QUICK GUIDE TO SELF CARE DURING CHAOTIC TIMES
The key to health during times of upheaval and chaos is having great nervous system regulation. Trauma tends to disregulate our nervous system. For many people their old traumas are coming up as well because of what’s happening in the world. So please be extra nurturing with yourself during these times. Take stuff off your plate when you can. Say no to people. Do less. Make room for yourself. You deserve it. It’s important.
There are two modes for trauma.
Stuck on “on” or stuck on “off”.
When you’re stuck on “ON”—your nervous system is jacked way up.
Signs of this is being hyper vigilant, anxiety/fear, stuck in anger/rage, fixated on the screen
Or stuck on off—your system is shutting down—signs of this are depression, disassociation, low energy, feeling drained
How are you feeling now? Have you been stuck in either of these ranges? If so, take that as a cue for some self care.
Ways to regulate the nervous system (please note that what works for one person may not work for others and these are merely generalized suggestions)
⁃ Remove yourself from media/people/situations that increase the symptoms above (crucial! Your system can’t relax unless you take space form what’s activating it)
⁃ Build healthy support systems of people who you feel you can talk to when you feel scared or sad (friends who are a calming loving presence, communities, therapists, coaches, etc)
⁃ Make your exhale twice as long in length as the inhale
⁃ Lower belly breathing (focus your inhale and exhale in expanding and contracting the lower belly). This causes immediate deactivation as the lower belly is the nucleus of the nervous system
⁃ Take a bath
⁃ Get a Massage
⁃ Yin yoga
⁃ Meditation that focuses on deep breathing like above
⁃ Get off the screen and read a book
⁃ Go wrap yourself in a blanket (as an added weighted blankets also do wonders for anxiety)
If you tends towards getting stuck on OFF (depressed, low energy) you need more up-regulating activities like:
- Going for a walk in nature
- Dancing
- Exercise
- Vinyasa style yoga
- Or anything that gets your blood flowing!
Feel free to post ideas for others if I missed something that relaxes you and helps you feel safe. Take care of yourselves.
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