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Creating Calm & Resilience
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Techniques that can help you

live with greater calm & resilience    

 

 

Terms of Use

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.


Self-Help Techniques That Can Assist You

Here are mind-body techniques that have helped many people. You can try techniques from this toolkit once your immediate crisis is past.

 

Do you need quick trauma relief? Please go here.

 

 

The techniques are clustered into these subject areas:

  1. Finding Safety and Connection

  2. Waking Up Out of Shock

  3. Healing Wounded Hearts

  4. Calming and Balancing

  5. Unscrambling and Re-Organizing

  6. Resolving Traumatic Experiences

They can be used alone or in combination to address specific concerns, or as a routine to manage your daily stress. Consider trying the simpler techniques first. They may be done in any order, but before you do them, find a safe space, by creating a sense of physical and emotional safety. Most of the techniques may be done alone, but can be even better when done with a safe friend or partner. Listen to your body, and do what feels good to you.

 

Download instructions for all the techniques in one pdf

 

Download instructions in Spanish

 

View all the videos

 

(Scroll down to see videos and get instructions for individual techniques.)

 

 

Most videos have no spoken words, and are accessible for people who speak any language. Printed instructions may be downloaded in English and Spanish.

 

 

1. Finding Safety and Connection

First and most important, get away from danger and find safety!  But even after finding safety, years later, many people feel unsafe. These techniques will help you find inner safety. While they can be done alone, they can be even more healing and effective when done with a safe friend or partner.

 

Getting Here and Now

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Gentle Journaling

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Self-Acceptance Technique

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Soothing Butterfly Hug

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Simplified Self-Havening

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Connected Heart Breathing

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Resource Circle

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Partner Breathing

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2.  Waking Up Out of Shock

Shock is an innate response that allows us to endure overwhelming pain and distress by disconnecting, freezing and shutting down. It is important after a traumatic or stressful event to rest and allow the body to reawaken on its own by shaking, trembling, stretching, yawning, expressing intense emotions, re-orienting and re-integrating itself. The following techniques can be helpful in this process.


Cold Water Wake Up

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Side of Hand Tapping for Shock

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Thymus Thump 

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Four Thumps

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Heel Shock Release

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Getting Here and Now

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3. Healing Wounded Hearts

Just as we may have been wounded in relationship, it is in and through relationships that we heal. These techniques are most effective when done with a safe and supportive friend or partner.

 

Connected Heart Breathing

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Soothing Butterfly Hug

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Trauma Tapping Technique – TTT

View the video for doing TTT by yourself               

View the video for doing TTT with a partner

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4. Calming and Balancing

The stress response (flight/flight) mobilizes us to defend ourselves or flee from danger. After the danger passes, our bodies usually down-regulate automatically, and we return to a normal state of calm and balance.

But when our sympathetic nervous system is in a state of continual arousal due to constant ‘threats’ and ‘dangers’ seen on the media or personally, our bodies do not relax and down-regulate, and we experience what is called toxic stress. We may feel anxious, uptight, reactive and stressed out, and have difficulties relaxing, sleeping and winding down.

These techniques can help to calm this response, shift the body into rest and repair mode, and return us to balance.

 

Stress Blow Out

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Simplified Self-Havening

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Calming Hug

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Optional add-in: Calm Breathing (Alpha-Theta Breathing)

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Balance Hook Up

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Healing Head Holding

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5. Unscrambling and Re-Organizing

Chronic stress, information overload or intense trauma can "scramble" our brains and nervous systems. This can cause conditions referred to as "switching off." Symptoms of switching off or neurological overload can include:

- Having confusion or difficulty following directions
- Feeling clumsy, uncoordinated or making mistakes
- Having problems walking or with balance
- Having ‘brain fog,’ reading difficulties, or learning disabilities.


The following techniques can correct "switching off" and help you return to a normal state of neurological balance and functioning. (These exercises may be repeated throughout the day, as needed).

 

Figure Eights Around The Eyes 

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Cross Crawl / Cross Over Shoulder Pull

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Healing Head Holding

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Balance Hook Up

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Breathing into Balance

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6. Resolving Traumatic Reactions

Traumatic memories and reactions can be defused and desensitized by gently thinking of the memory while tapping acupressure points. This process defuses and discharges negative emotions associated with painful memories, allowing the body to calm, relax and return to balance.

Although there are several different tapping techniques, we recommend using TTT – the Trauma Tapping Technique, as it is simple, culturally neutral and not dependent on words or language. TTT and other tapping techniques, such as EFT (Emotional Freedom Technique) and TFT (Thought Field Therapy) are being used all over the world to resolve trauma and relieve people of emotional distress from violence, terrorism and natural disasters.

 

Interrupting Traumatic Reaction

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Soothing Butterfly Hug

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Healing Head Holding

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Brain Balancer

Video coming

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Trauma Tapping Technique – TTT

View the video for doing TTT by yourself               

View the video for doing TTT with a partner

Download the printed instructions

Descargar las instrucciones

 

Easy Thought Field Therapy - TFT

Video coming

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Simple Emotional Freedom Technique - EFT

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If you still need assistance, please contact a mental health professional.

 

 

Helpful videos about trauma and stress response

Bucket of Resilience

 

Cortisol Facts

 

 

More resources

Trauma Relief web site- sponsored by the Thought Field Therapy Foundation

 

 

Return to Resources for Resilience Home

 

Learn more about the Resources for Resilience Project

 

 

 

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