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:

  1. How am I feeling
  2. What are my options?
  3. What is one thing I can try?
  4. 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.