Self-soothing techniques are strategies you can use to prevent yourself from getting overloaded by the stress of the world or your internalized stress. Here are tips about how to help you stay calm and centered, as presented in The Empath’s Survival Guide: Life Strategies for Sensitive People.
Use Conscious Breathing. As soon as stress hits, immediately take a few deep, slow breaths. Breathing helps you expel tension so it doesn’t lodge in your body. Engage in Positive Self Talk. Tell yourself, “This is a transient situation. I will find the best way to handle this. Everything will be okay.” Do not let negative, fear-based voices get in the way of consoling yourself with kindness.
Develop a witness state. You are larger than fear. You are larger than anxiety. When you notice yourself feeling stressed or overwhelmed, tell yourself: “I am not this emotion. I can center myself. I can lovingly detach from my state of overwhelm and lovingly witness the feelings I’m experiencing. Realizing you are larger than the feeling, will relax you and offer you perspective.
You are not responsible for the karma of others. Keep reminding yourself that everyone deserves the dignity of walking their own path. This will help you avoid feeling inappropriately responsible for what others are going through.
Visualize. Picture divine white light coming through the crown of your head and darkness flowing out the bottom of your feet. This reduces stress by keeping the energy flowing out of your body.
Place your hand over your heart. Just as mothers console their babies by patting their chest, you can put your hand over your heart to calm yourself. The heart is in the mid-chest, the center for unconditional love. When you touch it, love will be activated and start to send blissful biochemicals called endorphins throughout your body.
Practice self-compassion. Your thoughts make a difference. Be sweet to yourself whenever possible — avoid beating yourself up. Remember to show yourself compassion when you’re stressed or emotionally distraught. Replacing negative thoughts with positive ones enhances your well-being.
Adapted from Psychology Today.