The Calm Rest Strategy

Would you like a strategy for navigating situations that increase your stress, create tension within, or bring rise to your anxiety? The C.A.L.M. Reset Strategy offers simple steps for grounding your emotions by engaging your body and mind in effective regulation practices.

Instructions

  1. Pump lotion into your hands.
  2. Rub in gentle and rhythmic strokes.
  3. Cup hands near nose and inhale aroma.
  4. Exhale slowly 1-2-3-4.
  5. Repeat breathing two times.

Have you received a bottle of lotion from StableMinded?

Our lotion is sourced from Cedarmeadow.farms. We are an affiliate, so your purchase goes to the StableMinded Scholarship Fund for clients in financial need.

Cedarmeadow Farm Lotion

Check Your Breathing

Did you know that is common to take shallow breaths, breathing from your chest instead of from your belly and lungs? Chest breathing is common for those who struggle with anxiety. So take a moment to check your breathing.

  1. Place a hand on your stomach.
  2. Place a hand on your chest.
  3. Inhale/exhale.
  4. Do it again, and when you inhale, notice which way your chest moves. Does it go up/out? That means you're breathing from your chest.
  5. Inhale again and see if you can fill your belly so that it moves out.
  6. Exhale.
  7. Try it again, with a slow inhale, filling your belly, and then exhale like you're blowing out a candle.

Practice this breathing often throughout the day until it becomes natural.

Box Breathing Exercises

The Box Breathing exercise is a simple strategy to help reduce anxiety by slowing your breathing down and grounding in the moment.

Option 1: Inhale-Hold-Exhale-Hold

  1. Inhale to a count of four.
  2. Exhale slowly, blowing the air out of your mouth like you're blowing out a candle.
  3. Inhale again.
  4. Hold for a count of 4.
  5. Exhale.
  6. Inhale.
  7. Hold for a count of 4.
  8. Exhale.

Option 2: Draw the Box

  1. Inhale to a count of four.
  2. Exhale slowly, blowing the air out of your mouth like you're blowing out a candle.
  3. Inhale again.
  4. Exhale slowly, this time imagining drawing a box with your breath 1-2-3-4.
  5. Repeat as needed.
Box Breathing

Grounding Exercise

A great way to reduce anxiety and return to a state of calm is to practice the 5-4-3-2-1 grounding exercise. You can combine this exercise with the Calm Reset Strategy by starting with the lotion and breathing, and then do 5-4-3-2-1. Between each step, take a deep inhale and exhale.

  1. Inhale/exhale.
  2. Name 5 things you see.
  3. Inhale/exhale.
  4. Name 3 things you hear.
  5. Inhale/exhale.
  6. Name 3 things you smell.
  7. Inhale/exhale.
  8. Name 2 things you can touch (or feel next to your skin).
  9. Inhale/exhale.
  10. Name 1 thing you feel on the inside (a sensation, like warmth in your belly, or emotion, like peace).
5-4-3-2-1 Grounding Technique Poster (Pinterest Pin (1000 × 1500)) (2)

Book a Consulation Session

Would you like one-on-one support in learning how to adopt these strategies to improve your well-being? Book a Consultation Session so that we can connect and determine the best coaching package for you.

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