Nice to see you in “Self-Soothing Skills & Techniques 1.0”! A copy of the slides and a list of resources (both inline and as a download) are below.
Here’s the link to the short feedback SURVEY if you didn’t submit it yet. Feel free to reach out personally if you’d rather give feedback in person.
I’d also love to support you or your organization with Team Coaching, Leadership & Executive Coaching, or Experiential Workshop Design & Delivery. Please let me know if that would be a useful conversation.
Warm regards,
Jana Basili, MCC
[email protected]
Here’s the link to the short feedback SURVEY if you didn’t submit it yet. Feel free to reach out personally if you’d rather give feedback in person.
I’d also love to support you or your organization with Team Coaching, Leadership & Executive Coaching, or Experiential Workshop Design & Delivery. Please let me know if that would be a useful conversation.
Warm regards,
Jana Basili, MCC
[email protected]
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Self-soothing resources: A partial list, using three pathways:
“GREEN BRAIN” tools (Somatics, Body Sensations)
- Flooded? Disengage … ask for a break
- Attend to physical needs: +Sleep, +Exercise, +Time in Nature, (-)Caffeine, (-)Sugar, etc
- Physical grounding: Connect feet, toes, back, legs, hips to support
- The senses: Touch (texture, temperature), Visuals (real or photo), Smells, Sounds, Taste
“RED BRAIN” tools (Feelings, Emotions)
- Treat emotions when they are small(er)
- Kindness and compassion
“BLUE BRAIN” tools (Thoughts)
- Mindfulness meditation/labeling (“Thinking” … “Story”)
- Byron Katie’s Four Questions (on your own or with a coach/facilitator) - https://thework.com/
Link to SLIDES
- Flooded? Disengage … ask for a break
- Attend to physical needs: +Sleep, +Exercise, +Time in Nature, (-)Caffeine, (-)Sugar, etc
- Physical grounding: Connect feet, toes, back, legs, hips to support
- The senses: Touch (texture, temperature), Visuals (real or photo), Smells, Sounds, Taste
- Tune into and focus on the senses (opening meditation)
- Comfort the senses (comfort objects or actions)
- Box Breathing (Navy Seals), 2:1 Ratio (use temporarily to increase/decrease heart rate)
“RED BRAIN” tools (Feelings, Emotions)
- Treat emotions when they are small(er)
- Kindness and compassion
- Soften any “Feelings about the Feelings”
- Body - YES - Allow body to gently notice and digest the wave of physical sensations
- Brain - NO – Notice thoughts, label them (“thinking”, “story”) and return to body
“BLUE BRAIN” tools (Thoughts)
- Mindfulness meditation/labeling (“Thinking” … “Story”)
- Try Tara Brach/Jack Kornfield (https://www.tarabrach.com/mindfulness-daily/),
- Pema Chodron, Jon Kabat-Zinn (http://www.wisdom2conference.com/live), and many others
- Count 5 ____ things (colors, shapes, textures…)
- Basic arithmetic
- Turn a stress-inducing conversation or colleague into a cartoon voice/character
- Coaches, therapists, books, videos & blogs can provide many NLP stress-reduction techniques
- Byron Katie’s Four Questions (on your own or with a coach/facilitator) - https://thework.com/
Link to SLIDES