Activities
Physical Regulation Techniques
To relieve stress wherever you are - home, work, or in between:
-Gentle contact/rubbing/squeezing tragus
-Rolling out the cartilage of the ear
-Downward pressure on the inside of the earlobe
-Circular massage/movements on temples, under the eyes, on the cheekbones
-Self-massage: neck and shoulders, between/on the eyebrows, the soles of your feet in short strokes, your scalp
If you are feeling anxious, worried, or having runaway thoughts:
-Cold water - Short-term exposure to very cold temperatures helps stimulate vagus nerve pathways and reduces the body’s natural stress response. Research shows that immersing yourself in cold water can help slow your heart rate and redirect blood flow to your brain. Wash your face with cold water at the end of a long day, or if you’re really brave, take a dip in ice-cold water.
If you are having trouble sleeping or tension throughout your day:
-Progressive muscle relaxation: Systematically tense and release muscle groups
-https://youtu.be/utGa6rqzs3g?si=E-FpAszrIc-IEezz
-https://youtu.be/QOhGBaiA4CU?si=XJVSiiPBIPxvPgDf
If you are feeling depressed or in need of some energy:
-Bilateral stimulation: Alternate tapping your left and right sides, or walking while swinging your arms
-https://youtu.be/ojIE4m0SRyY?si=RgiArp2f0ahSfSkx
-https://youtu.be/ojIE4m0SRyY?si=RgiArp2f0ahSfSkx
-Rhythmic movement like walking, rocking, or swaying
-Shaking or tremoring to release tension
-https://youtu.be/_cGiKVWBBME?si=bWabuhp_StCvAlmZ
If you are feeling frozen or not in your body:
-Somatic exercises
-https://www.youtube.com/watch?v=bCU08OSXIfM
Vocal Techniques
If you are feeling stuck, depressed, or having unhelpful thoughts:
-“Voo” breathing technique
-https://www.youtube.com/watch?v=oYOKFi4m-ic
-Gargling with water vigorously for 30-60 seconds
-Singing/humming
-https://youtu.be/u-yAY4LRReQ?si=HJKX6ytmN_vhjYf-
Breathwork
If you are feeling like you need to bring in some ease or calm:
-Breathe in through your nose for a count of six and out through your mouth for a count of eight
-Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4
-https://youtu.be/G25IR0c-Hj8?si=msEjeAhJ1rJIdIKD
-Diaphragmatic breathing: Place one hand on your chest and one on your belly, breathe so that only your belly hand rises
-Extended exhale: Make your exhale twice as long as your inhale to activate the parasympathetic nervous system
Glimmers
-Moving in nature can be supportive to helping stuck energy or patterns of worry move through- engage with what brings you a sense of awe.
-Engage in activities that create a sense of awe and wonder. Take walks in nature (without your phone), listen to inspiring music, and cultivate relationships that provide a sense of purpose and meaning.
Sensory Grounding Practices
If you are having distressing thoughts or anxiety, these can help you come into the present moment:
-5-4-3-2-1 Method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste
-https://youtu.be/5a88mUAzNLk?si=ybZdIYs2h2PnjOim
-Hold and feel different textures: Smooth stones, soft fabric, or squeeze a stress ball
-Use calming scents like lavender or vanilla
Yoga Suggestions
https://www.youtube.com/watch?v=v7SN-d4qXx0
https://www.youtube.com/watch?v=BiWDsfZ3zbo&list=PLui6Eyny-UzxlcWgUFYAcnNInS3SNe6Fs&index=2
Meditation Suggestions
-Soft Belly Breathing
-https://youtu.be/nYVgIMVlWhM?si=9GqmmxP-NbaHgmtj
-Safe Place, Wise Guide
-https://youtu.be/W0OQrqiBnWk?si=ZrBmvb-fw9NHyGss