Sacha's Tips for Self Soothing

1. Breathing – IT WORKS! Best method is a 4, 2, 6 rotation, that is, breathe in for 4, hold for 2 and let go for 6. Keep your hands on your diaphragm to ensure the breath is coming into this part of the body first. Practice definitely helps!
2. Relaxation Practices including Yoga, Pilates, Tai Chi and guided Meditation. The internet is a wonderful resource for all types of information and YouTube provides many options for self guided practices you can do at home. There are also many helpful apps you can download for your phone, e.g., Calm and Headspace.
3. The 5 senses exercise – a lovely and simple mindfulness technique where you focus all your attention on what you can see, what you can hear, what you can taste, what you can touch and what you can smell. This technique is very powerful for helping to soothe your ‘smoke alarm’ and to reduce feelings of panic.

1. Self compassion, that is, as when you have a friend in distress, apply those same principles to yourself by being kind, gentle, loving and allowing space for yourself to sit with and process difficult emotions.