Do something physical, e.g. bounce small ball alternating hands while walking, jump rope or jumping jacks.
Take 3-5 Slow Deep Breaths (Exhale count of 6-10 sec) or Blow out very hard first, and then take 3-5 slow deep breaths.
Validate what you’re feeling, as if you are talking to a good friend “I understand/I’m sorry you’re feeling X Because . . . What can I do to help you?”
*These 3 steps take you out of your subcortical mind that is triggered enabling you to access the coping strategies.
OPTIONS TO DE-ESCALATE:
Scribble or draw with non-dominant hand with pastels or crayons
Tighten all body parts (including face) X15 sec, release for 30sec X 5
Butterfly hug/Tactical Tapping (palms over heart-back & forth)
Tap & Pace or tap your feet back and forth (Baby EMDR)
“No-No Yes-Yes” Exercise (hit 1 side of couch then other side)
Visual Imagery-healing bubble, favorite place (using all of your senses)
Dance/listen music-EMDR Music-Mark Grand, Holly Cummings
Health Apps-Headspace(Take 10), Insight Timer, & iMindfulness
Write inner dialogue-dominant hand-adult non-dominant-child-switch
Imagine or literally put things that are bothering you in a container
March (14 Times) -
Eat a mint
Emotional Freedom Technique
Shower/Bath-“I’m strong healthy & healed and filled with love & light”
Pray or Tonglen Prayer
Read something positive or watch “Happy”, “I am” or “Heal” on Netflix
Drink warm/cold water or balance ice on your wrist -
Submerge hands in cold water or splash cold water on your face
Pain Relief Color Exercise
Flash Technique
Light Stream Technique
Choose an essential oil that you like & use
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