It’s been two months since our family started sheltering in place. During that time, emotions have exhibited the ups and downs of the proverbial roller coaster. We've had stress-filled homeschooling sessions followed by anxiety-ridden uncertainties and sleepless nights. Now, I’m no expert, but my gut tells me that you might be in the same boat.
When we were babies, we were given pacifiers or found a thumb for sucking to calm us down when we were upset, but my guess is that those tactics might be frowned upon once you pass the age of four. So in an effort to curb the effects of all those grown-up worries, we've put together a list of nine techniques to self-soothe.
Move your body. Our favorite way to relieve stress is, you guessed it, by walking. A brisk walk activates soothing neurons in the brain which reduces stress.
Give tapping a try. Tapping, also known as EFT (Emotional Freedom Techniques), is a holistic healing technique proven to resolve stress, anxiety, phobias, emotional disorders, chronic pain, addiction, weight control, and limiting beliefs. According to The Tapping Solution, tapping with the fingertips on specific meridian endpoints of the body, while focusing on negative emotions or physical sensations, helps to calm the nervous system, rewire the brain to respond in healthier ways, and restore the body’s balance of energy.
Spend a few minutes in meditation. A quiet place and a moment to still our body to focus on your breath and positive thoughts can do wonders for a body and soul. Fire up one of the 99 Walks meditation classes for a guided practice, or just just find a place of solitude in your home or out in nature to reconnect with yourself and calm your spirit.
Cue up a good belly laugh. Research has shown that laughter actually boosts your immune system by pumping endorphins into your brain making you feel happier. It also helps decrease cortisol levels which are linked to stress and weight-gain. Usually my kids are good at cracking silly jokes to get me laughing, but you can always turn on an episode of “Whose Line is it Anyway?” to get the giggles!
Sit in the sunshine. Did you know that sunlight triggers releases of serotonin in our body? Serotonin is known to improve your mood and fend off depression and anxiety, so if the sun is shining, make it a point to turn your face toward the sky for some mood-boosting medicine.
Take a warm bath. There’s a lot of research about how hydrotherapy helps ease not only the aches and pains of the day, but also helps reduce stress and anxiety. Soaking in a warm bath for 30 minutes is a great way to self-soothe. Even better, add some aromatherapy oils to the water for an added spa-like experience.
Put on some soft music. According to this article, listening to music can have a tremendously relaxing effect on our minds and bodies, especially slow, quiet classical music. This type of music can have a beneficial effect on our physiological functions, slowing the pulse and heart rate, lowering blood pressure, and decreasing the levels of stress hormones.
Place your hand over your heart. This article from Psychology Today states that just as mothers console their babies by patting their chest, you can put your hand over your heart to calm yourself. The heart is in the mid-chest, the center for unconditional love. When you touch it, love will be activated and start to send blissful biochemicals called endorphins throughout your body.
Inhale. Exhale. There’s no question that intentional, deep breaths are a beneficial way to self-soothe. Check out this video from Coach Jillie Johnston on what mindful breaths look like and how you can incorporate them into your daily routine or when you’re feeling stressed.
Find the technique that works best for you. Or, it may even be a combination of a few. What’s important is to realize that you are worth the time to consider your mental health and how you can best work through those stressful times.
Join the 99 Walks monthly walking challenge and earn an inspirational bracelet when you reach your monthly goal. Head to https://www.99walks.fit/ to learn more.