11. Self-soothing tips for healing and grounding
In this article, I am sharing my best self-soothing practices with you that continuously support me on my healing journey.
1 - FOOT BATH
with Epsom salt or Magnesium Flakes
I am regularly doing an Epsom salt or magnesium flakes foot bath and it has helped me a lot to alleviate body aches and to reconnect with my body (you can also use these salts in a normal bathtub). I also use alkaline foot bath for detoxing and to support my cleansing process. I find the foot bath to be deeply relaxing and it helps me to bring my attention back into my body. After the foot bath, I often work with reflexology points on my feet to further support myself. I can also highly recommend magnesium cream that can be applied on the body. I tend to use it in the evening to soothe body pain during the night.
It is important for me that all mineral salts & creams that I apply on my body are are ecological and certified products.
2 - INTENTIONAL MOVEMENT
gentle exercising in tune with the body’s needs & energy level
I worked for a longer period with an experienced personal trainer who helped me to find exercises that can support my healing and recovery process. I found intentional movement to be deeply supportive for integrating trauma, as it helped me to release energy and to connect with my body. When working out, I gently listen to my body’s needs and my energy level and adapt the exercises accordingly. This process has helped me to regain strength and flexibility.
Remember that you don’t need to go to the gym to move your body. A gentle stretch at home, some yoga, a walk outside, or free dance in the living room can be powerful practices to help you connect with your body.
3 - BEING IN NATURE
We are (part of) nature and so often have lost our deep connection with it.
Nature is essential for our health and well-being. Unfortunately, we live in a world where we move further and further away from what’s natural as well as nature’s rhythms. I find it extremely soothing to be in nature and to observe, connect and listen to what’s around me and how I feel. Of course access to nature varies dependent on where you live. I feel extremely lucky that the Norwegian landscape is so abundant in wild forests, rocky mountains and Fjords. But even if you live in a big city, a walk in the park might already make you feel better and help you to self-regulate.
4 - JOURNALING
for reflection, intention setting and connection
I frequently like to journal my thoughts and set intentions for the upcoming months/weeks. This process helps me to reflect and to gain clarity. I also intentionally pause while writing in order to connect with my body and my sensations. I recommend using questions like: How am I feeling? What sensations do I notice inside of my body? for a little check-in while journaling.
5 - BODY SCAN & BREATH WORK
to self-regulate, connect with the body and being with our sensations
I use the body scan technique a lot especially when I experience severe pain in my body or when I feel disconnected and not in balance. Instead of pushing the pain away, I simply allow it to be there. I set the intention to feel it all. In this process I gently hold around myself to comfort myself and listen to what is present inside of me. I often connect this practice with intentional breath work, which can feel very grounding and freeing.
You can find many guided body scans on YouTube if you need inspiration or guidance. There are many different techniques and ways to practice breath work & body scans. Always listen to your intuition and what feels right for you and adapt the techniques accordingly.
6 - MIRROR WORK
for connecting with our I, self-regulation & self-awareness
Connecting in the mirror with ourselves can be a powerful practice, while eye-gazing with ourselves. What initially might feel strange, can soon become a beautiful tool for self-connection and help us to create awareness around our thoughts, feelings and sensations. It can also help us to find self-acceptance and compassion and support us to meet ourselves with kindness and understanding. This eye-gazing practice can easily be integrated at any time throughout the day.
When eye-gazing & observing ourselves in the mirror, we can try to bring awareness to the following:
(Where) am I judging myself?
How do I feel in the present moment?
What sensations are alive for me now?
What do I need?
7 - ESSENTIAL OILS
for grounding, support and well-being
Essential oils are part of my every day life and have been a great support in my darkest hours. They can help us to boost our mood and reduce stress, anxiety and pain. They can also support our immune system and ground our energy. There are many different ways how essential oils can be applied, for example in a diffuser // directly to the skin // blended with a carrier oil // or as steam inhalation.
Each oil has different properties according to the blend and the plants natural qualities. I would always recommend researching the properties before applying any essential oil, so you know what’s best supports you. I also highly recommend to only use pure oils, i.e. without any contaminants, fillers, and oils that are certified organic.
8 - COZY SPACE
creating cozy spaces for relaxation, focus & well-being
Our environment has a huge impact on our well-being. Caring for ourselves by setting up a cozy space can help us to shift the energy in the room as well as our own energy. I love to light candles, make herbal teas and create a cozy and warm atmosphere that either helps me to relax or focus. This practice can also become a nice self-care ritual and help you to nurture yourself.
9 - MINDFULNESS & MEDITATION
to find calm, peace and balance inside and create emotional well-being
I find practicing meditation and mindfulness deeply grounding and soothing. It can help us to reduce stress, connect with our body and sensations and help us to create an intentional break from the outside world. Sometimes, we might find ourselves extremely restless during this practice and that is okay, too. It simply helps us to create awareness around how we are feeling and to turn our focus inwards. There are many different ways of practicing meditation & mindfulness, such as a visualization meditation // movement meditation // mindfulness meditation // focused meditation etc.
Find out which practice resonates the most with you and adapt it to your needs accordingly.
10 - VOICE MEMO
connect with yourself through recording & listening to your own voice
I discovered this practice by accident and immediately was blown away by its effect and how it helps me to connect with myself and self-regulate especially in challenging moments. Listening to our own voice can help us to better process our emotions, create self-awareness and connect with our feelings. It can also help us to notice whether we are in survival state, a trauma part or our healthy I, based on our tone, word choice, inner dialogue and reflections.
11 - SOUL FOOD
nurturing food made with love
The food we eat impacts our health and well-being to a great extent. I love to cook and prepare a nurturing meal that is made with love from myself for myself. Healthy, nurturing food is not only beneficial for our physical well-being, but can also feel deeply nurturing for our emotional well-being and mental health.
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I hope you enjoyed this article and gained some inspiration for your own journey. If you have any questions, comments or reflections, feel free to connect with me on Instagram <3
Much love,
Julia