Healing and Hypnotherapy Volume 4 Issue - 4, 1 October 2019 | Page 12

Not everything that ‘feels good’ when it comes to self-soothing is actually
good for you.
Don’t use the excuse of trying to relax as a way of justifying toxic behaviours
or habits that may harm your mind or body. Examples of negative forms of
self-soothing include food binging, alcohol use, drug use, gambling, TV show
binging, excessive shopping – you get the picture!
Here are some healthy and gentle self-soothing techniques that anyone who
struggles with anxiety, PTSD or overly-sensitised nervous systems can use:
1. Self-holding
Okay, the term ‘self-holding’ may sound fancy – but it actually means giving
yourself one big bear hug! Self-holding is a practice advocated by Peter
Levine (the creator of somatic experiencing) with the intention of anchoring
and calming the nervous system. It has been proven that hugs are good for
you as they release the feel-good hormone oxytocin – and self-hugs are just
as effective! So when you are feeling stressed or like you’re on the verge of
having a meltdown, go somewhere quiet. Sit down. Hug yourself. Really
focus on what it’s like to be hugged and held and let the feelings sink in.
2. Gentle hand technique
When you are feeling stressed, triggered or overwhelmed, close your eyes
and focus on your body. In which area of your body do you feel the fear most
strongly? Rest a gentle hand over that part of your body – like a mother would
over her child. The gentle hand technique is essentially a self-parenting
technique that works well alongside “Inner Child Work” (but that’s a whole
other can of worms). Wait a few seconds or so and focus on the hand gently
rested over your fear. You may find your fear and anxiety gently decreasing
after a minute or so.
3. Cross your arms, rock, deep breathing
Those who experience anxiety or PTSD may feel fractured, chaotic, split,
scattered, broken or blown apart. In this state, it can be hard to define your
‘edges’ and stay in your body. When triggered by something that intensely
activates the nervous system, you can use this technique. Crossing your
arms helps to give you a sense of being contained and rocking mimics the
feeling of being a fetus nestled in the womb (or if that feels weird, in a loving
parent’s arms instead). Pair this with slow and deep breathing and you have a
powerful form of self-soothing.
4. Get your body moving!
When any form of anxiety or stress occurs, a tremendous amount of energy is
generated in the body as it prepares to fight or flight. In order to expel some