May 27, 2025 • 25 mins
Feeling overwhelmed? In this episode, Lori shares quick, effective self-care tools to help writers stay grounded and creative, even in chaotic times. Learn how to check in with yourself, calm your mind, and build a self-care routine that actually works.
Visit thepoetrylab.com to find the Show Notes for this episode. The Poetry Lab Podcast is produced by Lori Walker and Danielle Mitchell. Hosted by Danielle Mitchell and Lori Walker, with special guest hosts bridgette bianca, Leonora Simonovis and Ravina Wadhwani.
Theme song: "Simply Upbeat" by Christian Telford, Kenneth Edward Belcher, and Saki Furuya.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
(00:00):
Today, I'm talking about self-care when
things,
that amorphous blob of negativity made-up
of internal and external factors,
when
things
begin to feel overwhelming.
Regardless of where or when you're
listening from, I'm sure you've felt that
(00:21):
gnawing heaviness inside,
an inescapable weariness, and an inner
struggle
between
Throwing up your hands and saying to hell
with it versus digging deeper in search of
more strength to keep pushing.
You're not alone.
This happens to everybody.
And this episode is for
(00:42):
everybody because everybody gets
overwhelmed from time to time and needs
grounding self-care.
Welcome to the Poetry Lab Podcast.
The Poetry Lab started 11 years ago to help
dedicated, self-taught, and formally
(01:03):
trained writers find a place in their
community to write,
read,
learn,
and collaborate.
We help writers tap into their craft with
radical self-compassion,
unlike anything you've ever seen in a
creative writing classroom before.
If you're a creative person trying to
establish a writing practice in the real world,
(01:26):
This podcast is designed to help you carve
out the time,
the courage,
and the inspiration to keep writing your
new shit.
Are you ready, poet?
Let's get into it.
Welcome, dear listeners, to another episode
(01:47):
of the Poetry Lab Podcast.
Creating can feel impossible when anxiety
or overwhelm take over.
But there are tools to find a sense of calm
and reclaim your mental and emotional space
so that you can get back to creating.
I don't need to tell you, but
creating is how we
(02:08):
interact with the world.
It's how we process.
It's how we relieve stress.
So we need to be creating and we need to do
what we can
to
get past those blocks
created by anxiety or overwhelm.
Today's episode will discuss why self-care
(02:29):
is crucial in times of stress,
how to recognize when you need to step
back, and some practical techniques to help
you reset.
Throughout this episode, I'll be using the
term writer because that's what I am.
But the information in this episode applies
to artists of all mediums.
(02:49):
Hell, most of it applies to living and
breathing people not pursuing creativity in
their lives.
If you have a pulse,
you will occasionally feel overwhelmed
and will be in need of self-care.
So this episode's for you too.
Before we go further,
I want to pause and say that if the level
(03:10):
of overwhelm and panic
you are experiencing has reached a crisis level,
or if you are in a traumatic situation,
Seek professional help.
The level of care and attention that you
need right now
is beyond the strategies that I'm able to
offer here in this episode. And
then also a final note,
(03:31):
as with any advice, take what works for you
and leave the rest.
Before we get into self-care practices, I
want to unpack why self-care is vital for
creative people.
I want you to think of self-care as a form
of first aid for the mind.
(03:52):
It doesn't solve every problem,
but it helps stabilize us.
It helps us regain perspective and approach
writing from a calmer, healthier place.
Writing involves a level of personal
exposure that can make us more vulnerable
to external stress.
Our work often demands emotional honesty,
(04:15):
making it difficult to disconnect from
personal and worldly issues.
Putting your thoughts on paper, especially
for an audience,
can drain your mental and emotional
reserves,
sometimes more than we realize.
When we're overwhelmed, our minds go into
survival mode,
making it difficult to access the
(04:36):
creative,
open-mindedness
that writing requires.
Self-care can help shift us back to a place
where we can write about whatever's going
on without feeling drained or distressed.
Writers can also be particularly
susceptible to panic and overwhelm because
the work we do often doesn't have clear
(04:57):
boundaries.
Our art is based on exploring what we
observe and feel,
which sometimes causes us to sit longer
with negative emotions.
And without self-care, these behaviors can
lead to burnout and overwhelm.
It's not only about avoiding panic and
overwhelm because those are inevitable,
(05:17):
but it's about having strategies that can
help you get into a healthier headspace.
Now I want to talk about
recognizing when you need to implement
self-care.
You are a human being alive in the 21st
century.
There's a lot of shit going on on a daily basis.
(05:38):
Not to mention crises and horrors unfolding
in the United States and abroad.
Like many problems, panic and overwhelm can
snowball
if left untreated for an extended period of time.
So it's important to recognize some of the
early signs that it's time for a self-care
check-in.
All too often, riders push through
(05:59):
discomfort or ignore these signals,
thinking that they need to power through or that
this is great material.
But these signals are critical for avoiding
burnout and bigger problems down the road.
Here are some signs
that it's time to take a step back and
focus on self-care.
If you find yourself unable to focus or are
(06:22):
struggling to even start writing,
it might be a signal that you're
overstressed.
There are also physical symptoms of anxiety
that you need to be aware of.
a racing heart, shallow breathing,
headaches,
muscle tension
are all signs that your body is in fight or
flight mode.
Recognizing these symptoms can help you
(06:43):
respond before burnout sets in.
On the emotional side,
if you're easily frustrated by your work or
find yourself having intense
negative reactions
to small challenges,
your emotional reserves might be running low.
And finally, when we're overwhelmed, we're
more likely to fall into negative self-talk
(07:04):
or comparison traps.
So if you notice a lot of self-doubt or
insecurity,
that's also a sign to pause and reset.
And I think that as writers, we tend to be
more in tune with ourselves
and can tell when something is off.
So you might be experiencing symptoms that
(07:25):
I haven't mentioned here.
But recognizing when you feel off or don't
feel like yourself,
take note of that.
That's a sign that you need to engage in
some self-care.
And this is where
making a self-care check-in part of your
routine is
key. Well,
what's a self-care check-in?
It's when you take a moment to ask,
(07:47):
how am I feeling
really?
A self-care check-in is a valuable tool for
spotting overwhelm or burnout early
so that you can engage in some self-care.
A check-in also reminds us that our
well-being matters and gives us permission
to take care of ourselves.
It's like that saying,
(08:07):
if you don't schedule time for maintenance,
your equipment will schedule it for you.
And we all know that that usually happens
at the most inopportune time. So
I'm going to make two suggestions for
self-care check-ins,
and you can do whatever works for you
in the moment.
The first is a journaling exercise, and you
(08:29):
could adapt this for whatever medium you
engage in on the regular.
If you're a writer, you can write the
answers to these questions that I'm going
to ask in a moment.
If you're a visual artist, you can use
color choices to paint it out or collage it.
If you're a musician,
choose your notes.
First off, I want you to ask yourself,
how am I feeling right now?
(08:50):
This helps you identify your current
emotional state.
Next,
what's weighing on me?
Getting specific about what's bothering you
can help make the stress feel more
manageable.
And finally, I want you to ask yourself,
what do I need in this moment?
(09:11):
This question is all about self-compassion.
Whatever the answer is, allow yourself
to meet that need as best you can.
And then whatever answers you find,
acknowledge their truth without judgment.
You feel the way you feel,
and knowing how you feel can offer a clue
(09:33):
about what self-care might be needed.
My other suggestion for a check-in is a
full body scan.
And you can do this seated or lying down,
and you can even do it standing up.
You can do it in a bed,
or on a yoga mat, or at your desk, or on a bus.
Really
anywhere that you can close your eyes and
(09:55):
turn your attention inward. And
then start at the top of your head.
Notice how you feel
in each part of your body,
working your way down from your head
to
your eyebrows,
your mouth,
your tongue, your jaw.
(10:15):
your neck, shoulders, arms,
chest,
stomach,
wrists,
hands,
fingers, hips,
the back of your legs,
your knees,
your shins, your ankles,
all the way to your feet and your toes.
(10:38):
Granted, this is a guided relaxation
technique.
to get you to let go of the tension you are
holding.
But I think that the noticing part is also
helpful
in identifying a solution that is what your
body needs.
Regardless of which type of check-in you do,
(10:58):
pair it with an action, even a small one.
I will stand up and walk a lap or two
around my space every hour today.
I will stretch at the end of my workday.
I will pause news and social media
notifications on my phone for the rest of today.
(11:20):
Or it can be bigger, like cultivating a
jogging routine
or deleting social media apps from your
phone entirely for a month.
The key is to take what you notice during
your check-in and tie it to a specific
action.
So how to make this into a routine?
Schedule a check-in daily or weekly,
(11:42):
whatever feels manageable for you.
The body scan is something that you can do
right quick in the grocery line,
whereas, yeah, the journaling activity
takes some time,
but it can also be built into your creative
process.
If you can, do your self-care check-in at a
time when you can be alone and in a calm space.
(12:03):
like
first thing in the morning
or during your lunch break or as you're
getting ready for bed.
Even if you don't have the luxury of
solitude, you are able to turn inward where
you are.
Just take a moment
and focus on yourself.
And I will say that I know it can feel
strange at first,
but over time, these check-ins become
(12:25):
second nature
and they create a stronger, more resilient
foundation for both writing
and your well-being.
Now I want to offer some specific grounding
self-care practices
that help in times of high stress,
overwhelm, or panic.
And I'm not going to suggest the
traditional ones like
(12:46):
journaling, or a glass of wine, or a bubble
bath, or yoga,
or muting notifications on your phone.
Those all great suggestions.
And there are ones that I use
frequently.
But I think that if you're listening to
this podcast, you're probably looking for
something a little bit different.
If those are ones that you haven't tried,
(13:08):
use those.
Those are a good starting point too.
Otherwise, listen to what I'm about to say,
'cause I think these go a little bit
deeper.
And I want to encourage you to try a few of these
and maybe put your own spin
on them
and see what works for you.
I think it's best
to find a couple of these techniques that
(13:28):
work for you so
that you've got more tools at your
disposal.
And you can totally have your go-to,
but
that won't always be possible.
Or maybe one day your go-to just isn't
doing it for you that time.
So it's good to have a couple of options
that you
are like, okay, I can do this.
(13:49):
The first one is to get grounded,
literally.
Often when we are overwhelmed or panicking,
we lose track of our bodies.
If this is happening to you, I invite you
to take off your shoes
and connect your feet to the ground,
standing if you are able.
Preferably outside on the bare
(14:11):
ground.
But you know what? I know
standing might not be accessible to some people
and
other people have an aversion
to
grass.
And there's also snow on the ground in some
places, or there's a whole
host
of reasons why
(14:31):
standing barefoot on the bare earth might
not be possible.
But we do what we can,
all right?
The point is to connect to the ground in
some meaningful and intentional way.
Once you've done that, look down at your
feet or your other point of connection.
(14:53):
Acknowledge where your feet are.
Remember
that you are where your feet
are.
This grounding exercise can help you feel
more solid
and connected to the world and your body.
My next technique is a forward fold,
(15:14):
and this can be an extension of the
grounding exercise that I just mentioned,
or it can be its own thing.
And it too can be done standing or seated.
So whether you are
seated or standing,
make sure your feet are
about hip width apart
or a little bit further.
(15:36):
And then let your head and arms
dangle toward your toes.
Feel free to have a generous bend in your
knees if you are standing.
You can place your hands on your thighs,
your shins, on the ground.
You can clasp opposite elbows, whatever
feels comfortable to you.
(15:58):
And then take
slow,
deep
breaths in this folded position.
This pose releases tension in the back and
the neck,
and it helps bring a sense of calm.
Another grounding technique is
the five, four, three, two, one method,
(16:20):
which engages multiple senses.
What you do
is you
identify five things
that you can see,
four things you can touch,
three that you can hear,
two
that you can smell,
and one
(16:41):
that you can taste.
This process helps pull you into the
present moment,
away from overwhelming thoughts.
Breathwork is another way of addressing
anxiety.
Personally, I like the box breath.
Inhale for four counts,
hold for four counts at the top of your
(17:02):
breath,
exhale for four,
and then hold for four at the bottom of
your breath.
And then you repeat again with a four count
inhale.
A variation on this
is to inhale for four counts,
hold for seven,
and then exhale for eight.
(17:25):
Both of these breathing techniques can slow
the heart rate and activate the body's
relaxation response,
helping reduce feelings of panic.
Plus, I find comfort in the repetition of
the counting.
This next one is a callback to childhood
when we had
our teddy or our blankie or whatever
(17:46):
comfort item
that we carried
everywhere.
But
a physical object,
like a smooth stone
or a stress ball that you can squeeze, or
yes, even a cozy blanket.
This object, whatever it is,
can
bring us relief by reminding us of safety and
(18:08):
calm.
Sometimes holding the object
is calming enough,
but you might also consider
studying the object,
its color,
shape,
weight,
and texture.
Noticing these details can create an anchor
(18:29):
to help calm our racing
thoughts.
And then the final, I
guess, kind of set
of techniques
that I want to discuss today takes the full
body scan that I mentioned earlier
in the self-care check-in part, and
it goes a step further.
(18:49):
It's called progressive muscle relaxation.
And for this one, you
should be lying down or seated,
either way.
Starting at your feet.
Tense
each
muscle group
for a few seconds and then release.
And move slowly up the body
from your toes
(19:10):
all the way up to your face,
tensing and relaxing each area.
This technique
eases physical tension
and can bring immediate relaxation to both
the body and the mind.
And while you're in
a
relaxed stationary position,
(19:31):
if you have a weighted blanket or even just
a folded blanket,
if you're laying down, place it over your
hips/pelvic region,
or if you're seated, place it over your
shoulders and chest and you can kind of
tuck your arms up in there too.
The pressure,
even if it's just a folded blanket, like a
regular folded blanket,
(19:52):
It still provides some pressure, but it can
help ease anxiety.
Another variation to try if you're lying
down on the ground is to
lie on your back and put your feet
up the wall.
Just scoot your tail as close to the wall
as you can, and then your feet just go
straight up.
So you're like an L.
Reversing the flow of the blood in your
(20:12):
legs is relaxing, and it also helps relieve
tension in your lower back.
And then the final thing that I want to
mention,
because it's easy,
is to
revisit the Fill Your Cup episodes that
I've recorded for the Poetry Lab podcast.
The summer edition is episode 25,
and the autumn episode is
(20:34):
number 36.
Winter and spring aren't recorded yet, but
keep an eye out for them.
These episodes are more restorative ways of
reigniting your creativity.
But they might also be calming activities
that can help you deal with your stress and
overwhelm
by taking you
out of your
(20:54):
usual environment, your office, your
studio, your whatever,
and having you engage with the world
at large.
Phew,
that was a lot.
Finally, before I wrap, I want to turn to
the long-term benefits of self-care for
writers.
(21:15):
Self-care is not just for difficult times.
This episode focused mostly on strategies
for dealing with difficult times
when you're panicking,
you're having more intense levels of stress
and anxiety and overwhelm.
But these are also good day-to-day
practices.
And while drafting this episode, I pretty
much made-up my mind
(21:37):
that I'll do
a
regular day-to-day self-care for writers
episode, so keep an eye out for that.
But
anyway,
Overall,
self-care is about building resilience for
the long term.
With a solid
self-care foundation, writers will find it easier
to stay connected to their work
(21:57):
and avoid burnout.
Consistent self-care practices help calm
the nervous system,
making it
easier to return to a balanced state when
panic arises.
Self-care can help restore the creative flow.
Writers who incorporate self-care often
find that they feel more inspired
(22:20):
and are better able to produce work that
feels authentic.
Over time, self-care helps writers develop tools
to cope with the ups and downs of life and
creativity
so that moments of overwhelm feel more
manageable.
While the techniques in this episode dealt
with a deeper level of self-care,
(22:42):
I encourage you to treat self-care
like an ongoing commitment to yourself
and a means of
creating a sustainable relationship with
your writing,
especially when life feels chaotic.
And finally, don't worry about what your
self-care practice looks like.
(23:03):
The important thing is that it is a healthy
strategy that works for you
long term.
It's going to look different from everybody
else's.
It's yours.
And then also keep in mind that self-care
practices can change over time because our
needs evolve.
(23:24):
I covered a lot of material in this
episode,
like why self-care is important for writers
and how to recognize when you are in need
of some more intense self-care.
If you are currently in need of some
self-care today,
focus on the techniques described in the
middle part of this episode.
(23:45):
I encourage you to pick
one
of the check-in strategies,
and then try a couple of the self-care
techniques that I shared, and then repeat
whenever you feel overwhelmed.
Self-care isn't selfish.
It's a necessary part of the creative
journey.
Life can be overwhelming.
(24:06):
But practicing self-care allows you to
better hold space for your creativity
and others,
even during challenging times.
Be sure to share these techniques with any
person you know, whether or not they pursue
a creative life.
We could all use
(24:26):
some self-care right now.
If you liked this episode, please give us a
like and a follow and help us
spread the word about our podcast by
texting the link
to a few creative friends.
You can also find us at
thepoetrylab.com/podcast.
And
(24:46):
also,
be sure to check out our curated playlists
for a deeper look on DIY marketing tips,
writing techniques, and inspiration to
create.
Enter your e-mail,
and you'll find the perfect playlist to
fuel your writing journey.
Scroll about halfway down the podcast page,
(25:09):
thepoetrylab.com/podcast,
and then fill out the form.
You can get
one list or all three,
Poet's Choice.
Again, I'm Lori Walker, and you can find me
on Instagram
@loriethewriter.
or peruse my website at loriwriteswords.com
(25:29):
or
sign up for my newsletter at
loriethewriter.substack.com.
That's all for now.
I'll catch you soon at The Poetry Lab.
(00:00):
Today, I'm talking about self-care when
things,
that amorphous blob of negativity made-up
of internal and external factors,
when
things
begin to feel overwhelming.
Regardless of where or when you're
listening from, I'm sure you've felt that
(00:21):
gnawing heaviness inside,
an inescapable weariness, and an inner
struggle
between
Throwing up your hands and saying to hell
with it versus digging deeper in search of
more strength to keep pushing.
You're not alone.
This happens to everybody.
And this episode is for
(00:42):
everybody because everybody gets
overwhelmed from time to time and needs
grounding self-care.
Welcome to the Poetry Lab Podcast.
The Poetry Lab started 11 years ago to help
dedicated, self-taught, and formally
(01:03):
trained writers find a place in their
community to write,
read,
learn,
and collaborate.
We help writers tap into their craft with
radical self-compassion,
unlike anything you've ever seen in a
creative writing classroom before.
If you're a creative person trying to
establish a writing practice in the real world,
(01:26):
This podcast is designed to help you carve
out the time,
the courage,
and the inspiration to keep writing your
new shit.
Are you ready, poet?
Let's get into it.
Welcome, dear listeners, to another episode
(01:47):
of the Poetry Lab Podcast.
Creating can feel impossible when anxiety
or overwhelm take over.
But there are tools to find a sense of calm
and reclaim your mental and emotional space
so that you can get back to creating.
I don't need to tell you, but
creating is how we
(02:08):
interact with the world.
It's how we process.
It's how we relieve stress.
So we need to be creating and we need to do
what we can
to
get past those blocks
created by anxiety or overwhelm.
Today's episode will discuss why self-care
(02:29):
is crucial in times of stress,
how to recognize when you need to step
back, and some practical techniques to help
you reset.
Throughout this episode, I'll be using the
term writer because that's what I am.
But the information in this episode applies
to artists of all mediums.
(02:49):
Hell, most of it applies to living and
breathing people not pursuing creativity in
their lives.
If you have a pulse,
you will occasionally feel overwhelmed
and will be in need of self-care.
So this episode's for you too.
Before we go further,
I want to pause and say that if the level
(03:10):
of overwhelm and panic
you are experiencing has reached a crisis level,
or if you are in a traumatic situation,
Seek professional help.
The level of care and attention that you
need right now
is beyond the strategies that I'm able to
offer here in this episode. And
then also a final note,
(03:31):
as with any advice, take what works for you
and leave the rest.
Before we get into self-care practices, I
want to unpack why self-care is vital for
creative people.
I want you to think of self-care as a form
of first aid for the mind.
(03:52):
It doesn't solve every problem,
but it helps stabilize us.
It helps us regain perspective and approach
writing from a calmer, healthier place.
Writing involves a level of personal
exposure that can make us more vulnerable
to external stress.
Our work often demands emotional honesty,
(04:15):
making it difficult to disconnect from
personal and worldly issues.
Putting your thoughts on paper, especially
for an audience,
can drain your mental and emotional
reserves,
sometimes more than we realize.
When we're overwhelmed, our minds go into
survival mode,
making it difficult to access the
(04:36):
creative,
open-mindedness
that writing requires.
Self-care can help shift us back to a place
where we can write about whatever's going
on without feeling drained or distressed.
Writers can also be particularly
susceptible to panic and overwhelm because
the work we do often doesn't have clear
(04:57):
boundaries.
Our art is based on exploring what we
observe and feel,
which sometimes causes us to sit longer
with negative emotions.
And without self-care, these behaviors can
lead to burnout and overwhelm.
It's not only about avoiding panic and
overwhelm because those are inevitable,
(05:17):
but it's about having strategies that can
help you get into a healthier headspace.
Now I want to talk about
recognizing when you need to implement
self-care.
You are a human being alive in the 21st
century.
There's a lot of shit going on on a daily basis.
(05:38):
Not to mention crises and horrors unfolding
in the United States and abroad.
Like many problems, panic and overwhelm can
snowball
if left untreated for an extended period of time.
So it's important to recognize some of the
early signs that it's time for a self-care
check-in.
All too often, riders push through
(05:59):
discomfort or ignore these signals,
thinking that they need to power through or that
this is great material.
But these signals are critical for avoiding
burnout and bigger problems down the road.
Here are some signs
that it's time to take a step back and
focus on self-care.
If you find yourself unable to focus or are
(06:22):
struggling to even start writing,
it might be a signal that you're
overstressed.
There are also physical symptoms of anxiety
that you need to be aware of.
a racing heart, shallow breathing,
headaches,
muscle tension
are all signs that your body is in fight or
flight mode.
Recognizing these symptoms can help you
(06:43):
respond before burnout sets in.
On the emotional side,
if you're easily frustrated by your work or
find yourself having intense
negative reactions
to small challenges,
your emotional reserves might be running low.
And finally, when we're overwhelmed, we're
more likely to fall into negative self-talk
(07:04):
or comparison traps.
So if you notice a lot of self-doubt or
insecurity,
that's also a sign to pause and reset.
And I think that as writers, we tend to be
more in tune with ourselves
and can tell when something is off.
So you might be experiencing symptoms that
(07:25):
I haven't mentioned here.
But recognizing when you feel off or don't
feel like yourself,
take note of that.
That's a sign that you need to engage in
some self-care.
And this is where
making a self-care check-in part of your
routine is
key. Well,
what's a self-care check-in?
It's when you take a moment to ask,
(07:47):
how am I feeling
really?
A self-care check-in is a valuable tool for
spotting overwhelm or burnout early
so that you can engage in some self-care.
A check-in also reminds us that our
well-being matters and gives us permission
to take care of ourselves.
It's like that saying,
(08:07):
if you don't schedule time for maintenance,
your equipment will schedule it for you.
And we all know that that usually happens
at the most inopportune time. So
I'm going to make two suggestions for
self-care check-ins,
and you can do whatever works for you
in the moment.
The first is a journaling exercise, and you
(08:29):
could adapt this for whatever medium you
engage in on the regular.
If you're a writer, you can write the
answers to these questions that I'm going
to ask in a moment.
If you're a visual artist, you can use
color choices to paint it out or collage it.
If you're a musician,
choose your notes.
First off, I want you to ask yourself,
how am I feeling right now?
(08:50):
This helps you identify your current
emotional state.
Next,
what's weighing on me?
Getting specific about what's bothering you
can help make the stress feel more
manageable.
And finally, I want you to ask yourself,
what do I need in this moment?
(09:11):
This question is all about self-compassion.
Whatever the answer is, allow yourself
to meet that need as best you can.
And then whatever answers you find,
acknowledge their truth without judgment.
You feel the way you feel,
and knowing how you feel can offer a clue
(09:33):
about what self-care might be needed.
My other suggestion for a check-in is a
full body scan.
And you can do this seated or lying down,
and you can even do it standing up.
You can do it in a bed,
or on a yoga mat, or at your desk, or on a bus.
Really
anywhere that you can close your eyes and
(09:55):
turn your attention inward. And
then start at the top of your head.
Notice how you feel
in each part of your body,
working your way down from your head
to
your eyebrows,
your mouth,
your tongue, your jaw.
(10:15):
your neck, shoulders, arms,
chest,
stomach,
wrists,
hands,
fingers, hips,
the back of your legs,
your knees,
your shins, your ankles,
all the way to your feet and your toes.
(10:38):
Granted, this is a guided relaxation
technique.
to get you to let go of the tension you are
holding.
But I think that the noticing part is also
helpful
in identifying a solution that is what your
body needs.
Regardless of which type of check-in you do,
(10:58):
pair it with an action, even a small one.
I will stand up and walk a lap or two
around my space every hour today.
I will stretch at the end of my workday.
I will pause news and social media
notifications on my phone for the rest of today.
(11:20):
Or it can be bigger, like cultivating a
jogging routine
or deleting social media apps from your
phone entirely for a month.
The key is to take what you notice during
your check-in and tie it to a specific
action.
So how to make this into a routine?
Schedule a check-in daily or weekly,
(11:42):
whatever feels manageable for you.
The body scan is something that you can do
right quick in the grocery line,
whereas, yeah, the journaling activity
takes some time,
but it can also be built into your creative
process.
If you can, do your self-care check-in at a
time when you can be alone and in a calm space.
(12:03):
like
first thing in the morning
or during your lunch break or as you're
getting ready for bed.
Even if you don't have the luxury of
solitude, you are able to turn inward where
you are.
Just take a moment
and focus on yourself.
And I will say that I know it can feel
strange at first,
but over time, these check-ins become
(12:25):
second nature
and they create a stronger, more resilient
foundation for both writing
and your well-being.
Now I want to offer some specific grounding
self-care practices
that help in times of high stress,
overwhelm, or panic.
And I'm not going to suggest the
traditional ones like
(12:46):
journaling, or a glass of wine, or a bubble
bath, or yoga,
or muting notifications on your phone.
Those all great suggestions.
And there are ones that I use
frequently.
But I think that if you're listening to
this podcast, you're probably looking for
something a little bit different.
If those are ones that you haven't tried,
(13:08):
use those.
Those are a good starting point too.
Otherwise, listen to what I'm about to say,
'cause I think these go a little bit
deeper.
And I want to encourage you to try a few of these
and maybe put your own spin
on them
and see what works for you.
I think it's best
to find a couple of these techniques that
(13:28):
work for you so
that you've got more tools at your
disposal.
And you can totally have your go-to,
but
that won't always be possible.
Or maybe one day your go-to just isn't
doing it for you that time.
So it's good to have a couple of options
that you
are like, okay, I can do this.
(13:49):
The first one is to get grounded,
literally.
Often when we are overwhelmed or panicking,
we lose track of our bodies.
If this is happening to you, I invite you
to take off your shoes
and connect your feet to the ground,
standing if you are able.
Preferably outside on the bare
(14:11):
ground.
But you know what? I know
standing might not be accessible to some people
and
other people have an aversion
to
grass.
And there's also snow on the ground in some
places, or there's a whole
host
of reasons why
(14:31):
standing barefoot on the bare earth might
not be possible.
But we do what we can,
all right?
The point is to connect to the ground in
some meaningful and intentional way.
Once you've done that, look down at your
feet or your other point of connection.
(14:53):
Acknowledge where your feet are.
Remember
that you are where your feet
are.
This grounding exercise can help you feel
more solid
and connected to the world and your body.
My next technique is a forward fold,
(15:14):
and this can be an extension of the
grounding exercise that I just mentioned,
or it can be its own thing.
And it too can be done standing or seated.
So whether you are
seated or standing,
make sure your feet are
about hip width apart
or a little bit further.
(15:36):
And then let your head and arms
dangle toward your toes.
Feel free to have a generous bend in your
knees if you are standing.
You can place your hands on your thighs,
your shins, on the ground.
You can clasp opposite elbows, whatever
feels comfortable to you.
(15:58):
And then take
slow,
deep
breaths in this folded position.
This pose releases tension in the back and
the neck,
and it helps bring a sense of calm.
Another grounding technique is
the five, four, three, two, one method,
(16:20):
which engages multiple senses.
What you do
is you
identify five things
that you can see,
four things you can touch,
three that you can hear,
two
that you can smell,
and one
(16:41):
that you can taste.
This process helps pull you into the
present moment,
away from overwhelming thoughts.
Breathwork is another way of addressing
anxiety.
Personally, I like the box breath.
Inhale for four counts,
hold for four counts at the top of your
(17:02):
breath,
exhale for four,
and then hold for four at the bottom of
your breath.
And then you repeat again with a four count
inhale.
A variation on this
is to inhale for four counts,
hold for seven,
and then exhale for eight.
(17:25):
Both of these breathing techniques can slow
the heart rate and activate the body's
relaxation response,
helping reduce feelings of panic.
Plus, I find comfort in the repetition of
the counting.
This next one is a callback to childhood
when we had
our teddy or our blankie or whatever
(17:46):
comfort item
that we carried
everywhere.
But
a physical object,
like a smooth stone
or a stress ball that you can squeeze, or
yes, even a cozy blanket.
This object, whatever it is,
can
bring us relief by reminding us of safety and
(18:08):
calm.
Sometimes holding the object
is calming enough,
but you might also consider
studying the object,
its color,
shape,
weight,
and texture.
Noticing these details can create an anchor
(18:29):
to help calm our racing
thoughts.
And then the final, I
guess, kind of set
of techniques
that I want to discuss today takes the full
body scan that I mentioned earlier
in the self-care check-in part, and
it goes a step further.
(18:49):
It's called progressive muscle relaxation.
And for this one, you
should be lying down or seated,
either way.
Starting at your feet.
Tense
each
muscle group
for a few seconds and then release.
And move slowly up the body
from your toes
(19:10):
all the way up to your face,
tensing and relaxing each area.
This technique
eases physical tension
and can bring immediate relaxation to both
the body and the mind.
And while you're in
a
relaxed stationary position,
(19:31):
if you have a weighted blanket or even just
a folded blanket,
if you're laying down, place it over your
hips/pelvic region,
or if you're seated, place it over your
shoulders and chest and you can kind of
tuck your arms up in there too.
The pressure,
even if it's just a folded blanket, like a
regular folded blanket,
(19:52):
It still provides some pressure, but it can
help ease anxiety.
Another variation to try if you're lying
down on the ground is to
lie on your back and put your feet
up the wall.
Just scoot your tail as close to the wall
as you can, and then your feet just go
straight up.
So you're like an L.
Reversing the flow of the blood in your
(20:12):
legs is relaxing, and it also helps relieve
tension in your lower back.
And then the final thing that I want to
mention,
because it's easy,
is to
revisit the Fill Your Cup episodes that
I've recorded for the Poetry Lab podcast.
The summer edition is episode 25,
and the autumn episode is
(20:34):
number 36.
Winter and spring aren't recorded yet, but
keep an eye out for them.
These episodes are more restorative ways of
reigniting your creativity.
But they might also be calming activities
that can help you deal with your stress and
overwhelm
by taking you
out of your
(20:54):
usual environment, your office, your
studio, your whatever,
and having you engage with the world
at large.
Phew,
that was a lot.
Finally, before I wrap, I want to turn to
the long-term benefits of self-care for
writers.
(21:15):
Self-care is not just for difficult times.
This episode focused mostly on strategies
for dealing with difficult times
when you're panicking,
you're having more intense levels of stress
and anxiety and overwhelm.
But these are also good day-to-day
practices.
And while drafting this episode, I pretty
much made-up my mind
(21:37):
that I'll do
a
regular day-to-day self-care for writers
episode, so keep an eye out for that.
But
anyway,
Overall,
self-care is about building resilience for
the long term.
With a solid
self-care foundation, writers will find it easier
to stay connected to their work
(21:57):
and avoid burnout.
Consistent self-care practices help calm
the nervous system,
making it
easier to return to a balanced state when
panic arises.
Self-care can help restore the creative flow.
Writers who incorporate self-care often
find that they feel more inspired
(22:20):
and are better able to produce work that
feels authentic.
Over time, self-care helps writers develop tools
to cope with the ups and downs of life and
creativity
so that moments of overwhelm feel more
manageable.
While the techniques in this episode dealt
with a deeper level of self-care,
(22:42):
I encourage you to treat self-care
like an ongoing commitment to yourself
and a means of
creating a sustainable relationship with
your writing,
especially when life feels chaotic.
And finally, don't worry about what your
self-care practice looks like.
(23:03):
The important thing is that it is a healthy
strategy that works for you
long term.
It's going to look different from everybody
else's.
It's yours.
And then also keep in mind that self-care
practices can change over time because our
needs evolve.
(23:24):
I covered a lot of material in this
episode,
like why self-care is important for writers
and how to recognize when you are in need
of some more intense self-care.
If you are currently in need of some
self-care today,
focus on the techniques described in the
middle part of this episode.
(23:45):
I encourage you to pick
one
of the check-in strategies,
and then try a couple of the self-care
techniques that I shared, and then repeat
whenever you feel overwhelmed.
Self-care isn't selfish.
It's a necessary part of the creative
journey.
Life can be overwhelming.
(24:06):
But practicing self-care allows you to
better hold space for your creativity
and others,
even during challenging times.
Be sure to share these techniques with any
person you know, whether or not they pursue
a creative life.
We could all use
(24:26):
some self-care right now.
If you liked this episode, please give us a
like and a follow and help us
spread the word about our podcast by
texting the link
to a few creative friends.
You can also find us at
thepoetrylab.com/podcast.
And
(24:46):
also,
be sure to check out our curated playlists
for a deeper look on DIY marketing tips,
writing techniques, and inspiration to
create.
Enter your e-mail,
and you'll find the perfect playlist to
fuel your writing journey.
Scroll about halfway down the podcast page,
(25:09):
thepoetrylab.com/podcast,
and then fill out the form.
You can get
one list or all three,
Poet's Choice.
Again, I'm Lori Walker, and you can find me
on Instagram
@loriethewriter.
or peruse my website at loriwriteswords.com
(25:29):
or
sign up for my newsletter at
loriethewriter.substack.com.
That's all for now.
I'll catch you soon at The Poetry Lab.
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