It’s so hard when you have pent up emotion and nothing to do with it. The truth is that trauma lives in the body and although supportive and compassionate talk therapy is essential, it doesn’t take care of the physical aspect. Examples include repressed anger that can come out as pain in the head, shoulders, neck and back as well as repressed stress and anxiety. There are various ways to address this, and I would like to share a few techniques with you:
1. Shake it off.
Specifically, stand with your feet hips length apart and establish a stable position. Next, initiate shaking from your feet and let it travel upwards through your legs, torso, and arms. Allow the shaking to follow a natural, unrestricted pattern and shake for a few minutes to release the tension effectively. Gradually decrease the intensity of the shaking until you stop. Pause and take a moment to reflect on how you are feeling.
2. Box Breathing.
This is a popular breathing technique that helps to slow the breathe down to about four or five breaths per minute. When not engaged, we usually breathe fourteen to fifteen breathe per minute. Start off by breathing a long breath out through your nose. All breathing is through your nostrils, not your mouth. First, breathe in for a count of four, hold the breath for four, let it out for four, and hold again for four. Do this several times until you feel more grounded and relaxed.
3. Rocking.
Rocking in a chair offers therapeutic benefits like stress reduction, endorphin release, relaxation, anxiety reduction, lowers back pain and can enhance concentration. You don’t need a rocking chair per say, but it would make the process more enhanced. So, find a chair or a comfortable place on the floor. Do some deep breathing by taking a few breaths in slowly though your mouth. Begin rocking gently and start to find a slow and steady rhythm. Notice how your body feels. Close your eyes and notice engage in your five senses. Continue for 5 - 10 minutes or as long as feels comfortable. Slowly come to a stop. Take a few more deep breaths and notice how you feel.
4. Butterfly Hug.
The butterfly hug is a self - soothing technique developed to help manage stress and anxiety. This method involves gently tapping your hands on your upper arms in a rhythmic manner, mimicking the wings of a butterfly. This is a grounding technique frequently used in trauma therapy to promote relaxation and emotional regulation.
These are a few techniques I regularly use in sessions with clients, and have witnessed a measurable improvement in mood, anxiety, and emotional regulation. Feel free to try one. Let me know how it goes!
