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Jenn Jones

How to Find Calm: A Survivor's Guide to Managing Overwhelming Sensations and Emotions


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As a survivor of trauma, facing overwhelming sensations and emotions may be part of your journey toward healing. When these feelings arise, it can be challenging to know how to respond. This compassionate guide is here to help you find grounding and ease when you need it most, offering gentle strategies to support you through those difficult moments.


Stepping Away


Sometimes, the best thing you can do is give yourself permission to step away from a situation that feels too overwhelming. Creating some distance can provide the space needed to regain clarity and calm. Whether it’s walking away from a triggering environment, stepping outside to feel the warmth of the sun on your skin, touching the grass, or making a comforting cup of tea, these small actions can help you reconnect with a sense of peace and grounding.


Reach Out


Connection is powerful. Connecting with a loved one can be a powerful way to soothe intense emotions. Whether it’s through a hug, a phone call, or a text, reaching out reminds us that we’re not alone. You might also consider calling a warmline or attending a peer support group. These resources can offer understanding and companionship during difficult moments.


Honoring the Sensation or Emotion


When emotions or sensations surface, it’s important to acknowledge them with kindness. Try placing your hand on the part of your body where you feel the sensation most strongly. Gently bring your awareness to this area and acknowledge what’s coming up for you. You might say to yourself:


  • "I give myself permission to rest and heal."

  • "I honor my journey and the progress I’ve made."

  • "I am patient with myself as I learn and heal."

  • "I embrace all parts of myself, with compassion and love."


As you do this, the sensation may intensify, shift, or even begin to fade. This is your nervous system responding to the attunement and care you’re offering.


Breathwork


Breathing deeply is one of the most effective ways to calm the body when emotions feel overwhelming. When we're anxious, our breathing tends to become shallow, which can heighten feelings of discomfort. Focus on taking slow, deep breaths, inhaling deeply and exhaling fully. As you do, imagine the discomfort or overwhelming emotion decreasing with each exhale. This practice helps activate the parasympathetic nervous system, moving your body into a state of rest and relaxation.


What Calms You?


Remember, not every suggestion will work for everyone, and that’s okay. Take some time to explore what calms you personally. Whether it’s a favorite activity, a soothing sound, or a comforting scent, knowing what brings you peace can be incredibly helpful during challenging times.


Remember, healing is not linear, and it's okay to seek help and try different approaches until you find what works best for you. Embrace your journey towards inner peace and know that you are never alone in your pursuit of healing.


Trust the strength within you to guide you through life's challenges and moments of chaos. Let moments of calm remind you that peace is always within reach, even on the toughest days.

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