Summary of "9 Micro Habits for Self-Regulation of Trauma or Anxiety"
Key Wellness Strategies and Self-Regulation Micro Habits for Trauma or Anxiety
1. Set an Actionable Intention for the Day
- Instead of wishing to avoid stress, proactively choose a positive, actionable goal (e.g., “I will be kind to myself today” or “I will pause when overwhelmed”).
- Write it down or visualize it each morning to create forward momentum.
2. Slow Down Instead of Speeding Up
- Counter frantic, rushed behaviors by moving deliberately and slowly.
- Use pause routines before transitions (e.g., take three slow breaths before meetings or meals).
- Respond thoughtfully rather than react impulsively.
3. Set a Calming Tone for the Day
- Avoid stressful morning triggers like blaring alarms, social media, or news first thing.
- Allow enough time for a gentle morning routine: meditation, prayer, reading scriptures, exercise, or a low-carb breakfast.
- Reduce or avoid caffeine to stabilize energy levels.
4. Schedule Time to Rest and Recover
- Aim for about 10% of your day (approx. 2.4 hours) dedicated to rest and regulation.
- Replace rushed activities (e.g., eating while distracted) with mindful, slow practices.
- Use breaks for meditation, walks, quiet time, or connecting with loved ones.
- Limit screen time as it tends to dissociate rather than regulate.
5. Regularly Check In With Yourself
- Use reminders (e.g., mindfulness bells or phone chimes) to pause and assess your physical sensations, emotions, and needs multiple times daily.
- Practice non-judgmental emotional awareness and meet basic needs like hydration and rest.
- Incorporate mindfulness meditation to deepen this skill.
6. Restore Your Sense of Safety to Counter Hypervigilance
- Ground yourself in the present moment by naming:
- 3 things you see
- 3 things you hear
- 3 things you feel physically
- Use anchor objects or healing affirmations (e.g., “I am safe enough right now”) to remind your nervous system of safety.
- Carry these tools to help reduce constant scanning for danger.
7. Build Skills to Bounce Back From Triggers
- Develop a plan for moments of dysregulation, including:
- Sensory grounding (e.g., sipping water, washing face)
- Processing emotions via journaling, talking, or drawing
- Using mantras or affirmations to reinforce safety
- Seeking social support or co-regulating with others or pets
- Practice these strategies to shorten the duration and intensity of distress.
8. Expand Your Window of Tolerance
- For those stuck in shutdown or hypoarousal states, increase nervous system activation through movement, play, laughter, or mild stressors (e.g., exercise, fasting, cold exposure with medical approval).
- For those dominated by hyperarousal, incorporate more play and relaxation to balance energy levels.
9. Intentionally Wind Down in the Evening
- Avoid avoidance behaviors like mindless phone scrolling at night.
- Create soothing rituals such as journaling or voice notes reflecting on the day, somatic release (tapping or rubbing limbs), gratitude exercises, progressive muscle relaxation, or safe place visualization.
- These practices help discharge stress and prepare the body and mind for restful sleep.
Additional Notes
- Start small by replacing one disruptive trauma behavior with a regulating habit.
- Practice consistently over weeks to form new habits.
- Social safety and connection are powerful regulators.
- A free course on grounding skills for stress, anxiety, and PTSD is available at therapyinshell.com.
Presenter / Source
The video is presented by a therapist from Therapy in Shell (therapyinshell.com).
Category
Wellness and Self-Improvement
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