🌸 Finding Calm & Balance In a Busy World

 💙Calm Your Emotions

When emotions feel like too much, start small:

• Pause & breathe: Inhale for 4, hold for 2, exhale for 6. Repeat 3 times.

• Hand on heart: Place one hand on your heart and the other on your belly. Notice the rise and fall of your breath.

• Soothing words: Whisper to yourself: “This feeling is temporary. I am safe. I will get through this.”

🌿 Ground and Balance Your Body

• Nature connection: Step outside, feel the air on your skin, touch a tree, or walk barefoot on grass

• Oxytocin – stroking your pet or hugging a loved one for a prolonged time releases oxytocin and reduces cortisol

• Movement release: Shake out your arms, stretch, or do a few gentle yoga poses.

Somatic practices

- touching something soft or textured like a soft blanket, worry beads, or in the winter using weighed blankets

- putting feet or hands into cold water

- watch a lighted candle or fire (see meditation candles)

- box breathing (in for 4, hold for 4, out for 4, hold for 4 - repeat)

-humming (calms and balances the nervous system)

- holding yourself whilst feeling and naming the emotion

- PAUSE for 10 minutes - allow the feeling to be felt and pass through

🍎 Nourish Yourself

Low energy or overwhelm is often worse when blood sugar is low.

• Eat regularly: Don’t skip meals — steady fuel keeps emotions steadier.

• Balance your plate: Aim for protein + healthy fat + colourful veg

• Quick snacks: A handful of nuts, apple with nut butter, yoghurt with berries, boiled egg, or hummus with carrots

• Hydrate: Drink water or calming teas (chamomile, lemon balm, peppermint).

• REDUCE CAFFEINE

• Alcohol spikes blood sugar quickly followed by a dramatic fall and is also a depressant

  
  

🌸 Reset Your Nervous System

Gentle routines help your body shift from “fight or flight” into “rest and repair.”

• Warmth: Take a bath, shower, or wrap yourself in a blanket.

• Cold – putting hands or feet into cold water can shift the fight or flight response

• Calming sound: Listen to soft music, nature sounds, or a guided meditation.

• Gentle movement: Try yoga, tai chi, slow stretching, or a calm walk.

• Restorative rituals: Journaling, colouring, or simply sitting quietly with a candle.

🌸 Protect Your Energy

It’s okay to need boundaries.

• Practice saying “No, I can’t right now.”

• Remember that your energy is limited — you don’t need to fix everyone else’s problems.

• Surround yourself with people who feel safe and supportive.

• Give yourself permission to take breaks, even from loved ones.

  
  

🌟 Gentle Reminders

• You are not failing — you are learning.

• Small steps (one breath, one glass of water, one healthy choice, one evening alone) matter.

• Healing takes time. Go gently with yourself.

• It’s okay to ask for help — from friends, family, or a professional.