Alexa Gelles

Relationship Conflict

10 Strategies to Restore Calm when Feeling Overwhelmed

June 13, 2023

The Counsellor Behind The Blog
Hey, I’m Alexa! I’m a Registered Clinical Counsellor based in Vancouver, B.C. I’ve curated this blog specifically for you to answer your most pressing questions about counselling and building healthy relationships.

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When we’re feeling overwhelmed or stressed, it’s important to have self-soothing techniques at our disposal to help us find calm and tranquility. These simple yet effective methods can bring peace and restore balance to our minds and bodies.

Here are some of the best self-soothing techniques you can try:

1. Deep Breathing:

Inhale deeply through your nose, then exhale slowly through your mouth. Repeat this several times, focusing on the sensation of your breath entering and leaving your body.

Self-soothing techniques are invaluable tools for managing stress and anxiety in our lives. Give them a try and discover which ones resonate with you the most. With practice, you can establish a self-soothing routine that brings about a profound sense of calm and peace, even during challenging times.

2. Progressive Muscle Relaxation:

Tense and relax each muscle group in your body, starting from your toes and working up to your head. Hold the tension for a few seconds, then relax each muscle for longer. This can help you release physical tension and feel more relaxed.

3. Mindfulness Meditation:

Direct your attention to the present moment, observing your thoughts and feelings without judgment. Sit quietly and focus on your breath, allowing thoughts to come and go without clinging to them.

4. Visualization

Picture yourself in a serene setting, such as a peaceful beach or a picturesque mountain view. Close your eyes and immerse yourself in this mental image, experiencing a deep sense of calm and relaxation.

5. Yoga

Engage in gentle stretches and breathing exercises through yoga to release tension and cultivate a tranquil state of mind. Choose a yoga style that suits your body and preferences.

6. Listening to Music:

Delve into the soothing melodies of music that brings you tranquility, helping to reduce stress and induce relaxation.

7. Aromatherapy:

Use essential oils like lavender to promote relaxation and reduce stress. Add a few drops to your bathwater, or use a diffuser to spread the scent around your space.

8. Journalling:

Write down your thoughts and emotions in a journal to process your feelings and release any pent-up tension or stress.

9. Taking a Bath:

Take a warm bath with Epsom salts to help soothe your body and mind.

10. Engaging in a Calm Activity:

Do something you enjoy that helps you feel more relaxed and centered, like reading a book or taking a walk in nature.

Overall, self-soothing techniques are a great way to manage stress and anxiety in our lives. Give them a try and see which ones work best for you. With practice, you can create a self-soothing routine that helps you feel more calm and peaceful even during tough times.

Interested in learning more strategies to effectively calm down during conflicts?

Join our Fight Fair program to gain valuable insights and techniques for managing conflict in a healthy way. Click here to learn more about the program and how it can help you identify and manage your triggers during conflict.

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