Finding Calm in the Chaos: Tips for Self-Regulation
In episode 132 of The Empowered & Embodied Show, hosts Louise Neil and Kim Romain dive into critical topics surrounding emotional regulation, self-awareness, and resilience during a time when the world feels heavy and out of control. Join them as they share personal experiences and practical advice focused on realigning behavior with personal values, handling collective anxiety, and finding joy amid crisis.
Finding Calm in the Chaos
It’s common to feel overwhelmed by global events, personal challenges, or just the general weight of daily life. Feeling “flooded” with emotions or stress can lead us to a point where everything seems out of control. However, there are small, powerful steps we can take to ground ourselves and create moments of calm, even in the midst of life’s storms. In this episode, Kim and Louise share some techniques to help you find that much-needed peace.
Recognize the “Flooded” Feeling
The first step in managing overwhelm is to acknowledge it. This feeling of being “flooded” can be triggered by a multitude of stressors—from the news to personal setbacks. When we recognize that feeling, we allow ourselves to step back and respond thoughtfully, rather than react impulsively.
Ask yourself: “Am I in a space where I can process these emotions right now?” If the answer is no, give yourself permission to take a break. This isn’t avoidance; it’s self-regulation.
Curate Your Environment
What we consume, both physically and digitally, influences our emotional state. To maintain a calm mindset, consider curating your surroundings. For example, filling your social media feed with uplifting content, like dogs, inspiring creators, or mentors, can transform your experience from draining to nourishing. By reducing exposure to negative content, you are protecting your mental and emotional health.
Return to Your Body with Simple Grounding Practices
Our bodies often react physically to stress, creating sensations of tightness or restlessness. Grounding practices help us reconnect with ourselves and regain control. Simple techniques like placing a hand on your chest or stomach and taking deep breaths can ease feelings of anxiety.
If you’re feeling especially overwhelmed, try wrapping yourself in a cozy blanket. This provides a “hug” sensation that helps calm the body’s nervous system, making it a simple yet effective way to reduce anxiety.
Find Community and Support
Sometimes, our personal energy isn’t enough to overcome the heaviness we feel. Being part of a supportive community can lift your spirits, and sharing your experiences with others who understand can create a sense of shared resilience. Whether it’s through friends, family, or support groups, connecting with others reminds us we’re not alone.
If you don’t have access to a supportive community, remember that even being in the presence of others—like attending a group event or joining an online forum—can be comforting.
Allow Joy Amidst the Heavy
Remember, finding moments of joy, even during difficult times, is not dismissing or denying the weight of what you’re going through. It’s essential to acknowledge the heaviness but also to find lightness wherever possible. Watching a funny video, calling a friend to laugh, or engaging in a creative activity can help balance out stress.
Practice Daily Micro-Breaks from the Digital World
Social media, news, and constant online connectivity can amplify feelings of overwhelm. Taking micro-breaks—even just five minutes a few times a day—allows your nervous system a chance to relax. Gradually, this habit can build resilience and create a buffer against the emotional overload that can come from constant digital engagement.
Embrace Self-Compassion
In a world that often expects us to push through and “suck it up,” it’s essential to practice self-compassion. Acknowledge that feeling overwhelmed is okay and that taking care of your mental and physical health is crucial. Self-compassion isn’t about avoiding life’s difficulties but about approaching them with kindness and understanding.
Final Thoughts
Life will always have moments of intensity, but by incorporating these small acts of self-care, you can find peace within yourself. Take time to curate a positive environment, embrace the physical sensations of grounding, seek support, and remember that joy and light are within reach, even when things feel heavy.
“We can hold the heaviness and still find light”
“Empowerment is nothing without action. It’s about knowing yourself and aligning your choices with who you want to be, especially in those tough moments.”
Key Takeaways:
Recognizing when you're feeling emotionally overwhelmed.
Why community and connection are crucial during stressful periods.
Practical tools for regulating your emotions, including mindfulness and presence.
The difference between resilience and simply pushing through adversity.
The power of acknowledging and accepting your reality to reclaim your sense of peace.
Key Moments:
[00:00] Introduction and Setting the Stage
[03:45] Navigating Crunchy Times
[09:00] Celebrating Resilience
[15:30] How Do You Know You're in Overwhelm?
[21:45] Community and Connection in Stressful Times
[27:00] Resourcing Yourself in Chaos
[35:45] Embracing Multiple Emotions at Once
[43:00] Taking Ownership and Empowerment
[51:00] Small Practices to Regulate in Real Time
[55:00] Final Thoughts
Connect with Kim & Louise:
Kim’s Website: https://kimromain.com
Kim’s LinkedIn: https://www.linkedin.com/in/kimromain/
Kim’s Instagram: https://www.instagram.com/thekimromain/
Louise’s Website: https://louiseneil.com/
Louise’s LinkedIn:https://www.linkedin.com/in/louise-neil/
Louise’s Instagram: https://www.instagram.com/thelouiseneil/
Are you ready to reclaim your power and live (and work) with more ease? Discover your unique blueprint to do just that with Kim's Strengthscape Self-Mastery Profile.
Looking for something different and feeling lost about where to start? Rediscover your purpose and how to craft a career that makes sense. Check out Louise's Midlife Career Mastery program.
