A list of resources that may be helpful for knowledge and for finding calm in yourself and your nervous system.
As with everything, consistency is key, and if something doesn’t work right away, it may mean trying a few more times or trying something different that might work for you.
Trauma resources:
An explanation of trauma: https://youtu.be/ZdIQRxwT1I0
Stabilisation techniques: https://www.traumamadesimple.com/mindful-living-coping-skills.html
Recovery and stabilisation for men: https://1in6.org/topics/recovery-and-therapy/
An introduction to tapping ( Emotional Freedom Technique – EFT): https://www.youtube.com/watch?v=g1TNnovZ09M
An introduction to TRE (tension & trauma releasing exercises) https://www.youtube.com/watch?v=FeUioDuJjFI
What is TRE? https://www.youtube.com/watch?v=xmn1BucNrzA
Breathwork for trauma release: https://www.youtube.com/watch?v=3qiwOvlIO0w
Grounding exercises:
5,4,3,2,1 grounding: https://www.youtube.com/watch?v=pY0Ldqwmz_Q
Butterfly hug: https://www.youtube.com/watch?v=iGGJrqscvtU
Squeeze hug: https://www.youtube.com/watch?v=KeGybW3zuxo
Body scan: https://www.youtube.com/watch?v=mYIRLhEaCgA
Anxiety and stress:
Breaking the anxiety cycle: https://www.youtube.com/watch?v=ib0Mqc1joO8&t=131s
The vicious cycle of stress: https://www.youtube.com/watch?v=UP8JwNYZBpI
Comforting panic attack talk-down & anxiety relief: https://www.youtube.com/watch?v=yYTg6vrDeKc
A calming panic attack talk down: https://www.youtube.com/watch?v=pJWY3Bkkaew
Reframing thoughts:
Challenging thoughts (fact or opinion): https://www.youtube.com/watch?v=lkNs08T8fcA
Reframing thoughts https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/
Working with fear and avoidance: https://www.youtube.com/watch?v=RbnZkPvWyXI
Breathwork:
Morning breathwork: https://www.youtube.com/watch?v=1xQPfujufRo
Conscious breath: https://www.youtube.com/watch?v=6Js2c2Rs5j8
Coherent Breathing Timer – 6 Breaths Per Minute | 5 Seconds in / 5 Seconds Out https://www.youtube.com/watch?v=dPkpW5lqL3E
What is ‘Nose, Slow and Low’ Breathing? https://www.youtube.com/watch?v=O6xblxM3mb8
Focused breathing: https://www.youtube.com/watch?v=LgRd1Mzhb_Q&t=1s
Slow, Controlled Breathing: https://www.youtube.com/watch?v=aNXKjGFUlMs
If you have trouble sleeping:
A guided progressive muscle relaxation (PMR) exercise: https://www.youtube.com/watch?v=86HUcX8ZtAk
A 20-minute body scan: https://www.youtube.com/watch?v=65KRN1Ldo3g
A 30-minute Iyengar yoga session: https://www.youtube.com/watch?v=m6jMTjFoTUY
A 30-minute restorative yoga session: https://www.youtube.com/watch?v=49YTgg1J5fU
A walk on the beach https://www.youtube.com/watch?v=1eXr6tx_akY&list=PLZoDGrriQgsLVZZrP1hASVb5YGonqi0I_
Breathwork for sleep: https://www.youtube.com/watch?v=jWXkDny18to