In the face of emotional emergencies — those critical moments of overwhelming feelings or traumatic stress — it is vital to have effective strategies that not only address immediate distress but also pave the way for long-term healing. At MELD, we draw on a rich tapestry of body-centered therapies to form a comprehensive response to these challenges.

Here’s how to apply a triage approach to emotional emergencies, integrating insights from Somatic Experiencing, Hakomi, somatic mindfulness, Polyvagal Theory, co-regulation, and holistic health and wellness.

Option 1: Stabilization through Somatic Mindfulness

The first step in our triage approach involves grounding oneself in the present moment. This can be achieved through somatic mindfulness, a skill that focuses on noticing and acknowledging bodily sensations without judgment. The goal is to reconnect with the body and allow it to become a safe harbor from emotional storms.

Practical Tip: Start by taking a few slow breaths, focusing on the expansion and contraction of your abdomen. Notice any areas of tension or discomfort in your body and allow your awareness to rest there gently without trying to change anything. It is about experience > acceptance > possible release. Rather than trying to let go, you lean into allowing yourself to feel more. The magic is when we deepen our experience; we are telling our bodies that what we feel is okay, and with that, the body feels safe and relaxes.

Option 2: Regulation with Polyvagal Theory

Next, we engage the principles of Polyvagal Theory to help regulate the nervous system. This theory elucidates how different states of our nervous system influence our emotional and physical responses. By understanding and influencing our nervous system states, we can move from a state of distress to one of calm and safety.

Practical Tip: Engage your vagus nerve, which can help shift your nervous system towards relaxation. Simple practices like humming, singing, or even gargling can activate this nerve and promote a sense of calm. When our body does what it would normally do in a relaxed state, such as humming, it feels safe and relaxes. Sometimes, we need to use one of these techniques. You don’t want to avoid acknowledging or experiencing the discomfort in the long run. Always avoiding causes the body to store more stress rather than release it.

So, maybe in the moment you use one of these techniques. Later, when you feel safer and can slow down, you explore somatically and emotionally what the experience was that you could not fully feel.

Option 3: Connection through Co-regulation

Human connection plays a critical role in our healing process. co-regulation involves connecting with another person who can help manage one’s emotional and physiological states. This process is essential, particularly when one struggles to self-regulate. When we have an authentic connection to someone who is more relaxed than we are, we start to relax.

Practical Tip: Reach out to a trusted friend or family member and share your feelings. Sometimes, just a calm presence or a listening ear can help you feel more grounded and less isolated. As you speak and listen, feel your body to enhance this experience.

Option 4: Integration using Hakomi and Holistic Wellness

Hakomi, a therapy that combines mindfulness and somatics, teaches us to integrate these experiences into our daily lives. It involves understanding the wisdom of the body and mind as interconnected systems that influence our overall health and wellness. Hakomi, developed by Ron Kurtz, one of my original teachers, focuses on supporting our body experience to expand into our emotional experience.

Practical Tip: Engage in activities that connect mind, body, and spirit, such as yoga or tai chi. These practices not only improve physical health but also enhance emotional resilience by fostering a deeper sense of balance and peace. As you engage in these activities, stay present. Stay aware of what you feel in your body. Allow any subtle or not-so-subtle emotional experiences to bubble up. By doing this, you are not only releasing stress, but you are also rewiring your nervous system to be more resilient.

Building Resilience for Long-term Wellness

By adopting these body-centered techniques, we empower ourselves to handle emotional emergencies more effectively. Each step of our triage approach at MELD is designed to address immediate needs while building the foundation for lasting emotional health and resilience. Remember, in times of emotional turmoil, reconnecting with our body’s innate wisdom can provide the most reliable path toward healing and recovery.

For more, check out Part Two.