End of Summer Blues? Here are some strategies for Self-regulation
This blog is courtesy of the LFS Counselling, Outreach & Education department.
As summer ends and the days get shorter, kids head back to school, and everyone’s schedule returns to normal after all the fun and adventure, you may be finding yourself feeling a little overwhelmed, distracted, agitated, or dozens of other emotions. You may be wondering what’s happening. Well, it is typical to feel distressed as we approach a new transition, such as the back-to-school season. Counsellors often explain this as exiting your Window of Tolerance.
What’s the Window of Tolerance? This describes your state of mind and its impact on your nervous system. If you are in your window of tolerance, you likely feel grounded, connected to those around you, and able to solve problems as they arise. But when we become distressed, we leave our Window of Tolerance and experience either hyperarousal or hypoarousal. Typically, people who are hyperaroused experience feelings like: agitation, frustration, jumpiness, panic, hyperactivity, or other self-destructive behaviours. When people are hypoaroused, they frequently describe themselves as: numb, shut-down, sad, withdrawn, depressed, or passive. Now you might be thinking, “I understand, but what can I do about it?”
Here are two simple exercises that can easily get you back into your Window so you can enjoy the transition into the autumn season.
Grounding Rainbow
This simple mindfulness activity involves searching your surroundings and identifying items which represent the colours of the rainbow. Find something in view that is red, then orange, then yellow, and so on. When you turn your head from left to right, or look up and down, you activate your brain’s neural pathway, which brings your attention and focus back to the moment. This can move you away from negative thoughts or feelings and bring you out of hyperarousal or hypoarousal.
5 Senses
This activity works to bring you back to your Window of Tolerance by shifting focus and reconnecting you to your body, allowing us to feel calm and present. Here are the steps:
Name 5 things you see
Name 4 things you hear
Name 3 things you can feel with your body
Name 2 things you smell
Name 1 thing you can taste
Now that you’re equipped with some strategies to help you regulate your nervous system, it’s time to go out and enjoy all the wonderful things that fall has to offer. As always, your mental health is important. That’s why Lethbridge Family Services is proud to be offering counselling services in the entire Southwestern Alberta region, to help you meet your mental health and wellness needs.
Please remember that support is available if you need someone to talk to. If you are in an emergency, please call 911.
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