Regal Counseling

3 Day Expansion Training.

Trauma and the Nervous System: A Polyvagal Perspective This video was developed to give a basic introduction and overview of how trauma and chronic stress affects our nervous system and how those effects impact o...

Here I am!

Sleep Techniques listed by Andrew E. Henry, MA, LPC
No caffeine 3 hrs before bedtime
No exercise 3 hrs before bedtime
List 3 things that went well today
List 3 things you want to improve on, if any.
Listen to calming music while preparing for bed.
Sleep.
If unable to sleep:
With your eyes shut, visualize a white board with a dry erase marker in one hand, and an eraser in the other.
Draw a large circle filling up most of the white board. Draw the number 100 in the circle filling most of the circle. Now, erase the 100, making sure that you do not come in contact with the circle. Then draw the words deeper sleep in the upper right hand corner of the white board.
Next: draw the number 99, and repeat the above mentioned directions until you fall asleep.
If, you wake up and are unable to get back to sleep, you can try the white board skill again, or you can try this one. Stand in the dark, away from any clock. Stand there until you are tired of standing, and then go back to bed. Warning, if you sleep with someone, be sure the fill them in on this skill, you don’t want them freaking out and you both are up!
Sleep well!