Difficult emotional days are inevitable, but we don’t have to feel powerless when they arrive. Instead of waiting until we’re knee-deep in the swamp, we can prepare ahead of time. When emotions are overwhelming, it’s much harder to think clearly or make decisions—just like it would be during a physical illness. Having a plan in place helps us respond to tough moments with care and intention.
How to Create Your Swamp Protocol
Consider the following prompts and write down your answers. These responses will form your personal Swamp Protocol—a guide to help you navigate emotional distress with self-compassion and resilience.
- Reflect on how you’ve cared for others when they were struggling emotionally. What did you do to help them feel supported and safe?
- Think of a time when someone cared for you well. Not everyone responds thoughtfully when we need support, but maybe someone— a friend, family member, or even a stranger—showed up in a meaningful way. What did they do?
- Recall a moment when you felt resilient. Maybe you faced an emotional storm but handled an aspect of it with more ease than expected. What helped?
- Write about a time you felt strong in the face of adversity. Describe the experience, how you felt, and what actions you took. Highlight your unique strengths.
- Identify objects that bring you comfort—items that remind you of joy, safety, or resilience.
- List two people you can call in a crisis. Keep their phone numbers easily accessible.
- Write down at least five things—people, places, or experiences—that make life feel meaningful and remind you why you want to keep going.
- Have a scent that grounds you. Whether it’s a candle, essential oil, or a familiar fragrance, keep something nearby that reminds you to slow down and breathe deeply.
- Create a soothing playlist. Music can shift emotions, offering comfort or release. Choose songs that help you feel safe, seen, or soothed.
- Make a list of small, manageable actions that help you feel better on tough days. This could be stepping outside for fresh air, making a warm drink, or writing down a single thing you’re grateful for.
- Write a letter to your future self. Offer words of encouragement, reassurance, or a reminder of what has helped you through before. Seal it and keep it for a tough day.
- Choose a grounding phrase or mantra. Something simple yet powerful—like "This feeling is temporary," or "I have survived every hard day before this one." Write it down where you can see it.
Putting It All Together
You now have a personalized Swamp Protocol—12 lifelines to turn to when emotions feel heavy. To make it even more effective, consider assembling an emotional first aid kit with comforting objects, your list of supports, and reminders of your own resilience. Keep it somewhere easily accessible so that when the swamp comes, you have a map to guide you through.
- EMOTE
Sarah Sevedge has a Ph.D. in Counseling Psychology and is a licensed mental health counselor in private practice.
Disclaimer: The content provided is for educational and informational purposes only. It is not intended as healthcare or medical information nor to diagnose or treat any disorder or condition. It does not constitute personal or professional consultation or create a therapist-client relationship.