FEELING ANXIOUS OR STRESSED?
SELF HELP TECHNIQUES TO CALM It’s natural for us to worry or stress about things, in fact we have an inbuilt “negativity bias” in our brain that has us do this! Anxious feelings occur when we start thinking about future situations and anticipating that some- thing bad will happen or go wrong. Stress occurs when we don’t feel like we have the resources to cope with our situation. Both stress and anxiety trigger our fight, flight response, making us feel like our rational brain has been hijacked and it’s hard to get perspective, think logically or problem solve. TRIGGERS The first step to interrupting and managing these reactions is to notice your triggers and your signs and symptoms e.g. rapid breath- ing, churning tummy, lack of sleep etc. HAVENING TECHNIQUES® Havening Techniques® are a powerful and simple set of techniques, based on neurosci- ence, that can quickly take you out of the fight flight reaction. Havening uses soothing touch, in a way that sends messages to your brain to calm down and feel safe. It activates specific receptors in the skin that triggers the release of helpful, calming neurochemicals, such as serotonin, oxytocin and GABBA, putting you back in control. Touch should be at a moderate pace (not too fast or slow) and a pressure that feels soothing. Use a combination of the touches, or just one that you prefer, for 1-5 minutes, to feel calm.
SIMPLE SELF-HAVENING TECHNIQUES® You can also combine the Havening Touch- es® with deep breathing from your diaphragm; or saying a calming mantra to yourself e.g. “I’m calm, in control, relaxed” or “I’m safe, I’m ok right now” or something else that resonates with you. MORE INFORMATION For ongoing or chronic anxiety, stress or trauma you can see a qualified Havening Techniques Practitioner. For more informa- tion visit www.havening.org Havening Techniques is a registered trade- mark of Dr Ronald Ruden, 15 East 91st Street, New York. www.havening.org
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