Even as beautiful as Colorado is, we all have those days where we wake up feeling heavy, anxious, ruminating about stress, or feeling depressed and we still have a full day of adulting to get through. While therapy can create the deep shifts we want for the rest of our lives, it can be nice to have some quick tools to use every day.
These are great examples of self-soothing and relaxation techniques that can help manage stress, anxiety, and overwhelming emotions. Each person may respond differently to these methods, so it’s essential to find the ones that work best for you. These techniques are based on principles of mindfulness, polyvagal theory, body awareness, and activating the body’s relaxation response.
Before we move into the tools, one important step I like to do is just pause and notice what I am feeling in my body and how my thoughts might be swirling. I will take a moment and place a hand wherever I feel a lot of sensation, tension, or activation and just validate for myself “this is hard” or “this is a lot.” After I sit in that for a moment, I will then ask my body if it is ok to bring in some comfort and look around to see if I am in a safe place. This is called orienting to present safety. It might be that only this one moment in this one place is safe and that might change in a few minutes, but if I can notice that I am indeed safe in this moment, then I will be aligned with my body’s need for survival. By not overriding the safety mechanism of my nervous system’s automatic drive to survive, I can allow the comfort to sink a little bit deeper.
Once you have done this, give one of these techniques a try:
- Butterfly Tap: Cross your arms so that your hands rest on the opposite shoulders and tap slowly six times. This technique combines touch and body awareness to help ground and calm you.
- Vagal Brake: This technique involves brushing your fingertips over your forehead and down your neck, then crossing your arms and brushing down your shoulders, arms, and forearms, finishing with a gentle hand shake or even moving your body in a way that feels good. The vagus nerve plays a key role in the body’s relaxation response.
- Cold Compress: Holding a cold pack over your heart or along your neck can help trigger the body’s relaxation response, as cold temperatures can reduce stress and anxiety symptoms.
- Tapping: Gently tap down your arms, torso, and legs. This can help you stay grounded and connected to your body, which can reduce feelings of overwhelm.
- Balloon Breathing: Visualize a balloon inflating and deflating in your tummy as you take slow breaths through your nose. Lengthening the exhale can activate the body’s relaxation response.
- Legs-Up-the-Wall Pose: This yoga pose involves lying on your back with your legs extended up a wall. It promotes relaxation and can help reduce stress. Placing your hand on your tummy and observing your breath can enhance body awareness and mindfulness.
Remember that practicing these techniques regularly can help build your tolerance to stress and anxiety over time. These methods can be used as part of a general self-care routine or as quick intervention when you’re feeling overwhelmed. To learn more about the nervous system and ways to ground yourself, give me a call, text or email to schedule an appointment! I’d love to share more.
naomi@coloradowildflowercounseling.com
720-515-0263
