• 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.

• 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

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!

• 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

*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 !!! 👏🏻👏🏻❤️

• 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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-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

• 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 🧶🧶

• 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!

Reading a book

A long hot shower

Sitting at the beach watching the waves

• 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.

  
  

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

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

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.

A brisk walk

Few deep long breaths

Looking up at the stars at night

Being near the ocean

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…