What do you do when things start to feel as though your life is quite intense or things are going out of your control? There are going to be situations in your life where you face some form of stress. It can be something as minor as dropping a glass of water on the floor to serious issues where you learn your loved one has a chronic illness.
When facing such situations, irrespective of their intensity, your body prepares itself to respond. You feel your muscles tensing up, your breathing speeds up, and your heart starts to pace. This is your body’s natural response to stressful situations.
What can you do to make sure you have what it takes to handle these conditions? You can’t avoid them as it is inevitable you will face a stressful situation. A better option would be to find healthy situations which help you calm down.
What can you turn to in times like this? One way is to try spiritual self-soothing techniques which will help keep things together.
What are spiritual self-soothing techniques?
If this is the first time you’re coming across this, don’t worry. Most people focus on their mental and physical health when it comes to taking care of themselves. It is common to forget about giving your spirit the attention and care it deserves.
Self-soothing techniques are practices you can use to calm yourself down when you find yourself in stressful situations. By taking the spiritual route, you gain the strength to hold yourself together. It makes you feel as though there is plenty of support in your life.
You become mindful of yourself and everything going on around you. At the same time, you learn about your true emotions, gain new perspectives, and feel grounded. As spirituality is a personal journey, regardless of which path you choose, you’ll find solace.
During times of distress, spiritual self-soothing techniques help connect with your inner self. You gain peace within yourself while overcoming symptoms of stress. It gives you clarity, helping you make the best decision depending on the situation.
What spiritual self-soothing techniques should you try?
The burning question on your mind is – where do you start? Given below are spiritual self-soothing techniques you must try:
Gratitude
Practicing gratitude is one of the best self-soothing techniques as it helps you feel good. When done correctly, it makes you happy. During challenging times, it can give you the strength to overcome your situation. With practice, it can be your go-to technique to calm yourself. Use the tips below to help yourself spiritually:
· Look for things you’re grateful for in your life – When you’re in a stressful situation, it is easier to find mistakes and problems. If you aren’t careful, it can spiral out of control, adding to your stress. Instead, start finding things you’re grateful for in your life. Even if it is something small, it’s a great way to start practicing gratitude.
· Always make a note of things you find grateful – Make sure you write what you’re grateful for as it can help you in the future. For instance, if you find yourself in a stressful situation, you can look at these notes. It can bring you back to a sense of calmness, giving you everything you need to handle what is going on in your life.
Journal
Journaling is an excellent self-soothing technique you can try during challenging times. It acts as an outlet for what you’re feeling in your present situation. A simple yet powerful technique, it can bring you back to your senses. You gain a sense of clarity and control when you finish journaling.
When it comes to journaling, don’t pay attention to the medium you use. Whether it is on paper or a screen, the goal is to write your feelings. Some people like to use conventional diaries while others like note-taking apps. If you aren’t sure about which one to use, try both and see how you feel. Here are a handful of additional tips you can follow when you feel your situation is going out of control:
· Welcome all thoughts – When journaling, it isn’t necessary you only have to write about positive things. In fact, trying to suppress the truth can make matters worse. Whatever is on your mind, make it a point to write them down without judgment. It can help you feel relaxed and lighter at the end of the session.
· Don’t pay attention to your writing mistakes – Although it can be challenging, avoid paying attention to how you write. If you make any mistakes in grammar or punctuation, don’t try to correct them. The reason is it interrupts your flow, preventing you from venting out your feelings.
· Time doesn’t matter – While writing in your journal, you don’t have to set a timer. It can feel restrictive, while also adding to the stress. Write all your feelings and thoughts. Dig deep and don’t think twice about what you enter in your journal.
· Reflect after writing – Once you feel like you’ve finished writing, go through it again. This is a great practice as it will help you gain a sense of clarity in your current situation. If you observe any realizations, make sure you highlight them.
Sometimes, you feel stuck, making it harder to write. What should you do in this situation? You can ask yourself these questions, which will get your writer’s juice going:
· How am I feeling right now?
· Why am I feeling this way?
· What problem am I facing at this moment?
· What can I do to change my situation?
· Am I being dishonest to myself?
Meditation
One of the easiest ways to calm yourself down is through meditation. The best part about this is that you can do it anywhere. Initially, when things are looking stressful, you might find it challenging to practice this spiritual self-soothing technique.
Fortunately, you don’t have to go out of your way to meditate and gain a sense of clarity and control over your situation. With sufficient practice, you can anchor yourself to the present moment. It gives you all the space you need to take a breather from the stressful situation.
Although it looks simple, you should keep this in mind – meditation takes patience. Follow these tips to ensure you make the most of every session:
· Find a comfortable place – Start looking for any place where you can sit and breathe.
· Focus on your breathing – Once you find a comfortable place, pay attention to your breathing. As you inhale and exhale, pay attention to how your body reacts to this natural process.
· Deep inhales and exhales – Every time you breathe, inhale deeply. Similarly, as you exhale, try to extend it as much as possible.
· Pay attention to your wandering mind – As you focus on your breath, your mind starts to wander. The moment you notice this, try to bring your attention back to your breath.
· Set a timer – Initially, it can be challenging to meditate. Set a timer to 5 – 10 minutes when starting.
· Finish with mindfulness – When you feel composed, slowly open your eyes. Pay close attention to how your body feels after meditating.
This type of mediation is a basic technique. Once you become accustomed to this practice, try other styles of meditation.
Mindful walking
Another self-soothing technique you can try to keep a cool head is mindful walking. It is a great way to gather your thoughts, especially when you feel stuck or in an endless loop of negative thoughts.
You get the opportunity to practice awareness, ensuring you feel centered and calm by the end of the walk. Here are some tips you can follow for mindful walking:
· Choose a location – Find a place where you can walk without any distractions. A quiet space such as a nearby park or a hallway will suffice.
· Start comfortably – Avoid walking at a fast pace as you won’t find it effective. Instead, walk at a speed natural for you.
· Pay attention to every step – As you walk, observe how your legs move. When you feel your mind wandering, bring it back.
· Change your focus to what you hear, smell, and see – Now, pay attention to what you hear from your environment. Don’t label them as pleasant and unpleasant. Similarly, observe what you smell and see. While using this self-soothing technique, always make sure you are aware of your surroundings.
· Bring your attention back to how you walk – When you feel like you’re done, notice how you walk. Come to a standstill to finish this session of mindful walking.
Awareness is key for mindful walking as it is easy to lose track of your surroundings. If you are outdoors, you can run into obstacles if you don’t pay attention.
These are some of the spiritual self-soothing techniques you can try to overcome stress. Find what works for you and stick to it. With adequate practice, these spiritual methods become powerful tools. They help you rise above your challenges and come out as a stronger individual.
