Resourcing is a technique used in trauma-informed therapy to help individuals feel safer, calmer, and more grounded-especially when facing emotions like anxiety or panic.
“Resources” can be memories, people, places, skills, or sensations that make you feel safe.
Why is Resourcing Important?
People with trauma histories often have nervous systems that are chronically on high alert-meaning they can become overwhelmed more quickly by anxiety, fear, or panic. Therefore, resourcing helps to:
- Soothe the nervous system
- Create a sense of internal safety
- Build emotional regulations skills
- Prevent emotional flooding
- Reinforce positive experiences
How Does Resourcing Work?
Resourcing works by activating the parasympathetic nervous system (the body’s “rest and digest” mode), which helps to calm the brain and body.
This is what you can do:
- Identify a resource: This can be real or imagined e.g. (a calming memory, a safe person, a place in nature, a pet, etc).
- Connect with your senses: What do you see, hear, feel, smell, or taste when you think about this resource or are experiencing this resource
- Notice your Body response: Pay attention to how your body feels- is there warmth, relaxation, or ease?
- Reinforce the feeling: Stay with these feelings. Let the sense of calm and safety spread through your body for a minute or more.
- Practice regularly: The more you practice resourcing, the easier it becomes.
Examples of Resources
External Resources (from your environment or relationships)
- A supportive friend, counsellor, or family member
- A much-loved pet
- A cozy blanket, weighted blanket or object that brings comfort
- Calming music, nature sounds, or a favourite scent
Internal Resources (from within yourself)
- A calming memory (e.g., lying on the beach, walking through a forest)
- Imagining a “safe place” in your mind
- Breathing techniques or mindfulness exercises
- Personal strengths (e.g. creativity, kindness)
How This Helps with Anxiety, Panic, and Trauma
Resourcing interrupts the cycle of worry and helps to re-ground you in the present.
It can reduce physical arousal (Heart racing, shortness of breath)
Provides a sense of internal safety, especially when past experiences may have made your world feel unsafe or out of control.
When to Use Resourcing
Whenever you feel you want to, in daily life, as a morning or bedtime routine, or when feeling stressed or overwhelmed.
Let me help you to learn how to use resourcing in the best way for you.
