My Top 15 Tactics for Taming Stress and Emotional Overwhelm in Trying Times

Every single one of these save my damn sanity regularly

So let’s be honest, the times we are in…. can make you feel batshit crazy. 🤯

If you feel overwhelmed and anxious or even depressed, it is not because there is something wrong with you.

It’s because you’re a feeling human being in a deeply flawed society that doesn’t holistically support mind-body-spirit health. And we usually aren’t taught how to cope with the onslaught of images, news, activities, noise… and stuff that is coming at us all day long. 🙈

This past weekend, I got a “little reminder” from the Universe and my body that I had let my regular self-care slide in the hustle of single mom life and being an entrepreneur (hello: breakdown). 😳 To be fair, I am pretty damn determined, so my body really does have to check my ass sometimes to get my attention. 🆘

😅 So, I thanked my body for pulling the emergency break, shut down all input from the outside world and went into self-TLC mode. Which I have honed over the years. I now know how to care for myself when the deeply anxious overwhelm state strikes. So now I can surface and feel clearer rather than like I’ve been hit by a bus. 🚌

And after hearing many others going through a similar feeling this past week, it seemed time to finally share these tips that I regularly use and teach clients. The more you practice them, the easier it is for your body and mind to remember how to return to this state of alert awareness rather than freak out mode. (Kind of like learning to ride a bike…) 🚲

(*If you have a history of severe trauma, then I HIGHLY recommend you check out nervous system repair work, otherwise these tips could feel like putting a bandaid over a bullet hole. Irene Lyon is a great place to start and her website has lots of free resources.*)

These are my tried and true 15 sanity-savers, plus two bonuses.

And most of these can be done with kids or while they’re running around, making it parent-friendly too. Which means you can start teaching these to your kids so they know how to handle stress in a healthy way too. You are welcome my friend. 😉

1. Stop and take a really deep breath.  Breathe slowly in through your nose for a count of 4, feeling the air fill all the way down into your belly and hips (or, as I say, feel it down in your underwear!).  Hold the breath for a count of 2, then slowly let the air out through your mouth like you’re slowly blowing out candles for a count of 6, fully emptying your lungs.  Whatever that feeling is, feeling it leaving on your breath. Repeat 2 more times (or as many as you’d like!).

2. Be aggressive and productive.  If there is a lot of anger, frustration, powerlessness, or helpless feelings coming up, find a project you can physically attack and feel good about the results.  Such as: weeding an overgrown corner of your garden or yard, crushing boxes for recycling, building a pathway or garden bed, tearing up old documents for recycling, cleaning out your garage or closet, scrubbing the mold in the shower, digging holes for planting, deep cleaning the kitchen or refrigerator (yep, I can personally vouch these all work😅).  You can also go for a run, paddle, or lift weights alone for a personal best.  Whatever allows you to use the feeling of physical aggression and move your body in a way that is productive (not competitive) gives it a healthy outlet.

3. Put your bare feet on the Earth.  Dig your toes into the grass, dirt, sand, so the soles of your feet connect your soul to the Earth. 🌎 Visualize yourself as a tree, sending roots deep into the Earth from your feet.  Feel your roots pulling gently supportive, loving energy up from the Earth in to your body, with you feeling stable, grounded, and fed by Mother Earth.  Then feel yourself standing mighty and tall with your arms up over your head like tree branches, pulling in fresh air and sunlight for nourishment from above, leaving you feeling refreshed and lighter in your body.

4. Fresh air and sunshine.  Sometimes we forget how much our body craves fresh air and sunshine. ☀️ Get outside to feel the sun and breeze (or even the rain!) on your face.  Watch the clouds, smell the air, listen to the birds and squirrels calling, observe the insects flitting by, notice the taste of the air in your mouth.  Being present to those sensory experiences (what can you feel, see, hear, smell, taste) allows your body to reset itself and come back into a more calm place to handle whatever stress is coming up.  This is great for when you need a quick break at work!

5. Observe your body.  Usually, feeling overwhelmed comes from feelings we haven’t allowed to show themselves.  Sit or lay in a comfortable place, and tune into your body.  Where do you feel the stress?  (Neck and shoulders, belly, or throat are common areas.)  Use the deep breathing from #1 and visualize that fresh air moving into the tight spots and filling them with love.  Ask your body what message it has for you.  Remind yourself that you are safe and it’s ok to feel whatever is coming up.  Tears might come, or swear words, that’s ok.  Just allow it without judging it and keep breathing into that spot with loving acceptance until it peaks and passes like a wave. 🌊  Thank your body for communicating with you.

   

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