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The information on this page is educational in nature and is provided only as general information for stress reduction. It is not intended to create, and does not constitute a professional relationship between Resource for Resilience project team members or the Association for Comprehensive Energy Psychology (ACEP) and the viewer. It should not be relied upon as medical, psychological, coaching, or other professional advice of any kind or nature whatsoever.

 

 

Quick Trauma Relief Technique


Are you feeling stressed or traumatized by a threatening, violent event, whether you have experienced it directly or heard about it on the news?

Here is a simple, four-step process that can help you:

  • Reduce stress and trauma
  • Calm your emotions
  • Feel more balanced and relaxed
  • Focus

 

1. Get to Safety

Find a quiet safe place away from danger preferably with a friend or someone who can support you.


2. Ground Out Shock

1) Deeply massage the sides of your heel or have a friend do it for you

(both sides of foot)

2) Deeply massage the area behind your ankle bones (both sides of foot)

3) Deeply massage the area where your heel connects to the arch of your foot

4) Repeat steps on other foot

 

OR

 

Bounce up and down on balls of your foot with slightly bent knees, letting

your heel firmly strike the ground for a least a minute.

 

(as taught by Donna Eden – www.LearnEnergyMedicine.com)

 

 

 

3. Calm Yourself

 1) Sit comfortably with arms crossed, one hand wrapped around

the upper arm just above the elbow and middle finger in the little

notch above the elbow

2) Put your other hand underneath the arm holding the side

of your body, about 4-6 inches below the start of the armpit.

Hold for at least one minute.

3) Switch the holding position with the other hand wrapped

around the arm, middle finger in the notch above the elbow,

and the other hand under the arm and hold at least one minute.

4) Switch positions back and forth several times, until you feel

a shift and a sense of deep relaxation.

 

 

 Optional: Add Alpha/Theta Breathing


1) Take a quick deep breath through your nose. 


2) Hold your breath for a couple of seconds.

Notice what it feels like.


3) Let your breath out through loose lips, with a deep sigh.


4) Allow your shoulders to fall. 


5) Notice the feeling just after letting your breath out, before

you start to breathe in.


6) Repeat 3-5 times or for as long as you wish. 

 

 

 

4. Tap Out Trauma & Reset Your System

1) Make contact with your partner or with yourself if alone.

2) Lightly focus on recent memory of trauma.

3) Tap the sequence of points 1-14 below or have your partner tap on those points for you.

4) Breathe two deep breaths.

5) Tap the sequence of points 1-14 again.
 
6) Again breathe two deep breaths.

7) What do you notice now?

8) Usually people notice that the upset has changed or greatly diminished. If there is only a small change,

do the treatment again.

9) Acknowledge yourself for the shifts and changes you’ve experienced.

10) Keep tapping points 1-14, taking two breaths, and tapping points 1-14 again as needed until you feel calm.


The sequence of treatment points

 

Tap 10-15 times on the following points in the following order. Tap gently, but firmly,
with two or three fingers:


1) The karate chop point /side of the hand

2) Beginning of eyebrow/s

3) Outside of the eye/s (flat area outside

the outer corner of the eye)

4) Under the eye/s (on the upper edge of the ocular bone, below the pupil)

5) Under the nose

6) Under the mouth

7) Under the collarbone (Just below the bony ‘knob’ of the collarbone,

and approx. 1” outside the sternum) and

all over the chest – like a gorilla!

8) Under the arm/s (4-6” below the armpit, parallel to the breast or on the

seam of your shirt or blouse - if it has a seam on the side!)

9) The little finger (at the bottom corner edge of the nail, on the side closer to

the midline of the body)


10) The ring finger -”- (all these finger

points are at the bottom corner edge

of the nail, on the side closer to the

midline of the body)


11) The middle finger

12) The index finger 

13) The thumb

14) Under the collarbone again and

all over the chest

 

From: the Trauma Tapping Technique
Gunilla Hamne and Ulf Sandstrom, Peaceful Heart Network

 

 

Download the pdf of the Quick Trauma Relief Technique

 

Learn more ways to live with greater calm and resilience.

 

 

Return to Resources for Resilience Home

 


If you need more assistance, please contact a mental health provider.

 

 

 

 



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