9 Micro Habits for Self-Regulation of Trauma or Anxiety

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Safe Place visualization: https://www.youtube.com/watch?v=Isw37iCwMCg&t=6s

Progressive Muscle Relaxation: https://www.youtube.com/watch?v=SNqYG95j_UQ

Living with Trauma or PTSD can feel like your nervous system is constantly on high alert—like an overly sensitive car alarm that goes off at the slightest trigger. This state of nervous system dysregulation can leave you tense, hypervigilant, anxious, angry, or completely burnt out. But the good news is that you can retrain your body toward balance and calm through simple, consistent practices. In this video, you’ll learn 9 science-based daily habits for trauma and daily habits for anxiety that promote nervous system regulation. These micro habits include setting clear intentions, slowing down instead of rushing, creating a calm morning routine, scheduling true rest, checking in with your body, restoring a sense of safety, and developing skills to bounce back after triggers. You’ll also learn how to expand your window of tolerance with movement and end your day with soothing wind-down rituals. Healing your nervous system doesn’t mean you’ll never feel stress again—it means you’ll feel safer, calmer, and more confident in your ability to recover quickly. With small daily changes, you can reduce anxiety, improve resilience, and support lasting recovery from trauma.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

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