9 Micro Habits for Self-Regulation of Trauma or Anxiety

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BloodMoon

Beloved Grand Eagle
For those who don't know me, my story is that I have progressed from episodes of being bedridden (for a total of circa 18 months) and housebound, and virtually housebound (for many years) with mind/body/TMS symptoms to these days functioning pretty well by comparison. I achieved this improvement by taking 'baby steps', by very gradually increasing the movement and tasks I do throughout the day. I've gone from bedridden to being able to do, for example, movement exercises standing in front of the TV for 35 minutes twice a day plus chores, self-care etc.

In the light of this, it dawned on me recently that in order to keep progressing (as I still experience some pain and other symptoms) that instead of looking for and necessarily doing something totally new to help me with the last leg of my 'journey' to recovery, I just need to continue to 'baby step' my way forward and 'get on with normal life' as Dr Sarno advised... And for me I now realise that necessitates changing the way I live my life by creating new good, life-enhancing and life-affirming tiny habits for myself that will build up over time, because my life hasn't exactly been 'normal' with regard to my mental health/wellbeing...

So, I googled (as you do!) for ideas as to how to do that and found the article (below) entitled '9 Micro Habits For Nervous System Regulation' and the accompanying video, and all I can say is "WOW!" it's certainly working for me. To my astonishment, having started with gradually forming a habit of 'Micro Habit #1' in the mornings, it's lifted my mood, spirits and general attitude for the better each day for the whole day and therefore generally (I'm actually showing signs of becoming a light-hearted person now) so, of course, I thought I'd post and share...

The article: https://therapyinanutshell.com/nervous-system-regulation/

and the video:


The 9 Daily Micro Habits locations in the video are (in case it's helpful):

01:24 #1 Be proactive and set clear intentions 'I will be kind to myself today' and visualise.
02:52 #2 Slow down instead of speed up. Pause routines - take deep breaths; move deliberately.
03:59 #3 Set the tone for the day: meditation, prayer, reading, exercise, happy music.
05:38 #4 Schedule time to rest - 10% - 2 to 4 hours per day, sit quietly to eat your food, time to meditate, walk.
07:13 #5 Check in with yourself - reminders on phone, check in with yourself - stretch, check yourself state, ask yourself - if you're hungry, thirsty etc.
08:40 #6 Counteract hyper-vigilance by restoring your sense of safety - ground yourself in your present moment - turn your head, 3 things you can see, hear, touch - say a safety mantra and/or touch a safety object.
09:48 #7 Build skills to bounce back from triggers - something sensory, processing (write, talk) - reminder or mantra, social safety.
12:20 #8 Expand your window of tolerance - move your body, incorporate play into your day.
14:00 #9 Intentionally wind down in the evening - journaling, gratitude, muscle relaxation, safe place visualisation.
 
I meant to add this to my original posting but forgot, and I can't remember from where exactly I got these suggestions :rolleyes: which can be used and turned into micro habits:

Using sensory anchors like touch and smell while working on the computer can help ground the nervous system, reduce stress, and create a sense of safety and presence during focused tasks.

Touch Anchors
  • Keep a small, textured object nearby (such as a smooth stone, stress ball, or piece of fabric). When feeling overwhelmed or distracted, hold or gently squeeze it to bring attention to the present moment.
  • Use self-touch: pause to place one hand over your heart or gently rub your forearms or neck. This can soothe and signal safety through calming touch.
  • Run your fingers over the keyboard or mouse mindfully, noticing the texture and movement as a gentle somatic focus.
  • Periodically stretch or roll shoulders, shake out hands, or flex wrists to maintain body awareness and prevent stiffness.
Smell Anchors
  • Use a subtle, pleasant scent nearby, such as essential oils (lavender, peppermint, or citrus) on a diffuser or a personal inhaler stick. Take slow, mindful sniffs during breaks or moments of stress.
  • Keep a scented hand cream and apply a small amount to your hands, noticing the texture and aroma intentionally.
  • Place a small vial or sachet of dried herbs or flowers on your desk to engage gentle olfactory cues.
  • Practice pairing a calming scent with deep breath exercises to create a conditioned sense of safety and relaxation.
Integration Tips
  • Set reminders every hour or use natural breaks to engage with a sensory anchor for 30 seconds to 1 minute.
  • Combine sensory anchors with breathing exercises to amplify calming effects.
  • Choose sensory objects and scents that evoke positive or neutral feelings, avoiding overwhelming or distracting aromas or textures.
These sensory anchors serve as simple, accessible cues to bring the mind and body back to a safe, regulated state while working on the computer.
 
These are excellent @BloodMoon and do happen to be where i try and place my focus. I’m not so good at the rest because I’m a doer but have taken up embroidery which is less doing
 
BloodMoon said:
all I can say is "WOW!" it's certainly working for me.
Click to expand...
This is great news, @BloodMoon! So glad this is working for you. And it sounds like baby steps are your key to success, so that’s good you’re sticking with your best method. You encouraged me to use baby steps, and I have to say that baby steps do work! Thanks for these lists. They are really helpful.
 
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