Calming Skills: The Essentials of Managing Traumatic Stress

After a traumatic experience, it is normal to have physical reactions that include muscle tension, rapid heartbeat, sweatiness, and feeling jittery or on-edge. One way to help yourself if you are feeling tense is to learn some simple relaxation or calming skills.

In this book, you will learn how to use deep breathing, muscle relaxation, and positive imagery to reduce your tension and anxiety. The skills you will learn include ways to:

• Breathe more slowly,
• Relax different muscles in your body using progressive muscle relaxation, and
• Use positive imagery to imagine yourself in a relaxing situation.

If you practice these relaxing skills regularly, you will likely experience:

• Slower, more regular breathing,
• Lower blood pressure,
• Slower heart rate, and
• Increased control over stress reactions.

Table of Contents

The Way Ahead
Calming Skills: The Essentials of Managing Traumatic Stress
Try These Relaxation Methods
Breathing as a Skill.
How to Breathe
Try the Full Exercise.
Breathing Practice Plan.
Muscle Relaxation
How It Works.
The Exercise.
Practice, Practice, Practice.
Relaxation Journey: Positive Imagery Visualization
Take a Mental Holiday!
Practice!
Where and When to Practice
You’re in Control