How do I soothe myself when dysregulated?
You can soothe yourself in many ways when you are dysregulated, in my experience the best ways are physical. I regularly work with new clients on is physical soothing. It’s easy to fall into the trap of thinking of ourselves as cognitive beings, and forget that we live in our bodies and our nervous systems reside there. Feeling safe and comfortable are essential pre-requisites for good mental health and this is something we can’t think our way into.
There are many ways to support our mental well-being with physical soothing, but let’s take a quick look at hugs for a start. Having a decent hug triggers chemical reactions in our body that make us feel better.
Studies show that hugs:
Boost dopamine and serotonin—feel-good neurotransmitters.
Lower cortisol (the stress hormone).
Boost oxytocin (often called the “love hormone”).
Improve circulation.
Release tension in the body.
A hug doesn’t have to come from another person, although that is really lovely. Here are some other ways of self-soothing physically that I found courtesy of the Noom app:
Give yourself a hug.
Hug a pillow—or a loved one, or a tree, or anything else special to you
Wrap yourself in a blanket.
Rub a soft or textured surface.
Make a “worry stone” that’s a smooth rock you can rub with your thumb.
Rub your hands together.
Cuddle and pet a furry friend.
Do some gentle yoga stretches and focus on the physical sensations.
Get a neck massager and knead away any knots in your neck and shoulders.
Learning to soften and take care of our physical body does not always come naturally, and it can provoke strong reactions or even resistance. For support in befriending your body and treating yourself with love, get in touch for psychotherapy sessions at fjchrichard@ gmail.com or on 01325 605160.
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