13/08/2026
POV: RESET COURT HEARING
In therapy, there are several techniques used to help someone with depression or anxiety find calm when overwhelmed, upset, or anxious.
Before po every court hearing really affects me emotionally. Hindi ko naman po gusto na ganun, but it's how I react to the situation, lalo na kapag hindi favorable yung outcome ng araw.
Napaka bigat po ng loob ko at pakiramdam ko na nadadala ko hanggang sa pag uwi.
Napansin ko kalaunan that I have already carried enough of the problems that are not mine - and madaming nangyari along the way na feeling ko naging unfair na yung mga talagang involved sa problema - sa akin. I felt like I needed one day where I didn't let it consume me and the people involved affected me. That's one of the many reasons for me to go therapy, cause even my partner becomes the source of my depression.
My Dr said that my reaction is completely understandable. A court hearing can feel tormenting because it combines uncertainty, high stakes, waiting, and the feeling that something important is happening without me being able to control the outcome.
She explained that if my partner is also going through her emotional burdens, then my goal is to set boundaries and to be calm enough, para peaceful kapag magkasama kami.
Last therapy she gave me four techniques to practice to help me with my emotions and I am sharing them for people na dumadaan sa depression, anxiety, and as well as panic attacks.
1. Grounding - by bringing your attention back to the present moment. What I do is I will rub both my hands to feel friction and heat in my palms and put one of my fists near my heart and take a deep breath - and I remind myself - "relax Anne, safe ka, this is not your problem, nadamay ka lang and someone is more accountable than you, kalma".
2. Breathing — by slowly regulating my breathing na re-reduce yung physical anxiety. Isang malalim na buntong hininga or ilang ulit na inhale exhale helps stiffness sa katawan ko due to being anxious.
3. Self soothing - ito po ay using comforting sensory experiences such as music, a calming scent, warm drinks, or a quiet environment. I sing along sa byahe, over music sa kotse or I drink coffee para sa warm feeling and I put scented oil sa wrists ko or sa bandang tenga. To feel relaxed.
4. Reframing - is where I identify what upsetting thoughts affects me and I look at it from a more balanced perspective. Example - if na postponed ang hearing okay lang kasi baka baha sa daraanan for safety purposes or me mas importanteng kaso na dapat mauna kesa sa amin na priority ang jduge.
And it helps. It really does. It doesn't necessarily make the court situation, the uncertainty, or difficult emotions disappear.
What therapy can do is help me change how I carry them so the situation doesn't get to consume my entire day. 💜💜💜
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