How To Calm Yourself
Posted on | April 2, 2009 | No Comments
A dog, when frightened, licks its nose quickly and repeatedly. This is a calming behavior. It simultaneously lets the world know that something is wrong and soothes the dog. We all have calming behaviors. Behaviors that soothe are tools to use when we’re scared, nervous, or upset.
Exercise Eases Stress – Exercising produces endorphins, which can bring a sense of wellbeing. Even simple stretches can break relieve tension. The world looks much better after a walk around the block.
Rescue Remedy – Rescue Remedy is a combination of five flowers — cherry plum, clematis, rockrose and start of Bethlehem — in an alcohol base. Drops placed on the tongue bring almost instantaneous temporary relief from panic, fear, or worry. It’s great in an emergency and works equally well for people and many animals.
Soothing Smoothies – A homemade fruit smoothie calms me right down when I’m a little out of sorts. Whether it’s warm milk or a grilled cheese sandwich, everyone has a favorite comfort food. Some foods, like turkey or scallop stew, contain chemicals that physically relax the body. Sometimes it’s a memory or an association that brings relief, like tomato soup when you were home from school with a cold. Many people find comfort in chocolate, even though it’s actually more of a stimulant than a relaxant.
Whisper the Word – A mantra is a word or saying that, when repeated to yourself, has the power to change your state of mind. Various religious beliefs have formal practices related to mantras, but you can choose your own consoling words or phrases. An affirmation, which is a positive statement about yourself, can have a similar effect. Imagine saying “I am safe and calm” when you feel anxiety starting to rise. Practicing affirmations or mantras when you are relaxed will help you remember them at stressful times.
Pet a Pet – Pets make us feel safe and loved. Petting a dog reduces blood pressure. Watching kittens play can make a bad mood disappear. It’s a fact that pet owners require much less medical care for stress-related problems than people who do not have pets. You can’t pet fish, but just watching them swim around and around in an aquarium is relaxing. That’s why clever doctors and dentists have fish tanks in their waiting rooms.
Benefits of Breathing – Quick intakes through the nose followed by slow exhalations through the nose or mouth have an immediate soothing effect. You can sustain relaxed breathing by paying attention to the rise and fall of your chest and diaphragm. Inhale, pause, exhale, pause. In a short time, your breathing will naturally become slower and shallower, that is, more relaxed.
Sing a Song – My niece and nephew calm their baby sister with a song. They sing, “It’s okay Annie; it’s okay today. It’s okay Annie; it’s okay today.” My elderly mother now sings the song to herself to relax. The soothing words, the repetition, and the memory of hearing and seeing the much-loved children sing bring my mother back to the moment, which is, in fact, okay.
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