From a Place of Calm 2

Course Cut-OutMoving Through Trauma
Written By Austin Cavaliere

If you need help seeing Jesus in the middle of your struggle, or just feel like you are stuck, ready to move into growth and healing, connect with a Christian coach.

Excerpt: Grounding Exercise - From a Place of Calm 2 - Trauma Session 8

Course: Moving Through Trauma

Speakers: Matthias Barker

Quick Anchors: Finger Tapping and Breath for Immediate Calm

When stress starts to take hold, pulling us out of the present moment, we need simple, accessible tools to ground ourselves. Here are two quick techniques you can use anywhere, anytime, to gently bring your mind and body back to a place of calm.

Re-Engaging Your Brain

The first technique involves a gentle tapping of your fingers to the pad of your thumb.

  1. One Hand at a Time (Practice): Touch the pad of your thumb with the pad of each finger, one at a time. Practice this slowly to get a feel for the movement.

  2. Both Hands Together: Once comfortable, do this with both hands simultaneously. You can maintain a slow and deliberate pace, or speed it up if that feels right for you. Find a rhythm that feels natural.

What's happening in your brain: This simple dexterity exercise helps activate brain centers that tend to become less active when we're stressed. By focusing on the physical movement of your fingers, you're gently forcing your mind to engage with your body, helping to bring those underactive areas back "online." It's a subtle way to shift your focus from racing thoughts to a physical action.

The Grounding Breath

The second technique uses a specific breathing pattern to help regulate your system.

  1. Inhale: Breathe in slowly and gently through your nose.

  2. Hold: Hold your breath for a count of one second.

  3. Exhale: Breathe out slowly and completely through your mouth.

Let's try it together:

Breathe in... (hold)... Breathe out.

Repeat again:

Breathe in... (hold)... Breathe out.

Continue as needed: Repeat this breathing pattern for as long as you feel necessary. Pay attention to your body. You might notice a shift from feelings of agitation, restlessness, or a racing heartbeat towards a sense of calm. Allow that feeling of calm to arrive before moving on.

These two quick anchors – finger-thumb tapping and the inhale-hold-exhale breath – are simple yet powerful ways to interrupt the stress response and gently guide yourself back to a more grounded and present state. Practice them regularly so they become readily available tools when you need them most.

 

If you like the content, you can continue in a few different ways…

  • 1) See the outline below and check out other sections from the FFP course.

  • 2) Take the full small group course to your church community! The first course your church runs is free! Reach out to us here to learn how.

  • 3) Connect with a Share The Struggle Coach for one-on-one support. Let’s face it, some of us have tried kicking this thing, and we’ve had no luck. It’s time to start looking toward forms of support that can help us see and feel the beautiful life God has in store for us.

 

Moving Through Trauma

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Moving Through Trauma 〰️

Session 1

Session 2

Session 3

Session 4

Session 5

Session 6

Session 7

Session 8

 

Share The Struggle Courses

Share the Struggle Courses are topical expert led video courses to help you understand life’s greatest struggles and provide you with tools for navigating them. Moreover, STS courses create a space for you to connect with others struggling with similar things, experience belonging, and encounter God’s nearness in a place of wilderness in your life (pain, confusion, healing journey). Want to start a group at your church? Reach out to us here to learn how.

 

What Share The Struggle Believes

Here at Share The Struggle we believe Jesus is present with us in the middle of our pain and mess, and it is in that place that we often experience and encounter Jesus most deeply.

We understand the unique challenges faced by Christians dealing with mental health. Our mission is to bridge the gap between faith and mental health support, providing a platform where individuals can find resources, coaching support and guidance, all tailored to their spiritual life and emotional needs.

We invite you to explore our resources, share your journey, and find the support you need to overcome the struggles you face.

Austin Cavaliere
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