Finding safety and connection

Are you feeling scared? Anxious?

These techniques may help you.

Disclaimer: The self-help techniques described on these pages may provide you with some ways to calm down stress, anxiety, and other emotions. However, they are not treatments or prescriptions for any medical or mental-health problem, nor a substitute for regular medical or psychological care. If you have a medical or psychological condition, please consult your doctor or other appropriate licensed health practitioner. Using these materials does not constitute a professional relationship between the viewer and the presenter or ACEP. ACEP disclaims any and all liability to any party for any direct indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from the use of any videos or instructions posted by ACEP or any of its affiliates, which are provided as-is and without warranties. We hope these materials are helpful to you.

Soothing Butterfly Hug

Originated and developed by Lucina Artigas

  1. Place your hands as shown
  2. Flap your hands like the wings of a butterfly
  3. Breathe slowly and notice the change
Download Instructions
A black and white drawing of a girl kneeling down with her hands on her chest.

Simplified Self-Havening

Havening Techniques®, by Ron Ruden, Ph.D.

  1. Cross arms, each hand on opposite shoulder
  2. Pull hands from both shoulders down to the elbows, with firm but gentle pressure
  3. At the same time, hum a tune
Download Instructions
A black and white drawing of a man with his arms crossed.

Calming Hug

Originated and developed by Janet Nestor

  1. Cross your arms as shown
  2. Hold for a minute
  3. Switch & Repeat using opposite arm
Download Instructions
A black and white drawing of a woman with her arms crossed.

Calm Breathing

  1. Take a sharp, deep breath through nose
  2. Hold breath for a couple of seconds
  3. Let breath out through mouth, with a deep sigh
Download Instructions
A black and white drawing of a man with his hands on his chest.
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