Of course, this list is not exhaustive, because I guess there are a lot more techniques that I could use. And since I am not coaching, but only sharing my experience here, I will describe five short techniques that help me tap into the memories and emotional states I want to unlock in order to wind down:

1. Meditation: I guess there is not much to say about meditation, and, as a matter of fact, I don’T even know if the activity I actually do is proper “Meditation” at all. But since I used apps that suggested to me certain techniques that are framed as “Meditation”, this definition is close enough for me. Sometimes I use music or not, but one thing is definite: I am in a comfy position, I close my eyes, I concentrate on my breath. I feel into myself and try to discern different emotions and what I probably need to wind down. I think of a certain memory and I try to evoke an image of the situation. Then, sometimes, I get into a flow and it takes a time to get back from the meditation. Sometimes it is very quick and the breathing is action enough to wind me down.
2. Breathing: Breathing is more or less mostly a quick fix to interrupt a loop of bad emotions. Box breathing helps (4 sec. inhale, 4 sec. holding, 4 sec. exhale, 4 sec. hold) or 4-7-8 creating (4 sec inhale, 7 sec hold, 8 sec exhale). Sometimes the mindful app on my smart watch is helpful to get into the right tune.
3. Music: music is a powerful method and helps with all other aspects of the techniques mentioned here. Although meditation works mostly only with calm music. Depending on my mood, a harder pace or tone of music evokes joy, anger, solemnity, melancholy, or it evokes a memory especially linked to that music to evoke a wanted emotion.
4. Tai Chi: This is a good method in combination with breathing. Often times, the movements remind me of my time in which I did a lot of martial arts. Then the underlying emotions that come up are courage, steadiness, pride and strength. Sometimes, though, I use Tai Chi simply to wind down at all.
5. Visualisation: Works best with meditation, but I don’t always have the time for that. I use visualization of course also for planning and conducting planned tasks or habits to structure and divide tasks into smaller portions. But visualization is powerful enough to live through a memory again and that unlocks the underlying emotions very effectively. This technique is especially powerful with music.

Well, this is no instruction manual or how to. I may do it all wrong at all. But actually I don’t care. It works for me in a positive way.

Until next time, take one step at a time and keep up the faith in yourself.