12/05/2025
Tonight, try these three gentle, trauma-informed tools to center yourself and reduce anxiety. All require a quiet/clam area.
1) Combat (or Box) Breathing — Inhale for a 4-count (through the nose), Hold for a 4-count, Exhale for a 4-count (through the mouth, letting go of stress), Hold for a 4-count... repeat 5 times. This will help to reset your "fight or flight" response and reduce anxiety.
2) Grounding through Awareness — Slowly (for all); Name 5 things you SEE, Name 4 things you can TOUCH, Name 3 things you can HEAR. This will help you to ground in the present moment and present mental space, bringing relaxation and clarity.
3) Mini "Somatic Reset" — Try to calm your mind, relax, and internally ask your own body; "Where are these feelings coming from physically within me?" Listen without judgement for the answer... whatever you hear, attempt to focus on relaxing that spot physically... you may even tell your body "It's ok, relax that part of me... let go of the tension, the work is done." This practice will help you to center yourself in a relaxed state.
These are, of course, supportive suggestions and steps that you can take easily, on your own, in your own time. Please note however that these practices are NOT formal therapy or trauma relief, these are simply self-care practices that can help; consult us at One Rising if you’ve experienced complex trauma, feel destabilized, are having a formal "anxiety or PTSD attack, or need additional ongoing support.
We ALL deserve steady care and healing. Together, we are ALL One Rising!
Learn more at https://www.one-rising.com
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