01/16/2025
How do you calm the body’s stress response when you’re stuck in fight, flight, or freeze mode?
You breathe.
You pause.
You reflect.
I know we’ve heard that taking care of yourself is not selfish, but it’s not always easy to do. For many of us, nurturing others from a place of emptiness has become second nature, making it feel unfamiliar—even wrong—to tend to our own needs.
Together, we are learning in real time how to balance the duality of supporting others while allowing ourselves to be supported. Embrace this lesson—it’s one worth holding onto.
When you are grieving or in shock, here are some practical, science-backed ways to begin calming your body and mind:
💆🏾♀️Activate the Vagus Nerve:
Practice slow, deep belly breathing. Inhale for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. This helps signal your body to shift from a stress response to a state of calm.
💆🏾♀️ Ground Yourself:
Use grounding techniques like the 5-4-3-2-1 method:
🖤Name 5 things you can see.
🖤Name 4 things you can touch.
🖤Name 3 things you can hear.
🖤Name 2 things you can smell.
🖤Name 1 thing you can taste.
🧎🏾♀️➡️Use Gentle Movement:
Engage in light physical activities, such as stretching, walking, or yoga, to release pent-up stress hormones like cortisol and help regulate your nervous system.
🫶🏾Hold Space for Your Emotions:
Journaling or talking to a trusted friend can help process what you’re feeling, reducing the emotional intensity that fuels the stress response.
🫖Tap into Physical Comfort:
Wrap yourself in a weighted blanket, drink a warm cup of tea, or place a warm compress on your chest. Physical warmth and pressure can help soothe your body during times of grief or shock.
🧊Practice Cold Therapy:
Splash your face with cold water or hold an ice cube in your hand for a few moments. This can interrupt overwhelming feelings and reset your system.
🥗Focus on Small Acts of Nourishment:
Eat something nourishing, drink water, or rest. These small acts remind your body that it is safe and cared for, even in the midst of difficulty.
Healing takes time, but these tools can offer a starting point to gently guide your body back to balance.
