During quarantine and COVID-19, many of us are struggling with feeling overwhelmed, anxious, and exhausted. Our mental health is at risk during this seriously stressful pandemic throughout the entire world. Here are 33+ calming skills plus a free download printable of 100 calming skills.
Disclaimer: This article has resources about restoring wellness, and is based on my research and my experiences. This information is not meant to take the place of counseling or therapy. If at any time you feel uncomfortable or need to talk to someone, wellness resources may be helpful.
World Health Organization, COVID-19, and Mental Health
The World Health Organization is helping so many people through COVID-19 by creating mental health Pins for Pinterest. Checkout these 5 pins:
- It’s normal to feel afraid and anxious during crisis. Talking about your feelings will help lessen your distress.
- The stress and adversity during this time can increase the risk for depression. If you’re feeling sad, hopeless and having thoughts of harming yourself, talk to a mental health professional or someone you trust about your feelings. It will help.
- Quarantine can lead to loneliness — especially for older people or people who live alone. Loneliness can contribute to poor physical and mental wellbeing. Connect with other people through social media, telephone, and online communities, and maintain #MentalHealth.
- If someone you know is feeling helpless and having thoughts of harming themselves because of #COVID19 — talk to them. Talking about suicide will not increase the risk and can help people in crisis process their feelings and relieve the stress.
- Parents, take a break. We all need a break sometimes. When your children are asleep, do something fun or relaxing for yourself. Make a list of healthy activities that you like to do. You deserve it!
If you enjoyed the mental health break for parents, check out this blog article about calming skills for children (and parents). ____________
Panic Attack & Calming Skills
When your heart is beating fast and you feel afraid and you’re on high alert
First, look around and make sure that you are safe.
Sometimes we may feel like we are not safe even though we really are. This is called a panic attack.
Difference between heart attack & panic attack
The difference between a heart attack and a panic attack. In a heart attack, you will have usually have these signs: heart racing, shorter breath, chest tightness, sometimes chest pains.
A panic attack is when your mind and thoughts are racing and you feel and you think of things that you were scared of and you feel afraid for your life. You feel like you want to run an escape or freeze and hide. You feel frozen, like you don’t know what to do.
Guide you from Panic to Peace
This is called a panic attack.
We have gathered 33 ideas to overcome a panic attack.
Want safe people to guide you through calming down panic?
Checkout these At-Home Retreat with 7 videos full of calming skills to guide you from panic to peace.
You can feel safe and calmer watching this at-home retreat of 7 videos of calming coping skills.
Wellness experts will give you steps to calm your racing thoughts, sooth your tense body, and think positive safe affirmations.
33 Calming Skills
Here are 33 calming skills to help you:
- train your mind
- fill your body with calm
- sooth your emotions
Calming Coping Skills
Number one, ground yourself in the present moment.
Number two, say out loud positive safe affirmations.
Number three, give yourself a comforting touch.
Number four, drink some ice water.
Number five, listen to soothing music.
Number six, put on essential oil blend. Get recipe for freebie panic attack. Essential oil blend.
Number seven, do warrior yoga poses.
Number eight, wrap up in a weighted blanket.
Number nine, go outside & put your feet on the ground.
Number ten, write it out in a journal or diary.
Relaxation & Calming Skills
Number ten, take 3 deep breaths, slowing down your breaths each time.
Number eleven, listen to a meditation of a happy place.
Number twelve, do a muscle relaxation meditation.
Sensory Calming Skills
Number thirteen, take a warm bath.
Number fourteen, take a cool bath. If you took a warm bath, a few minutes later you can drain half of it, and run cold water on your feet.
Number fifteen, ask someone to hug you.
Number sixteen, sit in the warm sun.
Number seventeen, put an ice pack on the back of your neck.
Number eighteen, go for a walk.
Number nineteen, pet a dog.
Number twenty, swim in a cool pool.
Number twenty-one, massage your hands. Give example of hand massage and panic to peace video.
Number twenty-two, eat an ICEE, ice, or a smoothie.
Number twenty-three, tap on both your knees, create a rhythm.
Number twenty-four, eat a piece of chocolate, set off your happy hormones.
Number twenty-five, roll playdough.
Visualization Relaxation Skills
Number twenty-six, watch soothing nature or nature videos.
Number twenty-seven, watch waves. Give me an example panic to peace video.
Number twenty-eight, watch a person paint.
5 Favorite Calming Skills
Number twenty-nine, put your feet in the sand or in the dirt.
Number thirty, call a counselor to help you learn calming coping skills.
Number thirty-one, tell a friend that you need comfort.
Number thirty-two, watch a funny video and laugh.
Number thirty-three, put calming essential oil blend on neck and ears.
Want more calming coping skills?
Download these 100 calming coping skills.
I hope these 100 calming coping skills have been calming, soothing, and comforting.
These calming coping skills can help soothe panic attack, calm anxiety, and relax those tense muscles.
At-home Retreat: Panic to Peace
Just for you, our wellness experts have created a guide to walk you step-by-step through calming coping skills to soothe and transform panic to peace.
- SPIRITUAL PRACTICES: TAI CHI EASY video & script
- RELAXING MEDITATION video for all ages, including a script
- FAMILY ACTIVITIES for all ages
- MINDFULNESS ART video with peaceful music
- DIY SELF CARE peace kit
Let’s boost your immune system by using these peaceful practices.
All these peaceful practices can be found in this online At-home Retreat: Panic to Peace.
Connect with Our Wellness Community
I’d love to hear about your journey and how you’re doing through COVID-19. Let’s connect, survive, and thrive together.
- Join Moore Wellness Tribe today! <– Blog Tribe
- Moore Wellness Facebook <– FaceBook page
- Beth | MooreWellness.LIfe <– Pinterest page 🙂
- Moore Wellness, LLC <– Instagram page
Need help finding a counselor?
If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:
- crisis counseling
- calming coping skills
- relationship struggles
- depression & anxiety
Graphics and article ©2020 Moore Wellness, LLC. All rights reserved.