5 minutes Quick Reset

When life feels heavy and emotions start to take over, having a few quick ways to calm yourself can make all the difference.

Havening is a simple, powerful technique to calm yourself. It involves gently rubbing your arms while focusing on something soothing, which helps your brain feel safe again.

The magic behind Havening lies in its ability to boost serotonin, a “feel-good” chemical in your brain. By using gentle touch, you signal your brain to release more serotonin, which helps you relax and detach from stressful thoughts or memories. This natural response soothes your nervous system, making it easier to find peace in the moment.

With Havening, you’re giving your brain a quick reset—calming your body and mind in just a few minutes.

Steps:

Check In with Yourself:

Maybe you're feeling like an “8” or “high” or you might describe it in a word like “overwhelmed” or “nervous.” It’s just a quick check-in, no judgment here—just to know where you’re starting.

Create a Calming Space in Your Mind:

If clearing your mind feels too hard, focus on something that makes you feel safe or calm. Maybe it’s imagining a peaceful place, like a beach at sunset or a favorite memory.

Self-Soothing with Havening Touch:

This simple action helps calm your nervous system.

Counting and Visualization:

While you continue rubbing your arms, close your eyes and count backward from 20.

Gentle Eye Movements:

After counting, open your eyes. Now, look from side to side, then up and down. Next, gently roll your eyes in a circle, first clockwise and then counterclockwise. This helps reset your mind and focus.

Humming for Relaxation:

This sound, combined with the touch, can help release tension.

Check in Again:

Maybe from an “8” to a “5”? Just notice any changes, big or small.

Repeat if Needed:

If you’re still feeling tense, you can repeat the process. Maybe visualize something different or hum another tune. Keep going until your distress feels lighter, or you feel ready to move on with your day.

End with Deep Breaths and a Mantra:

Finally, take a few deep breaths. As you breathe, say something calming to yourself, like “I’m letting this go” or “I’m almost there.” Gently rub your arms one last time and remind yourself that you’re doing a great job at caring for yourself.

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