There are ways to help self-regulate when we are feeling overwhelmed, overworked or overloaded with information. All it takes is 10 minutes to bring yourself to the here and now. Become present!Breathing
When we are anxious or upset our breathing becomes more rapid. We can feel better by deliberately slowing and relaxing our breathing. Anxious breathing is up in the chest, whereas relaxed breathing happens deeper in the belly
Relaxed breathing instructions
Breathe in slowly and steadily through your nose for a count of 4 – don’t rush this!
Imagine breathing in the smell of a big bunch of flowers
Pause for a count of 1
Exhale slowly and steadily for a count of 4 – breathe out gradually – try not to breathe out with a sigh.
Imagine blowing out the candles on a birthday cake, slowly and steady.
Repeat for a few minutes until you notice a change in how your body feels
If you get distracted, or if your mind wanders, just bring your attention back to how it feels to breathe in and out
Smell
Smells are an incredibly powerful way of coming to our senses. If you are deliberately paying attention to a smell you are truly in the present moment. Try to find a smell that has positive associations for you – maybe one that reminds you of happy times, or a smell which you enjoy. Carry it with you and use it to bring yourself back to the present moment if you get caught up in an unwanted memory.
Helpful smells
Small bottles of essential oils – e.g. eucalyptus, mint, lavender, lemon
Small dried flowers such as lavender
Perfume soaked on a tissue
Whole spices from the kitchen
Touch
What can you feel? What is beneath your feet? What are your hands touching, warm or cold?
Hear
What can you hear? Birds, talking, cars?
Taste
It is also helpful to have mints/sweets in your pocket or handbag. Close your eyes and place a sweet into your mouth, focus and draw your attention to what is occurring in your mouth. What is the taste, texture and smell? A whole process occurs when something is placed into your mouth to eat. This also helps you relax as your body is getting prepared to eat.
Grounding statement
Write your mantra or what helps you when you are feeling anxious….
Google and find the positive affirmation that resonates with you