Need immediate support? Call or text 988 to connect to the National Suicide Hotline

Regulation and Self-Care Activities

Regulation practices are useful tools to have as part of daily routines. Through consistent practice, we can better manage life’s daily stressors and strengthen our ability to live authentically. Below are guides and visuals for a few of the regulation strategies that La Maida Project encourages you to try out.

Breathing

Box Breathing

Box breathing is a deep breathing technique that can help the body leave a state of stress and enter into a state of calm. Slowly count to four in your head as you take a deep breath in through your nose, hold that deep breath for 4 seconds. You’ll then exhale through your mouth for 4 seconds, and then hold for 4 seconds. Repeat this process for a few breaths.

Diaphragmatic Breathing

This type of deep breathing engages the diaphragm to take fuller and deeper breaths, resulting in activation of the body’s relaxation response. Start by placing a hand on the stomach, just beneath the rib cage. Upon inhaling, slowly breathe in through the nose, drawing the breath down toward the stomach. As you breathe in, the stomach should push outward against the hand, while the chest and shoulders remain still. A helpful visual is to imagine your stomach inflating like a balloon while you’re inhaling, and deflating while you exhale. Repeat this process for a few breaths.

Physiological Sigh

A physiological sigh is a breathing technique that acts as a reset button for our respiratory and nervous systems. Physiological sighs help counteract shallow breathing caused by stress by promoting deeper, more relaxed breathing.

To start, you’ll take one inhale through the nose, followed immediately by a second inhale through your nose reaching a full breath. Then you’ll start to release all the air in your lungs through a long, slow exhale through your mouth. Repeat this process for a few breaths.

Journaling

There are many benefits to intentional journaling, including externalizing our thoughts, emotions, goals, and stories. It can boost memory, reduce stress, increase creativity, and calm anxiety. Use the journal prompt generator to intentionally reflect on the things that nourish you, fulfill you, bring you up on a down day, or calm you on a hectic day!

JOURNAL PROMPT:

What helps you feel more grounded? Think back to moments of dysregulation. What helped most during those times?

Generate New Prompt

5,

4,

3,

2,

1

5,

4,

3,

2,

1

This mindfulness-based exercise uses your five senses to help manage stress and anxiety by grounding yourself in the present moment. This is a helpful coping skill to have when stress, anxiety, and depression are causing you to dwell on the past or worry about the future. It brings you back to the present moment.

For this exercise, use your senses to take in your space, you can verbally say these things out loud, list them in your head, or write them down.

5

things you can see

Notice their colors and how the light falls on them.

4

things you can touch

Notice their texture and how they feel in your hands.

3

things you can hear

Tune in to background noise.

2

things you can smell

Or, bring your favorite smells to mind.

1

positive affirmation

Say something you like about yourself.

Tapping

Tapping, also known as Emotional Freedom Technique (EFT), is an evidence-based practice that integrates components of cognitive behavioral therapies, exposure therapy and traditional Chinese medicine acupressure points. Integration of a daily tapping practice can be used to help manage emotions, lower stress, anxiety, and depression.

Go through the sequence of Tapping Points, using your finger tips to lightly tap on the points listed. Repeat the sequence 2-3 times, until you notice a shift in energy.

Grounding Activities

Grounding activities help us reconnect with ourselves. These are some examples of practices that can help increase mindfulness and foster calmness.

Meditation

Body Scan

Play and Laugh

Get Creative

Step into Nature

Mental Health Resources

Below are some external resources and tools to support your mental health and well-being. Explore the options below to find additional support and guidance. 

Every person is connected with a Crisis Counselor, a real-life human being trained to bring them from a hot moment to cool & calm through active listening and collaborative problem solving.

  • National Suicide Prevention Lifeline: Call or Text 988
  • Crisis Text Line: Text “HOME” to 741741