Emergency

If you are faced with an emergency in between sessions, please contact the appropriate emergency or crisis support service from the list below.

In a life threatening situation, call 000 without delay.

Lifeline 13 11 14
Lifeline SMS 0477 13 11 14
Mens Line 1300 78 99 78
Kids Helpline 1800 55 1800
13 Yarn (First Peoples) 13 92 76
Suicide Call Back Service 1300 659 467
1800Respect (Domestic Violence) 1800 737 732
Elder Abuse Help Line 1300 651 192
Financial Counselling Australia 1800 007 007
Eastern Health Crisis and Assessment Team 1300 721 927 (For Eastern Suburbs of Melbourne)

Assessing your current Autonomic Nervous System Setting

Goldilocks Technique: Too Hot, Too Cold, Just Right

Too Hot

Emotionally Overwhelmed/Distressed/Panicked/Fight/Run

You may have too much Sympathetic Nervous System and Stress System activation

It may feel like you have stepped on the nervous system "accelerator/gas pedal" too hard, and you are fighting for your life.

Too Cold

Emotionally Shutdown/Numb/Frozen/Stuck/Collapsed/Brain Fog/Cut off

You may have too much Para Sympathetic Nervous System activation

It may feel like you have stepped on the nervous system "brake" too hard, and life feels hopeless.

Just Right

Calm/Confident/Curious/Chatty/Relaxed

You may be enjoying Ventral Vagal Nervous System activation - the social engagement system!

It feels like you are "heel/toeing" the pedals with just the right amount of accelerator and brake to enjoy life.

Shifting your Autonomic Nervous System Setting back to Just Right!

If you are too hot try these techniques:

These techniques, when used in combination, can help to calm breathing, return your nervous system to the just right setting and reconnect you with the present moment (the here and now).

1. Mammalian Divers Response Activation - "hitting the brake"

Hold your breath and splash very cold water on your face (particularly around the eyes and nose) to activate the trigeminal and vagus nerves. This will signal to your parasympathetic nervous system ("the brake") to switch on and calm the system down.

2. Conscious Breathing (4, 7, 8) and somatic activation

Place both hands on your stomach - they should rise and fall with the breath

Push your tongue gently up onto the roof of your mouth
Inhale deeply through your nose for a slow count of 4

Hold breath for a count of 7

Release tongue
Push lips together (ready to blow out birthday cake candles)
Exhale slowly for a count of 8

Repeat until you feel your breath and heart rate have returned to a relaxed, natural rhythm

3. Grounding (5.4.3.2.1) Techniques

To bring you back into your body and the here and now,

notice and describe to yourself, out loud...

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

To help bring your brain fully back online:

Cross your arms over your chest
Alternate tapping on each shoulder
Solve some simple math equations (4 x 4 = , 6+3+4= , etc.)
Say the answer out loud

Repeat these techniques until you feel, just right.

You're the driver..!

If you are too cold try these techniques:

These techniques, when used in combination, can help to warm up and return your nervous system to the just right setting and reconnect you with the present moment (the here and now).

1. Somatic Activation

Jumping Jacks/Hand Rubbing/Arm Swings - "hitting the accelerator"

Jumping Jacks:

Starting Position: Stand upright with your feet together, knees slightly bent, and arms resting at your sides.
Movement: Jump your feet out to the sides while simultaneously raising your arms in an arcing motion above your head until your hands almost meet

Return: Immediately jump again to return your feet together and lower your arms to the starting position.
Tempo: Maintain a steady, rhythmic pace, increasing speed as you feel comfortable

Hand Rubbing:

Rub hands together vigorously to generate heat.