{"id":1401618,"date":"2022-03-26T08:59:37","date_gmt":"2022-03-26T12:59:37","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1401618"},"modified":"2022-03-26T08:59:46","modified_gmt":"2022-03-26T12:59:46","slug":"15-ways-to-soothe-your-mind-body-during-distressing-times","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/15-ways-to-soothe-your-mind-body-during-distressing-times\/","title":{"rendered":"15 Ways to Soothe Your Mind, Body During Distressing Times"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">20<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2F15-ways-to-soothe-your-mind-body-during-distressing-times%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1401618&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div><\/div>\n<div class=\"css-1u22pos\"><span><\/span><\/p>\n<p>When upsetting thoughts and feelings pop up, you might find yourself plummeting into a deep well of dread and overwhelm. During such stressful moments, you might start to believe there\u2019s not much you can do about those emotions.<\/p>\n<p>But that\u2019s not actually the case. In fact, practicing self-soothing activities can help you climb out of that dark well and work toward feeling better.<\/p>\n<p>How? According to psychologist <a href=\"https:\/\/bestwithinyou.com\/about-us\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\">Rebecca Leslie<\/a>, PsyD, self-soothing activities can:<\/p>\n<p>So, the next time you start to feel distressed, consider trying these 15 lesser-known self-soothing strategies.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Diaphragmatic (deep) breathing \u201chelps calm you down and tells your mind and body you are safe,\u201d says Leslie.<\/p>\n<p><a rel=\"noopener noreferrer\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/\" target=\"_blank\" class=\"content-link css-5r4717\">Research<\/a> suggests that deep breathing can bring increased comfort and relaxation while helping decrease symptoms of anxiety, anger, confusion, and depression.<\/p>\n<p>Leslie suggests imagining you have a balloon behind your belly button that fills up with your breath as you breathe in.<\/p>\n<ul>\n<li>Inhale slowly through your nose until the balloon feels \u201cfull.\u201d This might take about 4 to 5 seconds.<\/li>\n<li>Purse your lips and slowly exhale for the same amount of time until you feel the balloon \u201cempty.\u201d <\/li>\n<li>Repeat until you start to feel calmer.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthline.com\/health\/diaphragmatic-breathing#steps\" class=\"content-link css-5r4717\">Get more tips to practice diaphragmatic breathing<\/a>.<\/p>\n<p><span class=\"css-zya54r\"><\/span><\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Square breathing, also called <a href=\"https:\/\/www.healthline.com\/health\/box-breathing\" class=\"content-link css-5r4717\">box breathing<\/a>, offers another powerful technique. <\/p>\n<p>To try this type of breathing:<\/p>\n<ul>\n<li>Breathe in for 4 seconds.<\/li>\n<li>Hold your breath for 4 seconds.<\/li>\n<li>Breathe out for 4 seconds.<\/li>\n<li>Relax for 4 seconds.<\/li>\n<\/ul>\n<p>In short, each step forms one side of the \u201csquare.\u201d <\/p>\n<p>Try this for 4 rounds or more, recommends <a rel=\"noopener noreferrer\" href=\"https:\/\/www.selmabacevac.com\/\" target=\"_blank\" class=\"content-link css-5r4717\">Selma Bacevac<\/a>, LMHC, a psychotherapist specializing in childhood trauma and attachment.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Scan your surroundings for the color blue or for your favorite color, suggests Bacevac. <\/p>\n<p>\u201cGently rest your eyes in the hues of the color as you bring awareness to your breath, and slowly breathe in for 7 seconds,\u201d she says.<\/p>\n<p>Follow the inhale with a long, slow exhale.<\/p>\n<p>It\u2019s worth noting, too, that challenging yourself to find different objects in the same color could offer a distraction from the source of your distress.<\/p>\n<p><span class=\"css-zya54r\"><\/span><\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>A hug or any kind of compassionate touch causes your brain to release <a href=\"https:\/\/www.healthline.com\/health\/how-to-increase-oxytocin\" class=\"content-link css-5r4717\">oxytocin<\/a>. This hormone can make you feel safe, connected, and loved, explains <a rel=\"noopener noreferrer\" href=\"https:\/\/joreerose.com\/\" target=\"_blank\" class=\"content-link css-5r4717\">Joree Rose<\/a>, LMFT, a therapist and mindfulness and meditation teacher.<\/p>\n<p>Bonus: Your brain can\u2019t tell the difference between a hug someone gives you and <a href=\"https:\/\/www.healthline.com\/health\/hugging-self\" class=\"content-link css-5r4717\">one you give yourself<\/a>. Wrapping your arms around your chest can instantly soothe your tense body.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>\u201cArt is an active tool we can use to move stress out of our body, express distress, and distract ourselves from what is bothering us by externalizing it,\u201d says <a rel=\"noopener noreferrer\" href=\"https:\/\/www.soulutionsnynj.com\/about\" target=\"_blank\" class=\"content-link css-5r4717\">Jackie Tassiello<\/a>, a board certified creative arts therapist and co-founder of <em>Soul<\/em>utions Therapy, based in Montclair, New Jersey.<\/p>\n<p>One art technique to try? Watercolor painting. According to yoga teacher <a rel=\"noopener noreferrer\" href=\"https:\/\/radicallyeverafter.com\/about\/\" target=\"_blank\" class=\"content-link css-5r4717\">Namita Kulkarni<\/a>, benefits reside in the \u201ctactile pleasure of touching the paint to the paper, visual surprise and delight of watching the pigments swirl into the water and the ever-present unpredictability of water\u2019s behavior.\u201d<\/p>\n<p>To start, simply buy a watercolor set at any craft or big box store.<\/p>\n<p><a href=\"https:\/\/www.healthline.com\/health\/mental-health\/anxiety-drawing\" class=\"content-link css-5r4717\">Drawing may also help soothe anxiety<\/a>.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>When you\u2019re upset, you might tell yourself stories like \u201cThis isn\u2019t that bad,\u201d \u201cI\u2019m overly sensitive,\u201d or \u201cI shouldn\u2019t be feeling this way,\u201d says <a rel=\"noopener noreferrer\" href=\"https:\/\/www.nyhealthhypnosis.com\/dr-sera-lavelle\" target=\"_blank\" class=\"content-link css-5r4717\">Sera Lavelle<\/a>, PhD, a clinical psychologist and hypnosis expert. <\/p>\n<p>But this kind of dismissive, invalidating <a href=\"https:\/\/www.healthline.com\/health\/rethink-bc-negative-self-talk\" class=\"content-link css-5r4717\">self-talk<\/a> often just leaves you feeling worse. <\/p>\n<p>Instead, <a href=\"https:\/\/www.healthline.com\/health\/mental-health\/negative-self-talk\" class=\"content-link css-5r4717\">validate your experience with self-compassion<\/a>. According to Lavelle, this might involve:<\/p>\n<ul>\n<li>noticing your inner dialogue<\/li>\n<li>placing your hands over your heart<\/li>\n<li>using language that offers comfort, such as \u201cI recognize I feel scared right now and that\u2019s hard. In this moment, the things I fear aren\u2019t happening, and I am safe.\u201d<\/li>\n<\/ul>\n<p><span class=\"css-zya54r\"><\/span><\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Considered a form of self-hypnosis, <a href=\"https:\/\/www.healthline.com\/health\/mental-health\/autogenic-training\" class=\"content-link css-5r4717\">autogenic training<\/a> promotes relaxation in the body and a state of emotional calm.<\/p>\n<p>To start, you might repeat certain phrases three times, says Leslie. Examples of <a href=\"https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/tools\/autogenic-training.asp\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\">soothing phrases<\/a> might include:<\/p>\n<ul>\n<li>My right arm is heavy.<\/li>\n<li>My left arm is heavy.<\/li>\n<li>My arms are heavy. <\/li>\n<li>I am calm and relaxed.<\/li>\n<li>My left leg is heavy. <\/li>\n<li>My right leg is heavy. <\/li>\n<li>My legs are heavy.<\/li>\n<li>I am calm and relaxed.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthline.com\/health\/mental-health\/self-hypnosis\" class=\"content-link css-5r4717\">Learn more about the potential benefits of self-hypnosis<\/a>. <\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p><a href=\"https:\/\/www.kzcounseling.com\/who-i-am\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\">Kaylin Zabienski<\/a>, LMFT, a therapist and yoga teacher, used to get overwhelmed when running groups at her treatment center. To self-soothe, she\u2019d wear a long necklace with a pendant or charm that she\u2019d move up and down the chain.<\/p>\n<p>\u201cIt doesn\u2019t look like anything special, but the subtle vibration and sound that it made was extremely calming to me,\u201d says Zabienski.<\/p>\n<p>She suggests doing the same with your own clothing and accessories. \u201cUsing mindfulness and curiosity, it can be soothing to explore the item with your hands, to move it around on your skin, to notice its texture or any sounds it makes.\u201d<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Sending messages of love to yourself can go a long way toward helping ease emotional distress.<\/p>\n<p>Liz FitzGerald, a yoga instructor and co-founder of <a rel=\"noopener noreferrer\" href=\"https:\/\/daygold.com\/\" target=\"_blank\" class=\"content-link css-5r4717\">Daygold<\/a>, suggests doing this loving practice for at least 5 minutes:<\/p>\n<ul>\n<li>Sit comfortably with your eyes open or closed.<\/li>\n<li>Starting with both hands at the top of your head, gently move your hands over your head while saying \u201cI am with me.\u201d<\/li>\n<li>Move your hands across your face and say, \u201cI see me.\u201d<\/li>\n<li>Move your hands across your ears and the front and back of the throat and say, \u201cI hear me.\u201d<\/li>\n<li>Move your hands over your chest and say, \u201cI trust me.\u201d<\/li>\n<li>Move your hands over your belly and say, \u201cI am safe.\u201d<\/li>\n<li>Move your hands over your legs and feet and say, \u201cI am loved.\u201d<\/li>\n<\/ul>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>According to Kulkarni, this restorative yoga pose activates the <a href=\"https:\/\/www.healthline.com\/health\/parasympathetic-nervous-system\" class=\"content-link css-5r4717\">parasympathetic nervous system<\/a>, which is responsible for rest and relaxation.<\/p>\n<p>To <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/legs-up-the-wall\" class=\"content-link css-5r4717\">try this pose<\/a>, simply lie down with your legs up a wall. Hold the pose for up to 20 minutes.<\/p>\n<p>Tip: If putting your legs up against a wall feels uncomfortable, you can put your legs on a couch, chair, or bed, says yoga and meditation teacher <a rel=\"noopener noreferrer\" href=\"https:\/\/catherinetingey.com\/sample-page\/about\/\" target=\"_blank\" class=\"content-link css-5r4717\">Catherine Tingey<\/a>.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>\u201cAnything that we have to do over and over creates a rhythm, which can ease tension and create an outlet for our anxiety or stress,\u201d says Tassiello.<\/p>\n<p>Examples of repetitive tasks that may help soothe stress include: <\/p>\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/health\/diy-depression-therapy-how-the-arts-can-heal\" class=\"content-link css-5r4717\">knitting<\/a><\/li>\n<li>dicing vegetables<\/li>\n<li>folding laundry<\/li>\n<li>washing dishes<\/li>\n<li>doodling patterns<\/li>\n<\/ul>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>During periods of intense distress and overwhelm, it can feel like you\u2019re in the center of a tornado, at the whims of \u201cwherever it\u2019ll take you, making you feel helpless and more stuck,\u201d says Rose.<\/p>\n<p>Instead, try to shift your vantage point and imagine yourself as the meteorologist commenting on the tornado, she says, not someone trapped in the center.<\/p>\n<p>In a nutshell, picturing yourself on the sidelines of an emotional storm can help reduce its power over you.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Immerse yourself in a sensory experience, recommends Neha Chaudhary, MD, a psychiatrist at Massachusetts General Hospital and chief medical officer at <a rel=\"noopener noreferrer\" href=\"https:\/\/www.bemehealth.com\/\" target=\"_blank\" class=\"content-link css-5r4717\">BeMe Health<\/a>. <\/p>\n<p>Chaudhary notes that this could mean:<\/p>\n<ul>\n<li>putting on headphones and playing your favorite songs<\/li>\n<li>using aromatherapy oil<\/li>\n<li>dipping your hands in a bowl of cold water<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthline.com\/health\/grounding-techniques\" class=\"content-link css-5r4717\">Find more grounding techniques to try here<\/a>.<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Heart breathing, based on work from the HeartMath Institute, helps us \u201cgain a deeper awareness and sense of calm, and return to center,\u201d says <a href=\"https:\/\/barasapir.com\/coach\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\">Bara Sapir<\/a>, an integrative life coach, MBSR-Trained provider, and founder of <a rel=\"noopener noreferrer\" href=\"https:\/\/citytestprep.com\/\" target=\"_blank\" class=\"content-link css-5r4717\">City Test Prep<\/a>.<\/p>\n<p>To practice, perform these three steps:<\/p>\n<ul>\n<li><strong>Heart focus.<\/strong> Place one hand over your heart and the other over your belly. Focus your attention on the area around your heart.<\/li>\n<li><strong>Heart breathing.<\/strong> As you inhale, feel as if your breath is flowing in through your heart. As you exhale, feel it leaving through this area. Continue breathing with ease until you find a natural rhythm that feels good to you.<\/li>\n<li><strong>Heart feeling.<\/strong> As you maintain your heart focus and heart breathing, recall a time you felt good. Take a moment to re-experience this positive feeling.<\/li>\n<\/ul>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>Using self-soothing tools in the moment can help a lot, but it\u2019s equally as important to work on creating calm in your day-to-day routine. <\/p>\n<p>According to Tassiello, you could:<\/p>\n<\/div>\n<div class=\"css-0\"><span><\/span><\/p>\n<p>When you experience a <a href=\"https:\/\/www.healthline.com\/health\/mental-health\/developing-self-awareness\" class=\"content-link css-5r4717\">difficult emotion<\/a>, a self-soothing technique can reduce distressing thoughts and help relax a frazzled body.<\/p>\n<p>It can help to try these activities <em>before<\/em> you\u2019re upset to see which ones resonate with you. You can even keep a list of your top five soothers in your phone.<\/p>\n<p>Remember that learning to soothe yourself can take time, says Lavelle. Try to be patient with yourself while \u201creminding yourself that you deserve to feel peaceful and taken care of.\u201d<\/p>\n<hr \/>\n<p><em>Margarita Tartakovsky, MS, has been writing for Psych Central and other websites for more than a decade on a wide range of topics. She\u2019s the author of the mental health journal \u201cVibe Check: Be Your Best You\u201d (Sterling Teen). She\u2019s especially passionate about helping readers feel less alone and overwhelmed and more empowered. You can connect with Margarita on <a rel=\"noopener noreferrer\" href=\"https:\/\/www.linkedin.com\/in\/margarita-tartakovsky\/\" target=\"_blank\" class=\"content-link css-5r4717\">LinkedIn<\/a>, or check out her writing at her <a rel=\"noopener noreferrer\" href=\"https:\/\/www.margaritatartakovsky.com\/\" target=\"_blank\" class=\"content-link css-5r4717\">website<\/a>.<\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>When upsetting thoughts and feelings pop up, you might find yourself plummeting into a deep well of dread and overwhelm. During such stressful moments, you might start to believe there\u2019s<\/p>\n","protected":false},"author":505,"featured_media":2315279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1401618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1401618","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/505"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1401618"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1401618\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2315279"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1401618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1401618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1401618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}