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Spirasi uses several stress-reduction techniques for clients who experience anxiety.

 

Capacitar
Capacitar is a series of techniques developed by Dr. Pat Cane to help people from all cultures deal with stress and trauma.


GROUNDING TECHNIQUES WHEN TRIGGERED

If you have experienced any kind of trauma or a very stressful situation, it can happen that certain things such as specific smells, tastes, touches, shadows, images or something someone says or does can trigger you into a traumatic reaction.

You may find yourself suddenly in a state that feels like panic or terror or mentally transported back to a traumatic event so that it feels like it is happening in the present.

There are some techniques that can really help; here are some possibilities:

a person washing their hands at the sink
Hold your hands under cold running water.
Wash your hands while noticing yourself doing so.

 

Person holding ice
Hold an ice cube.

Woman splashing her face with water
Splash water on your face.

fruit halved
Smells can help.
Pierce the flesh of an orange, lime or lemon.

a man lying in the glass with a women lying her head on his stomach
Place your hand on your tummy.
Breathe in while counting to 7.
Breathe out while counting to 11.
Both the breathing and the counting are grounding.

 

Woman playing a small guitar
Sing a song and pay attention to the words.
Think about what song might support you in this situation so that
you don't have to think of once at the time.

A woman stretching her arms behind her back
Your body may feel frozen.
If you can, move your body or some part of it.
Get up and move around, if you can. Stretch your arms. Jump.
Stamp around, feel and hear your feet contact the ground.

Grounding for panic and high anxiety. 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. 1 thing you can taste
Breathing for stress and mood. To start, relax shoulders, lenghten spine, loosen jaw and face muscles. Let your hands rest comfortably on your thighs. Belly Breathing. Place your palms on your belly, fingertips pointing in. Breathe deeply in and out 5 times so that you feel your belly fall beneath your hands. Ribcage breathing. Gently take your hands to the sides of your ribcage. Your fingers are in front and your thumbs wrap around your back. Breathe in and out 5 times. Feel your ribcage widen and shrink. Chest breathing. Place one palm on your chest. Breathe in and out 5 times into the space between your palm and your upper back. Three part breathing: place one palm on your belly and one palm on your chest. Take a big, full breath, filling your belly first, then your ribs, then your chest. Exhale from your chest, your ribs, and finally your belly. Repeat for 10 breaths.