From Psychesiren on the AVL Helene Discord group: https://discord.com/channels/1289141014573092917/1290832907312562327

This is no substitute for actual therapy, but if it can help one person, that’s enough for me. These are quick summaries as well, so I highly recommend you look in to a skill further if it interests you.

Physical techniques:

1. Tapping: In this skill you tap at points around your face, points at your wrists, all while saying kind things to yourself. Such as “I am safe now.” Or, “I am doing my best.”

Here is a visual example: https://youtu.be/sEzYIbHQUb4?si=8Eki4Orvw4EeuyWh

1. Box Breathing: In this skill, you breathe in for four seconds, hold for four seconds, breathe out for four, and then hold for four. You can alter this to what you are comfortable with, perhaps holding for 2 instead of you have difficulty.

Here is a video you can follow: https://youtu.be/FJJazKtH_9I?si=Kyf4NWadaK6TDM6B

1. Physical soothing:

Some soothing techniques that you can utilize are: Wrap yourself in layers of blankets. Visualize a happy memory. Starting upwards, relax your body from head to toe. Give yourself a hand massage. Focus on just one thing; a noise, smell, or sensation around you. Doodle fluid, abstract shapes & patterns. Wrap your arms around your body and give yourself a twenty second-hug. Stand up and shake your body for a minute.

Mental exercises

1. Loving Kindness: When we are struggling with bitterness and anger, it can throw us out of our window of tolerance in to fight or flight mode. By practicing this meditation, we can combat the present bitterness and bring ourselves back in to that window. You can use the example provided, but if you wish to alter it that’s fine as well! There are many examples online too. This technique pulls heavily from Buddhism and may be familiar if you practice. In this we wish good things towards ourselves and then outward to others.

https://youtu.be/sz7cpV7ERsM?si=dYi2excsDqb0RvJr

1. Radical Acceptance: When a catastrophic event happens, it can be hard to come to terms with reality. This technique helps us come to terms with a reality we do not desire.

https://youtu.be/81sCMCC5SOI?si=Ii1CCHhMb2RsRmt-

1. Opposite Action:

This skill is exactly what it sounds like. When we desire something destructive towards ourselves or others, we do the opposite. For example, if we engage in a heated disagreement that evolves in to a fight, we disengage rather than escalate. We think to ourselves, what is the opposite of this desire? Say we want to self isolate and withdraw due to anxiety, at this point we find a way to interact with others whether in person or online. Opposite action is stopping ourselves at a destructive point, and considering the opposite path.