English Mental health and gender-based violence English version | Page 171

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6 . ‘ Squeeze-hug ’. ( 5 minutes .)
This exercise calms survivors who are agitated . It can also help ‘ frozen ’ survivors to concentrate on the here-and-now .
Cross your arms in front of you and draw them towards your chest . With your right hand , hold your left upper arm . With your left hand , hold your right upper arm . Squeeze gently , and pull your arms inwards . Hold the squeeze for a little while . Find the right amount of squeeze for you right now . Hold the tension and release . Then squeeze for a little while again and release .
APPENDICES
Stay like that for a moment .
7 . Feeling the weight of your body . ( 5 minutes .)
This exercise helps survivors who are ‘ frozen ’ or numb to focus on the present .
The exercise activates muscles in the torso and legs , which gives a feeling of physical structure . When we are overwhelmed , our muscles often change from extreme tension to collapse ; they shift from a state of active defence ( fight and flight ) to submission and become more than ordinarily relaxed ( hypotonic ). When we are in touch with our strength and structure , it is easier to bear feelings . We can contain our experience and manage feelings of fragmentation ( of being overwhelmed ) better .
Feel your feet on the ground . Pause for five seconds .
• Feel the weight of your legs . Hold for five seconds .
• Try stamping your feet carefully and slowly from left to right , left , right , left , right . Feel your buttocks and thighs touching the seat of the chair . Hold that for five seconds .
• Feel your back against the back of the chair .
• Stay like that and notice if you feel any difference .
8 . Straightening the back . ( 15 minutes .)
This exercise increases a survivor ’ s awareness that the ‘ state of her body ’ depends on her ‘ state of mind ’.
We carry ourselves with our spines . We can react to danger by collapsing the spine , and this affects our posture . By changing our posture , we give ourselves new strength and can more easily contain and manage our experiences . We give ourselves a stronger back and reconnect with our bodily resources .
• Collapse your chest and back . Notice how it feels . Pause . How does it affect your breathing ? Pause again . Be aware of your feelings and mood . Pause . Be aware of your body . Pause . Be aware of your thoughts . Now say : “ I am happy !” Say again : “ I am happy !” Do you feel happy ? Does it feel right to say you are happy ?
• Now slowly lengthen your spine until you are comfortable . Adjust and experiment until your spine feels aligned and naturally lengthened . Be aware how you feel now . Be aware of your breathing . Pause for five seconds . Be aware of your feelings and mood . Pause . Be aware of your body . Pause . Be aware of your thoughts . Pause . Now say : “ I am sad !” Say several times . “ I am sad !” Do you feel sad ? Does it feel right to say that you are sad ?