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TRE

Tension and Trauma Releasing Exercises (TRE)A self-help tool that can be adapted to individual needs. TRE exercises include gentle shaking to release tension, such as leg shakes, hip releases, and spinal rolls. 
Progressive muscle relaxationA technique that involves tensing and releasing muscle groups to reduce tension. Start with your toes and work your way up to your head. 
Breathing exercisesBreathing patterns can help you self-regulate and release tension. 
Grounding exercisesLook, listen, and smell the room to feel more connected. You can also pick five objects to study and identify ambient noises. 
The Spiral TechniqueClose your eyes, visualize your body, and think of a traumatic memory. Imagine a spiral turning in your body and use your mind to push it in the opposite direction. 
Trauma can live in both the body and mind. Effective trauma treatment often involves a combination of techniques, such as cognitive-behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR). 


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