Explore evidence-based approaches from leading scientific literature. Filter by condition, category, or search for specific techniques.
26 techniques found
A breathing pattern that activates the parasympathetic nervous system and places the body into a state of deep relaxation.
A sensory grounding technique to bring attention to the present moment.
A confrontation with death or mortality that serves as a catalyst for positive life transformation. An awakening experience is a form of existential shock therapy where awareness of death enriches life, helping people rearrange priorities, trivialize life's trivia, communicate more deeply with loved ones, and live with greater authenticity and purpose.
A simple breathing technique that helps regulate the nervous system and reduce stress. Also known as Square Breathing.
Learning to observe thoughts without being fused with them, reducing their power.
A practice of consciously confronting mortality and death awareness to transform anxiety into meaning and purpose. Based on the principle that 'though the physicality of death destroys us, the idea of death saves us'—awareness of death can serve as an awakening experience that catalyzes positive life changes, helps prioritize what truly matters, and deepens appreciation for life.
A psychotherapy approach that helps process traumatic memories through bilateral stimulation.
Nietzsche's powerful thought experiment: imagine you would have to live your identical life again and again for all eternity, with every pain and every joy recurring in the same sequence. This jarring exercise serves as existential shock therapy, helping you seriously consider how you are really living and whether you would be willing to repeat this life endlessly.
A practice of directly facing existential realities—death, isolation, meaninglessness, and freedom—rather than avoiding them. This confrontation need not result in despair; instead, it can help you reenter life in a richer, more compassionate manner, grapple with fundamental human responsibilities, and construct an authentic life of engagement, connectivity, meaning, and self-fulfillment.
A practice of bringing awareness to the present moment through physical sensations, helping to anchor the nervous system and provide stability when feeling overwhelmed or disconnected. Grounding helps establish a sense of safety and presence in the body.
Practice of paying attention to the present moment without judgment.
A core Somatic Experiencing technique of moving rhythmically back and forth between comfortable and uncomfortable sensations. This oscillating movement helps release bound trauma energy by gradually moving from resources (healing vortex) toward trauma sensations, then back to resources, creating a safe rhythm that unwinds compressed energy.
A rapid stress-reduction breathing technique that quickly lowers CO₂ levels and calms the nervous system. This is the body's natural way of resetting during times of stress.
Systematically tense and release muscle groups to reduce physical tension and anxiety.
The practice of identifying and accessing internal resources—positive experiences, safe places, supportive people, or empowering memories—that provide a foundation of safety and strength when working with trauma. Resources help build capacity and serve as anchors when processing difficult material.
A practice of recognizing and cultivating the concentric circles of influence you create that may affect others for years, even generations. Rippling refers to the fact that each of us passes on something from our life experience—traits, wisdom, guidance, virtue, or comfort—to others, who then pass it on further, like ripples in a pond. This idea offers a potent answer to meaninglessness by recognizing that we can leave something of ourselves beyond our knowing.
The practice of revealing your inner feelings, thoughts, and experiences to deepen intimacy and connection with others. Self-disclosure plays a crucial role in developing close relationships through reciprocal self-revelation. The more you can be truly yourself and share fully, the deeper and more sustaining your friendships become. In the face of death anxiety, self-disclosure helps create the intimacy needed to overcome isolation.
A state of focused attention and heightened suggestibility that can help reframe thoughts and behaviors.
A body-oriented approach to healing trauma by working with the nervous system.
A technique of working with trauma in very small, manageable amounts rather than all at once. Titration means 'taking one small step at a time'—approaching traumatic material gradually so the nervous system can process it without becoming overwhelmed. This prevents retraumatization and allows for safe healing.
The foundational practice of noticing and following physical sensations in the body without trying to change or interpret them. Tracking sensations develops awareness of the felt sense—the body's way of communicating through physiology. This practice is essential for working with trauma, as sensations carry the information needed for healing.
Gentle movement practices that help release stored trauma from the body.
Techniques to activate the vagus nerve, which helps regulate the parasympathetic nervous system.
A structured journaling practice to explore values, find meaning, and clarify life direction. Helps when feeling lost, disconnected from purpose, or uncertain about what matters most.
A practice of identifying and prioritizing what truly matters in your life, especially in the face of mortality awareness. Death awareness often helps people rearrange life priorities by trivializing life's trivia and focusing on authentic values—deep connections, meaningful work, appreciation of life's beauty, and actions aligned with one's true self rather than superficial concerns.
A guided meditation practice that induces deep relaxation and can help process stored trauma. Also known as NSDR (Non-Sleep Deep Rest), this practice accelerates neuroplasticity and improves recovery after learning or stress.