This section provides self-soothing exercises drawn from various therapies to support emotional regulation and stress relief. Exercises include the Basic Exercise (Polyvagal Theory) for nervous system reset, the Butterfly Hug (EMDR) for emotional regulation, Tapping (EFT) for stress reduction, and Progressive Muscle Relaxation to release tension and promote relaxation.
The aim of this lessons is to provide you with an opportunity to give some self-soothing strategies a go, and you may or may not find them useful, and that’s okay. You may, perhaps, add them into your self-care plan to try. Keep in mind, that you may find these types of exercise useful for clients in the future too.
Exercise 1: “The basic exercise” (Polyvagal theory)
This exercise is taken from polyvagal theory. It is simple and effective and because it provides instantaneous physiological results can also be great to use with clients. The exercise helps reset the nervous system and releases stored tension, stress and trauma. Doing this exercise regularly (and when you’re not stressed) will also make it more effective for those moments when you’re feeling particularly overwhelmed.
While the video instructs that you should lie down and cradle your skull during the first few attempts, it is not necessary.
Exercise 2: Butterfly Hug (EMDR)
Because of its use of bilateral stimulation (activating both sides of the brain) this exercise aligns well with EMDR. This exercise soothes the nervous system and helps with emotional regulation when faced with challenges.
Exercise 3: Tapping (EFT)
There is a growing body of evidence which has demonstrated the efficacy of EFT, much of which is tied to research conducted in Queensland! EFT, often better known as tapping is a simple exercise achieved by tapping particular points, also known as energy meridians (if you want the jargon)
Exercise 4: Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing and then slowly relaxing different muscle groups in the body. The goal is to reduce physical tension and stress by focusing on the contrast between muscle tension and relaxation. It typically starts with the feet and progresses upwards, covering the legs, abdomen, arms, and face. By practicing PMR regularly, individuals can improve their awareness of bodily tension and learn how to release it, helping to reduce anxiety, stress, and improve overall relaxation. PMR is a simple, effective technique for managing stress and promoting physical relaxation.
Revisit Your Self-Care Plan / Reflective Journal
You may find some of these soothing exercise helpful to you. If so, you may like to go back and revisit and nuance your self-care plan and reflective journal to reflect this learning.
There is always things to learn! To finish the course, you’ll find in the next section, some further reading you may find beneficial.