Self Care / Coping Techniques
Spirasi uses several stress-reduction techniques for clients who experience anxiety.
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:
Hold your hands under cold running water.
Wash your hands while noticing yourself doing so.
Hold an ice cube.
Splash water on your face.
Smells can help.
Pierce the flesh of an orange, lime or lemon.
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.
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.
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.