Everything here is my opinion and not a substitute for medical or mental health care.
Everything here is my opinion and not a substitute for medical or mental health care.
Our stress response activates automatically, and we can take countermeasures to deactivate it manually. This section is dedicated to have quick access to strategies we can use to help effectively deactivate stress response.
Reorienting Ourselves Into The Present Moment
Grounding
25 Healthy Coping Skills
Rachelle McCloud, LCSW
Peggy Oliveria, MSW
Vagus Nerve Activation
Renee Ostertag
Dissociation As Maladaptive Coping
What Is Maladaptive Coping?
Question: Is this helping me process?
Recognizing Maladaptive Coping
1. Patterned Breathing - Mechanically breathe to operate my body in rest / digest mode
2. Muscle Relaxation - Releasing stress stored up in the body as muscle tension
3. Thought Maintenance - Emotions produce thoughts, thoughts produce emotions
4. Divergent Focus - Stress collapses perspective / consciously toggling it back divergently
5. Hope and Gratitude - We can feel hopeless or hopeful as well as entitled or grateful
1. Patterned Breathing
1a. Diaptragmatic Breathing
1b. Physiological Sigh
2. Muscle Relaxation
2a. Progressive Muscle Relaxation
3. Thought Maintenance
3a. Bring thoughts back into presence
3b. Directing the flow of the next round of emotions to neutral
4. Divergent Focus
4a. Keep eyes directly forward not R/L
4b. Keep eyes at eye level or above
4c. Toggle vision from a zoomed in view of the world to a zoomed out view of the world
5. Hope and Gratitude
5a. I'm allowing myself to realize a greater sense of hope
5b. I'm consciously choosing gratitude over entitlement
Do Not Listen To This While Driving A Vehicle Or Operating Machinery
Benefits of nose breathing
1. Helps stop development of forward head posture
2. Helps body use oxygen in blood stream more efficently
3. Activated the parasympathetic (higher mind) nervous system
Diaphragmatic Breathing
Diaphragmatic Breathing combined with a Physiological Sigh
Dr. Andrew Huberman, PhD. explains the health benefits of the Physiological Sigh
Dr. Tracey Marks, MD
Progressive Muscle Relaxation
Bringing my thoughts back into presence
Left Memory / Right Imaginaton / Center Presence
Bringing my thoughts back into presence
Toggle my vision divergently
Bringing my thoughts back into presence
Jim Kwik
If you've getting good stuff from Realizing Presence please consider sharing it, and / or donating if you can; every bit helps. If donating would create hardship, please do not donate now. 10% of all monetary donations will go to help rescue victims from sex trafficking via OURrescue.org
Copyright © 2025 Realizing Presence, LLC. - All Rights Reserved.