Resourcing
Resourcing is a set of simple, body-based practices that help you find steadiness when emotions feel big or overwhelming. They're often used in EMDR and somatic therapy to build a sense of internal safety. Below are a few guided exercises you can return to any time. Go slowly, and let anything that doesn't feel right simply fall away, these are supportive tools, not a replacement for therapy or care in a crisis.
The Container
For setting distress down between sessions
The Container is a way of safely setting aside overwhelming thoughts, images, or feelings, so they don't have to be carried with you all day. Nothing is thrown away; it's simply held somewhere secure until you're ready to return to it, often with support.
Take a moment to imagine a container of any kind, whatever comes to mind: a chest, a box, a vault, a jar with a tight lid. Notice its size, its material, its colour, and how it closes and locks.
When you're ready, picture placing whatever feels like too much right now inside it, the worry, the memory, the tension, and closing it securely. You decide what goes in and what stays out.
Take a slow breath and notice that the material is contained, still there if you need it, but no longer pressing on you. You can open it later, at a pace that feels manageable.
White Light
A soothing light-stream for the body
Also called the Light Stream, this is a gentle way to soften physical tension or discomfort using imagery and breath.
Bring your attention to where a difficult feeling seems to live in your body. Notice its shape, size, temperature, and colour, without needing to change anything yet.
Now imagine a warm, healing light, in whatever colour feels comforting to you, flowing in with each breath. Picture it moving toward that area, surrounding it, and gently easing it.
With each breath, let the light keep flowing, softening the edges of the sensation, until the area feels a little lighter, warmer, or more at ease.
The Butterfly Hug
Gentle self-soothing through slow, alternating touch
The Butterfly Hug is a simple way to calm the nervous system using slow, alternating movement, something you can do anywhere.
Cross your arms over your chest so your hands rest just below your collarbones, fingertips pointing up toward your shoulders, like the wings of a butterfly.
Slowly and gently tap one hand, then the other, alternating left and right at a calm, unhurried pace. Let your breathing settle as you go.
Continue for a minute or two, noticing the rhythm and the feeling of your own steady touch. Slow down or stop whenever you feel more settled.
If distress ever feels unsafe or unmanageable, please reach out for support. In the U.S. you can call or text 988 (Suicide & Crisis Lifeline) at any time.