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Tips and Resources to Help Keep Your Nervous System Calm During the Coronavirus Shelter-in-Place Times

Even if you're a nervous system regulation ninja, times like this can get us dysregulated. And the health of our nervous system impacts our patience levels, our anxiety levels, our reactivity, our ability to stay present, our sleep, our productivity...and, because our...

Tips To Calm Your Nervous System “In The Moment”

Bring your attention to your physical sensations in your body Feel the chair under your butt, your feet on the ground. Notice your breath and what it does. Pay attention to sensations in your body - heat, coolness, tingling, tension. Put your attention there. Notice...

How to Make Sure Your Kids FEEL Unconditionally Loved

I know you love your kids. Unconditionally. The real question isn’t whether we love our kids, but rather – do they FEEL loved unconditionally. You may be thinking, “Of course they do!” But so often I find that we make love and acceptance conditional—without even...

15 Tips to Stay Connected to Your Tweens and Teens

The most common theme with my clients who have kids aged 8 and up is their concern that their relationship is changing and their fear that they’ll lose their close connected relationship with their kids as they get older. My experience and research tells me that we...

Why I Ignore My Kids

The other day my son came home from school and I ignored him. Or that’s what it might have looked like. But really, I was connecting on his terms. Read more Expanded Views on Parenting. It kills me a little bit. When my kids come home, I want to check in: “How was...

Who Am I to Tell You How to Parent?

Against my better judgment and intentions, I still jump in with solutions even when I know my kids should figure stuff out on their own. I still give too much advice. Just tonight at bedtime my son told me something and I didn’t handle it the way I wished I would...

How to Respond When Your Kids “Disrespect” You

Is it important to you that your kids have a voice? You know – that they question things, not just take things at face value, and feel like they can stand up for things they believe in? Read more Expanded Views on Parenting. Yea? Me too. It’s actually really important...

How To Raise Kids To Be Prepared For This Wild New World

If we want our kids to be successful, emotionally healthy, and happy in this wild, new world we live in, we need to shift the parenting paradigm. Read more Expanded Views on Parenting Whether you’re looking into the eyes of your new baby, bringing your child to...

How to Stop Reacting and Start Responding to Your Teen

Parents and kids have the ability to trigger each other as no one else can. Read more Expanded Views on Parenting. “You have no idea what a bad day I had…I have no patience for you right now…” “What were you thinking!?!?” “You need to learn a lesson about respect,...

I Screwed Up! Repairing Trust With Your Child

Recently I was triggered and totally reacted to my son in a way I wished I had not. In the midst of my temper tantrum, I noticed his expression and could see that he was really impacted, I could see the sadness in his eyes and the discomfort in his body language. Read...

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Bring your attention to your physical sensations in your body

Feel the chair under your butt, your feet on the ground. Notice your breath and what it does. Pay attention to sensations in your body – heat, coolness, tingling, tension. Put your attention there. Notice what it feels like to have the air on your skin. Your socks rubbing on your feet. Notice the saliva in your mouth. Lightly run one or two fingers over your lips. Notice if you feel some anxiety and instead of pushing it away, stay with it for a couple of moments. Offer yourself some compassion and care.

Spend a couple of minutes focusing on your breath

Slow your breath down. Count your breath. Notice the air coming in and out of your nostrils. Focus on your out breath to calm down. Focus on breathing in through your nose expanding your belly, holding for 1-2 seconds when full, then exhaling and pressing all the air out and pressing belly button to your spine. Do this 5 times.

Use your imagination

tree, sunset, amazing

Photo by Bessi on Pixabay

Focus on positive feelings or peaceful imagery while breathing – think of someone you love, have gratitude, self-compassion, etc.

Ground yourself using one of these techniques

• Lean back when you feel angry
• Lean toward when you want to run away/escape
• Elongate your out breath
• Feel your feet on the floor
• Feel your bottom on the chair
• Look at your hands
• Do 10 seconds of jumping jacks
• Do 5 pushups or hold plank for 15 seconds
• Count to 10
• Put your hand on your heart
• Imagine you are a tree and that you have roots that go deep into the ground

And here’s the bonus…when you reduce your stress levels and calm your nervous system, your immune system is strengthened as well!

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