Breathing Techniques
This breathing technique involves inhaling for 4, holding for 4, exhaling for 4, holding for 4 and repeating
What is Square Breathing
What is an ice cube or something cold
This form of self-expression can help you process your thoughts and emotions on paper (Hint: you do this :))
What is journaling or writing
In this technique, you inhale for 4 seconds, hold for 7, then exhale for 8 (the key is making your exhale longer than your inhale). HINT: I mentioned you can do this before bedtime to help with falling asleep
What is 4-7-8 breathing
This type of physical activity, like jumping jacks, can help regulate your body fast
What is rigorous exercise
This is your personal calm zone — a real or imaginary place where you feel totally safe, calm, and at peace.
Safe/Calm Place
This breathing method uses tightening and then releasing tension in various parts of your body(It can help calm your nervous system when you wake up in the middle of the night or before going to bed.
What is PMR (Progressive Muscle Relaxation)
These two words describe techniques that can help bring your body back to a calm state in the moment.
What are coping strategies/coping skills/Grounding skills
A therapy that helps your brain heal from painful or stressful memories by using eye movements or other back-and-forth actions to make those memories feel less upsetting.
What is EMDR
A model in EMDR that means your brain naturally knows how to heal and make sense of experiences, but sometimes tough or scary events get “stuck.” EMDR helps your brain reprocess those stuck memories so they can be stored in a healthy way and stop causing strong reactions.
What is the AIP (Adaptive Information Processing)model