Havening is a somewhat new alternative therapy that utilizes gentle touch. A more involved version uses touch, eye movement, and tapping. However, today, I'm going to teach the simple method, which is easy to use anywhere at any time. This approach aims to help you create a "haven" for yourself in one short session. Haven means a place of safety or refuge.
The creators of this technique are two brothers, Dr. Steven Ruden and Dr. Ronald Ruden. Therapeutic touch helps treat mental health symptoms by changing brain pathways linked to emotional distress. I wish I knew this technique while going to school. I used to sweat and almost pass out before and during a test. Of course, that fear made me forget most of the material. (I wish every teacher and parent, oh shoot, the whole world, could learn this method.)
This technique addresses many types of emotional distress and is known to treat:
Phobias painful memories depression
anxiety difficulty sleeping fear and panic
unwanted cravings memory problems chronic pain
short-term/chronic pain nightmares
mood swings debt,
drought, old boyfriends and girlfriends ONLY KIDDING....
A few of the techniques:
https://threearms.com/havening-techniques/
People who have practiced this
technique have noticed an improvement in their well-being, whether at work,
school, various sports, or working out.
The theory rests on the idea that touch can help boost the production of serotonin in your brain, a chemical manufactured in the body and acts as a neurotransmitter responsible for regulating people's moods. The release of serotonin has a soothing effect that helps relieve mental health symptoms and painful memories from troubling you. This helps you relax and detach from an upsetting memory or experience.
DO NOT USE IT ON YOURSELF IF YOU SUFFER FROM PSYCHOLOGICAL DISORDERS LIKE PTSD OR C-TSD, AS IT IS ESSENTIAL THAT YOU WORK WITH A MENTAL HEALTH CARE PRACTIONER.
STEPS:
1. Think of an issue you'd like to work
on. Ask your body from 1-10 what number it
would
rate the problem.
2. Keep your eyes open when doing this exercise because
I have found when I close my eyes, I start tumbling into my story, reviewing
the painful moments. Stay in the now.
3. Take a couple of deep breaths as this
tends to slow your energy down. In through your nose and out through your mouth. (Another technique for slowing your energy down.)
4. The order of the following exercises is
not important.
5. Do each round about 4 to 6 times. (Your body will tell you what it needs. Listen.)
6. Remember to breathe into the nose and out the mouth while rubbing.
7. Rub your palms back and forth while being aware of your slow, even breathing.
8. Rub down from your shoulder joints to
your elbows. Eyes open. Breathe
9. Rub from the middle of the forehead to your
hairline, and don't forget to breathe.
10. Rub from the middle of the nose across the cheeks, breathing slowly.
11. Rub from the temple down to the edge of the jawline.
12. Now, think about the problem you
chose to work on today and reevaluate from 1-10. Has the number dropped? Trust your body when you ask. Trust me, it
knows how it feels. It should at least
lower by 4 points. If it doesn't, do another full round again. Try to get the
rating to 2 or 3, especially if you at first were 9 or 10.) Now, what number
would you rate the problem? If it's
still 5 or more, do a couple more rounds.
13. Ask your body how many days it will take for your body to process the new you. Often, it's 1 to 4 days, so you could have a few of the temporary side-effects below. Be kind to yourself. If need be, do a few more rounds after a couple of days to release more stuck energy. Make the time to 'Self Care.'
14. Another tool you could add to this technique is called Resourcing. This is where you pull in your favorite animal or person you trust or feel safe with. Remember, if you draw in a relative, he is not the same person he was when on earth. That individual is now there for you whenever you need him or her. You can also use an item. I have a keychain with a four-leaf clover hanging from it. When I rub it, it makes me feel safe and protected. Or maybe a stuffed animal calls out to you. You can feel the arms of your loved one around you and know they're there for you.
Give yourself permission to feel, but don't get pulled into the story!
You might notice some temporary effects after a session; this means your body is adjusting. If you are feeling a bit out of whack, run a few more havening sessions on yourself to release the stuck energy.
Some temporary side effects:
lightheaded overly sensitive emotional numbness moody/grouchy bodily tension discomfort or increased anger
Congratulations, you did a fabulous job of taking care of you!
Any questions, insights, or shares: contact me at: tbboivin8@gmail.com
https://www.youtube.com/watch?v=IQXbZmuSbFs
https://www.healthline.com/health/mental-health/havening#risks
