Resources

List of Self-Soothing Exercises
A list of self-soothing exercises for anyone who is struggling. Short description, but a LOT of exercises collected from all over the world!

Relaxation Hotline Flier
A flier to give out to clients / share more broadly about Montefiore’s Relaxation Hotline. (I am not affiliated with Montefiore or its subsidiaries).

Self-Care on Bad Mental Health Days
A flier to give out to clients about physical self-care for bad mental health days.

Ten Step Tune-In Protocol
This is a means of utilizing some of the key components of EMDR to aid in self-soothing and regulation. It is intended to be taught in a therapeutic setting to help individuals experiencing emotional ‘flooding’ in the therapy room.  This skill is highly compatible with Emotion Regulation and Distress Tolerance modules in DBT.

Modified Container Exercise
The container exercise is a critical part of the EMDR preparation framework. (Phase 2). Over the years, I’ve developed my own take on the container, using Deborah Kennard’s S.A.F.E. EMDR container as a jumping-off point.

TICES Log
When you get triggered by something, just notice what you are experiencing and take a “snapshot” of it with this log. Briefly note what you are seeing, feeling, thinking, and the trigger in the TICES log.

Thinking Habits Slide Deck
A supplement to Finding Solid Ground Topic 4, illustrating 5 common cognitive distortions or “Thinking Habits” that individuals with trauma are prone to experiencing. (And adaptive ways to respond when individuals catch themselves in these habits!)