Havening is a gentle self-soothing technique that uses touch to calm your nervous system.
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Cross your arms over your chest, placing each hand on the opposite shoulder.
This position is comforting and creates a sense of self-embrace.
Gently stroke from your shoulders down to your elbows, nice and slow.
Use a gentle, soothing rhythm. This activates your calming response.
"I am safe right now."
"This feeling will pass."
Say these quietly or out loud as you continue the gentle strokes.
Keep stroking slowly. Let your breath match the calm rhythm of your hands.
Stay here for three more breaths and notice your body soften.
You just helped it remember. Carry this touch with you — it's always available.