Five Ways to Self-Regulate
Here are five ways that you can self-regulate when you are feeling anxious, depressed, or stressed and there is no one available to co-regulate with you.
Breathwork and/or meditation - Intentional breathwork and meditation calms your mind through slowing your breathing and calming your physical body. An easy, but effective breathing technique is to take long, slow breaths in and out through your nose. After the inhale, hold the air in your belly for a few seconds. Then breathe out slowly through your nose and hold at the top with an empty belly. Focus on your breath the whole time.
Go for a walk - Movement is a great way to express locked and uncomfortable emotions. Walking has all of the physical, mental, and emotional benefits of running or jogging but you can do it almost anytime, anywhere. If you’re at work, take a quick walk about the block, walk about your neighborhood, or even walk around inside if that is the only option.
Take a bath - I love physical touch and, for me, baths are the closest way to get the need of being held without needing another person. You can add epsom salt or light candles and create a calming, peaceful environment. Actively come into and feel your body as yourself submerge yourself in the water. Focus your intention on the sensations in your body - what is the temperature of the water? How do your arms feel? Your legs?
Journal - Free write everything you are feeling and thinking. It is so healthy and important to have times that you can just vent out everything going on in your mind unfiltered. Don’t worry about making sense or it sounding good or even bringing yourself back to a positive spin. Just dump it all out in a physical journal, the notes in your phone or a doc on your computer (sometimes i like typing out what I’m feeling more than writing because I can vent it out much faster when typing).
Listen to a podcast, audiobook, or music that is calming or uplifting or something that motivates or inspires you. Turn your anxious energy into something that feels powerful and intentional.
I also believe in the power of co-regulation and working with someone to heal and transform the areas of your life that are causing anxiety, depression, and anxiety. There is so much healing that happens just by the experience of being seen, heard, and understood in a safe environment.
If you are interested in one-on-one sessions, you can learn more here.
