Self-Help Tools & Resources

This powerful technique engages all five senses to bring your awareness to the present moment:

• 5 things you can see: Look around and name five things you can see in detail.
• 4 things you can touch/feel: Notice four things you can physically feel (e.g., the texture of your clothing).
• 3 things you can hear: Listen for three distinct sounds in your environment.
• 2 things you can smell: Identify two scents, or recall two favorite smells.
• 1 thing you can taste: Notice one taste in your mouth, or take a sip of a drink.

These techniques use physical sensations to bring your awareness back to your body:

• Feel your feet: Press your feet firmly into the ground and notice the sensation.
• Hand temperature: Hold something cold (like an ice cube) or warm (like a mug) and focus on the sensation.
• Progressive muscle relaxation: Tense and then release each muscle group in your body.
• Wall push: Press your hands against a wall and feel the pressure and resistance.
• Rhythmic movement: Rock gently side to side or tap your hands on your thighs in an alternating pattern.

These techniques engage your mind to help shift focus away from distressing thoughts:

• Categories game: Name items in a category (e.g., types of dogs, cities, foods).
• Counting backwards: Count down from 100 by 7s (100, 93, 86...).
• Reality statements: State facts about your current reality ("Today is Tuesday. I am sitting in my living room.").
• Memory description: Describe a positive memory in detail.
• Mental games: Do a simple math problem or spell words backwards.

These techniques focus on self-soothing and comfort:

• Self-kindness: Say kind phrases to yourself ("You're going through a hard time, but you're safe now").
• Comforting touch: Place a hand on your heart or give yourself a gentle hug.
• Comfort object: Hold or touch something that brings comfort (a soft blanket, a smooth stone).
• Pleasant scents: Smell something calming like lavender or a favorite lotion.
• Visualization: Imagine a safe, peaceful place in detail.

These breathing exercises can help calm your nervous system:

• Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, repeat.
• 4-7-8 breathing: Inhale for 4 counts, hold for 7, exhale for 8.
• Diaphragmatic breathing: Place a hand on your belly and breathe deeply so your hand rises and falls.
• Alternate nostril breathing: Close one nostril with your finger, inhale through the other, switch, and exhale.
• Humming breath: Make a humming sound on the exhale to engage the vagus nerve.

Specialized techniques for specific trauma responses:

• For flashbacks: State the current date and time, look around the room and name objects.
• For dissociation: Strong sensory input like holding ice, tasting something sour, or smelling essential oils.
• For nightmares: Reorient by turning on lights, stating where you are, and changing your physical position.
• For panic attacks: Focus on extending your exhale longer than your inhale to activate the parasympathetic nervous system.
• For emotional flooding: Name and label your emotions without judgment ("I notice I'm feeling scared right now").