Learn essential grounding techniques and exercises to manage anxiety in this comprehensive 90-minute video. Explore the fight/flight/freeze response and discover effective methods to deactivate it. Master various grounding exercises, including posture adjustment, creating a safe place, present moment awareness, breath counting, and square breathing. Delve into the concept of perceived danger and learn how to cultivate a sense of safety. Engage in practical activities like "Drawing Safety" and explore anxiety hacks such as softening the gaze. Gain insights into pelvic floor relaxation, parasympathetic response training, and diaphragmatic breathing. Discover how to use the soft palate to trigger calmness and hack the parasympathetic nervous system. Learn a grounding activity suitable for both children and adults, and acquire mindful breathing techniques applicable to real-life situations.
Overview
Syllabus
Fight/Flight/Freeze Response: Anxiety Skills #1.
How to Turn off the Fight/Flight/Freeze Response: Anxiety Skills #4.
Grounding Exercise: Anxiety Skills #5.
Grounding Exercise for Anxiety #6: Use Posture to Regain Your Power.
Grounding Exercise for Anxiety #7: Creating a Safe Place.
Grounding Exercise for Anxiety #8: Present Moment Awareness.
Grounding Exercise for Anxiety #9: Counting Breaths.
Grounding Exercise for Anxiety #10: Square Breathing.
Perceived Danger and Creating Safety: Anxiety Skills #6.
Grounding Activity: "Drawing Safety": Anxiety Skills #7.
Anxiety Hack: Soften the Gaze: Panic Attacks and Tunnel Vision: Anxiety Skills #9.
Pelvic Floor Relaxation: Anxiety Skills #10.
Parasympathetic Response: Train Your Nervous System to Turn off Stress: Anxiety Skills #11.
Diaphragmatic Breathing: Anxiety Skills #12.
Use the Soft Palate to Trigger Calm/Hack the Parasympathetic Nervous System: Anxiety Skill #13.
Grounding Activity for Kids and Adults #18: The Squeeze Hug.
Mindfulness In Real Life: Learn Mindful Breathing in 2 Minutes.
Taught by
Therapy in a Nutshell
