Resources: Relieving Anxiety and Acute Trauma Response

Resource list created by Rachel Drake

A Table of Contents for all posts by Charlie’s pod, including the dates each article was published and a brief description of the contents of each post, can be found here

If you are triggered, experiencing anxiety or acute trauma response; Please make sure you are in a safe space and get help if needed. If you are experiencing a medical emergency, please dial 911 to get treatment. The following is intended as a guide to help with self-care, it is not intended to replace the advice of a medical doctor.

Pro Tips for Immediate Relief

Orient yourself: One way to orient yourself to the present is this grounding technique. Deep breathing and counting backwards will help you prevent anxiety from spiraling out of control. To take an inventory of your surroundings, start by breathing mindfully and slowly, in and out through your nose. You may close your eyes if you like or keep them open if that feels safer.

When you are ready, bring your awareness to…

5…… Things you can see, name them out loud if you can, in your mind is fine too.

4……. Things you can touch, near you or on your body… your clothes, your arm for example..

3……. Things you can hear.

2……. Things you can smell.

1……..Thing you can feel. Take your time and name one emotion you are feeling and notice it.

4x4 Breathing: This method is extremely effective and easy to do. For maximum benefit, follow the steps below 4 times before you take a break.

1. Prepare to imagine drawing a square so you do not have to keep track of how many breaths you take. Take your first breath by deeply inhaling through your nose for 4 seconds and draw a line in your imagination. Hold your breath for 1 sec.
2. Exhale slowly with the count of 4 seconds, push out as much air as you can, contracting your stomach muscles. Draw a 2nd line in your imagination to make an angle. Hold your breath for 1 sec.
3. Take another big, slow breath through your nose by deeply inhaling for 4 seconds and draw 3rd line in your imagination. Hold your breath for 1 sec.
4. Slowly exhale to the count of 4, be sure to contract your stomach muscles! Draw the 4th and final line in your imagination to make a square.

Great job! That’s it! You did it!

Take a break and start over. I suggest you do it four times. The more you do 4x4 breathing, the more your nerves and anxiety will calm, you will see positive physical changes too.

Blow Bubbles: If the 4x4 breathing is too much you can start regulating your breathing by blowing bubbles.

Make a cup of tea: Engaging in a step-by-step physical ritual, such as making tea, can help you get back into your body and in the present moment. Plus it gives you a reason to relax for a short time. If tea isn’t your jam, you can make hot cocoa, coffee or a smoothie.

Chew a piece of gum: Research has shown that chewing a piece of gum reduces stress and anxiety by helping you get back into your body and giving you something to focus on.

Sort out your thoughts: Call a trusted friend (be sure to get consent to share, set up confidentiality boundaries and communicate what you need), make art or journal to help get your thoughts sorts on how you are feeling.

Readings:

The Four Agreements by Don Miguel Ruiz

The Woman’s Comfort Book: A Self-Nurturing Guide for Restoring Balance in Your Life by Jennifer Louden ( a little dated, however, it is a treasure trove of low-cost and free self care and stress management ideas when you are tapped out)

Change your Brain, Change your Life by Dr. Daniel Amen (a scientific peek into neuroplasticity and provides simple techniques we can use to literally change how our brains function)

Why does he do that? by Lundy Bancroft (covers early warning signs, ten abusive personality types, the abusive mentality, problems with getting help from the legal system, and the long, complex process of change)

Why won’t you apologize? Harriett Lerner, PHD (insightful look into the many ways humans hurt each other and the power of apology to restore broken relationships, a valuable guide for both those who deserve an apology and those who owe one.)

The Gift of Fear by Gavin de Becker (recognizing the intuitive signals of an unhealthy situation)

The Dance of Fear by Harriet Lerner (a practical guide to overcoming fear and anxiety)

Codependent No More by Melody Beattie (helps people pleasers break the cycle of abuse)

The Power of No by James Altucher, Claudia Altucher

Stop Anxiety from Stopping You by Dr. Helen Odessky (practical, evidence based exercises to assist anxiety sufferers in freeing themselves from the devastating symptoms of untreated anxiety)

Complex PTSD for Beginners: an Easy Guide by Dr. Gerhard Christianson

Anything by Pete Walker, PTSD expert

Healing Modalities

Cognitive Behavior Therapy: A skilled CBT therapist focuses on challenging and changing unhelpful cognitive distortions and behaviors. They will help you build resilience and internal resources, improving emotional regulation, and help you develop healthy coping strategies. This type of modality targets solving current problems, but can be paired with EMDR to help heal trauma. Be sure to interview any new therapist to confirm they are trauma informed and to see if it’s a good fit for both of you.

EMDR: Eye Movement Desensitization and Reprocessing (EMDR) is a revolutionary and effective psychotherapy treatment that was originally designed to alleviate the distress associated with traumatic memories. The Institute website has great information and may be helpful in finding someone who is well trained in the modality: http://www.emdr.com/

Brain spotting: https://brainspotting.com/

Classes, Workshops and Community Resources

Consent Academy: www.consent.academy The Consent Academy is an educational collective based out of Seattle, WA. Our mission is to teach consent in all of its complexity, aspects, and potential. With over 50 years of education experience collectively, our approach incorporates disciplines of psychology, sociology, public health, psychotherapy, and personal coaching to create a systemic view of how consent impacts everyone from the bedroom to the boardroom. We believe consent is part of everyday life and its practice builds stronger, safer, and more connected communities.

Disclosure: Rachel Drake currently serves as the Deputy Director for Consent Academy and is an independent Coach and Accountability point person for Charlie Glickman.