6 Ways to Self-Soothe When You’re Feeling Triggered

When emotions run high, it can feel almost impossible to think clearly. That’s because your brain’s “logical” part temporarily shuts down when your nervous system is activated, making it easy to create false stories about why you feel the way you do.

Learning to self-regulate is powerful. When you calm your body first, your mind follows — and you’re able to respond rather than react.

Six Simple Self-Soothing Tools

1. Breathe deeply

Try the “box breath”: inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat until your breathing slows and your body begins to relax.

2. Hydrate

Drink a glass of water to support oxygen flow to your brain and help reset your system.

3. Stretch your body

Gentle movement or stretching can release built-up physical tension and help you reconnect with your body.

4. Write it out

Jot down your feelings in a journal or even in your phone’s notes app. Naming emotions on paper often brings clarity and perspective.

5. Step outside

Fresh air and sunlight — even just 10–15 minutes — can shift your mood and regulate your nervous system.

6. Distract yourself kindly

Engage in something soothing or enjoyable: play a game, listen to music, call a friend, or put on your favourite playlist.

Remember

There’s real power in pausing before you react — but the “pause” can feel uncomfortable at times. These tools are about creating that space so you can regain balance and choose a healthier response.

Not every strategy will work for everyone, so try a few and notice what feels best for you. Over time, these practices become easier and more natural.