Here are a few self-soothing exercises that can help you to manage stress, calm your emotions, and reconnect with yourself

Deep Breathing Exercise (Box Breathing)

Purpose: To help calm your nervous system and reduce stress by focusing on the breath.
How to do it:

• Find a comfortable, quiet space where you won’t be disturbed.
• Close your eyes and take a deep breath in through your nose for a count of 4 seconds.
• Hold your breath for 4 seconds.
• Slowly exhale through your mouth for 4 seconds.
• Pause and hold the breath out for another 4 seconds.
• Repeat the process for 4-5 minutes, focusing solely on the rhythm of your breath.
• As you breathe, notice any tension in your body and release it with each exhale.

5-4-3-2-1 Grounding Exercise

Purpose: To help you focus on the present moment and alleviate overwhelming feelings of anxiety or stress.
How to do it:

• 5 things you can see: Look around and name five objects you can see.
• 4 things you can touch: Focus on four things you can physically feel, like the ground beneath you or the texture of your clothes.
• 3 things you can hear: Listen carefully and name three sounds you can hear right now.
• 2 things you can smell: Take a deep breath and identify two smells around you. (If there are none, try imagining your favourite scents.)
• 1 thing you can taste: Take a sip of water or focus on the taste in your mouth.
• This exercise helps you to reconnect with your surroundings and brings awareness to the present moment.

Progressive Muscle Relaxation (PMR)

Purpose: To release tension in the body and promote physical and mental relaxation.
How to do it:

• Sit or lie down in a comfortable position.
• Start by tensing the muscles in your feet. Hold the tension for 5-10 seconds, then slowly release.
• Move upwards, tensing and releasing each muscle group: calves, thighs, stomach, hands, arms, shoulders, neck, and face.
• Pay attention to how your body feels as you release the tension. Focus on the contrast between tension and relaxation.
• Continue until you've worked through your entire body, taking deep, slow breaths throughout.

Counting Backwards

Purpose: To calm racing thoughts and centre yourself when feeling anxious.
How to do it:

• Sit or stand in a quiet space.
• Close your eyes and slowly begin to count backwards from 100. If you get distracted, start again from where you left off.
• Focus your attention on each number as you count down. This helps distract your mind from anxious thoughts and brings you into the present moment.
• If you feel overwhelmed, you can count by tens (e.g., 100, 90, 80) for an added challenge.
• The key is to engage fully with the counting, helping you ground yourself in the now.

Gratitude Journaling

Purpose: To shift focus from stress or negativity to feelings of appreciation.
How to do it:

• Take a notebook or open a digital document.
• Write down three things you're grateful for each day. They can be small or big, from something as simple as a warm cup of tea to something significant like family or good health.
• If you’re feeling stressed, try to find at least one positive thing in your day, no matter how small, and reflect on why it made you feel good.
• This exercise can shift your focus to the positives in your life, helping you feel grounded and content.