Ways to Calm Yourself: Thoughts from Your Therapist Palm Desert

Connect with Yourself

Feeling overwhelmed is a common experience, and it's important to find ways to calm yourself down in such situations. Here are several strategies you can try the next time you find yourself struggling.

Deep breathing

Therapist Palm Desert, Lauren Fox, LCSW supports skills to decrease overwhelm.

Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of your breath as it enters and leaves your body. Deep breathing can activate the relaxation response and help reduce stress.

Take a break

Step away from the source of your overwhelm, if possible. Find a quiet space where you can have some alone time to collect your thoughts and regain your composure. Use this time to relax, engage in a calming activity, or simply rest.

Practice mindfulness

Bring your attention to the present moment and observe your thoughts and feelings without judgment. Engage your senses by focusing on the sights, sounds, smells, tastes, or textures around you. Mindfulness can help ground you and alleviate feelings of overwhelm.

Engage in physical activity

Exercise can be an excellent way to release stress and tension. Engage in activities you enjoy, such as going for a walk, practicing yoga, or doing a workout. Physical activity helps stimulate the production of endorphins, which are natural mood boosters.

Prioritize and organize

Create a to-do list or use a planner to prioritize your tasks and break them down into smaller, manageable steps. Organizing your thoughts and responsibilities can help you regain a sense of control and reduce overwhelm.

Seek support

Reach out to a trusted friend, family member, or mentor for support. Sometimes, talking about your feelings and concerns can provide relief and perspective. Their insights or empathetic listening may help you navigate your overwhelm more effectively.

Practice self-care

Take care of your physical and emotional well-being by engaging in activities that bring you joy and relaxation. This might include taking a warm bath, reading a book, listening to soothing music, or engaging in a hobby. Self-care helps replenish your energy and resilience.

Limit distractions

Identify and minimize distractions that contribute to your overwhelm. This could involve turning off notifications on your phone or computer, setting boundaries around your time and commitments, or creating a dedicated work/study space that promotes focus.

Practice time management

Break down your tasks into smaller, manageable chunks, and allocate specific time slots for each. Use techniques like the Pomodoro Technique, where you work in focused intervals followed by short breaks. Effective time management can alleviate the pressure and help you regain a sense of control.

Get enough restful sleep

Ensure you're getting adequate sleep as it plays a crucial role in your overall well-being. Establish a consistent sleep routine, create a comfortable sleep environment, and practice relaxation techniques before bed to improve the quality of your sleep.

Remember, finding calm is a personal journey, and it may take time to discover which strategies work best for you. Experiment with different techniques and be patient with yourself as you navigate through overwhelming situations.

Therapist Palm Desert, Lauren Fox, LCSW

I hope this blog about navigating overwhelming feelings or thoughts was helpful for you. If you are wanting more support for yourself in your motherhood journey, reach out to me! We can schedule a 15 minute phone consultation to discuss what is happening for you and explore if more individualized mental health support could be beneficial for you. I would be happy to help get you connected. Feel free to call me at 805-930-9355 for a free 15 minute phone consultation. If you are looking for help with pregnancy, postpartum, pregnancy loss, infertility, birth trauma or hypnotherapy, you can read more about how I can help within this website.

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