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Flooding, Emotional Regulation Elizabeth Mahaney Flooding, Emotional Regulation Elizabeth Mahaney

Self-Soothing and Emotion Regulation Worksheet

This is a Self-Soothing and Emotion Regulation Worksheet to help you practice soothing your central nervous system.

This is a Self-Soothing and Emotion Regulation Worksheet to help you practice soothing your central nervous system.

Name: ___________________________ Date: ___________________________

1. Grounding Techniques to Reduce Dissociation

Purpose: To help you reconnect with the present moment and reduce feelings of dissociation.

Instructions: When you start to feel disconnected or spaced out, try the following grounding exercises.

A. Sensory Awareness

  • 5 Things You Can See:

  • 4 Things You Can Touch:

  • 3 Things You Can Hear:

  • 2 Things You Can Smell:

  • 1 Thing You Can Taste:

2. Breathing Exercises to Regulate Emotions

Purpose: To help you manage intense emotions and bring a sense of calm.

Instructions: Practice the following breathing techniques when you feel overwhelmed.

A. Deep Breathing

  1. Find a comfortable position.

  2. Inhale slowly through your nose for a count of 4.

  3. Hold your breath for a count of 4.

  4. Exhale slowly through your mouth for a count of 6.

  5. Repeat 5-10 times or until you feel calmer.

B. Box Breathing

  1. Inhale through your nose for a count of 4.

  2. Hold your breath for a count of 4.

  3. Exhale through your mouth for a count of 4.

  4. Hold your breath for a count of 4.

  5. Repeat 4-6 times or until you feel more regulated.

3. Self-Soothing Techniques to Feel Safe

Purpose: To help you create a sense of safety and comfort.

Instructions: Choose any of the following activities to practice when you need to self-soothe.

A. Physical Comfort

  • Wrap yourself in a cozy blanket.

  • Hold a soft stuffed animal or pillow.

  • Take a warm bath or shower.

B. Soothing Sounds

  • Listen to calming music or nature sounds.

  • Hum or sing a favorite song softly.

C. Gentle Movement

  • Practice gentle stretching or yoga.

  • Go for a slow, mindful walk.

D. Comforting Smells

  • Light a scented candle or use essential oils (lavender, chamomile).

  • Smell a favorite lotion or perfume.

4. Positive Affirmations

Purpose: To help you counter negative thoughts and foster a sense of self-worth.

Instructions: Repeat these affirmations to yourself daily, or whenever you need reassurance.

  1. I am safe and in control.

  2. I am deserving of love and respect.

  3. I am strong and capable.

  4. My feelings are valid.

  5. I am worthy of self-care and kindness.

5. Emergency Contact List

Purpose: To ensure you have support when you need it.

Instructions: Fill in the contact information for people and resources you can reach out to in times of need.

  • Therapist: ___________________________________ Phone: ______________________

  • Trusted Friend/Family Member: ___________________________ Phone: ______________

  • Crisis Hotline: _________________________________ Phone: ______________________

  • Emergency Services: ____________________________ Phone: ______________________

6. Reflection and Journaling

Purpose: To help you process your emotions and experiences.

Instructions: Use the space below to write about your thoughts, feelings, and any experiences you want to reflect on.

Daily Check-In

Purpose: To monitor your emotional state and practice self-care.

Instructions: Complete this check-in each day.

Date: ___________________________

How do I feel today?

  • Emotion(s): ________________________

  • Intensity (1-10): _____________________

What self-soothing technique will I use today?

What positive affirmation will I focus on today?

Remember:

You are taking important steps towards healing and self-care. Be gentle with yourself and use these techniques as tools to support your journey. Reach out for help whenever you need it.

Therapist Contact Information:
Name: _________________________
Phone: _________________________
Email: _________________________

Notes:

By Elizabeth Mahaney, LMHC, MFT, NCC, DCC, Ph.D

SOUTH TAMPA THERAPY, WELLNESS, MARRIAGE & FAMILY THERAPY

Book Appointment

Call or Text (813)240-3237

Licensed Mental Health Counselor, Marriage & Family Therapist

❤️ Marriage & Family Therapist 💍 Gottman Relationship Counselor 🧠 Licensed Mental Health Counselor 🏫 Harvard Trained ❤️‍🩹 Emotion Focused Therapist 👂🏽 Non-Violent Communication Facilitator 🌎 National Certified Counselor👩🏼‍⚕️ Private Practitioner 📈 Entrepreneur, Author & Mentor 🎓Qualified Supervisor for State Licensure ⚖️ FL Supreme Court Family Law Mediator 🥅 Solution Focused ✌🏻Conflict Resolver 🥰 Self Compassion & Self Care Advocate 🧘🏼‍♀️ Mindfulness Meditating Yogi 🤔 Daily Intentions & Reflections 👩‍❤️‍👨 Attachment Theorist 🗣 Neuro Linguistic Programming Practitioner ✏️ Agile Learning Center Founder 📚 Self Directed Education Alliance 🧑‍🌾 Grower: Fruit Trees & Herbs 🍽 Psychology of Eating & Nutrition 👩‍🏫 Life Long Learner... 📍 Tampa, FL & Jurisdiction to practice in FL, CT, NC, SC, MD, VA

www.SouthTampaCounselor.com

SouthTampaTherapy@gmail.com

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The Gottman Approach: Understanding the Role of Proprioception and Homunculus in Relationship Dynamics

Incorporating proprioception and homunculus awareness into couples therapy can enrich the Gottman Approach and enhance its effectiveness in promoting healthy, fulfilling relationships. By understanding the profound impact of physical touch, sensory experiences, and nonverbal communication on relationship dynamics, couples can cultivate deeper intimacy, trust, and connection in their partnership.

Introduction: In the realm of relationship counseling and therapy, the Gottman Approach stands out as a beacon of empirical research and practical strategies for fostering healthy, lasting connections. While many are familiar with the Gottman Method's emphasis on communication skills and emotional attunement, there's another crucial aspect often overlooked: proprioception and homunculus. In this blog post, we'll delve into why these concepts are essential in understanding and improving relationship dynamics according to the Gottman Approach.

Understanding Proprioception: Proprioception refers to the body's ability to sense its position, movement, and actions in space. It's what allows us to navigate the world without constantly looking at our limbs or surroundings. In the context of relationships, proprioception plays a fundamental role in how individuals perceive and respond to each other's physical presence and movements.

The Importance of Proprioception in Relationships: In intimate relationships, proprioception influences everything from nonverbal communication to physical touch and intimacy. Couples who are attuned to each other's proprioceptive cues can establish a deeper sense of connection and understanding without relying solely on verbal communication.

For example, a simple gesture like reaching out to hold hands or offering a comforting hug can convey reassurance, support, and love without the need for words. Likewise, being mindful of how our own body language and movements impact our partner's proprioceptive awareness can foster empathy and mutual respect in the relationship.

Exploring the Homunculus: The concept of the homunculus, derived from neuroscience, refers to a "map" of the body represented in the brain. It illustrates how different parts of the body are neurologically connected to specific areas of the brain, with certain regions being more sensitive or responsive than others.

In the context of relationships, the homunculus reminds us that physical touch and sensory experiences are deeply intertwined with emotional and psychological well-being. When partners engage in activities that stimulate their partner's homunculus – such as gentle caresses, massages, or shared physical activities – they activate neural pathways associated with pleasure, bonding, and attachment.

Practical Applications in the Gottman Approach: So, how does the Gottman Approach incorporate proprioception and homunculus awareness into couples therapy and relationship interventions? Here are a few key strategies:

  1. Mindful Touch: Encouraging couples to engage in mindful touch exercises can enhance proprioceptive awareness and promote emotional connection. Activities such as hand-holding, back rubs, or synchronized movements can foster intimacy and closeness.

  2. Sensory Exploration: Encouraging couples to explore each other's sensory preferences and sensitivities can deepen their understanding of each other's needs and desires. This may involve experimenting with different textures, temperatures, or sensations to enhance pleasure and connection.

  3. Nonverbal Communication: Helping couples become more attuned to each other's nonverbal cues – such as body language, facial expressions, and physical gestures – can improve communication and conflict resolution skills. By paying attention to proprioceptive signals, partners can better regulate their own emotions and respond empathically to their partner's needs.

Conclusion: Incorporating proprioception and homunculus awareness into couples therapy can enrich the Gottman Approach and enhance its effectiveness in promoting healthy, fulfilling relationships. By understanding the profound impact of physical touch, sensory experiences, and nonverbal communication on relationship dynamics, couples can cultivate deeper intimacy, trust, and connection in their partnership.

By Elizabeth Mahaney, LMHC, MFT, NCC, Ph.D

SOUTH TAMPA THERAPY, WELLNESS, MARRIAGE & FAMILY THERAPY

Book Appointment

Call or Text (813)240-3237

Licensed Mental Health Counselor, Marriage & Family Therapist

❤️ Marriage & Family Therapist 💍 Gottman Relationship Counselor 🧠 Licensed Mental Health Counselor 👂🏽 Non-Violent Communication Facilitator 🌎 National Certified Counselor 👩🏼‍⚕️ Private Practitioner 📈 Entrepreneur, Author & Mentor 🎓Qualified Supervisor for State Licensure ⚖️ FL Supreme Court Family Law Mediator 🥅 Solution Focused ✌🏻Conflict Resolver ❤️ Self Compassion & Self Care Advocate 🧘🏼‍♀️ Mindfulness Meditating Yogi 🤔 Daily Intentions & Reflections 🗣 Neuro Linguistic Programming ✏️ Agile Learning Center Founder 📚 Self Directed Education Alliance 🧑‍🌾 Grower: Fruit Trees & Herbs 🍽 Psychology of Eating & Nutrition 👩‍🏫 Life Long Learner... 📍 Tampa, FL & Jurisdiction to practice in FL, CT, NC, SC, MD, VA

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