Tools for Managing Complex PTSD: Hands-on Heart Technique
#CPTSD, mental-health, mindfulness, self-care, the-trauma-compass, trauma-recovery, useful-tools
Introducing Tools for Managing Complex PTSD
It has been my understanding that when people experience Complex Posttraumatic Stress Disorder, they have difficulty identifying their tools. When I say “tools,” I mean connecting with the body, attuning and asserting with those around you, managing distress, and emotional regulation. It’s hard to call on options that are far away or have never been there. I hope to provide examples of different tools for you and for you to start increasing your awareness of your skills. I will be providing a lot of other things for a lot of different people. Please remind yourself that if you use one tool and it doesn’t work for you, it’s okay to keep looking, trying, and experimenting if there’s another tool that comes along your way that fits better. These options are NOT one size fits all. Try to find the most effective tool, but give yourself enough time to work with the tool the first time. New tools will be coming out every Thursday!
The purpose of this
This Thursday, I wanted to look at a skill dubbed “Hands-on Heart.” An old supervisor of mine, who was also my first trainer in Trauma-informed care, taught me this, and I have used it with numerous people. This technique has several uses, such as when you struggle during a hard day and need time to regain yourself. Including:
To be used when feeling out of control
To regain your sense of awareness
Increase presence
Give yourself a moment to reset
When do you need to use this technique? One is if you find your mind spiraling in a million different directions if you are having a flashback, or if you feel completely panicked. The main issue is that when your body is panicking, taking a moment to exhaust your muscles and focus on your sensations brings you out of your head and lets you relax all of your muscles.
How to use it
So, what is this “magical” skill? Let’s go through it step by step; I encourage you to practice this.
Put your hands together.
Rub your hands together vigorously, almost as if you wanted to create a fire with your hands.
You’re not done rubbing quite yet; keep going
Are your muscles feeling exhausted? Good, keep going
Stop
Take your hands apart and feel the tingling, warm sensation
Place your right hand on your belly and your left hand on your heart
Focus on the warm sensation of your hands, their weight, and the shape they make on your body.
Change your focus to how your hands are experiencing your chest and stomach. Can you feel your heartbeat? Can you feel the transfer of warmth changing? What does the texture of your clothes or your skin feel like? Can you feel your breathing move your hands?
Just pay attention to how things have changed now.
When to practice it
The biggest thing with all of these tools will be practice. Going through and ensuring you’re practicing your skills gives them more opportunities to come up when needed. I know it sounds like a lot of work, but find at least one thing you do during the day that you can practice this skill. When you’re putting on your shoes, getting in your car, or turning on your computer, give yourself a chance to try this and see how it makes you feel and the difference it makes in your life.
Your next steps
Congratulations on finding one more thing that might help you along your way. If you want to avoid this, wait until next week, when we’ll discuss how coloring is another highly functional tool. We’ll also discuss the pitfalls and how to avoid them.
Please try this out and comment on how it was for you. Also, include when you use the skill!
