Self Soothing

[MemphisAdhd1988]

Please share some suggestions for self-soothing / calming. My brain has used stimulation to calm itself for a long long time. I have given up/ quit a lot over the last month, all of my unhealthy soothing techniques. Unfortunately, those were all of my techniques. I am exercising 4-5 days a week and that feels good, but it isnt enough. Does all this make sense? 😀

[New-Diagnosis]

Hi. Exercise outdoors works great for me. I also need to remind myself to take deep breaths when I start to get stressed.

[Newcassie]

I would like to hear from others about this as well.

[Inquisitive_Polymath]

I could give you a million of those tips everyone throws around (well meaning friends) but the truth is you need to find what works for you. And if something works today but not a year from now, that's ok. That's why your mental health toolbox is there for you to add to and grow for times like this.

Recently I found myself feeling unable to find any center. Sounds silly but it was dominating my life and I couldn't get control over it (not with meds or anything else I did).I just found a meditation on Insight Timer that is for the vagus nerve. It's less than 10 minutes long and strongly recommend you try it once, following his easy instructions. I was shocked by how the exhalation through my mouth with the vibration using my lips helped. I felt incredibly silly at first but it worked. The vagus nerve directly impacts both physical and mental. So doing something physical, like this guy's instructions, helps the mental.

Insight Timer has a free level and premium level. Most of their fantastic stuff is under the free level, including this mediation. I'm giving a few that helped me.

(1) (9 minutes) - Vagus Nerve Meditation - insighttimer.com/newlifecou...

(2) (5 minutes) - If possible, put headphones on when you listen to this and just sit back (or lay down), take a breath, and just listen to this. The person is doing what is called throat-singing. But no words, just a very relaxing and soothing 5 minute recording.

insighttimer.com/highercall...

(3) Insight Timer - Search results for "vagus nerve". When it takes you to those results, you'll see that towards the top it says "Top", "Tracks", "Courses", etc. It is "Tracks" that you want to click on if you want to explore for yourself. So far the two I listed were the best vagus nerve tracks I found. However, everyone is different and you could easily enjoy some of the others in that search return.

insighttimer.com/search?que...

Hope some of this helps. My heart goes out to you as I've been there before and it is a horrible feeling. Good luck and take care of yourself.

[hyperfocusaficionado]

I keep adding to my little reminder list:MY STRATEGIES:

To calm down

• Remove myself from triggering situation

• Take a shower

• Have a bath

• Cuddle Dolci (cat)

• Light a candle

• Diffuse oil

• Turn lights down

• Listen to soothing audio voice or music

• Do an audio mediation

• Go for a walk

To focus

• Chew gum (save chewed cheeks/lips!)

• Have a snack/drink

• Stretch

• Listen to music

• Go to a cafe or other different setting

• Use noise cancelling earphones

• Doodle/paint/sketch as I read/listen

• Plan to teach it to someone else after

• Turn lights down

• Walk instead of sitting for calls/mtgs

To get going

• Break the task into steps. Do the 1st one

• Set a timer

• Tell someone what I'm going to do

• Play a positive podcast or song

• Take a quick walk

• Have a cold shower

• Look through good memories

• Do it with someone

• Go for a drive, run an errand

• Change the setting

Ease physical or emotional pain

• Cry it out - in the shower is good

• Hug Dolci

• Listen to inspiring audio

• Turn lights down

• Sleep

• Talk about it to someone when ready

• Distract with something fun & exciting

To feel sociable and communicative

(Overcoming social anxiety)

• Hold a kids hand or baby

• Attend with a friend

• Have something to do

• Hug at the start of an evening

• Be somewhere early or on time

• Give Dolci a Cuddle

• Give/have a massage

• Have a shower

• Talk at a spa place

• Sit by a warm fire

• Look at pictures I love

• Have a drink

• Talk to family/friends

• Walk & talk instead of sitting

To sleep if struggling:

• Take time away from people/noise/lights

• Have a bath with oils

• Avoid rushing round

• Do exercise earlier in the day

• Have a snack if hungry

• Have a hot drink

• Listen to a sleep story/meditation

• Try not to nap during day or sleep in

WHAT WOULD YOU ADD?