Free Tools for Self-Regulation Support & Client Resources

Dealing with explosive anger/rage? Meet your nervous system where it is, and slowly step it down. Feel free to add in more or less of any of the elements featured.  The more often you interrupt the process of rising anger, the less reactive you will become over time - things won't bother you as much.  It all starts with learning to recognize your early warning signs, and using your tools to interrupt the pathway to anger, and regain control of your nervous system.

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This is an ideal tool for someone who feels a sense of dread, fear and hyper vigilance; perhaps rapid heartbeat and shallow rapid breathing. The combination of these very simple actions has a synergistic and quick down-regulating effect.  To increase this effect, invert (get your head lower than your heart) by bending forward to rest your head on a lower object (chair, table).  Practice this tool many times a day; the more you practice, the quicker it works and the more noticeable the change.

 Instructions: break your inhalation up into 3 parts, taking a sip of air in and sweep your arms like a conductor 1) in front and up, 2) out to the side and up, 3) back into the front and straight up.  Then exhale as you bend your knees, bend at your hip crease and sweep your arms downward into a forward bend; repeat several times until you feel noticeably more alert, and upbeat.

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