Anxiety can feel like a big, heavy cloud that follows you around, making everything seem overwhelming. But what if there was a way to manage that cloud and make it lighter? Today, we’re going to talk about anxiety management and one powerful technique that can help ease anxiety: The Havening Technique, created by Dr. Ronald Ruden.
What is Anxiety Management?
Before we dive into the Havening Technique, let’s talk about anxiety management. Anxiety management is all about learning ways to handle your anxious feelings so they don’t take over your day. It’s like having a toolbox filled with tools to help you feel calm and in control, even when things get stressful.
There are many tools people use for anxiety management, like deep breathing, mindfulness, talking to a friend, or even our very own M.Y.T.E toolkit. But today, we’re focusing on one special tool that works with your brain and your body to help reduce anxiety: Havening.
What is the Havening Technique?
The past few years have created feelings of unease and stress for many of us. Life was turned upside down almost overnight, and despite the uncertainty, many people began to focus on their mental health—specifically, how to manage it at home. That’s where the Havening Technique comes in. With a very simple strategy, one so easy that children can do it too, people were finding that they could calm themselves and wash away anxiety. How were they doing this? Through a soothing technique that you can do anywhere, called Havening.
The Havening Technique is a psycho-sensory technique, which might sound like a big word, but it’s really simple! “Psycho” means mind, and “sensory” means your senses, like touch. So, this technique helps your mind feel better by using your senses—specifically, the sense of touch.
How Does Havening Work?
Your brain is an electrochemical organ. This means that your thoughts, feelings, and reactions are driven by tiny electrical signals and chemicals that move through your brain. When you’re anxious, your brain sends out a lot of these signals, which can make you feel stressed, scared, or overwhelmed.
The Havening Technique works by using gentle touch on your face, arms, or hands to send calming signals to your brain. This sensory input creates an electrical wave in your brain that can help change its circuitry. In other words, it helps “rewire” your brain to feel more relaxed and calm.
Why is Havening So Powerful?
Havening is special because it connects the mind and body. When you’re anxious, your brain and body can get stuck in a loop of stress. By using touch, Havening breaks that loop and helps your brain calm down. It’s like hitting the reset button.
Because it uses touch, Havening feels comforting, like a warm hug. That’s what makes it so powerful—it’s simple, soothing, and anyone can do it. Havening can help take you back to a place of calm and ease, even when life feels chaotic.
How to Try the Havening Technique
Ready to give it a try? You don’t need anything fancy—just your hands and a quiet place where you can relax. Here’s how to do it:
- Find a Calm Space: Sit or lie down in a comfortable spot where you won’t be disturbed. Take a few deep breaths to relax your body.
- Close Your Eyes: Imagine a peaceful place, like a beach, a garden, or anywhere that makes you feel safe and happy.
- Start the Touching Movements:
- For your face: Gently stroke your forehead from the middle outward, as if you were smoothing out any wrinkles.
- For your arms: Cross your arms over your chest and stroke down from your shoulders to your elbows.
- For your hands: Rub your palms together like you’re washing your hands with soap.
- Continue for a Few Minutes: As you do this, keep thinking about your peaceful place. Notice how your body feels more relaxed with each stroke.
- Let Go of the Anxiety: Imagine the anxiety leaving your body with each gentle touch. Keep doing this until you feel a sense of calm.
Adding Affirmations to Havening
To make Havening even more powerful, you can add affirmations—positive statements that reinforce a sense of calm and safety. This is called Affirmation Havening. Here’s how to do it:
- While performing the Havening touch movements, repeat a soothing affirmation to yourself. For example:
- “I am safe and calm.”
- “I let go of my worries.”
- “Peace flows through me with every breath.”
Combining these affirmations with Havening helps reinforce positive thoughts in your brain, making it easier to return to a place of calm and ease. Affirmation Havening can be especially helpful when you’re feeling overwhelmed or anxious about something specific.
Why You Should Try Havening
Havening is a wonderful way to manage anxiety because it’s simple, effective, and anyone can do it. Whether you’re at home, at work, when your children are at school or even if you’re starting to feel anxious before bed, you can try the Havening Technique to help calm your mind and body.
Remember, anxiety is something everyone experiences at times, and that’s okay. But with techniques like Havening, you can take control and find peace, even when life gets stressful. So, why not give it a try? You have the power to manage your anxiety, and Havening might just be the tool that helps you do it!
Final Thoughts
Anxiety management doesn’t have to be complicated. The Havening Technique is a simple, yet powerful way to help ease your anxious thoughts and bring a sense of calm to your day. By using the power of touch and adding affirmations, you can connect with your mind and body, helping to create a more peaceful, anxiety-free life.
If you’re looking for more tools to help children manage anxiety and build confidence, check out the M.Y.T.E Programme. Designed specifically for kids, it offers a simple yet effective toolkit that empowers them to overcome anxiety and thrive. Give it a try and help your child take control of their anxiety, one step at a time!