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What to do in a stressful situation?  

1. Safety - if you are experiencing a stressful situation, do what you can to restore safety - your physical safety first - then your emotional safety. If you can remove yourself from the situation - do so in the safest manner you can.

2. Breath - take some deep breaths to begin to regulate your nervous system. 4 counts for an inhale, 4 counts for an exhale - repeat until you begin to notice calm returning to your body. 

3. Orient - engage your senses and notice your immediate environment - feel your feet on solid ground, notice what you see in front of and around you, touch your own skin/wriggle your toes, feel your fingers - this aims to orient back into your body. 

If you can - take yourself to a safe place in nature to orient and notice your surroundings. We are nature and returning to be with nature is very regulating for our nervous system. 

4. Movement or stillness - depending on the situation you may need to move your body to discharge pent up energy, stress or frustration/anger - go for a walk or even stomp on the ground for a few minutes. If you need to allow some energy to come back to your body - rest may be required - a lay down to take a break. 

5. Feel - at this stage you may experience strong emotions (if not already) - allow the emotions to flow through you. Cry, be angry, frustrated, sad. All feelings are valid. Repressed emotions correlates to stored trauma in the body. Express your feelings - safely, not softly (and never projected onto another). 

6. Identify your needs for this moment/situation - often we can become dysregulated in stressful situations because one of our needs are not being met and/or our negative thoughts and belief patterns are activated and overwhelm us. Once we can begin to identify our needs, we can take the appropriate action to help us return to a regulated state. See more here. 

7. Self care - if you are able to ensure you are safe and able to return to a calm state, consider doing something you find soothing or enjoyable and relaxing to nourish your body, mind and emotions.  

8. Seek help - especially if the situation is too stressful for you to manage on your own. Reach out to a trusted other or a professional when available.