Stress First Aid
Stress first aid is a quick way of getting out of the story of stress and into the right now. Because anxiety that is triggered is from past experience, getting back to the present is key to feeling safe in your body, and mind.
Practicing these tools can help you naturally use them when you feel yourself escalating, or unable to stop spinning thoughts, or hijacked by emotional overload.
These tools are also great at helping someone else who is struggling with stress or anxiety. Sometimes when a friend or family member is spinning or overwhelmed, we want to help, but may not know how. This is a great technique to help them connect with the present.
Take your time. Slow your breathing (See previous blog posts for grounding and breathing activities.)
Naming What is:
Sometimes it helps to get outside to complete this exercise, but it isn’t necessary.
Look around the room (or your environment.)
Name 3 items you see out loud. (A black clock, refrigerator art, a green plant)
Name 3 sounds you hear out loud. (the refrigerator motor, a bird chirping, road noise)
Name 3 smells you smell out loud. ( The wood of the table, a pencil, aromas from cooking)
Name 3 things you can touch. (You can touch these items to help – sunshine on your skin, the prickly grass beneath your feet, the bark of a tree.)
Name 3 movements you notice (breeze rustling the leaves, shadows on the ground, a clock hand ticking the seconds)
You can practice this exercise while on a walk. Make it playful. Look for new and interesting sensory connections. Saying it out loud makes it real. Practice in the car, or with your kids – sort of a modified version of the “I Spy” game. Keep it simple and you build the skill, so that when you need it, you have it.
Journal Prompts:
What do I notice in my breathing as I focus on my immediate surroundings?
What do I notice with my thoughts after I practice this activity?
What is present in my immediate environment that feels grounding? (Hint, this may be a great item to include in regular self-care.)
How might I practice this activity in my daily life?
Carol Holguin is the founder of Body to Soul™, a process of aligning with the body’s innate wisdom for healing and personal growth. She is a Licensed Massage Therapist and Certified Trauma Touch Therapist™ with nearly thirty years in practice. Carol works and lives in Wimberley, Texas. Find her at carolholguin.com.
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