As a yoga instructor with s self-practice in anxiety reduction, I have quite a long list of stress reduction tools. I'll try to keep it short and not bore anyone.
Short term:
1) Embodiment / body scan = noticing what's going on in my body. Am I breathing quickly? Am I feeling shaky? Sweaty? Red-faced (frequent stress response for me)
2) Deep, slow breathing. There is a breathing sequence from MELT (restorative format that I teach) that draws awareness to the breath in all parts of the torso, called the "rebalance sequence." This is me number one tool when I'm in a place I can sit or lie quietly and breathe.
3) Cool water on my face, either washing my face or a damp cool washcloth
4) Napping, especially with a purring kitten when available (we have 4 cats so this is usually available)
5) Crafting - scrapbooking, rubber stamping
6) Fresh air and sunlight on my face
Long term:
1) Accumulating positive emotions - making time to do things I enjoy and connection with my important people.
2) Therapy / DBT. After a traumatic event 2023 and the death of my best friend early 2024, I joined a 30 week program in dialectic behavioral therapy, it increased my ability to manage emotions, be mindful, and tolerate stress. Now, I check in with a therapist monthly to maintain my ability to regulate emotions and stress.
3) Practicing what I preach. I'm an excellent fitness instructor in yoga, MELT, pilates etc. yet the very care and kindness and thoughtfulness I extend so easily and graciously to my clients I don't take the time to give to myself. So I have to set a time at night a few nights a week to do my MELT practice.
4) To do lists, so I don't get too behind on life then stress out.
