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hazeleyedhobbit.bsky.social
Trish
@hazeleyedhobbit.bsky.social
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supernovaparenting.org
Somatic and sensory coping strategies that help with my C-PTSD, Autism, OCD, and GAD reactions. I try to have some of these scheduled into my day and others on hand when I react.
Somatic Regulation Strategies Playing instruments Proprioception movement and rhythm and sound. Heavy work Working out or chores, lifting, pulling, crab walking. Opposite sides Clicking the finger of one hand whilst simultaneously blinking the eye on the other side of the body and then alternating Bilateral scribbling to beat of music - Having a crayon in both hands (2 different colours) and scribbling to music. Dance to the music Vestibular and propioception movement Small progressive movements Small movements gradually getting bigger: wiggling toes- breathe through your nose- wiggle the feet- breathe through your nose- wiggle leg Rocking Chair Vestibular movement Gently sitting and bouncing on trampoline or yoga / therapy ball Vestibular movement Somatic movement is mind-body movement that focuses on the internal experience of the movement rather than the appearance or outcome. Supernova Parenting! Progressive muscular relaxation (PMR) Tensing and releasing different parts of the body, usually in a systematic way. Tensing on the in-breath and releasing on the out breath. Research shows that the muscles are less tense following PMR and the proprioceptive sites in the body give feedback to the brain that the body is calmer. It is also useful as it is tangible (the physical nature of tensing and releasing). Jumping on a trampoline Vestibular movement and proprioception rhythm Throwing a yoga / therapy ball against a wall Proprioception movement and rhymthm Kicking or bouncing a ball Proprioception movement and rhymthm Shaking or stomping out excess energy A natural discharge during fight, flight, freeze, fawn is the use of energy. Exercise reduces adrenaline and cortisol (stress hormones) and increases the feel-good endorphins. Brisk walking / marching on the spot Vestibular and proprioception movement Star jumps Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Jump up, raising your arms and legs out to your sides (your body should form an "X" in mid-air). Land softly with your feet together and immediately lower yourself back into the starting position. Large bilateral motor movements Opening up the body, utilising both sides of the body helps to integrate the two sides of the brain. Consider crossing midline, using figure of 8 etc Rolling over yoga / therapy ball Proprioception movement Sensory Regulation Strategies Sensory Shaker Vision, tactile. Sensory Bin External Senses. Sensory bin - an area where there are various sensory toys. Sand, Slime, Playdough Tactile. Proprioception. Vision Hand Washing/ Water play Tactile. Warm water can feel soothing . Warmth can reduce adrenaline and increase oxytocin Massage Touch/Tactile. Deep pressure stimulation of the body can increase the release of the feel good neurotransmitter serotonin in the brain. Grounding Tactile, Vestibular. Feeling the soles of the feet on the floor or the body sat on a chair, noticing how the body is supported. Finger Tracing Tactile, Vision, Proprioception Finger Painting Tactile, Vision, Proprioception Sensory Regulation Strategies Our brain receives information about the world through the eight senses: Taste, Sight, Smell, Touch/Tactile, Auditory, Proprioception, Vestibular, & Interception Supernova Parenting Drinking from a straw This can aid attention and be soothing. This promotes one of the earliest forms of self-regulation - sucking on a finger or thumb (or breast-feeding). Stress / squeeze balls Touch and proprioception Weighted blanket Touch/Tactile. Deep pressure stimulation of the body can increase the release of the feel good neurotransmitter serotonin in the brain. Warm bath or shower Touch/Tactile. Warm water can feel soothing. Warmth can reduce adrenaline and increase oxytocin Listening to music Auditory. Utilising the sense of hearing with rhythm can relax the mind and body. Can be used to accompany breath work, movement and / or PMR. Music could be graded from a higher tempo to lower tempo to gradually regulate. Audios of different sounds could be played. For example, some people like the sound of the sea, a stream, a crackling fire, birds, etc. Capturing Sound Auditory. Listening out for the different sounds in their environment, imagine having a net to catch each sound as they arise. 54321 External senses. Using the 5 main senses for bringing attention - 5 things they can see; 4 they can feel; 3 they can hear; 2 they can smell (or imagine) and 1 they can taste (or imagine). Sensation Wall Interception. A sensation wall is an area in the room with words that describe sensations of feelings. This can be helpful as language is difficult to access when dysregulated but a child could point to the sensation they feel in the body. Examples include empty, rattled, tense, jumpy, jittery, or knotted. Pictures can accompany this such as an empty plastic bottle, a rattle, a knotted rope. The 'language of the brain stem is sensation. Chewy, crunchy food. Tactile. Taste, proprioception
February 25, 2025 at 12:46 AM
hazeleyedhobbit.bsky.social
Super cute!!!
February 12, 2025 at 4:43 PM
hazeleyedhobbit.bsky.social
Hugs ❤️❤️❤️❤️
January 26, 2025 at 6:36 PM