6 key skills of CRM

• Tracking


  Paying attention to the sensations in your body
• Tracking


  • It is the foundation for helping you stabilize your nervous system
  • It helps you learn the difference between sensations of well-being or balance, and sensations of distress
• Sensations associated with stress and trauma

  • Cold
  • Numbness
  • Pain
  • Tense muscles
• Sensations associated with resiliency

  • Relaxed muscles
  • Deeper breath
  • Slower heart rate
• Sensations associated with release

  • Shaking or trembling
  • Yawning
  • Warmth
• Tracking exercise using common objects

  1. Hold an object in your hand

  2. Notice sensations through touch, sight, smell, taste

  3. Notice sensations throughout your body
• Certain sensations can bring up other sensations, like the soft feel of a blanket bringing up pleasant childhood memories
• When you experience sensations of stress

  Shift your thoughts and notice any pleasant or neutral sensations in your body
• This will help you move back into, and hopefully stay in, your resilient zone
• The Trauma Resource Institute has more information at www.TraumaResourceInstitute.com and the iChill App is available on Google Play and the iOS app store
• Grounding


  Being aware of the physical sensations you feel when your body is in direct contact with something
• Grounding practice


  1. Notice physical sensations of body in contact with surface

  2. Notice pleasant or neutral sensations

  3. Bring attention back to neutral or pleasant sensations if aware of unpleasant sensations
• Ways to ground


  • Sitting in a chair
  • Leaning on a wall
  • Standing in place
  • Floating in water
• Feeling overwhelmed, stressed, or out of your zone

  Practice grounding
• Grounding while driving


  • Notice sensations of back and legs in contact with driver's seat
  • Notice sensations of hands on steering wheel
• Feeling out of your resilient zone (e.g. in an interview)

  Practice grounding
• Grounding while sitting in a chair

  • Notice sensations of feet on the floor
  • Notice sensations of hands on armrest
• Grounding can bring you back to a state of calm and well-being
• Grounding exercise


  1. Find a comfortable position

  2. Notice how you are being supported

  3. Notice breathing, heart rate, muscle relaxation

  4. Bring attention to pleasant, relaxed or neutral sensations

  5. If aware of uncomfortable sensations, shift attention to better sensations

  6. Slowly scan body from head to toe, noticing changes
• Trauma Resource Institute website: www.TraumaResourceInstiute.com
• iChill App available on Google Play and iOS app store
• Resilient zone


  The zone of well-being
• Tracking


  The foundation to help us stabilize our nervous system
• Grounding


  The direct contact of the your body with something that provides support in the present moment
• Resourcing


  A wellness skill that assists us in getting to a place of well-being when we find ourselves in distress or outside of our resilient zone
• Tracking


  Used in conjunction with resourcing
• Resource


  Something that gives provides joy, peace, strength, calmness, or happiness. It can be a person, place, animal, spiritual guide, a positive memory or experience, a person's characteristics like humor or kindness. A resource can also be something that we create from our own imagination.
• Resourcing can be done anywhere and at any time
• When thinking about your resource, a sense of internal strength and resiliency is built and one's own abilities and capacities are reinforced
• Pleasant and/or neutral sensations connected to your resource can bring a direct experience of well-being that can help stabilize your nervous system and bring you back to your resilient zone
• Resourcing exercise


  1. Think about a resource that brings you strength or peace

  2. Notice the sensations that are pleasant or neutral

  3. Describe 3 specific details about the resource

  4. Bring attention to changes in your breath, heart rate, and muscle relaxation

  5. Bring attention to your whole body and notice the comfortable or neutral changes
• You can return to this resource anytime you are bumped out of your resilient zone
• You can also select a new resource and repeat the exercise
• Gesturing


  Any movement of the body or limbs that expresses or emphasizes an idea, sentiment or attitude
• Gestures are usually spontaneous and not conscious - we don't realize we are making them
• Gestures have special meaning to the words that accompany them
• Examples of gestures


  • Holding hand to heart when seeing something heartwarming
  • Saying "phew!" while shaking out hands, arms, and legs to brush off something unpleasant
• Types of gestures in the Community Resiliency Model

  • Self-calming
  • Universal
  • Protective
  • Releasing
  • Joyful
• Self-calming gestures


  Movements that bring a sense of comfort and safety
• Examples of self-calming gestures


  • Hand over the heart
  • Rubbing back of arms
  • Rubbing temples