When life unexpectedly overwhelms—like hospital visits or emergencies—it can feel like you’re falling into chaos. Mindfulness teacher Melli O’Brien offers five grounded techniques she used during a personal crisis to stay emotionally resilient (source). Here’s how these tools work, and how we incorporate them into therapy at Feel Better Miami.
1. The 3‑Breath Hug
Introduced by Kristen Race, this practice involves hugging your partner for the length of three deep breaths. It helps regulate your stress response and offers emotional connection during distress [source].
2. Mindful Mantra: “This Too”
Reciting “This Too” cultivates acceptance and reminds us that our difficult feelings are temporary; as in, “This Too Shall Pass”. It helps ease the urge to resist painful reality [source].
3. Conscious Breathing
Pausing to take one or more intentional breaths interrupts anxiety responses and brings attention back to the present [source].
4. Creative Connection
Engaging in simple artistic activities—like coloring in a hospital waiting room—can soothe emotional overwhelm and anchor you in the moment [source].
5. Maintaining Your Mindfulness Routine
Rather than pausing during crisis, continue your regular mindfulness practices. Consistency builds resilience that helps you bounce back faster [source].
Why These Practices Matter
- Grounding & support: The 3‑breath hug offers nervous system regulation and emotional connection.
- Acceptance: “This Too” softens resistance and builds psychological flexibility.
- Physiological reset: Conscious breathing triggers calm through vagal activation.
- Present-moment focus: Creativity anchors attention and eases overwhelm.
- Routine resilience: Regular practice forms a buffer against stress.
How Feel Better Miami Incorporates These Tools
At Feel Better Miami, I integrate all five techniques into my trauma-informed therapy approach:
- Grounding exercises: I guide clients through 3‑breath hugs and DBT-based distress tolerance skills.
- Personalized mantras: We co-create mindful phrases tailored to your unique experience.
- Guided breathwork: Breathing practices are integrated in-session and recommended between appointments.
- Creative micro-practices: Clients receive simple, calming art assignments to support presence during stress.
- Daily micro-routines: We build sustainable habits—like body-scans, breath-breaks, STOP skill check-ins—to support long-term emotional regulation.
Start Using These Today
If you’re navigating crisis—whether big or small—start with one of these practices to help you feel more anchored. In therapy, I’ll help you deepen and personalize these tools so they fit your life and needs.
Interested in mindfulness-based therapy, EMDR, DBT, or trauma-informed care? Reach out for guidance tailored to you:
📞 Contact Feel Better Miami for a free consultation or to schedule your session.
Learn more about our therapy services for anxiety, PTSD, and emotional resilience.