hi I'm Gina Ross I'm the president founder of the International trauma healing Institute and I have a gift for you in this ten minutes video I will show you how to release stress and trauma on the spot anytime anywhere I'll help you balance your nervous system and regain control when you are too overwhelmed to process what's happening it is something you can use for the rest of your life in times of stress or threat fear anger our body prepares to defend itself and it releases lots of stress hormones like adrenaline and cortisol this hormones actually are able to give us a huge amount of energy in order to prepare our body to fight or flee what happens to our body is like our muscles are tensing up our heart is beating fast our breath is short and quick and all of these changes that are happening now if we're lucky and we're able to defend ourselves and fight or flee all of this energy is just used up and the sensations just go away but if we cannot fight or flee those sensations remain caught in our body we start feeling disoriented upset anxious panicky reach for natural trauma reactions but we need to let them go now the good news is that these feelings can be calmed and released on the spot we use something called emotion a technique and the tools of this technique helps us calm ourselves down feel better sleep better function better they also helps us develop what they call our emotional muscles and these muscles helps us strengthen our resiliency helps us fight cumulative stress accumulation of stress and overcome panic when we're panicky now I will outline five steps of releasing stress and trauma in the first step I'm going to show you four different ways of grounding yourself if you are too overwhelmed or too stressed to be able to do the discharge process you need to use one of those steps and then I will show you the four steps in how to discharge stress and trauma and be able to return to normal now step one is the grounding and when you work on releasing tension and overwhelm it's a good idea to check on a scale of stress where are you from one to ten one being the least and ten being the most stressed check your level right now if it's seven or above then do the grounding exercises if it's less then you can go straight into the steps two to five that I'm going to show you after that if it's difficult to put numbers on the scale you can think just in terms of high medium and low stress practice the four exercises and then choose which one you like best exercise number one that tapping grounding or the butterfly hug cross your arms like you're hugging yourself and tap twenty five times alternatively and then take a deep breath and notice how you start calming down if it's not enough tap again twenty five times and take another breath and keep measuring your level of stress and repeat this process until you come down to a level seven grounding number two the counting grounding press your feet on the floor sense the support of the ground and send your roots into the ground if you're sitting since how your seat is supporting you and now look around you choose ten different objects of the same color or ten different textures like wood plastic glass or ten different shapes like rectangles circle square or even how many lights are they in the room anything that you can count around you what we're really doing we're activating the neocortex so that you can be able to overcome the overwhelm exercise number three the breath grounding put one hand on your chest one hand on your stomach and just track the breath with open or closed eyes take a minute or so until you feel more relaxed exercise number four the heart grounding now touch the tip of your fingers slightly in the shape of a heart and put the tip of your tongue on your palate and track your breath and connect to this a word that you like and later on when you think of that word you'll be able to bring that relaxation you can use any of these grounding techniques to get yourself out of panic or overwhelm now you're ready to learn how to discharge stress and trauma from your body so step two is the discharge unless the most important thing in emotion aid we have seven ways of discharging what I call the organic breath a deep diaphragmatic breath spontaneously comes up by itself slight trembling and shaking in our limbs whether it's our arms and hands or legs and feet warm sweat yawning heatwave gurgling in the stomach and goosebumps any one of these is actually a sign that you're releasing the stress hormones from your body and they happen on their own autonomically without our control we just need to welcome them and give them all the time that they need now maybe you can think of an upsetting or traumatic event and just notice the sensation that come up when you think about it so you may feel your heart beating fast your breath is getting short or quick your butterflies in the stomach or tensions in your jaw in your shoulders or in your neck these are normal stress reactions but they need to be discharged now here's the thing is that our body really knows exactly how to discharge the key is to give the arousal in the smallest doses of activation in the smallest dose effect evasion is just one sensation at a time all we have to do is put attention on that sensation and notice it with curiosity no analysis no judgement and here is the magic our body will automatically discharge the unpleasant sensation just with this neutral awareness just putting that awareness on the sensation without judgment one at a time a key sentence that we use is notice the sensation and see what happens next and the next step we're expecting is the discharge and we give it all the time that it needs and when you release be probably a sense of expansion or calmness that happens step number three going over the event so what we need to do now is keep noticing the sensations one at a time and helping them discharge and again the same thing discharging just by paying attention and the discharge will come up and the release will come now once again you can raise your level of stress from zero to ten if you are at one or two you just process the whole event discharge all your stress wonderful excellent but if you still feel unpleasant sensations when you're thinking about the event again all you have to do is keep noticing those sensations and discharging them one at a time waiting for the discharge and the until you have digested the event until you're over it there's no more charge in your system step 4 working with thoughts and emotions now if you have an unpleasant or a negative thought all you have to do is take it into the body what that means is you notice what sensations come up when you think about that thought you do the same thing with negative emotions and then you take one sensation at a time and you discharge them do the same thing with any negative image or sound or smell or touch that comes up anything that comes up that is negative just stick them into the body in this charge though our body is like an amazing washing machine anything you put into it that's negative unpleasant or difficult it will take care of it and bring it out clean we can like that take care of our emotional difficulties so step number five resources and strengthening our ability to heal a resource is anything that makes us feel stronger or calmer it can be friends family activities that we like characteristics personal abilities that we have or even spiritual entities they can be internal like if I'm intelligent and if I'm stronger they can be external like my friends or my pets or whatever I'm doing now it's a good idea to create an inventory of resources make a list of all the resources that you have and then ground them in the body that strengthens your ability to cope for example if you choose a resource right now and ground it in the body meaning just notice what comes up as sensations in your body when you think about that resource maybe it's a smile that comes up or an opening in your chest or a sense of expansion enjoy it now notice that you have all the steps of the emotion technique that you need to release stress and trauma on the spot anytime anywhere and you do not need anything else now if you practice this process for a couple of weeks you'll be able to have it at the ready and you can use this process and discharge stress any time you need as you practice the tools of emotion aid you'll know exactly where to start when you're feeling upset whether you have to ground yourself and use any one of the four exercises or whether you go straight into the discharge process remember stress is contagious stress affects us and the people around us it creates a chain reaction that amplifies fear polarization reactivity and even violence to prevent this when something traumatic happens please use these tools first on yourself and then you can help others when you discharge and resource your nervous system you're ready to do anything that you want whether organizing your surroundings helping other people solving conflicts solving problems connecting with people truly anything that you want or need [Music] [Music] now let's review you can go directly to the summary of the five steps whenever you need it right now you're feeling anxious panicky upset or angry if you're feeling too overwhelmed ground yourself instantly with one of the three grounding exercises from step one cross your arms like you're hugging yourself and tap out joy natively 25 times and take a deep breath you can use the other one press your feet on the ground and count ten objects of the same color [Music] or ten different textures [Music] you can also put one hand over your chest and one over your stomach and follow the rhythm of your breath [Music] to discharge think of us upsetting you and notice the constricted inner sensations that come up [Music] [Music] now choose only one sensation and focus on it with neutral awareness and see what happens [Music] notice the discharge that comes up such as a deep breath yawning or trembling and shaking and give the discharge all the time that it needs [Music] then discharge the other sensations one by one [Music] again go over what's upsetting you like in step three and this charge if there is still activation repeat this process until all activation is gone [Music] do step four if you have a negative thought or a difficult emotion that come up think of the thought or feel the feeling take it into the body notice the sensations that come up and discharge each sensation one at a time [Music] now that you're excited you're upset are gone you can't do step 5 choose a resource and ground it in your body and notice the pleasant sensations that come up and enjoy them to learn more about our programs and material get in touch with us at the International trauma healing Institute website www.rinaldin.com institute.org our israeli institute is the center for healing trauma stress and anxiety our website www.premierlawgroup.com [Music] [Music] you