CO-REGULATION

Starting your skills journey can be challenging solo. A great way to practice skills is to start with a therapist guiding you through them, a trusted support person or a trusted recording. Feelings of calm are often aided by someone “co-regulating” with you. Here are examples of co-regulation:

Participating in a live guided meditation from a trusted person.

Listening to a calm app or audio guided meditation.

Talking with a trusted person who is calm and stays calm.

Doing breathing exercises with others using an app or recorded exercise.

Listening to nature sounds or calm music noticing all the noises and visualizing a calm place.

Breathing in and out a sacred word, a Bible verse, song lyric, or positive affirmation. i.e. “I am held, I am comforted”.

Breathing in tandem with someone who is modeling long, deep breaths.

Do calming yoga with a group or teacher

Hug a supportive person or animal

NOTE: co-regulation is effective only when the person you are co-regulating with is calm. When someone else’s nervous system is regulated it can help regulate your nervous system.

IMPORTANT: only proceed with co-regulation when you are participating with a TRUSTED person and in an appropriate way.