiology does. When aquatic mammals dive into freezing water, their body instantly slows their heart rate to conserve oxygen. You have that exact same biological hardwiring by placing ice packs on your cheeks or dip your face into cold water for 15 seconds, you trigger the mammalian dive reflex. It physically forces your heart rate to drop and slams the emergency break on your fight or flight system. Stop beating yourself up for not being able to think positive when you're overwhelmed. You can't reason with the house fire while you're still inside of it. First, you put out the flames with cold water. And then you clear the smoke. You don't need more willpower in a panic. You just need a nice cube. Reset the body and the mind will follow. Grab a nice pack today. Change your temperature to change your mind. Hit that follow for more.