Self-Regulating Strategies
We can use self-regulating strategies to shift our mood, anxiety, and energy levels. This includes doing things that are activating and down regulating to help us return to a balanced state. Self-regulating begins from a place of awareness (observing and acknowledging how we feel), and leads to compassionate action (trying something to support ourselves). This is a flexible process of checking in and exploring different strategies day to day.
A simple check-in you can use is:
- How am I feeling
- What are my options?
- What is one thing I can try?
- Reflect and be open to trying something else
Activating Ideas — to help you feel alive and energised
- Diving under salty waves
- Dancing to a uplifting song
- Practicing hot yoga
- Walking with a friend
- Going for a run
- Jumping and shaking
- Playing with a pet
- Seeing someone smile
- Listening to your favourite song
- Washing cold water on your face
- Smelling flowers
- Taking a deep breath in and out
- Drinking sparkling water
- Smoke diffuser with peppermint oil
- Patting your body with your hands
Down-Regulating Ideas — to help you feel grounded and calm
- Watching the sun set
- Slow intuitive yoga
- Hugging a dear friend
- Hearing a beautiful voice
- Listening to ambient music
- Tidying your space
- Lighting a candle or incense
- Eating melted chocolate
- Drinking herbal tea
- Lying under a weighted blanket
- Taking a few conscious breaths
- Guiding your muscles to soften
- Having a warm shower or bath
- Placing a warm wet towel over your face
- Walking in nature
- Journaling about your day
- Placing your hands on your body
Want to explore this concept further? Here is a Self-Regulating Strategies Worksheet.