Mindful Movements – Strategies For Coping When You Can’t Talk To Your Therapist

When we feel overwhelmed, anxious, down, or whatever big emotion we are experiencing, something as simple as moving our body can make a world of difference. Mindfulness is not only reserved for yoga instructors or experts; it can be as simple as doing one of the movements listed below. Here are a few key moves to incorporate into your toolbox of coping skills for when big emotions come up. These moves are for all ages, all bodies, and all abilities. Feel free to modify or change these as needed. They can be done at work, at home, or when you are out and about. I have found these tips to be extremely beneficial when I don’t have time or space to process them in the moment. These simple skills allow me to ground my mind, connect with my body, and compartmentalize the overwhelmed feeling until I am in a better spot to revisit my feelings. I’ve relied on these tools through the years, and hope they can benefit you as well! 

Drink some Water  

 Something as simple and common as water can help us access the present moment. When you are overwhelmed, take a second to pick out a glass or grab your water bottle. Before you fill it with water, ask yourself: how does the cup feel? Is it heavy? Smooth? Notice how you hold the glass. Next, fill it with water, pour as much or as little as you need, and take a drink. As you do so, think about how the water tastes. How it feels in your mouth? What temperature is the water? Is it shocking to your system? How do you feel when the water travels to your stomach? What does your stomach feel like when the water reaches it? After you’ve taken a sip of water, try to take a deep breath. Focus on your breathing for a moment before returning to your emotions. 

Sit in the Sunshine 

We are lucky to live in Colorado, where most days are full of sun. Sometimes the best thing for us is a moment in the sunshine. When feeling overwhelming emotions but the sun is shining, take a moment to go stand or sit in outside. If you are unable to go outside, consider opening the blinds to a sunny window and sitting in front of it for a few moments. As you let the sun wash over your face, close your eyes and let yourself feel the warmth. Where are you able to feel it most? As you soak in the sun, take a few deep breaths in and out. Be conscious of how it feels when your chest and stomach rise and fall, and how your body feels as you breathe in and out. Sit in the sun for as long as you need, until returning to your emotions seems a bit more manageable.  

Mindful Walk 

The goal of mindfulness is to connect your physical body to your emotional mind. When we take a moment to disengage with our minds and focus on our bodies/physical world, we are better able to integrate the two, allowing for more space to process our emotions. Connecting our physical body to our emotional mind can be very beneficial when working towards maintaining balance in our lives. There are a lot of different options that may help, but one I would like to share is going on a mindful walk. This can be at your favorite park, your favorite hike, around your neighborhood, or just to the mailbox and back. Before you begin your walk, make sure you’re wearing comfortable clothing and shoes. Start by taking a moment to close your eyes and breathe deeply as you center yourself in the moment. Next, begin to walk, taking time and energy to consider how your body feels. How does the ground feel at your feet? What kinds of steps are you taking? Where do your arms naturally fall? How do they swing? How fast are you walking? What does your heart feel like beating in your chest? What does your breathing feel like? Can you take a moment to only think about the breath that you take? What can you see? Hear? Smell? Touch? Are there any leaves or flowers you can pick up to mark your mindful walk? Take your time as you walk, go at a comfortable pace, and try to focus on connecting with your body. If your brain begins to drift and think about your emotions, gently navigate it back to something physical. Walk for as long as you need to, and when you are done, re-engage with your senses. 

There are many ways to engage both your mind and your body besides going on a walk. Some of these include yoga, stretching, deep breathing, closing your eyes and considering where in your body you may feel a certain emotion, etc. The goal of this practice is to integrate what we experience in our bodies with what we experience in our minds, allowing for alignment and balance.