Calming Strategies.

As slowly and deeply as possible, making your exhale longer than your inhale.

For techniques that combine breathing and movement, watch this video

Watch video here

Increases bilateral stimulation (gets your right and left brain hemispheres communicating and working together to calm your body)

HOW TO DO IT

1. Rest your arms across your chest, joining your thumbs or just resting your hands near your shoulders/along your collarbones

2. Gently tap your hands against your body, alternating hands for the taps

3. After about 8 slow taps, or whatever feels comfortable, stop to take a deep breath (exhale longer than inhale), and repeat until you feel your body settle

Watch video here

Pairing an affirmation with tapping acupressure points can be a calming exercise at the beginning or the end of the day, or whenever you’re experiencing an overpowering feeling.

Watch video here

Starting at the top of your head or at your toes, check in with each region of your body, noticing which feel “tight” or strained. Notice this without judgement, and release tense areas as you can.

For example, place hand on stomach if you have “butterflies”

Watch video here

Check in with each region of your body, and tighten each of these regions separately for about 15 seconds, and release

Watch video

Notice things you see, hear, smell, feel, and taste. Anxiety causes us to “leave” our bodies in order to protect ourselves, and this practice can calm this flight/dissociative response.

Recognize that what you are experiencing is happening because your body is trying to protect you. Thank your body, as you can, even if these reactions are not serving you in the moment.

Often used as a labour technique, “horse lips” can help calm anxiety by loosening the jaw and facial muscles (blow air through loose lips to make a similar sound that horses make)

Create a routine/schedule, especially for times that feel especially anxiety-inducing (e.g., bedtime, school drop-off)

When anticipating an anxiety-inducing event, connect with someone to be your “anchor” as you are in a “lifeboat.” Throughout the day, as possible, connect with this person, or imagine the “tether” that connects you both.

Imagine a part of your body that you see as strong, and borrow strength from it when you feel overwhelmed. For example, if you feel like “practicality” is one of your strengths, you may imagine your hands. You can borrow strength from them, which may allow you to feel that strength throughout your body.

You can take this exercise further by imagining strength coming forth from this part of your body as a colour, and surrounding you like a blanket.

Repeat mantras that resonate with you during anxious times, as well as when you are calm in order to internalize them. Write them where you will see them often. You can also create a manta “meme” - the Canva app is great for this.

Watch video here

The mind affects the body, but the body can affect the mind too. By straightening your back, you tell your mind that you are strong, powerful, and in control

Excitement and terror feel very similar in the body. If possible, turn fear to laughter.

Offer compassion towards yourself, even in regards to unwanted behaviour. Our bodies are always acting on our behalf out of self-protection – acknowledging this can be disarming.

For example, dance, go for a walk/run, jump rope, yoga

Record or notice your thoughts, feelings, and physical reactions

Use a weighted blanket or another weighted object (e.g., weighted lap pad, weighted stuffed animal)

Breathing exercises from the children’s book “Breathe Like a Bear” by Kira Willey can be helpful for adults too!

Watch video here

In this video, Dr. Peter Levine (trauma specialist) demonstrates some simple strategies to re-connect with your body.

Combining movement, pressure, and humming can calm the nervous system and connect you back with your body.

Watch video here.

This breathing technique is particularly calming as crossed arms can increase bilateral stimulation (activating both sides of the brain simultaneously). Further, the contact points and slow breathing help to reduce anxiety and feelings of scatteredness/overwhelm.

See video here

A five-step process to prevent or come down from overwhelm. Learn the steps here.