Self-Help
Note: The following techniques are merely suggestions and may not be effective for everyone, and that's perfectly fine. The goal is for you to discover at least one or two techniques that you can incorporate into your personal 'resource box' or use as inspiration for trying new things. If you ever feel the exercises are making your symptoms worse or you are feeling uncomfortable, stop immediately.

This page is dedicated to self-help techniques, ideas, and suggestions. It's important to remember that what works for one person may not work for another, and what works in one situation may not work in another. Additionally, what works for one symptom may not work for all of them. The ultimate goal is to discover a variety of techniques that work for you, helping to strengthen those positive neural networks. Let's explore and find what works best for you!
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Breathing
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basic purposeful/mindful breathing: let your breath flow as deep down into your belly as is comfortable, without forcing it. Try breathing in through your nose and out through your mouth. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first. Then let it flow out gently, counting from 1 to 5 again, if you find this helpful. Keep doing this for at least 5 minutes.
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pursed lip breathing: breathe in through your nose and breathe out at least twice as long through your mouth, with pursed lips
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belly/diaphragm breathing: start by breathing in through your nose. Pay attention to how your belly fills up with air. You can put your hands lightly on your stomach, or place a tissue box on it, so you can be aware of your belly rising and falling. Breathe out through your mouth at least two to three times as long as your inhale.

We breathe throughout the day without thinking about it, thanks to our hard working brain and body. But purposeful breathing is different. Here are some breathing techniques to try:
Journaling
Journaling is a great habit to get into for multiple reasons. It provides a safe and non-judgmental space to 'check in' with yourself. It enables you to track your symptoms and circumstances and/or feelings that may impact them. You can freely vent your frustrations and thoughts. It also gives you the ability to go back and view your thoughts at a later time (while in a different perspective). If you're not familiar with journaling, here is a suggestion to get you started: view your journal entries as a rose.

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The leaves: sustention, growth - the good things (things you're grateful for, small wins, etc.)
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The thorns: prevention, pain - the not-so-good things that (frustrations, symptoms, etc.)
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The rosebud: blooming, blossoming - things that you would like to expand or bloom (goals, etc.)
Music & Frequencies
We don't know about you, but music speaks to our soul! It can change our mood - it make us feel happy and want to dance, it can make us want to cry, it can motivate us, and it can calm us. Here are some ideas:
The Solfeggio Frequencies are used to bring about various mental and physical health benefits, depending on the frequency used. The primary 9 Solfeggio frequencies range from 174 Hz to 963 Hz.

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174 Hz:
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Physical: Often associated with pain relief, particularly in the lower back, legs, and feet. It's also said to promote a sense of security and grounding within the body.
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Mental/Emotional: Can help reduce stress and anxiety, promoting relaxation and enhancing concentration.
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285 Hz:
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Physical: Believed to aid in tissue repair and healing, potentially benefiting those recovering from injuries or wounds.
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Mental/Emotional: May promote a sense of rejuvenation and revitalization.
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396 Hz:
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Mental/Emotional: Focuses on releasing negative emotions like guilt, fear, and grief. It's often used to help people move past traumatic experiences or emotional blocks.
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417 Hz:
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Mental/Emotional: Associated with facilitating change and new beginnings. It's said to help clear negative energy and promote positive transformation.
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528 Hz:
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Physical: Sometimes called the "love frequency" or the "miracle tone," it's associated with DNA repair and healing.
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Mental/Emotional: Believed to enhance creativity, intuition, and spiritual connection.
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639 Hz:
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Mental/Emotional: Focuses on improving relationships and communication. It can help foster harmony, understanding, and connection with others.
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741 Hz:
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Physical: May help with detoxification and cleansing the body.
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Mental/Emotional: Promotes mental clarity, problem-solving, and self-expression. It can also help reduce anxiety and fear.
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852 Hz:
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Spiritual: Said to enhance intuition and spiritual awakening, allowing for a deeper connection to one's inner self and the universe.
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963 Hz:
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Spiritual: Known as the "frequency of the Gods," it's associated with higher consciousness, spiritual enlightenment, and connecting with the divine.
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More Music Ideas:
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make playlists for your moods (a playlist of songs that make you happy, motivated, calm you down, etc.)
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try out a new instrument
For more information about music & frequencies
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Self Vagus Nerve Stimulation
Increasing your vagal tone activates the parasympathetic nervous system (PNS), and having higher vagal tone means that your body can relax faster after stress.
“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.” — Dr. Arielle Schwartz
Here are some ideas of things you can do to activate the vagus nerve easily by yourself:
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cold water/temperatures
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breathe: slow, deep (diaphragm) breathing
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use those vocal cords: sing, hum, gargle, chant
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laugh: laughter really is a form of medicine, in more ways than one!