How to Soothe Yourself: Techniques to Calm Your Mind and Body
We all experience moments when life feels overwhelming. Stress, anxiety, or emotional distress can creep in, leaving us feeling tense, exhausted, or just plain stuck. For women navigating life after significant experiences like cancer recovery or other major life events, finding ways to soothe and nurture yourself is not just helpful—it’s essential. With the changing of the seasons sometimes leaving us feeling out of sorts, here are some practical strategies for finding comfort, calm, and clarity in times of stress.
1. Embrace Deep Breathing
Our breath is a powerful tool to calm the mind and body. When we are stressed, our breathing tends to become shallow, which signals the body to stay in a state of alertness. To break the cycle, try deep breathing exercises:
Find a quiet space where you can sit or lie down comfortably.
Breathe in deeply through your nose for a count of four, filling your lungs fully.
Hold for a count of four, then slowly exhale through your mouth for a count of six.
Repeat this for five minutes, focusing on the sensation of the breath entering and leaving your body.
Deep breathing can help lower blood pressure, reduce tension, and increase the feeling of calmness.
2. Create a Comforting Environment
Your surroundings have a significant impact on your state of mind. A soothing environment can instantly lift your mood and make you feel more relaxed.
Set up a calming space in your home. It doesn’t need to be a whole room—just a corner with a cosy chair, a soft blanket, and a few of your favourite things (like candles, a diffuser, or inspiring books).
Play soothing music or sounds. Gentle instrumental music, nature sounds, or binaural beats can create a peaceful ambiance.
Surround yourself with comforting scents. Essential oils like lavender, chamomile, or sandalwood can help calm the mind and promote relaxation.
3. Practice Self-Compassion
Self-compassion means treating yourself with the same kindness and care that you would offer a friend. It’s about accepting your feelings without judgment and allowing yourself to be human.
Acknowledge your emotions without trying to push them away. Say to yourself, "It’s okay to feel this way right now."
Practice positive self-talk. Instead of beating yourself up over something, try saying, "I’m doing the best I can, and that’s enough."
Write a letter to yourself. Imagine writing to a dear friend who’s going through a tough time, offering words of comfort and support. Then read the letter to yourself.
4. Mindful Movement
Gentle physical activity can help release built-up tension and improve your mood.
Try yoga or tai chi. Both practices combine movement with breath, creating a calming effect on the nervous system.
Go for a walk in nature. Being outdoors, even for a short time, can help clear your mind and lift your spirits.
Dance it out. Put on your favourite song and move your body freely. Letting yourself move to the rhythm can be liberating and fun.
5. Grounding Techniques
Grounding techniques are strategies that help you stay in the present moment, especially when you're feeling overwhelmed.
The 5-4-3-2-1 Technique: Focus on your senses to bring your attention to the present moment.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Feel the earth beneath your feet. Whether you’re standing on grass, sand, or a hardwood floor, focus on the connection with the ground to feel more anchored.
6. Journaling for Release
Writing down your thoughts and feelings can be incredibly therapeutic. It’s a great way to express emotions and release stress.
Start with a brain dump. Write whatever comes to mind without worrying about grammar or structure.
Try gratitude journaling. List three things you’re grateful for each day. Focusing on the positives, even small ones, can help shift your mindset.
Write about what’s bothering you. Sometimes, putting it into words can make the problem seem more manageable.
7. Warm Baths and Comforting Touch
The warmth of a bath can relax tense muscles and soothe the mind.
Add Epsom salts to your bath. The magnesium in the salts can help ease muscle tension.
Include calming essential oils like lavender or eucalyptus.
Use a heating pad or warm blanket if a bath isn’t feasible. Wrapping yourself in warmth can be incredibly comforting.
8. Seek Connection and Support
Sometimes, we all need a little extra support from others.
Reach out to a friend or loved one. Talking things through with someone you trust can provide comfort.
Join a support group or community. If you’re going through a significant life event like cancer recovery, connecting with others who understand can help you feel less alone.
Consider professional help if your feelings become too overwhelming. There’s no shame in seeking therapy or counseling; it’s a sign of strength.
9. Set Boundaries and Practice Saying No
Overcommitting can lead to stress and burnout. It’s okay to prioritize your well-being by saying no to activities that don’t serve you.
Know your limits and respect them.
Politely decline invitations or requests if they feel overwhelming. You don’t need to give an elaborate explanation.
Schedule downtime in your calendar just like you would any other commitment. Rest is a valid and important use of your time.
10. Cultivate a Soothing Night time Routine
Quality sleep is vital for emotional and physical well-being.
Dim the lights an hour before bedtime to signal to your body that it’s time to wind down.
Avoid screens for at least 30 minutes before bed, as the blue light can interfere with sleep hormones.
Incorporate a calming activity like reading, meditating, or stretching before bed.
Final Thoughts
The journey to inner peace is not a straight path, and there will be days when it feels more difficult than others. Remember, it’s okay to take things one step at a time. By incorporating these soothing practices into your daily life, you can create a nurturing environment that supports your mental and emotional health. You deserve to feel calm, supported, and at ease—no matter what life brings your way.
Thanks for reading it means a lot to me, Gabby x
You can download my ebook here if you want some simple steps to improve your confidence today
https://www.confidenceaftercancer.co.uk/page/262093
Information on keeping safe by managing your exposure to toxins – click here
Toxins information PDF - Gabrielle Mottershead (confidenceaftercancer.co.uk)
If you want to know more about a plan for healing mind, body and spirit when treatment ends - check out my online course – you can reclaim your health and happiness here: https://www.confidenceaftercancer.co.uk/page/264158-confidence-after-cancer
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