For Mental Health Awareness Month I wanted to include this list of activities from Reach Out Recovery that are good for any age to help you get out of Flight or Fight mode. I hope you find some of them helpful.
Nervous System Reset
For anxious, disconnected, or overwhelmed moments
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SLOW YOUR BREATH
Inhale 4 counts. Exhale 6 to 8. Longer exhales signal safety.
GROUND YOUR SENSES
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
ADD GENTLE MOVEMENT
Stretch, sway, fold forward, or tap your arms
USE TEMPERATURE OR TEXTURE
Cold water, warm tea, crunchy snacks, soft fabric
MAKE SOUND
Hum, sing softly, or speak reassuring words out loud.
LOWER STIMULATION
Dim lights, pause screens, reduce noise
ENGAGE SCENT
Essential oils, citrus, spices, fresh air
REORIENT TO THE PRESENT
“I’m here. I’m safe. I’m in my body.”
ADD COMFORTING WEIGHT
Blanket, pillow, or hands resting on your chest or lap.
CREATE A CALM MOMENT
Sit somewhere cozy until your breath naturally slows.
GROUND THROUGH YOUR FEET
Put your feet beneath you and gently push down for a few breaths.