Only if it feels ok, try to sense in to your physical experience in the present moment, noticing the difference between being amped up, shut down, or in your Resilient Zone.
See if you can notice the difference between sensations of distress (tight muscles and tension, queasiness, shallow breathing, and exhaustion) and sensations of calm (slower, deeper breathing, more relaxed muscles, feeling more sturdy or settled.) This tool should be used with others to help you become more aware of what's happening in your body.
If you are experiencing a difficult moment as a result of a traumatic event, try asking yourself, or a friend or family member, some of these questions.
What or who is helping you get through this moment?
Is there anything or anyone who is giving you hope right now?
The day of the incident, do you remember when you got home and/or spoke with your loved ones?
Is there anything you are doing right now that is making you feel safer?
Who or what are some of the things you feel need to happen to help yourself, family or community right now?
As you answer these questions, if it feels ok, notice what happens with your breathing, your muscle tension, and your heart rate. Spend a few extra moments noticing where in your body you feel better or more relaxed.
3. rapid reset
Rapid Reset tools help calm our nervous system and restore a sense of safety in the present moment. Simple things like looking around your immediate environment and counting the number of things that are a certain color, taking a big sip of water, taking a walk, or grounding can help us get back into our Resilient Zone.
To practice grounding, bring your attention to yourself sitting in your chair. Notice the support of the back of the chair on your back and as you feel that support, notice what happens with your heart rate, breathing and muscle tension. Next bring your attention to your seat and notice the support of the chair under your seat. As you feel the support, notice what happens with your heart rate, breathing and muscle tension.
Finally, bring your attention down your legs and into your feet. Feel your feet on the floor and notice what happens with your heart rate, breathing and muscle tension.
Resources can be anything positive that helps us feel better. Resources include positive experiences and memories that may include the people, places, activities, skills, hobbies, and animals that we know and love. They include experiences, values and beliefs that sustain, support and give us inner confidence and meaning. These may be personal characteristics such as kindness, compassion and humor, or physical resources such as strong legs, straight spine, being fit, etc.
To practice the resource tool, think of a resource, putting as much detail into the image as possible. Try to include as many of your senses as possible(sight, smell, hearing, taste, and touch). As you think through these elements of your resource, notice what happens with your breathing, heart rate and muscle tension.
Human beings are neurobiologically wired for connection. As much as possible spend time with people you feel safe with, especially after a traumatic event.
Let people know you care about them, that they make sense to you, and that you can support each other not only good times, but also in difficult times and get through them together.