Building an Internal Sense of Safety for PTSD, Trauma or Anxiety - 23/30 Break the Anxiety Cycle

Step-by-Step Tutorial: Building an Internal Sense of Safety

1. Understand the Anxiety Response:

   • Recognize that perceiving danger as a significant threat triggers the anxiety response in our bodies.
   • Learn that worrying, catastrophizing, or having automatic negative thoughts can lead to prolonged anxiety states.

2. Challenge Negative Thoughts:

   • Identify and challenge thoughts that contribute to the perception of danger.
   • Work on strengthening your nervous system to activate the parasympathetic response and break the anxiety cycle.

3. Identify Safe Places, People, and Music:

   • Make a list of places where you feel safe and secure.
   • Identify individuals (real, remembered, or divine) who make you feel protected and loved.
   • Consider music or songs that evoke feelings of safety and comfort.

4. Recall Positive Memories:

   • Reflect on memories of times when you felt safe, powerful, happy, or free.
   • Write down detailed descriptions of these positive experiences to evoke feelings of safety.

5. Engage Your Senses for Safety:

   • Explore sensory experiences that make you feel safe, such as scents, textures, or sounds.
   • Create a collection of items or sensations that send a message to your brain and body that you are safe.

6. Visualize Your Safe Place:

   • Draw or visualize your safe place on a piece of paper, activating the visual cortex in your brain.
   • Focus on creating a sense of safety and connection with your surroundings.

7. Identify Safe People:

   • List individuals who act as protectors and sources of safety in your life.
   • Include both real and imagined figures who make you feel secure and supported.

8. Practice Grounding Techniques:

   • Use grounding skills to bring yourself back to the present moment during overwhelming situations.
   • Engage in gratitude practices to shift your focus from scarcity to abundance.

9. Pair Visualization with Anxiety Management:

   • Schedule regular visualization exercises to reinforce feelings of safety and calm.
   • Pair intense anxiety episodes with safe place visualizations to regulate your emotions effectively.

10. Utilize Resourcing Skills in Therapy:

• Seek support from a therapist who can guide you through resourcing exercises.
• Engage in activities like paced breathing, recalling positive memories, and utilizing sensory experiences to regulate your nervous system.

By following these steps and engaging in the suggested exercises, you can work towards building an internal sense of safety to manage PTSD, trauma, or anxiety effectively. Remember to practice self-compassion and seek professional help if needed for further support and guidance.