Finding safety and connection
Are you feeling scared? Anxious?
These techniques may help you.
Disclaimer: The self-help techniques described on these pages may provide you with some ways to calm down stress, anxiety, and other emotions. However, they are not treatments or prescriptions for any medical or mental-health problem, nor a substitute for regular medical or psychological care. If you have a medical or psychological condition, please consult your doctor or other appropriate licensed health practitioner. Using these materials does not constitute a professional relationship between the viewer and the presenter or ACEP. ACEP disclaims any and all liability to any party for any direct indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from the use of any videos or instructions posted by ACEP or any of its affiliates, which are provided as-is and without warranties. We hope these materials are helpful to you.
Soothing Butterfly Hug
Originated and developed by Lucina Artigas
- Place your hands as shown
- Flap your hands like the wings of a butterfly
- Breathe slowly and notice the change
Simplified Self-Havening
Havening Techniques®, by Ron Ruden, Ph.D.
- Cross arms, each hand on opposite shoulder
- Pull hands from both shoulders down to the elbows, with firm but gentle pressure
- At the same time, hum a tune
Calm Breathing
- Take a sharp, deep breath through nose
- Hold breath for a couple of seconds
- Let breath out through mouth, with a deep sigh
