Unveiling the Havening Technique: A Powerful Solution for Anxiety
youtu.be
Havening is a psychosensory therapy technique that aims to address a range of issues such as anxiety, fears, phobias, traumatic memories, grief, cravings, and chronic pain. It is similar to other therapies like tapping emotional freedom or EMDR. The first step in havening involves rating the level of distress, whether physical or emotional. Then, attention is shifted to something positive and safe, such as envisioning oneself in a garden with animals. While focusing on the positive, gentle rubbing of the arms or face is performed, mimicking the comforting touch of a caregiver. This action provides a sense of comfort and self-soothing. The next step is to distract oneself from the traumatic memory by focusing on something different, while continuing the gentle rubbing. This can be done by counting down backwards from 20 or humming a simple song like the ABCs. The goal is to decouple the stress reaction.
Distraction in havening serves to displace the recalled event from working memory and prevent the continual activation of the amygdala, which is responsible for the fear response. The use of touch during havening helps release calming neurotransmitters and chemicals in the brain. After each distraction, the level of distress is re-rated, and the process is repeated until it reaches a minimal level. This process is similar to desensitization, gradually reducing the triggering and stressful nature of the event in both the body and mind. Havening is a new tool that is being studied to help individuals with various distressing issues, although it is not as extensively researched as EMDR at this time.
Havening is a psychosensory therapy technique that aims to address a range of issues such as anxiety