Resiliency Building Skills - Blue

This print lists 7 body-centered therapy techniques you can do everyday to help recover from traumatic life experiences. ... more

by Heidi Hanson

Title

Resiliency Building Skills - Blue

Artist

Heidi Hanson

Medium

Digital Art

Description

This print lists 7 body-centered therapy techniques you can do everyday to help recover from traumatic life experiences.
The copy in this artwork says:
Resiliency Building Skills to Practice for Trauma Recovery
Grounding
Feel your feet on the ground.
Feel gravity.
Feel the pressure of your body on what is supporting it.
Feel the texture of objects with your fingers.
Name details of what you touch, see, hear, smell and taste.

Tracking / Felt Sense
Place your attention on sensations in the body and monitor them for a period of time.
Describe them and notice when they change.
Stay with yourself even if something very uncomfortable comes up; be like Velcro.
Challenge yourself not to dissociate.

Slowing / Titration
Deliberately slow down your emotions and disturbing body sensations, like slowing down the tempo of music.
Separate out and work on only a small bit of the emotions or sensations and leave the rest for later, like taking only one bite of the pie.

Resourcing
Create an imaginary Safe Place, or recall a safe, calming, comforting experience you had in your life.
Imagine you're there and notice what you feel.
Know that you can always go to this place in your imagination if you need to calm yourself down.

Pendulation
Be deeply present with an area of your body feeling
activation, such as terror, anger, panic, tension. Then move your attention to a place of neutrality or calm in your body. Very slowly go back and forth. Build your capacity to stay with the negative. Also build your capacity to feel positive things again and to stay with the positive.

Contact / Self-Holding Exercises
Put your hands on the parts of your body that feel difficult sensations (tension, discomfort). Notice how the hands feel when on the body. Notice how the body feels under the hands. Notice how the space in the
body located between the hands feels.

Community
Socialize and participate in your
community. Human connection
builds resilience.

Uploaded

June 28th, 2016