Practice Being NICER to Help Regulate Distress (from Are You Mad At Me?)

NICER (Notice, Invite, Curiosity, Embrace, and Return) is a tool to help you in moments of anxious panic or other negative emotions. I've used this to keep fawning and other ruminating behaviors at bay.

Notice (N) what's happening internally. I'm noticing that I'm overthinking, and I'm noticing that I'm feeling guilt and anxiety.

Invite (I) this experience to be here. Allow it to exist without immediately trying to fix or change it. This is allowed to be here. This is okay.

Bring in some curiosity (C). What part of me has been activated? What is it that I'm feeling? can I put a label on this experience? Yes this is guilt. mixed with same anxiety. That's what this is. I'm feeling like a bad person. I feel tightness in my chest and my throat feels clenched.

Embrace (E) this part of me. I see you, protective me. Thank you for trying to help me. It's okay that this feeling is here. I'm safe. This is okay.

Return (R) to what's real and true right now: the sensation of my breath, sounds in the room, feeling of my feet on the ground. Return to tangible things in this moment and pull my focus back into the present.