“Just Chill Out”
At some point, you may have been advised to "just chill out" when life became a bit too chaotic or stressful. It's a phrase we've all heard, often with good intentions, yet in the midst of overwhelming stress or anxiety, it can feel about as useful as a raincoat in a hurricane.
In moments of stress or overstimulation, the directive to chill out can feel invalidating and oversimplifying. When stressors pile up, our sympathetic nervous system kicks into high gear, flooding our body with adrenaline and cortisol. Often, as we urgently seek ways to “chill out” or relax, we fail to acknowledge that our nervous system is signaling a need for regulation, not distraction. Regulating your nervous system often requires a conscious effort to recalibrate and bring balance back to a system that may be on overdrive. So, how do you “just chill out?” Here are a few things you may try next time you feel dysregulated:
Find a Comfortable Position:
Sit in a relaxed position. Ensure your spine is straight.
Ground yourself by placing both feet on the ground and placing your hands palms down on your knees or thighs.
Focus on Your Breath:
Close your eyes gently. Direct your attention to your breath.
Try box breathing: Inhale slowly through your nose, counting to four. Hold your breath for a count of four. Exhale through your mouth, counting to four. Repeat, maintaining a steady rhythm.
Body Scan:
Bring awareness to different parts of your body, releasing any tension as you exhale. Start from your toes, moving up to the top of your head.
Visualize Calmness:
Picture a place that represents calmness to you– a beach, a forest, wherever brings you peace. Engage your senses in this visualization, focusing on details, such as the sounds, smells, and colors found within that place.
Affirmation, Mantra, or Gratitude:
Choose a calming mantra or affirmation, such as "I am calm and centered." Repeat it with each breath, letting it anchor you in the present.
Reflect on a few things that you currently feel grateful for. I invite you to try ‘A to Z’ gratitude, which involves thinking of something you enjoy or are grateful for that starts with each letter of the alphabet.
Slow Return:
Once feeling a bit calmer, slowly bring your awareness back to your environment. Gently bring life back into your body and notice how you may feel more grounded.
Bringing your focus inward in these ways can be a powerful tool for regulating your nervous system and recognizing its needs. Dysregulation can be an overwhelming experience and you don’t have to navigate it alone. You may try these tips next time you need to just “chill out,” and there’s a team of clinicians at Root to Rise Therapy who are happy to support you in finding what works best for your body. Reach out to our Client Care Coordinator today to connect with a Therapist that best suits your needs!
Warmly,
Sophia Rodriguez, AMFT