This guide offers a comprehensive collection of therapeutic self-care skills organized into key domains: physical grounding, emotional processing, mindfulness and cognitive strategies, social and relational connection, sleep and rest, and spiritual/environmental awareness. Each skill includes clear step-by-step instructions, a description of its impact on the brain, and an overview of its emotional regulation benefits.

You are encouraged to explore and experiment with a variety of these strategies to find what works best for your unique needs, preferences, and circumstances. Some skills may feel immediately useful, while others may require time, repetition, and intentional practice to fully integrate into your daily routine. Emotional regulation is not a one-size-fits-all process this guide is designed to help you build a personalized toolkit for managing stress, increasing resilience, and enhancing overall well-being.

Each domain of skills is presented below in a collapsible format. Simply click on each title to expand and view the skills within that category.

At the end of this guide, be sure to review the section titled “Understanding the Physiology of the Sympathetic Nervous System”. It explains how these skills help promote calm and emotional balance by reducing overactivation of the body’s stress response system.

Understanding the Physiology of the Sympathetic Nervous System

The sympathetic nervous system (SNS) is a branch of the autonomic nervous system responsible for preparing the body for “fight, flight, or freeze” responses during stress or perceived danger. It affects multiple organ systems simultaneously by rapidly mobilizing the body’s resources. In the brain, the SNS increases alertness and vigilance, enhancing focus and activating the amygdala and hypothalamus. The eyes respond by dilating the pupils (a process called mydriasis) to allow more light in and improve vision in a threatening environment. The heart rate increases, and the strength of cardiac contractions rises, pumping more blood and oxygen to vital muscles and organs. Simultaneously, the lungs dilate their bronchial passages to allow for deeper, quicker breaths, thereby maximizing oxygen intake.

In the muscular system, the sympathetic nervous system (SNS) redirects blood flow away from the digestive system and into the skeletal muscles, priming the body for physical action. Muscles become tense and ready for movement, which can contribute to the physical sensations of anxiety, such as jitteriness or shakiness. The stomach and digestive system slow down or temporarily halt their activity, leading to symptoms such as nausea or a “knot” in the stomach during stress. Likewise, the bladder is inhibited, leading to urinary retention, although in some cases of extreme fear, bladder relaxation may paradoxically cause loss of bladder control. Overall, the sympathetic nervous system works as a survival mechanism. Still, when chronically activated, it can lead to long-term physical and psychological health challenges, such as insomnia, tension, digestive problems, and anxiety disorders.

The parasympathetic nervous system (PNS), the other branch of the autonomic nervous system, is often called the “rest and digest” system. It works to restore balance in the body after sympathetic activation, promoting relaxation, digestion, and recovery. Through consistent use of grounding practices, deep breathing, mindful awareness, and other calming strategies, we can activate the PNS and help reverse the physiological impacts of stress. This ability to regulate the nervous system is especially vital in managing chronic stress, anxiety, trauma, and other mental health conditions, offering a pathway to healing and greater emotional resilience.