Want more calm?
Challenge: Try 1 a day for 30 days and track which methods seem realistic to integrate into your routine.
In our fast-paced world, maintaining a sense of calm and balance can often feel like a challenge. Whether you're dealing with sensory overload, high stress, or emotional turbulence, having a toolkit of effective techniques can make all the difference. In this comprehensive guide, we'll explore a variety of strategies for relaxation, self-soothing, distress tolerance, and sensory regulation to gain more control over your nervous system.
Relaxation Techniques are employed regularly to maintain well-being, prepare for sleep, or unwind before and after stressful events.
Self-Soothing Techniques help comfort yourself when feeling anxious, upset, or needing a break to manage low to moderate stress.
Distress Tolerance Techniques are crucial during acute stress or emotional crises, helping you stay present and functional when immediate problem-solving isn't feasible.
Sensory-Regulation Techniques are used to manage sensory overload or sensitivities and maintain focus, particularly in environments with sensory challenges.
The upcoming tools are designed to help you stay grounded, manage stress, and find moments of peace in your daily life.
Some people are able to consistently use these strategies as tools in their daily lives, allowing them to navigate challenges, like unpredictability and the unknown, with resilience and calm. Therapy and self-care are often about trial and error. It’s okay if something doesn’t work right away. The key is to keep trying until you find what works for you. Be patient with yourself as you trial, and trust that over time, you’ll build a personalized toolkit that will enhance your quality of life.
Whether you’re feeling overwhelmed by a crowded room or need to unwind after a long day, there’s something here for everyone. Take the time to experiment. Taking care of your mental health is a journey, and having the right tools can make all the difference…
Relaxation Techniques
When to Use:
Regularly as part of daily routine.
Before or after stressful events.
When time allows for full relaxation.
To prepare for sleep or rest.
Techniques:
Deep Breathing: Practice slow, deep breaths.
Mini-Meditation: Focus on your breath with closed eyes.
Progressive Muscle Relaxation: Tense and relax muscles while sitting.
Mindful Walking: Walk slowly and mindfully.
Visualization: Imagine a peaceful, familiar scene.
Stretching: Perform gentle stretches.
Listening to Music: Play calming background music.
Aromatherapy: Use a diffuser with calming essential oils.
Guided Imagery: Listen to a brief guided relaxation audio.
Taking a Break: Step outside for fresh air.
Reading a Book: Read something calming.
Colouring: Engage in colouring for relaxation.
Light Exercise: Perform light exercises like yoga.
Warm Bath: Enjoy a bath for relaxation.
Nature Observation: Observe natural surroundings.
Crafting: Engage in simple crafts.
Mindful Eating: Eat a healthy snack slowly.
Nature Walks: Walk in the park, focusing on natural surroundings.
Watching a Relaxing Video: Watch a nature documentary.
Deep Sighs: Practice deep sighs for relaxation.
Self-Soothing Techniques
When to Use:
When feeling anxious or upset.
To manage low to moderate stress levels.
When needing to take a break for emotional well-being.
To prevent escalating stress or anxiety.
Techniques:
Hugging: Give yourself a gentle hug.
Soft Touch: Rub a soft fabric or blanket.
Comforting Smells: Use scented lotion or essential oils.
Warm Drink: Sip a warm cup of tea.
Sensory Box: Use a box with soothing items.
Warm Compress: Apply to the neck.
Hand Massage: Perform a quick hand massage.
Rocking: Use a rocking chair.
Mindful Eating: Eat a small piece of chocolate slowly.
Sipping Water: Sip cold water slowly.
Listening to a Calm Voice: Enjoy a calming podcast.
Drawing: Focus on the drawing movements and sensations.
Applying Lotion: Gently apply lotion to hands or arms.
Mindful Touch: Feel the texture of a soft toy.
Scented Candle: Light a scented candle.
Bubble Blowing: Blow bubbles and focus on their movement.
Bath Time: Enjoy the water during a bath.
Playing with Sand: Engage in sensory play with sand.
Swinging: Sit on a swing and enjoy the motion.
Distress Tolerance Techniques
When to Use:
During acute stress or emotional crisis.
When overwhelmed by intense emotions.
In situations requiring presence and functionality despite distress.
When immediate problem-solving isn't possible.
Techniques:
5-4-3-2-1 Grounding Exercise: Identify things around you.
Positive Self-Talk: Repeat affirming statements.
Distraction: Engage in a quick distracting activity.
Mantra Repetition: Repeat a calming phrase.
Cold Water Splash: Splash cold water on your face.
Counting Backwards: Count backwards from 100.
Gratitude List: Think of three things you’re grateful for.
Breath Counting: Count breaths up to 10.
Sensory Focus: Focus intensely on one sensory experience.
Brief Exercise: Perform quick exercises like jumping jacks.
Tapping: Tap fingers rhythmically.
Colour Sorting: Sort colours as a distraction.
Drawing Patterns: Draw patterns or shapes.
Mindful Washing: Wash dishes mindfully.
Breathing Exercise: Practice a quick breathing exercise.
Scent Focus: Smell a comforting scent.
Cold Drink: Drink a cold glass of water slowly.
Simple Puzzles: Solve simple puzzles.
Clay Modelling: Play with modelling clay.
Nature Focus: Focus on natural surroundings at the park.
Sensory-Regulation Techniques
When to Use:
Sensory overload or sensory-seeking behaviours.
Managing sensory sensitivities in daily situations.
Hyperactivity or feeling disconnected from the body.
Maintaining focus and attention.
Techniques:
Deep Pressure Therapy: Use weighted blankets or vests for calming deep pressure input.
Noise-Canceling Headphones: Block out distracting noises.
Fidget Tools: Utilize stress balls, fidget spinners, or tactile objects.
Aromatherapy: Use calming scents like lavender or eucalyptus.
Movement Breaks: Incorporate physical activities such as stretching or short walks.
Sensory-Friendly Environment: Create a space with dim lighting, soft fabrics, and minimal clutter.
Mindfulness and Grounding Exercises: Practice deep breathing, progressive muscle relaxation, or guided imagery.
Chewing Gum or Crunchy Snacks: Use chewing for proprioceptive input.
Therapeutic Listening Programs: Utilize music programs designed to calm the sensory system.
Brushing Techniques: Apply therapeutic brushes for calming tactile input.
Water Play: Engage in water-related activities for soothing input.
Weighted Lap Pads: Use while sitting to provide deep pressure and aid focus.
Body Sock: Employ for gentle compression and proprioceptive input.
Swinging or Rocking: Use swings or rocking chairs for vestibular input.
Therapy Ball: Sit on or bounce on a therapy ball for vestibular and proprioceptive input.
Play Dough or Clay: Manipulate for tactile and proprioceptive input.
Visual Schedules: Use to organize the day and reduce sensory overload from unexpected changes.
Finger Painting: Engage in finger painting for tactile input.
Vibration: Utilize vibrating toys or massagers for calming input.
Joint Compression: Apply gentle pressure to joints for proprioceptive input.
Cool Down Corner: Designate a space with calming sensory tools.
Tactile Bins: Use bins with materials like rice, beans, or sand for tactile play.
Therapy
is all about finding what works for you, and sometimes that means trying a bunch of different things until something sticks. If you're up for it, print out this sheet and give it a go. Pick the techniques that feel right, and highlight what helps and what doesn't. This way, you’ll start to see which tools really make a difference in keeping you calm and centered. It's all about discovering what works best for you, and then applying that knowledge in real time.