Spending so much time together in social isolation during the pandemic is bound to challenge the patience and coping skills of many partners. Fortunately, new technology has been developed to help you stay calm called “Gaze-Spotting” based on the original work of Dr. David Grand, developer of a technique called Brainspotting.
STEP 1 : Walk away from hearted argument, telling your spouse you need some time to calm down- but that you promise you’ll return later to work it out. Do not yell, call names, or be nasty.
STEP 2 : Sit in a comfortable place where you an be alone. Mentally scan your body from head to toe. Become aware of where in you body you feel the tension, the anger or the frustration with your partner that triggered your anger.
STEP 3 : Also Notice in your body where you feel the most calm, grounded, and centered.
STEP 4 : Focus your awareness to this grounded, calm body place. Stay there for 10-15 seconds. Notice where your eyes are focusing while having your attention on your body calm place.. (You can do this with your eyes opened or closed.) Let your eyes settle on a spot (called a gazespot) and maintain that eye position.
STEP 5 : As you keep your eyes on this “Gazespot,” focus on the argument you just had with your partner. While you think about it keep your eyes on your Gazespot.
STEP 6 : Think of how irritated you are at your partner and notice how activated you are around it. Pick a number from 1-10 which you will use as a gauge to represent the degree they have triggered your anger. 0 is neutral and 10 is highly activated.
STEP 7 : Without judging, continue to observe your thoughts as you gaze at your Gazespot and bring your awareness to your calm body place. Your mind may wonder as you keep your gaze on the spot. Just notice without directing your thoughts.
STEP 8 : Continue to observe what is going on in the various parts of you mind with curiosity, but try not to have expectations or judgement about what is going on.
Think about the original issue with your partner. How are you feeling now? Take an AngerCheck from 0-10. Continue a long as you like. End when you are ready and note your brain will continue to process.
FOR MORE INFORMATION ON THIS ANGERCHECK TECHNIQUE, SCHEDULE A CONSULTATION WITH DR FIORE BY CALLING 714-745-1393 or click here to schedule an appointment yourself.