But whereas on the one hand, spending high quality time with family members has its advantages, on the opposite, it may be difficult—and never only for of us navigating dysfunctional household dynamics, both. Even in wholesome relationships, it may be laborious to keep up your emotional equilibrium with a lot additional stuff occurring. Suddenly, issues that’d usually not hassle you—like your sister borrowing your sweater (with out asking) or your mother commenting in your hair (once more)—are sufficient to place you on edge… or tip you proper over it.
But within the warmth of the second, the most effective methods to reset is by taking what Erica Hornthal, LCPC, BC-DMT, a board-certified dance/motion therapist and licensed medical skilled counselor, calls a “bottoms up” approach by way of self-regulating workouts to settle down. “When our nervous system is stuck in a stress response, we can’t reason our way out of it—we have to feel our way,” she beforehand instructed Well+Good.
To that finish, listed below are three easy self-regulating workouts Hornthal makes use of to settle down when she’s feeling fired up. And now, you may too.
1. Step away
“It is really important for me to get personal space, to breathe, to think, and to just be,” Hornthal says. “This entails taking a few minutes in my bedroom, office, closet, or even bathroom alone without any interruptions.”
2. Find your ft
Rather than adhere to the outdated adage of “putting your feet up” when she’s feeling harassed, Hornthal does the other as a way to get grounded. “I make sure to put my feet firmly on the floor or a firm surface to maintain connection to myself, especially when others are demanding or expecting things from me,” she says. “It is essential to ‘stand my ground’ and ‘stand on my own two feet.’”
3. Stretch out
As much fun as being surrounded by loved ones can be, being in such close proximity to so many people can also feel overwhelming to your body. In which case, it’s important to allow yourself to take up space.
“When I am surrounded by a lot of people, it’s easy for my body to become more confined and constricted,” Hornthal says. “Stretching, yawning, and reaching allows me to maintain expansion in my body, which translates to an open mind. This also helps me respond rather than react to my family.”
Try this stretch routine one Well+Good writer says feels like drinking a cup of chamomile tea: