Anxious or Panicky

Soothe Intense Emotions With the 5 Senses

Learn to manage trauma and intense emotions using a 5-senses grounding toolkit with therapist Emma McAdam.

Releasing suppressed emotions

Any feelings you choose not to experience (perhaps because you have to focus on getting through the day) don’t just disappear, but are held in your body and can manifest in unpleasant physical symptoms. Releasing suppressed emotions, can alleviate these symptoms. This 15 minute meditation written by Mollie Raymond and read by Sara Raymond, allows …

EMDR “Paper boats” guided meditation

Bilateral Music

Bilateral music has a beat which pans between the left and right ears. It has successfully been used to relieve anxiety, stress, PTSD, and insomnia. Remember to wear headphones or earphones while listening to get the full bilateral effect.

Grounding

In this video, Emma McAdam teaches a grounding exercise for managing anxiety and triggering the parasympathetic (rest and digest) response. This simple activity can help you feel calm by giving you a practical way to use your five senses to remind your brain that you are actually safe here and now.

Square Breathing

Square breathing helps you to manage stress, PTSD, anxiety disorders, and panic attacks. Square breathing recruits our body to tell our brain to calm down. When used regularly, it increases your distress tolerance and retrains your nervous system to be dominated by the parasympathetic (rest and digest) nervous system.

4-7-8 Breathing Technique

The 4-7-8 breathing technique is a core part of many meditation and yoga practices. It promotes relaxation by calming the sympathetic nervous system, which controls the fight-or-flight response. If you are generally a shallow breather, you may initially feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body …