Emergency Practices Overview

These are emergency practices, for when you are afraid or beginning to panic. They help break the trance of what-if catastrophic thinking and reset your nervous system. These are simple practices to self-regulate your nervous system, like bringing your hands together and feeling the warmth or reading these sentences out loud.

When you also practice these regularly, they build a strong, resilient nervous system.

Sometimes moving the energy is just what we need. That could be yoga, Qi Gong, shake the tree, walking, or go to the section Dance It Out!

Scroll down for options. Don’t try to do them all. Pick one that catches your eye. Then if you like, you could try another one.

Make a list when you’re calm. When we’re emotionally flooded or highly anxious our cognitive faculties go off line and it can be hard to remember what to do. You might add some of your favorites into a note on your phone or an index card to carry with you or print them out and keep them handy.

Below are some guided practices that will help. Also refer to Using the Breath, Using the Eyes and other pages in this section for more practices.

This is from one of our daily nervous system regulation practices. When you're feeling fear or panic, there are reliable, proven ways to bring yourself into the safety of the present moment. It really makes a difference.

We re-experience, or flash back to the feeling-states of childhood - fear, shame, and abandonment. You could listen to this recording or make your own to bring yourself back to the safety of this present moment.

Use this guided Resting the Mind practice to experience several of these grounding, orienting and relaxation practices, starting with looking around the room for cues of safety

1:01 Orienting Through Your 5 Senses.

2:21 Compulsive thoughts

3:22 Tapping on your forehead noticing the sound and sensation

4:10 Visualize your thought as an image and put a frame around itWith your eyes, trace the space around the frame in each direction

5:54 Relax your body, soften your belly – signal safety to your system

14:42 One to five, five to one breathing practice

17:08 Acknowledge your experience during this nourishing practice

2 minute practice of neuroception (unconscious perception of safety or threat)

I am safe in my body. A 15 minute relaxation and present moment practice. What comes up for you when you say that?