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Wednesday, 29 March 2017

Top 5 tips to bring back your calm

This life thing isn't always the easiest, sometimes it can get you feeling down, anxious or just not feeling right. When that happens you need to know ways to cope with it and make yourself feel a little better. I've put together some coping strategies that have helped me that can help you too.



1. The 7 - 5 - 6 rules

This is one of the best tools I have found to calm down the body and slow down thoughts. To start, breathe in deeply and slowly for 7 seconds, hold for 5 seconds, then breathe out slowly for 6 seconds and hold for a further 5 seconds. Whilst doing this, focus on how inhaling fills up and expands the chest and how exhaling does the opposite and expands up the stomach. Really focus on what it's doing to your upper body and mind. Repeat as many times as necessary, it usually works best after two minutes.

Best for: anxiety

2. Body scan and sense awareness

This technique is especially great for grounding. It works best when eye's are closed. Start by noticing how you feel in yourself, that is emotionally and mentally - not questioning it, just noticing it. Then work from head to toe on how you physically feel e.g. sore, restless etc. Notice every part, from eyes to ears, mouth to toes. After this focus on your senses to bring yourself back into the present. Work on each sense besides vision for around 30 seconds to a minute and focus on what you can hear, taste, feel and smell.

Best for: anxiety, low mood, sleep problems and grounding

3. Rationalise - Irrationalise

For this one, you need to personify your rational and irrational mind. Don't tell yourself how you're feeling is silly, instead listen to what your irrational mind is thinking and feeling. Allow it to speak. Then put this into perspective using your rational mind and question things e.g. will that realistically happen?

It will almost feel like having a productive conversation with yourself.

Best for: conflicting thoughts and anxiety

4. Ecotherapy

It's time to embrace the hippie within you by being one with nature. The green outdoors are perfect for when you're feeling down. Not only is the colour green said to enhance creativity, but can also calm and lift moods so go ahead and find a patch of green to have some down time in.

Best for: low mood

5. Journal

For when all you need is to vent out how your feel know that a journal will always be there to listen. You can say anything you want and nobody will see it unless you want them to. Sometimes all you need is a safe place to say how you feel.

Best for: low mood

What tips do you have for bringing back your calm?

Liam
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