Self-Soothing, Part 2: A Mindful Practice for Health & Wellness Linda Cammarata, RN, RYT Consultant, Contributing Editor

November 13, 2013 at 12:53 am | Posted in Insomnia, Mind Body Medicine, Mindfulness, Pain Management, Self-Regulation, Sleep Health, Stress Management | 4 Comments

 

Self-soothing practices to consider:

• Maintain an attitude of gentleness in your communication. Practice this gentle manner of communication with yourself and especially with those you are closest to in your life. This is a method of emotional regulation, which supports and balances your moods.

• Participate in mindful movement classes like yoga and qigong. Learn how slow movements can help you to self-soothe and enhance your health and energy.

• Along with movement classes, if possible, receive regular therapeutic massages.

• Ventilate your thoughts, emotions, and actions by taking a 20-30 minute walk everyday. Walk by yourself or with another person who embodies compassion. A compassionate, caring presence (internally or in relationship to another) can create conditions for greater ease and acceptance that support self-soothing.

• After taking a shower or bath, take time to rub your entire body with a favorite natural oil or cream. You can add your favorite soothing aromatherapy to the oil or cream to deepen your relaxation. Feel and enjoy the texture of your skin, notice the contours of your body, and relax into this ritual with slow deep breaths.

• Nourish your body with healthy foods. Over time, you will begin to notice your body’s response to healthier food choices. Eat a fresh green salad loaded with your favorite vegetables and notice how soothing this feels to your body. Look at the colors and textures, taking time to experience the scent of your food prior to ingesting.

• Take time out to connect with others by rubbing the back of your child, spouse, partner, or friend. As you relax, notice how the other person begins to relax. This practice is especially necessary if you have not grown up with healthy, safe touch as part of your daily life. We need more of this connection in life to enhance self-soothing. Why wait when you can begin self-soothing today!

References:

• Dr. Anne Namnoum http://www.annenamnoum.com
• http://www.annenamnoum.com/self-soothing-vs-self-medicating
• http://en.wikipedia.org/wiki/Emotional_self-regulation
• http://www.healingtouchinternational.org/?option=com_content&task=view&id=11&Itemid=40
• http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/manualhealingandphysicaltouch/therapeutic-touch
• http://dharmawisdom.org/teachings/articles/self-soothing-during-difficult-times

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(with contributing editors Heather Butts, JD, MPH, MA, Larry Cammarata, Ph.D., and  Ed Glauser, M.Ed., N.C.C., LPC)