Resources for Support Between Sessions.
These Resources are here to help you between sessions. They can help with grounding, calming the nervous system, and staying connected to your body in everyday life. There is no pressure to use them-simply choose what feels helpful and leave the rest.
Grounding Practices.
5-4-3-2-1 Grounding
- Look around and name:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Take slow, steady breaths as you go. This can support returning to the present moment during moments of overwhelm.
Hand on Heart/ Slow Exhale.
- Place a hand on your chest.
- Inhale gently through the nose
- Exhale slowly through the mouth
- Repeat a few times.
This can help nervous system settle.
Understanding the Nervous System
Much of the work we do together is informed by Somatic Experiencing, developed by Dr. Peter Levine.
Somatic Experiencing is a gentle ,body-based approach to working with stress and trauma.
It teaches us that:
- Your body responses ( fight, flight, freeze) are protective.
- These responses are not failures or personal flaws.
- Healing can happen gradually, through increasing a sense of safety and connection.
This understanding often brings relief and helps reduce self-blame.
Optional Resources
These are optional and can be explored slowly. IF anything feels too much, it is completely okay to stop.
Videos
- Peter Levine demonstrates pendulation ( you tube)
A short explanation of how the nervous system can shift between activation and settling.
Books
- Waking the Tiger- Dr. Peter Levine
- Healing Trauma- Dr Peter Levine ( more practical and accessible)
Somatic Experiencing Information
Podcasts
- The Embodied Way- Nervous System education in warm, everyday language
- The Trauma Therapist Podcast- Conversations about healing and support.
A Note
These resources can support your process but they are not a replacement for therapy.
If anything brings up strong emotions or feels intense, you do not need to push through it.
We can explore anything that arises together, at the pace that feels right for you.