It’s a painful irony that in times of emergency, when we most need our self-care tool kit, it is most inaccessible. I never remember to take rescue remedy when I’m in shock, for example, because, hey, I’m in shock! Something or someone else (thank you helpful friend) has to remind me.
This curated list is a compilation of the many ways we can come back to ourselves when we are overwhelmed, drawn from many different traditions and sources. It might be freeze or shock, rage or sadness, busyness or joy that’s creating the overwhelm. There will be things here you used to use and have forgotten about, as well as things that are new.
It’s often the simple things we overlook, but they are great to shift us to a more grounded, calmer state where we can think more clearly.
Bookmark this article now, then when you’re in a state of emergency, you’ll have a tool kit open and waiting for you. Once you’re familiar with your preferred practice, bringing it regularly into your everyday life will help you become more resourced, grounded and resilient.
Immediately available
- Breathe out slowly through softly pursed lips, as though you’re cooling your tea.
- Turn off your phone and/or computer.
- Stretch, move your body in a way that feels good.
- Hug yourself. Get your fingers in those armpits, or over on your shoulder and hug yourself like your dearest friend. Rocking optional but marvellous.
- Stroke your hand and forearm gently as you would a friend. Words help too, ‘it’s OK’, or ‘we’ll get through this’.
- Get your eyes rest on a beautiful colour, take in the subtle changes or nuances.
- Connect with a nature friend: a tree, house plant for example.
- Wiggle your toes, feel what there is to be felt – soft socks, hard ground, inside shoes.
- Put your head in your hands and sigh.
- Stay present through your senses: touch a leaf, smell toast, taste delicious food, listen to music, feel the texture of fabric on skin etc.
- Use the Ho’oponopono prayer: “I Love You, I am Sorry, Please Forgive Me, Thank You” on repeat.
- Imagine you were a little child, how would you comfort her? What words would be useful for her to hear?
- Name the emotions you are feeling: this is anger, jealousy etc.
- Remember you are not your thoughts!!
- Phone a friend.
- Stick your tongue our and raw like a lion
A little more effort
- Put on your favourite music track and move.
- Wrap your kidneys up in a shawl or blanket
- Walk round the block.
- Sooth your shoulders, 3-min vid
- Free write about your feelings.
- Heart hug, 14-min vid but quicker to practice IRL
- This hormone balancing practice from Prune Harrris
- 5- min embodied gratitude practice
- 8- min heart womb practice
- 7- min hand heart practice
- 14-min breast and belly massage
- Massage your belly
And don’t forget there’s a ton of Yoga Nidra meditations available through this link
I’d love to hear how you soothe yourself when you’re overwhelmed, please do leave your top tips as comments here for us all to benefit from.