Tool Box: Part Two
Three more tools to help you feel grounded, calm, and connected
Welcome back to the Tool Box, a space where I share simple, effective coping strategies that I often teach in therapy sessions. If you’ve been feeling overwhelmed, dysregulated, or just stuck in your head, this post is for you.
Body Scan: Tune In, Don’t Check Out
A body scan is a mindfulness technique that brings gentle awareness to your physical sensations, without trying to change anything.
Find a quiet spot to sit or lie down. Close your eyes if you’re comfortable.
Start at the top of your head. Gently notice any sensations, tension, or lack of feeling. There’s no need to fix or judge, just notice.
Slowly move your attention down your face, neck, shoulders, arms… all the way to your feet.
As you scan, breathe slowly. If you find tension, imagine breathing into it. If you feel numb or disconnected, that’s okay too, just naming that is helpful.
Why it works:
When you're anxious, you tend to disconnect from your body or hyperfocus on one uncomfortable sensation. A body scan helps you come back to your whole self. It promotes interoception (awareness of internal sensations), which is key to regulation and emotional insight. This practice teaches your nervous system that you can feel sensations without reacting in fear or urgency.
Somatic Shaking: Shake It Off, Literally
Ever seen a dog shake all over after a stressful moment? That’s somatic regulation in action. Animals instinctively discharge built-up stress by shaking, which helps reset the nervous system. And guess what? You can do it too.
Stand up, feet hip-width apart.
Begin shaking your hands, then your arms, shoulders, legs, and hips. Let your whole body join in.
Shake for 15–60 seconds, then pause. Notice any tingling, warmth, or release.
Take a deep breath, and let yourself settle.
Why it works:
Shaking physically releases stored tension, calms the fight-or-flight response, and helps energy move through and out of your body. You might feel silly at first, but most people report feeling lighter, calmer, or even laugh afterward. It’s weirdly wonderful.
Co-Regulation: Share a Nervous System
Sometimes, your nervous system doesn’t need another strategy, it needs another person.
Call or sit with a friend you feel safe with, not necessarily to talk about your feelings, but just to be with someone grounded.
Let yourself mirror their calm. Match their breath, tone, or posture.
You don’t have to say, “I need help regulating.” You can say something like, “Can we just talk or hang out for a bit? I’m feeling off and could use some good company.”
Why it works:
Humans are wired for connection. When you're overwhelmed, anxious, or shut down, being in the presence of a calm and supportive person can help your nervous system come back into balance. This is called co-regulation. Sometimes nervous systems need nervous systems, not solo solutions. Reaching out is a powerful, brave step toward regulation.
One Last Thing
You don’t have to use all these tools at once. Try one. Experiment. Notice what works for your body and your system. This isn’t about doing it perfectly, it’s about giving yourself options.
Need more support or curious about how these tools fit into therapy? I’m here for that.
Let’s build your toolbox, together.
