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Self-Soothing ​resource list

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

jana@learningwithexperience.com
self_soothing_skills__slides_6_11_20.pdf
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File Type: pdf
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self_soothing_resources.docx
File Size: 47 kb
File Type: docx
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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
  • Tune into and focus on the senses (opening meditation)
  • Comfort the senses (comfort objects or actions)
- Breathe intentionally 
  •  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”
- Emotion = a 90 second energy event (Dr. Jill Bolte Taylor and many others)
  • 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
- Gratitude – A gratitude practice, or even a few minutes of feeling true gratitude, is calming
 
“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
- Simple brain tasks
  • Count 5 ____ things (colors, shapes, textures…)
  • Basic arithmetic
- NLP - “Neuro-Linguistic Programming”
  • Turn a stress-inducing conversation or colleague into a cartoon voice/character
  • Coaches, therapists, books, videos & blogs can provide many NLP stress-reduction techniques
- Curiosity
- Byron Katie’s Four Questions (on your own or with a coach/facilitator) - https://thework.com/ 

Link to SLIDES 

LEARNING WITH EXPERIENCE, LLC
jana@learningwithexperience.com
Chicago and the San Francisco Bay Area
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  • About
  • Coaching, Facilitation
  • Leadership EQ + T-groups
  • COURSES + EVENTS
    • PQ for Teams
    • EQ Foundations
    • Mental Fitness
    • Self soothing skills
    • Active Hope
    • Coaching, Workshops and Training
  • TESTIMONIALS
  • Contact