Debbie Richards, singer, songwriter

Feeling Scattered? Here’s How To Gather Yourself Together…

I found this Song/Video. It reminded me of how sometimes I feel scattered. I love the animation, particularly the parts where the bottle and the body shatters into lots of different pieces.  The bubbles that flow out of the head.  That to me signifies letting all those negative thoughts and worries go…like bubbles floating into the sky, out and away from you.

Parts of you think and often worry about lots of different things.  I’m sure many of you have driven to a place and wondered how you got there? During that journey you have thought about so much and not really concentrated on that journey. A piece with family, spouse,  a piece with friends, a piece at work, a piece with strangers, a piece with life, a piece with money, with health, with dreams…agghhh! Bring me back together! Bring me back to the now…what is happening now! And let me enjoy it in ONE piece x


Jennifer Evans – Scattered (Music Video) from and maps and plans on Vimeo.


5 Tips on how to gather those pieces and become whole again 😉

1. Three-Count Breath.

One way to help the body relax and restore its basic functioning is to steady your breath. Start in this way: Inhale for three counts. Hold for three counts. Exhale for three counts. After a few rounds of that, attempt to prolong the counts so that your breathing can slow and return to normal. This process can be helpful in less than a minute. Oh Yes!

2. Stop Sign Visualization.

Those negative, looping thoughts that are spiraling out of control in your mind? They don’t serve you. There’s no time to listen to them, anyway: You have very important things to do!

So, to move forward without letting your thoughts drag you down, try this: For each self-defeating thought that pops up (“I’ll never get it all done!” and so on), visualize a large, red stop sign in your mind and think, “Stop.”

Try to drop the rest of the thought. This takes practice, because those thoughts have a lot of “psychic inertia” and that’s why they need a “Stop Sign.” Use it liberally.

3. Mantra/Affirmation.

Used alone or in conjunction with the Stop Sign Visualization, a simple mantra can be an effective tool. I have already mentioned how I use them and how great they can be!

Consider a few affirming phrases to repeat during these moments. It should be something that rings true to you and can reassure you. For example, “I can manage,” “This will pass,” “There is no emergency,” or “It will all get done.” Experiment with the right mantra for yourself, and repeat it often.

4. “5-5-5”

This technique is often recommended for people in dissociative episodes, but is useful and applicable during times of everyday stress as well. The purpose is to generate an awareness of your sensory experience so that you can feel more grounded in your body.

It’s very simple. Name the things you are experiencing for each of the senses: Identify five things you can see, five things you can feel, five things you can hear, and five things you can smell. For taste, a sip of cold water is often enough to bring awareness to the body.

5. Core Rooting.

Take a moment to stand with your feet a little wider than hip-width apart. Visualize your body as a tree, with your torso representing the trunk and your feet representing the roots. Focus your attention on your core and scan down your legs until you reach your feet.

Notice the ground beneath your feet. Feel the strength of your body. You are not “scattered” anymore; you are right here.

When you are able to center yourself in times of distress, you will find that you work more efficiently, relate to others more easily, and feel an improvement in your physical health. Each of the above techniques can be employed anywhere and any time, in just a minute or two.

Experiment with one or all and see what feels right for you.

Life can get hectic, but these simple tools can bring you back to center so that you can enjoy it.

Right I’m off to ‘UNscatter’ myself …


Love and Music

Debs x



  1. MR MANN, March 18, 2016:

    Hello seems like a little prananarma yoga wisdom there on the breath.
    Be Happy .

  2. debbie, March 18, 2016:

    Ahh! I wasn’t aware of that but know how important the breath is when practicing yoga. It is one that I use when performing to steady the nerves 😉

Add comments about this page