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You can repeat this process as many times as you wish.

DonРІР‚в„ўt forget to focus on your mantra or affirmation.

Finally, use your fingertips to gently stroke under your eyes, and down your cheeks.

Adjust the speed, pressure, and direction as you wish.

Next, using your fingertips, stroke across your forehead on both sides, along the hairline down to your temples, and back up again.

Notice how this makes you feel, and increase or decrease your speed or pressure to what feels good to you.

As you repeat your mantra in your mind or aloud, slowly and gently rub your hands on your upper arms from your shoulders to elbows.

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Maybe sit in a dark and quiet room, or simply close your eyes if you are unable to create a full space. Bring yourself into a calming environment if you can. Identify a mantra or affirmation to focus on during your Self-Havening. Often, Havening Techniques are used by another person, typically a certified Havening practitioner, but itРІР‚в„ўs also possible to practice Havening on yourself to achieve similar results.

Self-Havening is a simple technique involving the touch of hands, upper arms, and face which creates a brain response which releases oxytocin. You should begin to feel that you can say, think, and experience these negative things without feeling the physical response of anxiety. Repeat this process as many times as you wish. Under your arm, about a hand width from your armpit.In the crease underneath your bottom lip.

Following the bone around your eye, under your eye.

Following the bone around your eye, the outer corner of your eye along the bone.

The inside corner of your eyebrow (either one is ok).

Use your fingertips on your dominant hand to tap 5-7 times on these 9 points as you identity and say aloud or think in your mind your affirmation and any other stressors that may come up. Keep this sentence in your mind as you tap through the next steps. РІР‚СљEven though I feel stressed about _, I love and accept myselfРІР‚Сњ. HereРІР‚в„ўs how it works:Р”Р‡irst, identify your source of anxiety and turn it into an affirmation you can repeat. ItРІР‚в„ўs the same concept as acupuncture, where you are freeing the flow of energy, but it is less invasive, easier, and something you can do all by yourself. There are 9 meridian points on your body, which are pathways of energy (messages) that can be disrupted by simply tapping. Tapping is a combination of ancient Chinese acupressure and modern psychology.

EFT Tapping (Emotional Freedom Techniques).

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These techniques are helpful practices for minor anxiety or in addition to professional psychotherapy and do not replace in-person or online therapy sessions with a certified counselor. If you are suffering from severe anxiety, please reach out to us for a psychotherapy session. The key to physically treating your anxiety is disrupting the messaging your amygdala is sending to your brain, activating the vagus nerve, and bringing yourself back your rest & digest (parasympathetic nervous system) cycle. This is super helpful when youРІР‚в„ўre being chased by a tiger, but can be harmful when you are reacting to normal daily stressors in todayРІР‚в„ўs world. Your body responds by turning off all other normal systems. ItРІР‚в„ўs also known as the fear center and is responsible for the fight-or-flight mode (your sympathetic nervous system), which alerts the rest of your brain and your body to danger. Your brain contains an amygdala, which is part of the limbic system, where your emotions and long-term memories are. But first, letРІР‚в„ўs get nerdy with the science behind it. Later on, we will be sharing different breathwork techniques to reduce anxiety, but today we are going to discuss three physical practices you can use on your own wherever and whenever you want: EFT Tapping, Self-Havening, and fist clenching. This month we are going to be talking about a handful of different ways to relieve minor anxiety in your body.

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