The following are prompts to help you think about what you personally would respond to in a time of distress. Choose from what I am offering or add your own. The idea is that you make your own Emotional First Aid Kit that would really work for you. Then if you are willing to do so, please share this with someone else so they too can create a list that would be helpful to them in stressful situations. Children are really struggling and you can help them make a kit, maybe even with pictures that they can really use and that feels right for them. We all need to help each other as we walk through this amazing time on our planet. Thank you for sharing this journey.
Grounding Techniques
- Sit or lay down on the ground
- Take your shoes off and walk on the ground
- Squat
- Touch a tree
- Exercise is grounding and relaxes nervous system
Indisputable beliefs
- I am alive
- I believe in God
- I love _______
- This too shall pass
- I know that ______ is true.
Resources
- People who will help me
- Online resources
- https://www.ptsd.va.gov/apps/ptsdcoachonline/
- Jodunning.com Prayer List and Quick Pulse
- https://www.healthline.com/health/eft-tapping
- https://www.wholesomeresources.com Online Yoga Nidra
- Therapist
- EMDR.com for PTSD
- Psychologytoday.com
- Energy worker
- Massage Therapy
- Cranial Sacral Therapy
- Reiki Therapy
- Quantum Healing Hypnosis
- Religious counselor
Mantras
- All things are possible
- I can do this
- I trust that God will help me
- I AM Deep Peace
- There is support for me in the world
- I AM worthy of love and support
- All is well
Music
- Happy Pharrell Williams
- RESPECT Aretha Franklin
- Amazing Grace
- Here Comes the Sun Beatles
- Rise Up Andra Day
- Walk On U2
Mental Scenes
- Calm lake at dawn
- Sunset
- Mother holding child
- Child petting a dog
- Beautiful tree
- Bouquet of wildflowers
- Single rose
- Burning candle flame
Body Posture
- Holding yourself in butterfly hug
- Hands on your heart
- Holding forearms
- Hands nestled in lap
- Hands on thighs
- Simple Mudra for fingers
Calming Vagus Nerve
- Singing
- Gargling
- Humming
- Using a tuning fork handle or bottom of electric toothbrush on sternum
Breathing Techniques
- Breathe in to the count of 3 and out to the count of 6 or
- Breathe in to the count of 2 and out to the count of 4
- Breathe into your belly instead of into your chest.
Gratitude List
- I am grateful to be alive
- I am grateful that I can breathe easily
- I am grateful that I am not in pain
- I am grateful to be in love with my spouse
- I am grateful for the children in my life
- I am grateful for my freedom
- I am grateful to have enough food to eat
- I am grateful that I have a safe place to sleep
- I am grateful for the guidance I receive from my higher self
- I am grateful the crisis has passed
Self- Soothing Techniques
- Taking a warm bath
- Being in nature
- Talking lovingly to my inner child
- Holding my heart and telling myself that I am worthy of love
- Wrapping in a warm blanket
- Drinking a cup of hot chocolate
- Sipping a cup of tea
- Staring into a fire
- Watching a sunset
- Talking to a trusted friend
- Watching a funny movie
- Listening to my favorite music
- Reading an inspirational book or story
- Smelling a rose
- Touching something that is silky or velvety soft
Soothing Inner Child
- Tell your inner child how much you love her/him
- Tell your inner child that you know how much she/he is hurting
- Tell your inner child that you are there for her/him and always will be
- Tell your inner child that this pain will not last forever
- Tell your inner child that she or he is beautiful and worthy of love
- Let your inner child know that you are available at any time he or she needs you
Get More Information
- Get an Astrological Reading
- Get a Tarot Reading
Supplements
- Drenamin
- Arnica
Cathy Thomas cathythomasonline.com Please feel free to download a copy here.
