5 Simple Self-Regulation Tools to Support You Between Sessions

One of the most important parts of healing is learning how to take care of yourself in daily life, not only when you’re in session with me. Think of it as building a personal toolbox that you can reach for whenever you feel stressed, overwhelmed, or out of balance. These tools don’t take much time, and the more you practice them, the easier it becomes for your nervous system to return to a calmer, steadier place.

Here are five of my favorites that you can start using right away:

1. Tapping (EFT)

If you’ve been with me for while, you already know I love tapping. And if you are new, I encourage you to really master this very simple, but powerful technique. By gently tapping on specific acupressure points, you give your body a signal of safety. It’s like sending a calming message directly to your nervous system. Use it when you notice anxiety rising, when an old memory is triggered, or simply when you feel unsettled.

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2. 4-7-8 Breathing

This is one of the simplest but most powerful breathing techniques. Inhale for 4 counts, hold for 7, and exhale slowly for 8. Do this 3–4 rounds. It’s especially useful at night if your mind won’t settle down, but also works beautifully during the day when you need to reset.

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3. Orienting to the Environment (5-4-3-2-1 Grounding)

When stress pulls you inward, look around. Let your eyes slowly scan the room, noticing colors, shapes, or objects. Name five things you see, four you hear, three you feel, two you smell, and one you taste. This grounds you in the present moment and gently pulls your nervous system out of “fight or flight.”

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4. Havening Touch

Cross your arms and slowly stroke your upper arms from shoulders to elbows, or place both hands on your face and gently move them down your cheeks. This soothing, rhythmic touch activates calming brain chemistry and nervous system part responsible for relaxation. Many clients tell me this one feels like an instant hug for the nervous system.

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5. Self-Compassion Pause (Heart-Centered Touch + Affirmation)

Place one hand on your heart and one on your belly.
Close your eyes and remind yourself: “This is a moment of stress. I’m not alone in this. I can be kind to myself.”
Even a few breaths here can shift how you feel and help you soften toward yourself instead of tightening against the pain.

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Think of these practices like little bridges between sessions. They help you stay connected with your body, emotions, and inner safety, so that the work we do together continues to grow roots in your daily life.

Try one or two this week and notice which feels most natural. Over time, you’ll discover your personal “go-to” tools—and that’s when self-regulation becomes second nature.

And if you’d like more guidance, or feel ready to go deeper in your healing, I’d love to support you personally. You’re always welcome to reach out and schedule a session with me—together, we can build on these tools and create the inner safety and strength you deserve.

If you have some approaches or methods that you find helpful, feel free to share them in comments!