Nurturing Yourself in Times of Stress: 14 Calming Techniques

As women, we tend to wear many hats, juggling responsibilities at work, at home, and in our relationships.

It’s easy to feel like there’s no time for us to take a break and simply relax.

However, with so much going on in our lives, it is important that we make time for ourselves and practice self-nurturing techniques that help reduce stress and keep us balanced.

And don’t worry, these practices aren’t about adding more to your already busy schedule; they’re about finding moments of solace and serenity within your daily routine.

So, if you’re feeling overwhelmed and need to take a break, here are 14 calming techniques that you can use to help nurture yourself every single day.

Calming Technique #1 – Deep Breathing Exercises

Deep breathing is like pressing a reset button for your mind and body.

And this simple yet potent practice is an excellent starting point for nurturing yourself in times of stress.

By taking slow, deep breaths, you activate the parasympathetic nervous system, which counteracts the stress response.

It helps lower your heart rate, blood pressure, and cortisol levels, allowing you to experience a state of calm and tranquility.

Calming Technique #2 – Mindfulness Meditation

Mindfulness meditation has been found to be a powerful tool for reducing stress and anxiety.

Start by choosing a quiet and comfortable space where you can sit or lie down.

Begin focusing on your breath, observing the sensations of each inhalation and exhalation. Your breath will serve as a grounding anchor during your mindfulness meditation session.

Consciously choose to let go of any distracting or worrisome thoughts. Allow yourself to be present in the moment.

If you find yourself becoming distracted during your meditation (which is completely normal!), gently bring your attention back to your breath.

Let yourself become an observer of your thoughts, emotions, and bodily sensations.

Try not to judge or analyze any thoughts or emotions that arise.

Instead of getting caught up in them, simply acknowledge their presence and then let them naturally pass away.

Continue this practice for as long as feels comfortable, and then slowly come out of your meditation.

If you’re new to mindfulness meditation, consider starting with a guided meditation.

There are many wonderful apps and online resources that offer guided sessions led by experienced instructors. You can check out one of my faves here below.

Calming Technique #3 – Progressive Muscle Relaxation (PMR)

PMR is a great technique for reducing stress and bringing your nervous system back into balance.

It works by gradually tensing and then releasing each muscle group throughout your body.

Similar to mindfulness meditation, begin by finding a quiet place to sit or lie down. Take a few deep breaths to center yourself if needed.

Start by focusing on your feet. Curl your toes tightly, hold for five seconds, and then relax them completely for another five seconds.

You should almost immediately begin to feel your tension float away.

Move up through each muscle group in your body—calves, thighs, abdomen, chest, arms, hands—tensing and releasing each one in five-second intervals.

Continue this practice until you have worked your way up to the top of your head.

Finally, take a deep breath, feeling your chest expand, and then exhale, releasing all remaining tension.

Take a few moments to notice how relaxed your body feels now and bask in your overall feeling of calm.

Calming Technique #4 – Practice Positive Visualization

Positive visualization involves focusing on calming images to evoke a relaxed response.

This powerful technique allows you to tap into your creative and imaginative side while nurturing yourself with scenes that bring peace to your body, mind, and spirit.

To practice positive visualization, find a quiet space, close your eyes, and picture a serene place that resonates with you. Maybe that looks like a sunlit beach, a peaceful forest, or perhaps a cozy mountaintop retreat for you.

Whatever it looks like for you, be sure to engage all your senses and really immerse yourself in the experience. I want you to really feel the warmth of the sun, the gentle breeze, and the soothing sounds around you.

Allow the mental imagery of these peaceful places to bring you a deep sense of relaxation and comfort.

And as you conclude your visualization, stop and take a moment to express gratitude for this inner sanctuary that you’ve created.

Gratitude nurtures the soul and anchors the positive energy cultivated during your positive visualization practice.

Calming Technique #5 – Engage in Creative Activities

Engaging in creative activities is a great way to nurture yourself.

Pick up that hobby you’ve always wanted to try or dabble in some arts and crafts.

The type of activity doesn’t matter, as long as it brings you joy.

Creative activities are not only enjoyable but beneficial too.

Studies have found that creativity can reduce stress levels, increase levels of energy, and boost your overall mood.

So grab some supplies and nurture yourself with the creative activity that you’ve been wanting to try.

Related: FREE Adult Stress Relief Coloring Pages Printables

Calming Technique #6 – Connect with Nature

One of the best and most underrated ways to reduce stress is to simply get outside.

That’s because spending time in nature is a natural stress reliever.

Take a walk in nature, go for a hike, or simply sit outside and take in the beauty of your surroundings.

Step away from your screens and technology for a moment and just be.

When you take time to connect with nature, you are nurturing yourself and giving your body the rest it often desperately craves.

Calming Technique #7 – Engage in Physical Exercise

Physical exercise is one of the most powerful stress relievers.

Exercise releases endorphins, which help reduce stress levels and make you feel more positive.

Whether it’s running, biking, swimming, or any other type of physical activity that makes you feel good – just get moving!

Regular exercise also helps to promote a sense of accomplishment and empowerment.

Nurture yourself with some physical exercise today. 💪🏽

Calming Technique #8 – Practice Gratitude

Practicing gratitude is a powerful and nurturing way to shift your focus from stress to appreciation.

When you are thankful for the blessings, big and small, that surround you, you invite a sense of peace and contentment into your life.

Take some time to write down three things you are grateful for each day. You can write down these blessings in a gratitude journal or simply take mental notes.

When stress threatens to overwhelm you, pause and shift your perspective by embracing the practice of gratitude and focusing on the positives rather than dwelling on the negatives.

This simple exercise will help you shift your perspective and nurture your soul.

Calming Technique #9 – Set Digital Boundaries

We often forget to nurture ourselves when online.

And the constant influx of information and notifications that we receive on our devices can contribute to stress and feeling overwhelmed.

Set digital boundaries for yourself and limit your time spent scrolling through newsfeeds or engaging in online activities.

Make sure to also take regular breaks from technology to give your mind and body the break it needs.

Take nurturing yourself online even further by taking the 30-Day Social Media Detox Challenge.

By establishing digital boundaries, you create space for self-care and prioritize your well-being.

Related: Join Our 30-Day Social Media Detox Challenge

Calming Technique #10 – Start Journaling

Journaling is a powerful and nurturing practice that allows you to explore and process your thoughts and emotions, providing a safe space for self-expression and self-nurturing.

To get started, grab a pen and paper and write down whatever comes to mind.

(Check out my Mindfulness Journal & Workbook printable if you’d prefer to start with some prompts.)

You might try writing about your experiences, dreams, fears, and aspirations.

Don’t be afraid to express anything that comes up—all of your thoughts and emotions are valid.

Use journaling as an opportunity to nurture yourself through self-reflection and self-compassion.

In times of stress, journaling is one of my favorite therapeutic outlets for releasing pent-up emotions.

Even when not stressed, you can use journaling to just track your thoughts and feelings throughout the day. And that simple act can be a great way to keep stress at bay.

Calming Technique #11 – Embrace Aromatherapy

Aromatherapy is a wonderful way to destress and nurture yourself with calming scents that relax, soothe, and uplift.

Essential oils like lavender and chamomile are especially beneficial for calming the mind and body.

Citrus oils like lemon and sweet orange can uplift your mood and bring a sense of freshness.

And eucalyptus and peppermint oils have been known to provide a refreshing and invigorating experience.

Diffuse the oils in your home or office, add them to a hot bath, or just take a few deep breaths of the scent from the bottle to reap their calming benefits.

You can even make your own DIY aromatherapy blends with carrier oils like jojoba, sweet almond, or coconut oil.

You might also enjoy: How to Smell Amazing All Day Long

Calming Technique #12 – Take a Warm Shower or Bath

Nothing quite compares to a hot, soothing shower or bath.

Take some time to just enjoy the warmth of the water as it relaxes your muscles and relieves tension in your body. As mentioned above, you can even add essential oils or Epsom salts for an extra calming effect.

Enhance the experience with scented candles and calming music to kick it up a notch.

Whether it’s a quick shower to refresh your senses or a leisurely soak in the tub, this self-nurturing practice provides an opportunity to unwind and take a moment for yourself.

Afterwards, take a few moments to lie down with a light blanket, close your eyes, and just enjoy the feeling of peace that washes over you.

Related: Self-Care Bath Ideas: How to Create Your Very Own Customized Spa Experience

Calming Technique #13 – Explore Tai Chi or Qigong

Tai Chi and Qigong are ancient mind-body practices that involve slow, flowy, focused movements combined with breathwork and mindfulness.

These ancient Chinese disciplines are well respected for their ability to help cultivate physical, mental, and emotional balance. They also promote relaxation, reduce stress levels, and increase your sense of well-being.

Both Tai Chi and Qigong offer gentle exercise while also teaching you how to be more aware of your body and cultivate a greater sense of presence.

Whether you’re a beginner or an experienced practitioner, Tai Chi or Qigong offers a non-competitive and inclusive environment for self-nurturing and personal growth.

Calming Technique #14 – Embrace Pet Companionship

Interacting with pets can have a soothing and stress-relieving effect.

Whether it’s your own pet, a friend’s, or you’re visiting a local animal shelter, take a few moments to get some snuggles and scratches in.

The unconditional love and acceptance our furry friends offer can make us feel comforted, seen, and appreciated.

Plus, playing with them can help take your mind off of whatever is stressing you out.

Final Takeaway: Nurturing Yourself Is Essential

So there you have it – 14 nurturing and stress-relieving techniques to help you get through stressful times.

From deep breathing and meditation to pet companionship and more, each of these calming activities can help you feel more balanced, nurtured, and relaxed.

Take a moment to reflect on the techniques that resonate with you the most and create a plan to incorporate them into your routine.

Remember, nurturing yourself is essential to managing stress and your overall health. Be sure to make it a priority in your life!

Until next time,

xoxo