Use My Toolkit When Things Get Crazy

What is helping you feel emotionally regulated these days? Calm, present, and confident?

There are plenty of things that cause a spike in cortisol (the stress hormone) or an endless ruminating on things outside of your control. I’m right there with you.

I have to remind myself daily to re-center, care for my nervous system, and focus on what I am committed to and have power over.

Here are 5 things in my tool kit to regulate my nervous system.

1. Breathe.

Inhale for 5… Hold for 5… Exhale for 5… Hold for 5… (repeat). This focuses your attention away from the worry back to the tangible present moment. Feeling the air in your lungs.

2. Get Outside, In Nature.

You don’t have to experience a full on forest bath to appreciate the pace in which nature moves – much slower. Feel the fresh air and notice the different shades of green. What clarity emergers when you allow yourself to slow your mental pace when you get outside?

3. Give and Receive a Hug.

Humans NEED human connection. It’s called co-regulation and the power of human touch. A good long hug has all sorts of health benefits and it helps regulate your emotions and gets you back on track.

fyi – Scrolling through my personal photo library with the search term “hug” to find a good photo for this email also had a great effect on my mood. Try it if you don’t have someone to squeeze in the moment.

4. List what you’re proud of & grateful for.

Bullet journaling is one of the fastest ways to get your mind out of a funk and into a more effective state. Reading the news bias your brain to look for threats and impending doom. Gratitude bias your brain to see the many reasons you have to feel good. The writing doesn’t have to be fancy or full sentences, just write and remember the good and who you are.

5. Take time to dance, create art, or call a friend.

You have a beautifully complex brain with all sorts of ideas and passion and brilliance. But chronic scrolling on social media or ruminating on your fears leads to feeling isolated and blocks you from accessing and taking action on the things that propel you forward.

It is hard to take meaningful action, be present, and show up as your best self when your emotional state is dysregulated.

I know you want to be an effective change agent in this moment. Just make sure you are equipping your nervous system and emotions to to ride the waves and be nourished through it all.

What are your go-to emotional regulation tips? I’d love to hear and share the brilliant ideas and practices of my reader community.

Work with me.

1:1 coaching is the primary way I support change agents to feel better, lead better and create the change they want with more joy and ease.

Rooted in a somatic, neuroscience, and culturally regenerative approach, in addition to traditional executive leadership coaching and change management training, I help you embody the confidence, clarity, and skillset to unlock your potential.

Your next level of effective (and easeful) leadership is waiting.

Booking a free discovery call – it’s a chance for you to explore what’s possible with coaching and to determine if we’re a good fit.

“Working with you [Sonya] has completely changed the way that I experience frustrations in my work. I feel so empowered even though situations outside my control have not changed” – Client

OK, hit book before you do that thing where you deny yourself the support you want and need. You don’t have to do leadership alone.

P.S. I recently watched this short episode of Joyride – A PBS show, which pairs younger people with elders. It’s so beautiful and heartwarming. I think it will also make you smile.