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Self-Regulate Hyperarousal When you experience hyperarousal symptoms you can soothe yourself with these techniques: Release your anger (try one of these) close your eyes and lay down to let yourself relax and calm down give yourself a 10-second hug by wrapping your arms around yourself and holding tightly stretch your arms out in front of you to relieve that tension built up shake it off to relive that stress take a drink of water to cool yourself down and calm your nerves Breathing exercise pause for a moment take a long and slow deep breath inhale with your nose and fill your lungs hold the breath for 3 seconds exhale with your mouth count each breath and do at least 10 deep breaths Meditate being mindful and meditating go hand in hand helps to regulate emotions and thoughts relives stress by calming you down Practice yoga yoga is the practice of controlling the mind and body improves your concentration and reduces stress relieves any tension built-up Self-Regulate Hypoarousal When you experience hypoarousal symptoms you can activate your body with these techniques: Activate your senses (tap into your five senses) warm bath massage aromatic candles or scents music or natural sounds tasty food Grounding exercises (try one of these) notice your feet connecting with the floor, how does it make you feel hold an object in your hand and really focus on it 5, 4, 3, 2, 1 exercise, close your eyes and take a few deep breaths, open your eyes, and look around the room and acknowledge: 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 Additional Self-Regulation Techniques Physical activity any form of physical exercise you enjoy helps Challenge your thoughts recognizing negative thoughts, challenge the thought and reframing them in a positive way here is a worksheet to challenge automatic negative thoughts Write things down writing helps clear your thoughts and unloads all your emotions out clearing mental clutter gives clarity and focus here are some additional tips on how to write for mental health Panic Anxiety Stress Support Kit (PASS) mental health first aid kit to carry around with you provides tips and tools for relieving anxiety and stress simple, easy to use and access that provides real strategies to alleviate your symptoms read more about what the mental health kit offers here Start Managing Your Window of Tolerance Learning to manage your window of tolerance can go a long way on your road to recovery from trauma, anxiety, or extreme stress

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