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As a mum of 5 I find most days can feel stressful but I’ve learnt to slow down in these moments and really ask myself “what is the rush?” And 99.9% there isn’t a rush. It’s my nervous system. Since I was a little girl, I have journaled. Journaled through childhood trauma, journaled through my hards, even managed to turn away medications all because journaling helped me that much. Because when it’s on paper, I feel less heavy like it’s no longer being carried on my chest. And it’s my #1 tool! And I will always take it with me everywhere I go.

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My reset helpers:

1) moving - going for a mini walk, standing and moving around, stretching… anything

2) music - love the aura fixing wavelength vibrations music. Actually calms me

3) breathing slowly and resetting my posture

4) talking to a friend

5) reading!! Obsessed with losing myself in a book… although sometimes get too lost and forget to process the stress…

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water - being near it (ocean, lake, river), a long hot shower, and obviously drinking it

walking - i love a good walk, especially in nature with some fresh air and peace and quiet

nature - lush grass, warm sand, cloud watching, star-gazing, sunsets, lakes, the ocean

nap - start over again. if i can sleep (maybe this is a procrastination thing) then i wake up feeling like it’s a reset

music - the easiest mood changer. i have a playlist called “can’t help it” because i can’t help having a little boogie to it. alternatively some zen music or a guided meditation/manifestation recording.

chats - i love a natter, so a rant, vent or just talking something out (even to myself) helps calm me - only with the right person ofc. a problem shared is a problem halved, right?

gratitude - sometimes it feels forced if you’re not in the mood, but going back to basics to realise how lucky i truly am

comforts - warm bed, hot shower, comfort tvs shows, cup of tea (or childhood snack)

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Dancing it out to a good song

A brisk walk

Few deep long breaths

Looking up at the stars at night

Being near the ocean

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When feeling stressed, I have started to ask myself “What would make the next hour feel 5% easier?”

1)physical reset - 10, slow, controlled breaths

2)mental - concentrate on thing that are in MY control not someone else’s

3)nervous system - wrap my arms around my body and remind myself I’m safe and okay

4)finish with a small win, a sense of completion: make the bed, prep my lunch for tomorrow or fold some washing.

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A walk on the beach alongside the ocean. Breathing with the waves and releasing any stress or tension

A slow cup of tea or coffee in the morning looking at the sky

A long hot shower

A talk with a trusted friend or family member

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A short brisk walk in fresh air to get those feelings out in the moment 🌬️.

Grounding feet on the grass or at the beach at least at the start and end of the week for maintenance.

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I have a few different things I go to depending on how I'm feeling.

If im nervous or anxious I literally shake it off. I put on an upbeat song shake my hands and do a silly dance for a few mins. Makes me laugh at myself and I often think of anxiety as trapped energy that I need to get out of my body.

If I'm feeling over stimulated and irritated I go sit in a quiet room and take slow deep breaths usually with a cup of tea and do that until I finish my tea.

If I'm feeling a little off and I'm unsure why I journal or if I have a problem I need to figure out I also find this helpful.

If I'm feeling a bit disconnected from myself I do a long guided meditation (45mins) with headphones on, I quite like doing this on a Friday evening to wash away the work week.

Looking at the stars for 5 mins before I go to bed and letting my imagination run wild.

A walk, sometimes quiet or sometimes with a podcast.

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A walk outside in fresh air

Reading a book

A long hot shower

Sitting at the beach watching the waves

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Puzzling - a great distraction from your thoughts.

Reading - especially a good fiction book.

The stars - especially on a clear crisp night. Attaching a story to them. For me I think of them as family who are no longer here and knowing they are always watching the good, the bad and the ugly, and feeling the gratitude for this life we get to live.

A spa or sauna - no phones, no noise.

And sometimes a 5min walk is all it takes.

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*With the context of being a mum to a 1 and 3 year old who are attached to my hip haha

Writing all thoughts, feelings, anything in my mind out in bullet points then consider the priorities and focus on one thing/feeling at a time

Get outside whenever things feel too much - walks, fresh air deep breaths, stand in the rain, take the kids everywhere!

Drawing, colouring, crafty stuff - brings out my inner child and some calmness

Call my husband, who always reminds me of what matters most!

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A short walkies where I really pump my arms, probably looking like a lunatic 💀

Allow myself 5 mins to sit in the pit and verbalise all my feelings and allow myself to be as dramatic and hyperbolic as I like. Allow myself the 5 mins and then it’s time to ground myself. It often leads me to be able to laugh about most things! 😅

Talking to my husband, friends and family 💖

Shaking my hands out (learnt this in my first reset and honestly works!) 👋🏼

Putting on music and sing/ scream 😂 as loud as I can

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My favs are:

Cuddles with my cat (when he allows it) 🐈‍⬛️

a hot drink in a quiet place, even better outside looking at the view

A good walk In the bush - without headphones!

Getting the coloring in books, found that this is also great with my 6 yr old who also finds it regulating

And at the moment knitting has been amazing for me - the click clack of the Needles and counting i find deeply relaxing 🧶🧶

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-Deep breathing and on the out breath pushing the air out like I'm trying to gently blow out a candle that won't blow out. Not a hard quick puff, a continuous, soft breath out.

-Taking space alone when necessary and able.

-Long shower/wash my hair/moisturise/(self care), etc

-Gratitude List

-Going for a walk

-Watching a funny show (Friends is my go to)

-Drink some water

-Talk to a friend or trusted person

-Guided mediation

-Acknowledge what's going on for me and remind myself it will be okay

-Mindfulness practice

-Watch a sunset

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My go-to reset buttons -

A long walk alone outside in nature! Very grateful that I am a 5 min walk from the beach and reserve where I can calm my mind! The sound of the ocean, and standing still and watching the waves roll in always fills me with peace and gratitude!

A “reset coffee/tea” - When I feel overwhelmed or exhausted I make myself a cup of coffee and go and sit on my bed, upstairs, away from the chaos of the house. Just to have a quiet moment and enjoy my hot drink ❤️

When my head feels loud and chaotic, I go and lay in my bed, cover myself in a warm blanket, noise-cancelling headphones on (to drown out the background noise/chaos), and listen to a guided practise/meditation - and breathe!

A drive (in the car alone), with my favourite songs playing extra loud!!

🫶

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My favourite tools in my toolkit are:

*Step outside to breathe in some fresh air ( there’s something about fresh air that recalibrates) 💨💨💨💨

*The meaningful hot drink. ☕️( mindfully making that cup of restorative tea ( or coffee) and naming it as the moment of calm. I find that actually marking the moment and naming it as the definitive time to pause is the powerful tool)

*A ruthless brain dump. 🧠🤯

Writing down and hashing out exactly what the stress source is! What is humming and circling the drain of stress? Is it a task ? Or is it a feeling? Name the poison !! Once I name it it takes away its power !

As a newbie I have also just discovered the guided meditation! What a game changer !!! 👏🏻👏🏻❤️

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Some of my favourite reset buttons:

Box breathing - inhale for 4 seconds, hold for 4, exhale for 4, hold for 4

Call a friend or family member that always helps you to feel better

Do a quick ‘brain dump’ of anything in your head to get it out so your mind doesn’t have to hold onto it

Have a bath with epsom salts, candles & calming music

Listen to one of Britts guided practices or Yoga Nidra online

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Some of my favourites are:

Taking a long shower - sometimes with a lavender shower steamer (like a bath bomb for the shower)

Listening to Britt’s Guided Practices

Listening to music

Going for a walk or to the gym

Sitting by the ocean

L-theanine has made a big difference for me too, I’ve tried a few types but one of my favourites at the moment is the Berry flavored Rapid Calm.

Going for a Sauna - especially with the group!

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My quick tips:

Drink a glass of water

Run hands under cold water

Walk around the block

Let Spotify pick a song at random and have a one song dance party

Drop my shoulders from my ears, unclench my jaw, tongue off roof of mouth and a deep breath in for 4, hold for 4, out for 4

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Britt's Trusty Reset Buttons:

10 Straw Breaths (i'm going to load a guided practice to teach you when you need a quick reset)

Phone free walk to the letterbox (I have a long driveway which helps)

Book & Cuddle with Aston NO PHONE NEAR

Taking my shoes off and going to stand on the grass - sometimes I lie down and watch the clouds move, I have a picnic blanket always ready by the door. I also have an egg chair outside which is nice and cosy in the winter with a cup of tea, to get fresh air and take a minute.

When i'm feeling flat and frozen, I have a joy playlist with songs that upregulate me and take me back into happy memories, weddings etc.

When i'm charged in the fight response (I describe in nervous system 101) I always use it to fuel a workout, often a SIT (I talk about this in Training 103). If you don't discharge the energy, it gets trapped in your body.

Chest Opening Stretch on my foam roller - it's in your workout library. It takes your body out of the defensive position and recalibrates the nervous system

I do a guided practice every night before bed, it's just my habit. It's part of my bedtime routine, and it settles my system after the day and has over time rebuilt my internal anchor of regulation that I can connect to day to day.