Before digging into our stories it becomes important to learn about how to build our own sense of safety and resources. As we do this exploration it is healthy for a variety of emotions to come up; at times this can come as a surprise and at other times it can feel overwhelming. The following are some regulation/awareness skills that we can call on before, during, and after art exploration - anytime things are feeling "too big".
Fight/Flight/Freeze
This is a safety response that is hard wired into our bodies to keep us safe. When sensing that we are unsafe, our body reacts by releasing a flood of stress hormones including adrenaline to keep us safe. This can happen when we are in physical danger such as meeting with a wild animal, or when we encounter something emotionally terrifying - our body doesn't care if it is a literal bear we are facing or a figurative one, it reacts the same way. It’s important to note that even fear of the unknown can be a trigger fro some. This stress response is known as the fight/flight/freeze response; it's purpose is to give us an extra boost of energy to fight, run, or freeze until the threat passes. When processing trauma, our body can react the same way. It is important to know what this may look and feel like to you so that you can take care of yourself or reach out for support if this happens. Some common sensations related to this are: increased heart rate, quickened breathing, feeling hot/cold, dizziness, nausea, trembling, and there may be other symptoms unique to you. Doing this work my not trigger this response in you, and I hope that learning about this effect will not discourage you from doing this work. My suspicion is that many of us experience bouts of this in our life, whether we are consciously doing the work or not.
*Try to remind yourself that the feelings will not last forever, and that even though you may feel as though you are in danger, you are not, and this is actually a healthy body response.
*It's also really important to note that it typically takes a body 20-60 minutes to process these chemicals and return to it's normal state. Some report finding it helpful to set a timer for 20-30 minutes once they notice they've been triggered; during this time they do something on their self-care plan. If they are still not feeling better, they reset the timer again, and try something else from their plan.
I've posted a form in the fb group to support you in creating a self-care plan; please feel free to print it or make your own using the information below. Consider posting it somewhere you will be able to easily reference it. Important things to include in your plan:
My Safety Plan:
- How will I know if I've had enough? (ex- I will feel it in my body, my timer will go off, I will be crying, or something else...)
- Three things I can do to take care of myself ( ex- walk, meditate, yoga, pray or other spiritual practice, take a bath/shower, do something nice for a friend, or something else...)
- Names and contact info for two people that can provide me with a distraction
- Names and contact info for three people I can ask for help
- Professionals or crisis line that I can ask for help
ART INVITATIONS...
I will present two invitations for exploring this concept of safety. I suggest you set up some basic art supplies before beginning the relaxation exercise, so you can begin creating immediately following it. Please consider listening to the recorded relaxation, and then choosing the invitation that speaks to you the most. I've included a script of the meditation, because I know I appreciate when that's included.
*If more than one art activity feels inviting, then feel free to do more than one. If none of these feel quite right, but they have inspired another kind of project in you, (writing, drawing, painting, collage, video, voice recording, clay or plactercine...) please do that one. Additionally, please create your self-care plan.
Guided Relaxation: To do this *take a moment to get comfortable, either sitting or laying down comfortably. Close your eyes lightly. Take a few deep belly breaths. To do this place one hand on your belly and the other on your chest, exhale fully, feeling your belly release and push out all the old air. On the inhale, picture the pure fresh air flowing down, into your body, through your chest and filling your belly. Notice any tension, in your forehead or neck. Notice the tiny muscles in your face. Breathe in fully, and this time hold it for a moment, and on the exhale consciously let the tension go. Do this a few more times, bringing your attention to your back, your chest, the solar plexus or area just below the rib cage. Breathe in and on the exhale, let those muscles relax and become heavy. Continue to scan your body, releasing any tension as you go along. Notice the heaviness of your body, the points where it touches the chair, sofa, or ground. Notice how the air is cooler on the inhale than on the exhale. Try to focus on the sensation of breathing. If thoughts come up, simply notice them, notice that your mind has wandered and that a thought has come up. Acknowledge the presence of a thought without attaching judgement or emotions to it, it is normal for our mind to think, and then let the thought go. Bringing your attention to your breathe. Think of a time you felt safe or at peace. Perhaps you were in nature, or with someone dear to you. Perhaps you are in a beautiful place. Notice the sounds, colors, and shapes of this place. In this moment, I'd like you to notice these feelings. Just notice them, feel them. No need to grasp or cling to them. Just touch them lightly, and notice them. Feel the joy, or peace of this memory. Feel gratitude that you can visit this place anytime you choose. I'd like you to linger here in this place of safety for a few moments.
When you feel ready, please bring your attention back to your breathing. Notice the places where your body is in contact with the ground, sofa, or chair below it. Notice the heaviness and presence of your body once again. Becoming aware of your belly, your chest, your body. Take one more deep breath and on the exhale open your eyes. Take in the colors around you; hear any sounds. Locate your art supplies and begin.
Invitation 1: My body when safe versus unsafe. Create two contrasting images/pieces; one to represent your body when it feels safe and another when feeling unsafe or triggered. You could use a printout of a body outline, a gingerbread man or anything else that speaks to you. This activity lends itself well to painting, collage, drawing, poems, storytelling, sculpting, singing, or anything else that comes up.
Notice when your piece feels complete. Take a quiet moment to sit with it. Ask yourself: Do I feel the urge to add/change anything? Then do so. Sometimes, we become aware that something was missing; or that we have text to add. Sometimes, our urge is to add something corrective. An example of a corrective addition in relation to the unsafe image may be the urge to add something representing comfort or safety- perhaps a blanket, or a bubble of safety surrounding the figure. Be curious: how did you feel while creating? How do you feel in your body now? *Notice if you feel triggered after creating the unsafe/triggered image; consider taking a minute to do something grounding before carrying on with your day. This could mean taking a walk, a shower, breathing deeply, meditating, praying, or anything else that helps you get back to feeling like yourself.
Invitation 2: Create a containment object/visualization/image. This could be a pouch, a pocket, an envelope, a bottle, a book, or a drawer. This containment object could be a physical object that contains physical items, it could also be an image of a containment object, or a story or visualization of one. The purpose of this is to pay attention to our ability to contain or put away our "work" at the end of sessions; to build on our ability to contain, let-go, or separate from our emotions when we are finished working with them or if we become too overwhelmed.
Once finished, take a moment to reflect on your creation. Is there a story or ritual that goes along with it? Do you have note paper, rocks, or some supplies to use to represent filling it with your worry or concerns? How did you feel while creating? How do you feel now?
Invitation to Share:
* Please consider sharing your work. Having your work and feelings about creating witnessed is an important part of the process. Sharing in our private fb group will open the opportunity for being seen (a scary thought, I know!), and for further discussion or exploration if that is desired. This could also mean sharing with a close friend or partner, whom you feel confident will be able to be supportive. Another option is to share anonymously, in our "Connection" section of this site; you can do so by emailing me with your work and wish to share anonymously. Below are some examples of my own work using these invitations. *click to scroll through images
