These are emergency practices, for when you are afraid or beginning to panic. They can also help break the trance of what-if catastrophic thinking. They help reset your nervous system. Scroll down for options.
There is no need to do them all. Pick one that catches your eye. Then if you like, you could try another one. These are simple, like bringing your hands together and feeling the warmth or reading these sentences out loud.
Write it down. When we’re emotionally flooded or highly anxious our cognitive faculties go off line and it can be hard to remember what to do. Try several of these suggestions then write down 3 or 4 that work for you. You might add them into a note on your phone or an index card to carry in your purse or print them out and keep them handy somewhere.
Orienting Through Your 5 Senses: Notice and say each out loud
5 LOOK: Look around for 5 things that you can see or 5 things a specific color.
4 FEEL: Notice 4 things that you can feel, like your warm skin, soft shirt.
3 LISTEN: Listen for 3 sounds.
2 SMELL: Say two things you can smell or name your 2 favorite smells.
1 TASTE: Say one thing you can taste or your favorite thing to taste.
Orienting by Looking Behind You
Sit in a chair and slowly look to your right, let your head come around, your shoulders and down to your hips. Look behind you and let your eyes move from floor to ceiling. Is there anything that could hurt you? Slow look front again and repeat to the other side. Even when we know there is no threat in the room, this is a non-verbal or somatic way to let your nervous system “see for itself”.
Box Breathing, a quick reset
Box breathing is a pattern of counting 4 on the inhale, hold for 4, exhale for 4 and hold for 4. Repeat a half dozen times.
4, 7, 8 BREATHING is another pattern that can reset our nervous system. Breathe in to 4, hold for 7 and breathe out for 8. Repeat several times.
Shake the Tree
Stand up and shake your hands, arms, shoulders, legs, hips.
Flick tension off the ends of your fingers.
Breathe out at least six seconds
Exhaling at least six seconds activates your relaxation response.
Sing. Hum. Talk in longer sentences. Practice extended exhalation breathing. Dr Peter Levine recommends exhaling with the sound Voo.
Read Out Loud
Read the text on this page or something else out loud.
Hold your own hand: or rub your hands together, put 1 or both hands on your heart, feel the warmth.
Warm hug: Place your right hand under your armpit and the left on your opposite shoulder. Feel the warmth as you give yourself a hug.
Butterfly Hug: Place your right hand on your left shoulder, and your left hand on your right shoulder. Slowly tap alternating hands, giving yourself a butterfly hug. In addition to the warmth of your own hug, this also provides bilateral brain stimulation which is helpful for releasing trauma.
Rub your hands together until they are warm.
Cup them over your eyes and absorb the warmth into your eyes.
Throw it down
Stand with your arms above your head, fists clenched. Exhale forcefully while you throw your hands down and open your fingers. Throw the energy out of your body and into the ground.
Hug a safe person or animal, call a friend
Go out into nature
Relax Your Forehead
Stand Down for just 3 minutes
When you have 10 minutes
Tools for Healing playlist: Five 2 minute videos describing how to investigate the energy/ sensations/ feelings in our body and learn what they mean. http://bit.ly/ToolsForHealing
1. Tapping: How to stay in today while remembering an incident.
2. Tracing: Another method to keep us in the present moment.
3. Changing Focus: Placing the image, the memory on a wall.
4. Locate and Describe: Viewing the sensation like a scientist would.
5. Mining Energy: Why is it here?
A twenty five minute guided practice
Twenty minutes of kindness and compassion for you.