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I want to feel calm but my nervous system thinks it’s under attack
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items As a licensed trauma therapist, my clients are always asking me for suggestions on things they can do outside of sessions to help establish internal safety and calm their nervous system. Below are some recs ☺️🤍
Sections
3
Self Soothing
Breath Work
Resources
Self Soothing
Self soothing is a really great natural way to trigger a parasympathetic nervous system response— essentially that’s our body’s way of telling itself to its safe enough to calm down.
Checkout thetappingsolution.com for more information on tapping, evidence based research and guided meditations
Step-By-Step Guide for Emotional Freedom Technique (EFT) Tapping
Can be used as part of the TIPP skill. Cold is evidence based and supports nervous system regulation. TIPP skills is great for fast relief with anxiety and hyperarousal
Facial Ice Roller
Self Soothing with scent (or any of your senses) is an amazing way to help send signals of safety to our nervous system and trigger a parasympathetic response that can help lower cortisol!
For anyone with sensitive skin and/or eczema, keep this pro...
Aroma Paradise Essential Oil Diffuser
high quality, organic, hexane-free, and expeller-pressed nature, frequently used for liver packs and skin nourishment.
How to use castor oil:
Option # 1: Stimulate or activate nervous system
Roll it on your stomach clockwise while looking downwar...
Organic Castor Oil | Queen of the Thrones®
Sight is a form of self soothing an that can include looking at some of your favorite photos. I love Frameo, everyone in my family has one. I have the white one I got on Amazon last Black Friday.
I love it because my loved ones and myself can add ph...
Frameo - Bring the photos of your best memories into the homes of ...
I got into paint by numbers a few years ago sometime after the pandemic when I wanted to reduce doom scrolling. I found myself more comfortable with the present moment after work when I was painting and felt more calm leading up to bed. I use the pai...
Paint By Numbers
LOVE this planner. Such a great way to meet your SMART goals while having a dedicated space for monthly and annual goal setting and reflections!
Define | Navigate Each Day with Purpose
I love all of her designs but I’m a sucker for flowers and wildflowers 🌼🪻🌷
Wallflowers Coloring Book
You know we love Queen of Thrones over here. I feel like once I find a brand I trust and know to have clean ingredients, I tend to stay with them. 10/10
Liver Castor Oil Pack
a preferred daily wellness journal that is great for introspection and goal setting 💓
Italian Summer | Wellness Journal
Breath Work
Not to be another broken record therapist, but breath work really is so powerful. A highly aroused nervous system doesn’t feel in control often…. When we choose to do breath work we are giving it control. It helps. But remember it won’t help if you’r...
An easy to read explanation on the power of breath work for the body and mind 🧘♂️🧠🫀
Breath
high quality pendant that can assist with mindful breathing. This is not only jewlery but a tool that is near and can be used to help regulate rapid and irregular breathing
How To Do the 4-7-8 Breathing Exercise
really great tool to implement a paired breathing technique to help regulate irregular breath. I have Buddha
Breathing Buddha - Amazon.com
The calm app has a few different features. What I like about it that separates it from other self help and mindfulness apps is,
-I personally like to fall asleep listening to the EMDR nighttime playlist (about 6 hours long)
-Harry Styles reading me ...
Experience Calm
Resources
He does a really great job of explaining how our body really does keep the score. He uses Polyvagal Theory to help readers understand why your body may be responding the way it is post traumatic event. It does have a little bit of a clinical aspect t...
The Body Keeps the Score: Brain, Mind, and Body in the Healing of ...