Quick Rescue Techniques
What to do when you’re in a spiral
Your body speaks body language. When you’re feeling over stimulated, it may be harder to “logic” your way back into calm. Let’s speak to your body in a way that it understands.
Deep breathing. One hand over your heart. The other over your diaphragm. It’s not woo-woo (or doesn’t have to be). This literally changes your brain and blood chemistry.
Look up. Literally. Face forward, eyes to the ceiling. I can’t find the research on this but I heard about it during a professional development seminar from the folks who wrote The Worry-Free Mind
Hum. This activates your vagus nerve.
Tetris has been proven to reduce the symptoms of PTSD, anxiety, and depression using similar mechanisms to EMDR. Source
The Good-Enough-Goal: 21-min reset to protect against the spiral
7 minutes of physical activity that raises your heart rate and deepens your breathing. Any movement that feels good for you.
7 minutes of stretching.
7 minutes of deep breathing.
We’re moving from intense activity to subtle activity. I recommend doing this every day during your shift from work to life as a way of closing out the day, and telling your body it’s time to shift from tension into rest.
What else the research says:
The Nagoski sisters describe 7 ways to complete the stress cycle in their book Burnout. Choose from any of these to complete the stress cycle and shift from fight or flight to rest and digest.
Try stacking for a bigger return on investment :)
Physical activity
Engaging in physical exercise can help to metabolize the stress hormones (like adrenaline and cortisol) that accumulate in the body during stress. Exercise can be an effective way to physically discharge the energy built up from stress. This includes any movement that feels good for you.
Deep breathing
Deep breathing and intentional relaxation techniques can activate the body's relaxation response, calming the nervous system and reducing stress levels. Practices such as yoga, meditation, or simple deep breathing exercises can be beneficial.
Positive social interaction
Connecting with supportive friends, family, or community can be emotionally healing. Meaningful conversations, hugs, or shared laughter can help to counteract the isolation and emotional toll of stress. Note: Venting has not been shown to reduce stress, but rather the opposite.
Laughter & play
Engaging in activities that bring joy and laughter can be a powerful way to relieve stress. Laughter triggers the release of endorphins, which are natural mood elevators and stress relievers.
Affectionate touch
Physical touch with a trusted human or pet can stimulate the release of oxytocin (the "bonding hormone"), promoting feelings of safety and reducing stress. Try: A 20-second hug, if you’re into that.
Crying or emotional expression
Allowing yourself to express emotions fully, including crying when needed, can be a cathartic release of emotional tension. Crying is a natural way for the body to process and release stress.
Creative expression
Engaging in creative activities like art, music, dance, or writing can be a powerful way to interrupt anxiety and reduce stress.
Consider this challenge: The Daily 7
Each day, aim for 7 minutes of any of the following.
Gamifying the challenge is encouraged :) You can make a Bingo board of your favorite ways to move, connect, and play. Or make a list and give each item a number of points and challenge yourself to earn an amount by the end of the week.
Minutes of movement
Minutes of stretching
Minutes of deep breathing
Glasses of water
Hours of rest
Moments of connection
Minutes of laughter, play, and/ or creativity
Further reading Quick Rescue Techniques
