Effective tools and affirmations for stress, overwhelm, anxiety and trauma.
Feeling overwhelmed, anxious, or stressed can leave us stuck in a cycle of tension and unease, making it hard to focus or move forward. As a hypnotherapist specialising in anxiety, stress, overwhelm and trauma, I teach some of my clients these effective but simple tools combined which help to calm the mind and body.
These techniques are designed to ground you in the present, release tension and build emotional resilience.
1. Butterfly Hug for grounding and self-soothing
The Butterfly Hug is a self-soothing technique often used in trauma therapy, including hypnotherapy, to regulate emotions and reduce stress. This method involves gently crossing your arms over your chest and tapping alternately on each shoulder. A form of bilateral stimulation that helps calm the nervous system and process emotions.
To make it even more effective you might want to use these affirmations for calm and grounding:
“I am safe in this moment.”
“I am grounded and present.”
“Peace flows through me with every breath.”
When you feel anxious or overwhelmed, take a few moments to practice the Butterfly Hug. Combine it with these grounding affirmations to anchor yourself in the present and remind yourself of your inner safety and strength.
2. Physiological sigh for stress relief
The physiological sigh is a natural breathing technique that helps lower stress levels almost instantly. To practice, take one long inhale through the nose followed by a quick inhale and then a long slow exhale through the mouth. This activates the parasympathetic nervous system, encouraging relaxation and reducing feelings of anxiety.
Affirmations for letting go:
“I release what I cannot control.”
“I let go of tension with each tap.”
“I allow calmness to replace overwhelm.”
Pairing the physiological sigh with these affirmations reinforces the act of releasing tension and creating space for calm to flow into your mind and body.
3. Visual Bilateral Stimulation for emotional regulation
Visual bilateral stimulation involves moving your eyes back and forth, a technique often used in hypnotherapy . This practice helps the brain process stress, anxiety and trauma more effectively, promoting emotional balance.
Affirmations for strength and resilience:
“I am strong, even in moments of stress.”
“I can handle this, one step at a time.”
“I am resilient and capable.”
As you practice visual bilateral stimulation, repeat these affirmations to build emotional resilience and remind yourself of your ability to cope with challenges.
Self-Compassion is the key to lasting calm
Incorporating self-compassion into your daily routine is essential for managing stress and anxiety. By being kind and gentle with yourself, you create a safe space to process your emotions without judgment.
Affirmations for self-compassion:
“I am kind and gentle with myself.”
“I give myself permission to feel calm.”
“I am worthy of peace and relaxation.”
Self-compassion allows you to embrace your humanity and acknowledge that it’s okay to feel overwhelmed. Hypnotherapy often includes techniques to cultivate self-compassion, which can significantly improve your overall mental health and well-being.
Why these tools work
Each of these tools the Butterfly Hug, physiological sigh, and visual bilateral stimulation works by engaging the body’s natural calming mechanisms. They are grounded in evidence-based practices used in hypnotherapy and trauma therapy to help regulate the nervous system and promote emotional healing. When combined with affirmations, they become even more powerful, rewiring the brain for calmness, strength and resilience.
These simple yet effective tools can be a lifeline when anxiety, stress, or overwhelm feels unmanageable. Save this blog post and share it with a friend who might need support.
If you feel that anxiety or stress is taking over your life then hypnotherapy is a gentle and transformative way to address the root causes of anxiety and trauma and overwhelm.
If you’d like to learn more about how hypnotherapy can help you manage anxiety, stress, and overwhelm, feel free to get in touch or book a free consultation on this website.