1. Do an audit

Someone told me once about thinking about energy in spoons. Spending some time checking in with ourselves to audit how many spoons of energy we have and only then thinking about how we want to spend them and most importantly, replenish them, can be very helpful. Remembering that energy levels may improve simply by acknowledging how we feel can be empowering.

2. Self talk and one kind gesture to self

The morning can often be the most challenging time of the day for those struggling with low mood or anxiety. The fatigue or the stomach clenching bite experienced can feel insurmountable.

Holding your own hand at these times is vital. Being your own best friend, carer or supporter is essential. Using the gentlest self talk  is imperative. Imagine you are speaking to a small child. You may find that stroking your own hand or shoulder may help to coax you.

Leaving a soft face cloth or towel beside your sink and soaking it in warm water when you wake so that you can place it gently on your face can help bring you back into your body gently. All the while using comforting and encouraging self talk to help get you to next stage of your daily routine.

3. Come to your senses

Our thinking can sometimes become chaotic, especially if our body is tense. Learning to know what scents, fabrics, sights, sounds, activities or tastes sooth you can be extremely helpful. This can be as drastic as sea swimming or as simple as herbal tea or a combination of both.

This is a bottom up intervention.   Cozy clothes, certain music, hot water bottle, tea, certain colours or a slow walk in nature, taking in everything around you can be a starting point.

What you are trying to do is send a message to the nervous system that you are safe and everything will be ok. If you train yourself to come to your senses often throughout the day during average days, it will be easier to access this feeling in times of stress. 

4. Visualisation

Sometimes the mind conjures up thoughts that are in line with how our body is. Other times our body responds to the way we think. Thought discipline can be difficult. Visualisation can be a powerful work around intervention regardless of what is going on internally or externally.

This is a top down intervention that can be practiced often and anywhere. We are strengthening a process that can be tapped into in times of duress. Having a "go to image" that prompts relaxation can be very useful. Some may prefer a particular mantra like "All will be well".

5.STOP

Stop doing anything and everything. Step away for a moment and let the overwhelming thoughts settle. Sometimes, the things, people and thoughts are like a tornedo whirling so fast that we simply cannot control it anymore. It is tempting to believe that we need to do something to fix things or say something to change things. Choosing to step out of the tornedo can make a powerful difference. All the things and thoughts and people will eventually land and then we can choose what we want to tackle first if at all. 

"You can't catch two hens at the one time"... so choose your hen.

"Strike when the iron is cold"