What are your strategies for taking care for yourself?
Journaling - express your thoughts and feelings; or draw what you can’t express in words. Some people find that by the time they have written out their thoughts and feelings, they have come to a resolution that feels satisfying. It can feel good to “get it all out on paper”. It can also give you some clarity about the problem. Some of my clients use journaling to have conversations with people they can’t have in real life. Maybe a family member who is overly reactive, or someone who is unavailable. Instead of journaling, some clients write it all out in a letter or email that they may or may not send.
Guided meditation - there are many great apps that can help get you through a meditation experience. Sit in a comfy position, put on your headphones, close your eyes, and follow the sound of the guide. If I had been reading this list before I studied psychology, I would’ve quickly skipped past this suggestion. I’m too busy and restless (read: stressed out) to sit and meditate. After committing to a 30 day experiment, I noticed a big difference in how stressed I felt. A daily practice of 10 minutes following a guided meditation actually worked!
Progressive relaxation - tighten muscles and then release, one area at a time.
While breathing into your belly, deeply tense your toes. Notice the tightness in your body. While exhaling, say the word “relax” in your mind. Notice the tightness release. Pay attention to the difference in your body. Repeat this process as you move up from your toes to your head, tightening and releasing each muscle group.
Yoga
Breathing exercises that emphasize a longer exhale than inhale. For example, 2 quick sniffs in through your nose, and a long, slow exhale as though you are breathing out using a long invisible straw.
Reaching out for support from loved ones. This might look like planning time together for a walk, or picking up the phone for a conversation.
Talk to a therapist about using trauma therapy such as accelerated resolution therapy (ART) to see if it’s right for you. You can learn more about it here. I have advanced training in ART and find it to be a very useful tool for dealing with anxiety.