This isn’t really a breathing exercise, it’s more about simply activating your neural pathways - that calms you.
You can dial 112 from almost any country in the world if you very urgently need help - you will be connected to local emergency services.
You can join an online support group at pandys.org for survivors of rape and sexual abuse and their friends and family.
Write your thoughts and feelings in a journal.
Think of a pet you love, if you can, take your pet for a walk.
Make a list of ALL of the choices you have!
Emotional Regulation is often called Self-Regulation because it’s something we do or don’t do ourselves. What is it and why is it important?
Oprah and Dr. Bruce Perry discuss why we need to regulate our emotions.
*This is an affiliate link to Amazon.
It might be an unusual choice to pick an actor to explain this, but give it a listen, it’s very good!
You’ve gotten all the way to here and you are strong enough to take the steps needed to heal.
Watch the video for some motivation as you start on your healing journey and then click the link below to get your free training!
Find people who 'get it' to support you through this time. People who've healed will give you hope that you can heal too. This will help you push through difficult parts of your healing journey.
Places like support groups, crisis centers and charities can often be very useful places to meet and engage with those who have healed!
Your most powerful healing tool is going to be the gentleness you can show to yourself.
Gentleness in how fast or slow you heal, gentleness in practicing, failing, and trying again.
Listen to this video to learn about self-compassion and how to give it to yourself!
Learn tips to practice self-compassion from world-expert on self-compassion, Dr. Kristin Neff.
Nedra Glover Tawwab is the boundary whisperer. In this interview she explains what they are, HOW to use boundaries and EXACT words to USE when setting boundaries. Interview starts at 2:44 minutes. Nedra’s book, Set Boundaries, Find Peace* imho is your go-to self-help book to set boundaries and use boundaries for calm.
*This is an affiliate link to Amazon.
Neurobiologist, Dr. Bruce Perry, says most of us have little tiny trauma experiences every day:
"[Trauma is] any pattern of activating your stress response system that leads to an alteration in how that system is functioning and that leads to an over activity and an over reactivity. Most of us have little tiny experiences every day that do this - we get a glance that tells us we don't belong here, or you're stupid, or you're invisible - and all of these things literally active our stress response system in an unpredictable way. And that pattern, if it's prolonged enough, leads to the very same changes in the brain as a big T-trauma."
Learn the signs and symptoms of PTSD, with Dr. Bessel van der Kolk, one of the world's leading psychiatrists specializing in PTSD.
Dr. Bessel van der Kolk explains what you’ll notice in your life and your body if you’ve got trauma.
Dr. Bessel van der Kolk explains 6 ways to help your body heal from trauma.
Listen to this Podcast about trauma, resilience and healing: Brené with Oprah Winfrey and Dr. Bruce D. Perry on Trauma, Resilience, and Healing
Stop - Stop and give yourself a while. Allow yourself to feel the emotion - gently give yourself permission to experience this hard thing. Feeling overwhelmed happens to everyone.
Leave - Leave and don’t rush yourself. When we fight against our emotions to “hurry them up” they unfortunately don’t go away. Excuse yourself and go to the bathroom.
Move - Move slow and stamp your feet - left foot, right foot. Say silently left foot, right foot. Then wash your hands with soap and water - feel your hands, feel the water (if you are at home, take a cool shower).
Squeeze - Squeeze your arms around your torso until you feel calm. stand with your back to a wall, push your back against the wall and squeeze your arms around your torso.
It’s okay to feel overwhelmed, it’s okay to excuse yourself to take a break, it’s okay to have a rest, it’s okay to ask to do something later.
The waves never destroy the shore. Even the biggest waves retreat back into the sea. You won’t be destroyed. You might change you a little. You might need a little time. You might need people to help you. This is okay. Just like the shore you won’t be destroyed. You are going to be okay.
Navy SEALs use this breathing to relieve stress.
Close your eyes.
Breathe in through your nose for a count of 4.
Hold your breath for a count of 4.
Breath out for a count of 4.
Hold for a count of 4.
Repeat at least 4 times. If needed, repeat for 4-5 minutes, or until calm returns.
If you’d prefer dramatic breathing, try Dragon Breathing.
Dragon Breathing is very good for releasing emotions that have built up in us, like anger and tension.
It’s also super easy to remember!
The longer your exhale, the more it triggers a relaxation response.
And kids can also learn how to do it, more here for kids.
“Tapping with the fingertips on specific points on the body, while focusing on negative emotions or physical sensations, helps to calm the nervous system, rewire the brain to respond in healthier ways, and restore the body’s balance of energy.” - TheTappingSolution.com
Essential oils that are good to relax and relieve stress:
Frankincense essential oil
Lavender essential oil
Ylang ylang essential oil
Here are 3 ways to inhale these essential oils:
Take your thumb and block your right nostril and breath in the essentail oil aroma for 3-7 breaths.
Use an aromatherapy diffuser or vaporizer for 10 minutes to inhale the essential oil.
Sprinkle a few drops of the oil onto a cloth or tissue and keep it near you to breathe in the relaxing smell for 10 minutes.
Thebump.com claim these 3 essential oils are safe to use when pregnant, but always ask your doctor before using an essential oil.
Never apply essential oils directly to the skin, they can burn or irritate the skin.
Never ingest an essential oil, they are toxic if ingested.
If you do like Oprah, this interview is full of what Dr. Bruce Perry calls Post-Traumatic Wisdom.
Hoda Kotb interviews Oprah Winfrey and asks some really BIG questions about healing, perspective and mental health in this video. And I love her answers and how she has reframed her memories and her experiences. I also love how she reconciled the bad that was happening with her belief in God. We can all do these things. There is a lot to learn and a lot of wisdom in this interview imho.
If you would like to do your dosing in coaching, let’s chat!
“On particularly rough days, I like to remind myself that my track record for getting through bad days so far is 100%, and that's pretty good.” - Unknown
"Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, 'I’ll try again tomorrow'." - Mary Anne Radmacher
“Remember the days you prayed for the things you have now.” - Unknown
“Battles are fought in our minds every day. When we begin to feel the battle is just too difficult and want to give up, we must choose to resist negative thoughts and be determined to rise above our problems. We must decide that we're not going to quit. When we're bombarded with doubts and fears, we must take a stand and say: "I'll never give up! God's on my side. He loves me, and He's helping me! I'm going to make it!" - Joyce Meyer
I’m Lynda Wright, a certified life coach living in Cape Town, South Africa. I help fix unstable emotions so you can become the confident, capable and courageous person you are meant to be! Get in touch:
Book a consulation | +27 (0) 60 972 1254 | firstname.lastname@example.org
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