The world can often feel a little crazy, we are faced with all kinds of challenges. It's useful to have some quick techniques to calm and soothe your soul when adversity arises or anxiety takes hold. When you are feeling stressed or anxious, no matter where you are, these simple techniques can help to restore calm and a sense of ease.
- The first approach is to consciously breathe out and let go of any tension that you may be holding. A simple deep breath has the power to transform our experience in any moment. Conscious breathing is said to be one of the best antidotes to stress, anxiety and depression. I wrote a popular article about the value of breathing consciously if you want to read more.
- Physical touch can be immensely healing. It has the ability to slow your heart rate, decrease your blood pressure, increase endorphin levels, reduce anxiety, aid sleep and strengthen your immune system. While many may be currently isolated, you can still use touch on yourself, perhaps stroke your arm. Effleurage massage or stroking massage is a technique that involves slow strokes, it has additional benefits when it is done over parts of the body with skin hair. Placing your hand on your heart is another form of touch that can feel particularly nourishing, perhaps making a clockwise circular motion with your hand over your chest. As a reflexologist, I am a huge advocate of foot rubs, take out your favourite oil or cream and massage your tootsies. You may also stimulate reflex points to support and balance your system, here are some ideas for DIY reflexology. If you are living with others, why not offer them a massage or some touch, both of you will reap the rewards (and they may even offer to massage you in return!). I also love to hug tree and yes they do hug back!
- Gratitude is known to be directly related to joy and so practising gratitude uplifts our souls. Simply bring to mind things in your life that you are grateful for. We can also bring to mind things that bring us joy, such as a memory of a joyful time or a person that we love. Here is an inspiring video with Brene Brown looking at her research which demonstrated that practising gratitude relates to increased joy. "It's not joy that makes us grateful, it's gratitude that makes us joyful." (Brene Brown). There are many ways through which we can practise gratitude, such as using a gratitude journal, naming things you are grateful for at certain times of the day, expressing our appreciation to others, saying grace or sharing blessings with family and loved ones.
- Spending some time connecting with nature, a walk in the woods or along a beach is extremely beenficial and restorative. No matter where you are, there will be some nature to connect with, maybe the clouds in the sky or a potted plant or the ground beneath your feet. “Nature isn’t a miracle cure for diseases, but by interacting with it, spending time in it, experiencing it and appreciating it we can reap the benefits of feeling happier and healthier as a result.” (McRobert). It's worthwhile to cultivate a sense of wonder and awe around our natural world, look at something as if it is the first time you have ever seen it. I love walking barefoot, this is also known as earthing and there is now scientific evidence showing a number of remarkable health advantages, such as increasing antioxidants, reducing inflammation, and improving sleep. So kick off those shoes!
- Express your unique soul's creativity - sing, dance, garden, learn something new, draw, be silly... whatever it is that encourages lightness within you. If like me you tend to procrastinate then just begin and Create Art, not excuses. Mark Manson suggests that action isn't just the effect of motivation; it's also the cause of it. By doing something we can initiate motivation within us and become inspired. You know the feeling.... brainstorm activities that bring joy to your soul and then spend time engaging with them.
- Be nourishing and gentle with yourself. Create a small space (or a large space is even better) in each day to do something nurturing for yourself, even if it's just lighting a candle, listening to a favourite piece of music or having your favourite mug of tea. The things you love and find comforting are unique to you, so allow yourself to indulge in them without feeling guilty. By loving yourself you have more to give to the rest of the world. The other thing that can help to soothe our souls is to help someone else, reach out to someone who is by themselves or drop some soup off with a neighbour or find a flower for someone you love.
- Finally (and perhpas most effectively) to soothe your soul become more present and let go of any worries or fear-based thoughts. It is a cliche though true none-the-less that the only moment we have is right here, right now. When I come into the moment, I realise that right now all is well. So if you catch yourself being tight or wound up become mindful of the present moment, tune in to your senses and what is happening around you. You may find that all is very well :)
Here's a fun video to inspire some singing or dancing or maybe both, boopa dada - enjoy!
With love and ease from my soul to yours, Fiona
Fiona is an Active Listening therapist, reflexologist, mentor and experienced doula. She is passionate about living true to her heart and soul and empowering others to do the same. She holds women's retreats in Scotland and runs various workshops related to the vibrancy of conscious plant based eating and women's issues including being childless/free and loves joining women in circle. Her website is www.fionareilly.co.uk or click here for her facebook page - True Living
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