Resourcing
When we experience stress or overwhelming emotions, our nervous system can feel like it’s in overdrive, leaving us disconnected, anxious, or even frozen. In these moments, finding our way back to a sense of safety and stability can feel challenging. This is where resourcing comes in—learning to engage with practices that send signals of reassurance to our body and mind.
Understanding Resourcing: A Trauma-Informed Approach
Resourcing is the practice of intentionally connecting to something that brings us a sense of ease, safety, or grounding. For those of us working through stress and trauma, this isn’t about ignoring discomfort but about building capacity—allowing our nervous system to experience regulation, even in small moments.
A core part of this process is titration and pendulation, two powerful concepts in trauma healing. While they are related, they serve different purposes:
- Titration is about slowly and gently introducing small amounts of emotional or physical discomfort so that our nervous system can process them without becoming overwhelmed.
- Pendulation is about moving between states of discomfort and states of ease, teaching our system that we are not stuck in distress and that we can return to safety.
Titration: Building Capacity in Small Steps
Titration helps us avoid becoming flooded by emotions or sensations by approaching them in small, manageable doses. This is important because trying to process too much at once can be retraumatizing rather than healing. Here are some ways to practice titration:
- Dipping in and out of emotions: If a memory or feeling begins to feel overwhelming, allow yourself to step back and focus on something neutral or positive before returning to it.
- Journaling in short bursts: Instead of writing everything at once, try setting a timer for a few minutes, then pause to check in with your body before continuing.
- Using movement to regulate intensity: If an emotion feels too strong, you can gently shake out your hands, take a slow walk, or stretch to release excess energy.
- Speaking emotions aloud in small doses: Instead of diving into a deep emotional conversation all at once, try saying just a few words about how you feel, then pause and notice how your body responds.
Titration is like training a muscle—you increase your ability to be with discomfort over time without shocking your system.
Pendulation: Learning to Move Between Discomfort and Safety
Pendulation is the process of consciously shifting between moments of discomfort and moments of regulation or ease. This practice helps remind our nervous system that distress is not permanent, and that we can move through it rather than becoming stuck. Here are some ways to practice pendulation:
- Noticing a difficult sensation, then shifting focus: Pay attention to an area in your body where you feel tension or distress, then intentionally bring your awareness to a part of your body that feels neutral or pleasant, such as the warmth of your hands or the rhythm of your breath.
- Imagining a soothing resource: Visualize a place where you feel safe (a beach, a forest, a cozy room) after acknowledging a difficult thought or emotion.
- Engaging with music or movement: Listen to music that brings up emotion, then shift to a song that feels calming or uplifting.
- Alternating between activation and grounding: If you feel anxious, try squeezing and releasing your fists, then place a hand over your heart and take slow breaths.
Pendulation is a reminder that we are not stuck in discomfort forever. Just like waves in the ocean, emotions rise and fall—we can learn to ride them rather than be consumed by them.
Using Our Senses to Reassure the Nervous System
One of the most accessible ways to resource ourselves is through our senses. Our body is constantly scanning for cues of safety or danger, and we can use sensory experiences to communicate reassurance to our nervous system. Here are some simple ways to do this:
- Touch: Wrapping yourself in a soft blanket, placing a hand over your heart, or feeling the texture of an object can create a sense of comfort and grounding.
- Sight: Looking at soothing colours, gazing at nature, or even watching a candle flicker can provide a sense of calm.
- Sound: Listening to gentle music, the sound of waves, or even humming to yourself can help regulate your nervous system.
- Smell: Inhaling a calming scent like lavender, citrus, or fresh air can bring a sense of ease.
- Taste: Savouring a warm cup of tea, a piece of chocolate, or something nourishing can help bring you back into the present moment.
By intentionally engaging with our senses, we can bring ourselves back into the here and now, reminding our nervous system that we are safe, even when emotions feel overwhelming.
Strengthening Your Resilience
Resourcing is not about bypassing emotions but about building your capacity to be with them. When we develop the ability to notice and regulate our nervous system, we create space to process our experiences without becoming stuck in distress.
This is what it means to be an emotional athlete—to train ourselves to move through discomfort with self-compassion, strength, and the knowledge that we can return to safety.
Take a moment today to explore one of these sensory practices. Notice how it feels. This is your body’s way of reminding you that ease and grounding are always available.
Resourcing helps you build safety and trust in your body, allowing you to release tension and navigate emotions with greater ease. If you’re curious about how this can support your healing journey, let’s connect. Book a free 30-minute call—I’d love to support you.
