Calming and Relaxation techniques
Stress and traumatic events can cause changes in our bodies so that we may have headaches, breathlessness, chronic or acute pain, heart palpitations, muscle tension or other strange sensations. It can makes us feel upset, sad, frightened, terrified, or lost and confused. When overwhelmed, we may not be able to think straight, concentrate or remember what we want to do. It might even make us lose time and not remember what we have done. Our thinking can become so closed down that we can’t think creatively to find new solutions to our problems, leading to more frustration. Our exercises are based on what people have told us they have found helpful and we hope that you will also find them useful.
It may be helpful to listen to the exercises first watch the actions. Then practice, which you may need to do several times to feel the benefit, so stick with it and give it some time.
We suggest that you begin with the Breathing exercises first if you are able to relax your whole body. It is also the basis of many of our other exercises so we encourage you to practice every day to calm your nervous system down.
If breathing is uncomfortable, then leave it and try some other exercises. The Progressive Muscle Relaxation (PMR) is a very popular method to relax by tensing and relaxing the different muscle groups in your body.
If the muscle tensing causes any pain, do it gently or you can try the Body Scan and Light Stream Technique, which involves listening to the voice and then concentrating your attention on different parts of your body, by noticing any sensations and using your imagination to bring peace to your body.
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Butterfly Hug
This technique is a self-soothing method to help alleviate anxiety, panic and distress. It involves rhythmic tapping or touching movements on your body to create a sense of comfort and security.
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Going to sleep technique
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Breathing Technique
When stressed, our hearts beat faster and our breathing changes. It becomes shorter, sharper and shallower, thereby increasing our tension and stress. By belly breathing slowly and gently 5 to 10 times, our minds and bodies begin to calm down. Some people feel the effects immediately, while others need to practice before feeling calmer. Do not try too hard, just allow yourself to breathe deeply and gently into your belly.
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Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) involves progressively tensing and releasing various muscle groups to alleviate muscle tension and to calm the body and mind. Begin gently to see how much muscle tension you can cope with so you don strain yourself...more
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Grounding Techniques
When having flashbacks or feeling confused, it helps to orientate your self back to the present by focusing on what is around you using your 5 senses. You can simply look around the room noticing and describing to yourself 3 to 5 things you see, hear and touch. You can also prepare your self by having several things to hand which may include things you can smell or taste as well. This exercise will guide you through it.
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Body Scan and Light Stream
Body Scan and Light Stream You may choose to relax by simply focusing upon the different parts of your body, which avoids any muscle tension altogether. However if you do have any pain or tension you can include the light stream which involves imagining a light coming from above into your head and body to gradually surround and absorb this pain and tension.
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