What is the Havening Technique?
The Havening Technique is a powerful, science-backed tool for reducing stress, anxiety, and even trauma. Developed by Dr. Ronald Ruden and popularised by Paul McKenna, Havening is a psychosensory method that uses touch, eye movements, and visualisation to reset how the brain responds to stress. Here I outline the technique and provide a step-by-step guide to help you use Havening for rapid emotional relief in your everyday life.
How the Havening Technique Works
Havening works by altering the way the brain processes stress, trauma, and anxiety through the activation of delta brainwaves. When you use touch (like gently stroking your arms or face), it sends calming signals to the brain that help reduce stress. Coupled with eye movements and visualisation, Havening helps shift negative emotions and brings the body back into a calm state.
Benefits of the Havening Technique
Some of the key benefits of practicing Havening include:
· - Rapid relief from stress and anxiety
· - Reduction of negative emotional intensity
· - Improved emotional regulation and resilience
· - Enhanced relaxation and calmness
· - Effective for both acute stress and as a daily stress-management tool
Step-by-Step Guide to the Havening Technique
1. Identify a Stressor: Begin by thinking about a specific issue, memory, or feeling that is causing you stress or anxiety. Rate its intensity on a scale of 1 to 10 (with 10 being the most intense).
2. Use the Havening Touch: Gently stroke your arms from shoulders to elbows. You can also stroke your forehead, cheeks, or stroke your palms from wrist to fingertips together. These gentle touches help activate the body’s relaxation response.
3. Incorporate Eye Movements: While continuing the Havening Touch, move your eyes from side to side or in a circular motion (both clockwise and counterclockwise). This helps to interrupt negative thought patterns.
4. Visualisation: Recall a positive memory, or imagine a peaceful, safe place. Try to fully immerse yourself in this vision, whilst using touch and practicing your eye movements.
5. Humming and Counting: While still using the touch and eye movements, you can also, if you wish, hum a simple tune (like the first few lines of 'Happy Birthday'), or count out loud slowly from 1 to 5. This helps further distract the mind and shift away from the negative emotional state.
6. Reassess the Stress Level: After going through these steps, rate the intensity of the stressor again on a scale from 1 to 10. Repeat the process if necessary until the stress has significantly decreased.
When to Use the Havening Technique
The Havening Technique can be used in various situations, such as:
· - During moments of high stress or anxiety
· - As a daily practice for managing general stress
· - Before stressful events
· - To help improve sleep by calming the nervous system
The Havening Technique is a flexible, easy-to-learn method that helps reprogram the brain's response to stress. Whether you are in the midst of a highly stressful situation or just need a moment of calm in your daily life, practicing this technique can bring rapid and lasting relief.
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