Simple Calming Techniques
There are many easy, effective actions you can incorporate into your daily routine to self-soothe and regain balance.
Eat breakfast, if you drink coffee it's important to have something beforehand. Most cultures always eat something with their coffee, otherwise it's too stimulating and you lose the ability to focus because your mind can become restless without the grounding nature of food.
Use in between times to decompress - slow your pace and movements down (walk slowly) from your car to an appointment or from the hallway to your room or office - this sends signals to your nervous system that it's safe to slow down and will filter into the rest of your day.
Place your hands on your abdomen and chest when anxious - you can do this while talking to someone in social or work situations, take a few deep breaths.
If you are standing - you can focus your attention on your feet - feel your feet spread out as much as possible (it's fine if you are wearing shoes), feel the support of the ground coming up to support your feet.
Another great self soothing technique is to lie down on the ground or on your bed, and put your legs up against a wall for a few minutes. Placing your arms wherever they feel comfortable. If they are on your chest or abdomen, feel for the movement of your chest and abdomen with every inhalation and exhalation.
Inhale, Exhale, Inhale, Exhale
Put your favorite song on and sing loudly to it.
Have a dance in your kitchen to a song you have loved. Shake it out! lol! But it's true, shaking your body helps release pent up and stagnant emotions.
Lie down on the couch, bed or floor - put a wheat bag just below your belly button and place an eye mask over your eyes - take some slow breaths for a few minutes. Long inhalations through the nose, holding the breath for a second or two and then slowly lengthening out your exhalations through an open mouth, holding the breath for a moment at the end and repeating the cycle a few more times.
Place your feet in a tub of warm water, this stimulates points on your feet that help with anxiety, fatigue, insomnia and feelings of being overwhelmed.
Rub your hands until they are warm and place them over your eyes, face or chest. This helps bring you into the present and back into your body.
Try not to skip meals, as this can make your body feel overwhelmed and increase anxiety.
How to do Box Breathing
Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Hold for another 4 seconds, then back to Step 1.
Start with a few minutes, gradually increasing as you wish.