Anxiety, a common and often overwhelming emotional state, can greatly disrupt our lives. However, there’s a promising solution that offers relief: Havening Technique. This innovative approach, rooted in neuroscience, combines touch and specific psychosensory techniques to help individuals manage and alleviate anxiety. Here’s how you can employ Havening Technique to find tranquility amidst the storm of anxiety.
Understanding Havening Technique
Havening Technique, developed by Dr. Ronald Ruden, revolves around the concept of creating a safe haven within oneself through touch and sensory stimulation. By activating delta waves in the brain, Havening disrupts the emotional response linked to distressing memories or anxious thoughts, ultimately leading to their desensitization.
Putting Havening Technique to Work for Anxiety
1. Find a Comfortable Space
Select a quiet and comfortable space where you can sit or stand without interruption. Creating an environment that makes you feel secure is crucial for the effectiveness of the technique.
2. Recall the Anxiety-Inducing Situation
Bring to mind the situation or thought that triggers your anxiety. This could be a past event, a future concern, or a general source of unease. Allow yourself to fully acknowledge the anxious feelings associated with it.
3. Begin the Touch
Start the havening technique for anxiety by gently stroking both of your arms from the shoulders down to your elbows. Use slow and deliberate movements, focusing your attention on the sensation of touch. This touch activates the sensory receptors on your skin and sets the groundwork for the technique.
4. Apply the Distraction Technique
While continuing the arm stroking, introduce a cognitive distraction. This can be counting backward from 100, reciting a calming mantra, or even naming items of a specific color in your surroundings. The distraction serves to engage your conscious mind.
5. Transition to Eye Movement
After a minute or two of arm stroking and cognitive distraction, switch your focus to rapid horizontal eye movements. Move your eyes rapidly from side to side as if you are watching a pendulum swing. This movement further engages your brain’s processing centers.
6. Return to the Touch
Conclude the eye movement and return to the gentle arm stroking. Allow yourself to focus on the soothing touch and the sensations it elicits. This step helps integrate the cognitive distraction and eye movement with the physical touch.
7. Reflect and Breathe
Take a few deep breaths and take a moment to reflect on your anxiety levels. Notice any changes in the intensity of your anxious feelings. Many individuals experience a reduction in anxiety after performing the Havening Technique.
The Gradual Impact
It’s important to remember that the impact of Havening Technique can be gradual and may vary from person to person. Consistency is key. Frequent practice of this technique can lead to increased effectiveness over time, as your brain rewires its responses to anxiety triggers.
Seeking Professional Guidance
While Havening Technique can be a valuable self-help tool, seeking guidance from a certified Havening practitioner or mental health professional is advisable, especially if your anxiety is severe or persistent.
Incorporating Havening Technique into your routine can empower you to take control of your anxiety, providing you with a powerful tool to navigate life’s challenges with greater calm and resilience. Remember, you have the ability to rewrite your emotional responses and create a haven of peace within yourself.
