9 evidence-based ways to regulate your nervous system (save & share) If your body feels anxious, numb, overwhelmed, or “on edge” — nothing is wrong with you. Your nervous system is doing its best to protect you. These short somatic and grounding practices are designed to work with your body, not against it. Most take under 2 minutes. Pick one. Try it. Notice the shift. 👂 1) The 60-Second Anchor Breath ⏱ 1 minute • Breathe in 5 seconds • Breathe out 5 seconds • Repeat 6 times 💡 Why it works: This pace supports vagal tone and helps the body exit fight-or-flight. 🌬 2) The 4-4-8 Reset ⏱ 90 seconds • Inhale 4 • Hold 4 • Exhale 8 • Repeat 4 rounds 👉 Use when your heart is racing or thoughts feel loud. 👀 3) 5-4-3-2-1 Grounding ⏱ 2 minutesName: • 5 things you see • 4 things you touch 3 things you hear • 2 things you smell • 1 thing you taste 🧠 Brings attention out of panic and back into the present moment. 🦶 4) Muscle Mini-Scan ⏱ 3 minutes • Tense a muscle group for 5 seconds • Release and notice the drop • Move from feet → face ✨ Especially helpful for stored tension and emotional overwhelm. 🚶 5) Grounding Walk ⏱ 2–10 minutes • Walk slowly • Inhale for 3 steps • Exhale for 4 steps • Notice your feet touching the ground 🌱 Regulation through movement. 🤍 6) Hands-On Soothing ⏱ 1 minute • One hand on your heart • One hand on your belly • Gentle pressure + slow breathing Say quietly (or silently):“I am safe right now.” 🗣 7) Name It to Tame It ⏱ 1 minute Gently label what’s happening: “I notice my chest is tight.” “My thoughts are racing.” 🧠 Naming reduces emotional intensity. 🧭 8) Orienting (for dissociation or shutdown) ⏱ 1–2 minutes. Say: • “I am in ___” • “It is ___ time of day” • “I can hear ___” • “I can feel ___ under my body” 📍 Helps bring you back into the here-and-now. 🔄 9) Micro-Movement Reset ⏱ 30–60 seconds • Shake your hands • Roll your shoulders • Stretch• Take 3 slow breaths ⚡ Small movement = big nervous system shift. 💬 How to use these

Welcome to the Emotional Wellbeing Community. This community helps us find our way to emotional harmony and balance. Through your own learning, you will discover your own innate ability to feel better. Step 1: Introduce yourself below! Where are you from 🪐 What helps you to feel better 😀 Share what works 🧰 Step 2: Go through the free courses and share your experience. ........................................................................................................ Best Practices In This Community. . Move forward, share insights and thoughtful comments. (Only what you feel comfortable) . Help others move forward by liking good posts and comments. . Be kind and courteous. (We are all on our own journey) . If you need help, ask the community.

Do you ever feel like your emotions run the show — leaving you drained, anxious, or stuck in cycles you don’t want?You’re not alone. In today’s world, emotional overwhelm has become the new normal. We’re juggling work, relationships, loss, stress, and endless responsibilities… all while being told to “just cope.” But coping doesn’t come with a manual — until now. This community was built for people just like you: those who want practical, proven tools to manage emotions, calm the mind, and regain a sense of balance — without judgement or jargon. ✨ What Makes Us Different? This isn’t another “think positive and everything will be fine” space. Here, you’ll find: ✅ Evidenced based emotional coping skills broken down into simple, doable steps✅ A supportive community where it’s safe to share and learn✅ Structured courses that guide you from beginner to advanced emotional mastery✅ Quick wins (like 60-second resets) AND deeper practices for lasting change. Whether you’re managing stress, navigating loss, or just ready to feel more in control of your emotions, this is where you’ll find strategies that actually work in real life. 🌍 Why Join Us? Because emotional wellbeing isn’t a luxury — it’s a foundation for everything you do. When you strengthen your coping skills, you’ll notice: - Less overwhelm in difficult moments - More resilience under pressure - Calmer relationships and conversations - A greater sense of self-trust and confidence And you’ll have a group of people walking the same path alongside you — people who get it. 🚪 Your Next Step Joining this community is like opening a door to a new chapter: - Start with our free starter kit — quick tools you can use right now. - Dive into our introductory Emotional Coping Skills course to build your foundation. - Grow with us into intermediate and advanced practices that create lifelong emotional strength. This is more than a course. It’s a place to reset, rebuild, and rise. 👉 Join today, and take your first step toward emotional freedom. If you know someone who might benefit, share this with them.