Calmness of the mind is one of the beautiful jewels of wisdom. ~ James Allen
Welcome as we launch a new series “A year of solution-focused self-care”! In each blog we’ll share strategies to help promote self-care. While today’s topic was originally slated later in the series, given the uncertain times in our larger world right now, and in our own personal worlds, it seemed fitting to start our series with strategies to help manage times of uncertainty and anxiety.
Some of you may know that we actually first met during a moment of anxiety. Flash back, we both found ourselves at a reception in a small, hot, very crowded room which left us both feeling claustrophobic. We each spotted a balcony with sliding doors and made a bee-line for open space, fresh air, and a lovely view out over the city! We began talking, sharing how we were feeling and became fast friends from there.
In moments of anxiety and uncertainty, whether due to social situations, a health-related situation, a family situation, or life in general we can regulate our nervous system and create inner steadiness by cultivating and using a variety of evidence-based tools. They can help you navigate stress and build resilience.When feeling a sense of uncertainty or being overwhelmed, try to create space for emotions.
Here are 8 ways to help regulate and calm your nervous system:
- Physical regulation
- Deep slow breathing– one method is 4 by 4 breathing, also called box breathing: Inhale to the count of 4, hold to the count of 4, exhale to the count of 4, hold to the count of 4. Do this 4 times. The magic happens in the hold and exhale. This breathing method; slows parasympathetic nervous system. You ; can do this in the car or going into a medical appointment or a difficult meeting.
- Self-holding or self-regulation: Cross your arms and close your eyes. Sit back and take in what it feels like to be held. You can sway side-to-side or rock back and forth.
- Sensory regulation
- 54321 technique: With your eyes not completely closed, sit and feel settled. Look around you and identify 5 things you see, then 4 things you can feel, 3 things that you hear, 2 things that you smell, and 1 thing you taste. This technique activates the senses.
- Listen to nature sounds, diurnal beats, white noise, pink noise, brown noise, or a variety of other colors of noise. The Headspace app that Tami’s been using has guided imagery and calming music and Deb uses her Calm app.
- Cognitive & Emotional regulation
- Can and Can’t Control: Draw a circle. Inside write what you CAN control and outside the circle write what you CAN’T control. Then do a worry dump and, stay focused on things you CAN control
- Mantra/affirmations – Practice using a 3 sentence mantra and receive it. Place your hands on your heart or do self-holding as described above. Take in the feelings of comfort, safety, and stability, then repeat: I am safe. I am grounded. I trust that I know how to care for myself. Take a deep breath in and exhale. Your mantra can include any words that are honest and true for you.
- Connection & Co-regulation (using own self to regulate)
- Humming: Cover your ears with your hands. Inhale then hum on exhale. You can hum to the level of uncertainty you feel. On the last exhale. hum love for yourself. Close your eyes for a moment. If there are feelings you can’t voice, then just hum.
- Connection and physical touch: Whether a hug, gentle touch on the arm or air, a snuggle with an animal, or purr of a cat – these activate oxytocin (a calming, bonding hormone). There is nothing quite like a cat on Deb’s lap during a Teams work meeting.
Do some of these options resonate with you? Try one or two and see what happens. Do what feels good in the moment to you. You don’t have to do all these, especially if they don’t fit you. Give yourself compassion. As we know, compassion helps to build resilience.
Please let us know if you try any of these strategies and how they work for you. Want to share a strategy with others? Please do!
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Deb is employed by Dexcom, but her words and opinions in this blog are her own.
Tami is employed by the University of Kentucky HealthCare Barnstable Brown Diabetes Center, but her words and opinions in this blog are her own.
