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Spiritual Emergency Grounding & Self-Care Handbook
There are many lists out there of things that are grounding when going through a spiritual emergency, however in my experience they tend to be general and vague, so I wanted to share some of the specific things I've discovered to be uniquely helpful for both grounding and release in times of spiritual emergency, dark nights of soul, transformation crises, etc.
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Professional Mental Health Support
IMHU (Integrated Mental Health For You) has a directory of Certified Spiritual Emergence/Emergency coaches, many of whom are also mental health counselors, psychotherapists, etc.
ACISTE (American Center for the Integration of Spiritually Transformative Experiences) has a larger directory of mental health professionals trained to support people experiencing a wide variety of spiritual crises.
ACISTE (American Center for the Integration of Spiritually Transformative Experiences) has a larger directory of mental health professionals trained to support people experiencing a wide variety of spiritual crises.
Peer Support Groups
I wish I'd known about spiritual emergency support groups sooner! These are an invaluable way to feel less alone by getting to know others going through similar experiences and struggles, get validation for what you're going through, and benefit from an exchange of encouraging insights from people on a similar path.
The Spiritual Crisis Network, based in the UK, offers remote support groups for people located anywhere in the world. They meet twice per month and you can ask to join one of the groups by emailing scn.uk.online@gmail.com You will then be contacted prior to the meeting with the Zoom link.
One of the courses, called How to effectively support someone in spiritual emergency could be a great place to start and is designed for both supporting oneself and others.
The Spiritual Crisis Network, based in the UK, offers remote support groups for people located anywhere in the world. They meet twice per month and you can ask to join one of the groups by emailing scn.uk.online@gmail.com You will then be contacted prior to the meeting with the Zoom link.
One of the courses, called How to effectively support someone in spiritual emergency could be a great place to start and is designed for both supporting oneself and others.
Self-Compassion
If I could recommend just one thing, it would be to learn and practice self-compassion. Most of us are not taught to be kind to ourselves when we are suffering, and instead we're taught to try to treat it as something that is wrong and that we must get rid of as quickly as possible. We are too often judgmental and mean to ourselves when what we need most is compassion from and for ourselves to embrace and soften the pain. Nothing has helped me more, and I believe it is the best gift we can give to ourselves and others.
You can learn about what self-compassion entails here from the leading self-compassion researcher Kristin Neff, and here is a list of audio guided self-compassion exercises to try out.
You can learn about what self-compassion entails here from the leading self-compassion researcher Kristin Neff, and here is a list of audio guided self-compassion exercises to try out.
Movement
Gentle Stretching helps with mobility, pain relief, stress, anxiety, low energy, and disassociation. Stretching also releases endorphins, dopamine and serotonin! Learn the science behind the benefits of stretching and follow along with these guided stretching exercises on my Youtube playlist.
Ecstatic Dance
"Meditation meets the dance floor. Ecstatic Dance is a freeform movement journey, held in a safe and sacred container. It’s a place where we can be our unique selves, and also connected to a common source."
During spiritual emergencies we usually have a lot of stuck, repressed emotional material rising to the surface unsolicited. Ecstatic dance is both releasing and grounding, which makes it an incredibly unique resource. It's great as well for those who feel self conscious because everyone is on their own private journey, together. It was developed as a healing type of movement to help us inhabit our bodies and feel our feelings while expressing them through motion. It's usually in a dimly lit room so it's easy to really let go after a little while. Unlike the name it's not just about ecstacy or bliss, but allowing the full spectrum of emotions and sensations to arise while moving in and through you. Find Ecstatic Dance groups in your locality
Gaga
"Gaga helps people connect to their bodies and imaginations, experience physical sensations, improve their flexibility and stamina, exercise their agility and power, and enjoy the pleasure of movement in a welcoming, accepting atmosphere."
Gaga/People online classes draw together people from all over the world, offering sessions on Zoom every day of the week, multiple times per day. You of course don't have to put your camera on :)
"Meditation meets the dance floor. Ecstatic Dance is a freeform movement journey, held in a safe and sacred container. It’s a place where we can be our unique selves, and also connected to a common source."
During spiritual emergencies we usually have a lot of stuck, repressed emotional material rising to the surface unsolicited. Ecstatic dance is both releasing and grounding, which makes it an incredibly unique resource. It's great as well for those who feel self conscious because everyone is on their own private journey, together. It was developed as a healing type of movement to help us inhabit our bodies and feel our feelings while expressing them through motion. It's usually in a dimly lit room so it's easy to really let go after a little while. Unlike the name it's not just about ecstacy or bliss, but allowing the full spectrum of emotions and sensations to arise while moving in and through you. Find Ecstatic Dance groups in your locality
Gaga
"Gaga helps people connect to their bodies and imaginations, experience physical sensations, improve their flexibility and stamina, exercise their agility and power, and enjoy the pleasure of movement in a welcoming, accepting atmosphere."
Gaga/People online classes draw together people from all over the world, offering sessions on Zoom every day of the week, multiple times per day. You of course don't have to put your camera on :)
Feldenkrais
"A somatic, body-oriented, intervention designed to help people reconnect with their bodies, re-organize connections between the brain and body, and improve their psychological state. It may help a person increase vitality, coordination, and overall well-being". Learn about the Feldenkrais Method here
Art
Try creatively expressing and channeling your emotions, thoughts, insights into art. Creative activities are also inspiring, grounding, de-stressing, and help get us into flow states that can give us reprieve from overwhelm.
Splatter Painting
How-to Guide
Acrylic Pouring
You do not have to be artistically talented to make art. Since I am very much not, I discovered Acrylic Pouring, which is a very abstract painting style that comes out looking special and unique every time. Watch Youtube How-To Video
Adult Coloring Books
Examples on Amazon
Magazine Cut-Out Collages
How-to Guide
Splatter Painting
How-to Guide
Acrylic Pouring
You do not have to be artistically talented to make art. Since I am very much not, I discovered Acrylic Pouring, which is a very abstract painting style that comes out looking special and unique every time. Watch Youtube How-To Video
Adult Coloring Books
Examples on Amazon
Magazine Cut-Out Collages
How-to Guide
Micro-Moments of Positive Emotion
Animal & Nature Videos, Comedy, Optimism
Sometimes we'll need healthy distraction when overwhelmed, and we can make them uplifting rather than numbing, to punctuate the darkness and refresh our spirits with moments of positivity, joy and wonder
Plus, Positive Psychology has found that those who report the highest sense of wellbeing find ways to experience "micro-moments" of positive emotion derived from simple pleasures throughout their day.
Animal/Nature Documentaries are great for inspiring awe and wonder, and calming our nervous system too. Check Out My Youtube Playlist
The Dodo is my favorite source of heartwarming animal-related stories and videos.
https://www.youtube.com/@TheDodo
This research study found that simply looking at cute animals reduced anxiety and stress levels by 50%!
The Good News Network is a great way to inspire some optimism when it feels like everything is wrong in the world. Wonderful things are happening around the world all the time, the media just doesn't report it! www.goodnewsnetwork.org/
G-rated Comedy Check Out My Youtube Playlist
Sometimes we'll need healthy distraction when overwhelmed, and we can make them uplifting rather than numbing, to punctuate the darkness and refresh our spirits with moments of positivity, joy and wonder
Plus, Positive Psychology has found that those who report the highest sense of wellbeing find ways to experience "micro-moments" of positive emotion derived from simple pleasures throughout their day.
Animal/Nature Documentaries are great for inspiring awe and wonder, and calming our nervous system too. Check Out My Youtube Playlist
The Dodo is my favorite source of heartwarming animal-related stories and videos.
https://www.youtube.com/@TheDodo
This research study found that simply looking at cute animals reduced anxiety and stress levels by 50%!
The Good News Network is a great way to inspire some optimism when it feels like everything is wrong in the world. Wonderful things are happening around the world all the time, the media just doesn't report it! www.goodnewsnetwork.org/
G-rated Comedy Check Out My Youtube Playlist
Massage
In-home Zeel and Soothe App, and Urban (UK/France) are three companies that deliver the massage right to your house - if these don't operate in your area, you can google local providers.
Guided Self-Massage is surprisingly good! Check Out Playlist on Youtube
Vicarious Massage thanks to mirror neurons, watching other people getting a massage sends relaxation signals to our bodies and releases our feel good hormones like dopamine and serotonin. It can also be a very effective way to fall asleep! Try it out on this Youtube playlist.
In-home Zeel and Soothe App, and Urban (UK/France) are three companies that deliver the massage right to your house - if these don't operate in your area, you can google local providers.
Guided Self-Massage is surprisingly good! Check Out Playlist on Youtube
Vicarious Massage thanks to mirror neurons, watching other people getting a massage sends relaxation signals to our bodies and releases our feel good hormones like dopamine and serotonin. It can also be a very effective way to fall asleep! Try it out on this Youtube playlist.
Book List
Reading books related to spiritual emergency can help to normalize and better understand your own experiences, while exploring different ways to make meaning out of your transformative journey.
My Book List - Scroll down to spiritual emergency section
Spiritual Crisis Networks' List
Reading books related to spiritual emergency can help to normalize and better understand your own experiences, while exploring different ways to make meaning out of your transformative journey.
My Book List - Scroll down to spiritual emergency section
Spiritual Crisis Networks' List
Kundalini
When Lightning Strikes Join the When Lightning Strikes online support community for people experiencing kundalini awakening symptoms. It's really wonderful!
When Lightning Strikes Join the When Lightning Strikes online support community for people experiencing kundalini awakening symptoms. It's really wonderful!
Courses
IMHU offers a multitude of resources, including online courses related to understanding and supporting oneself or others during spiritual emergency. Online course catalog on topics related to spiritual emergence and emergency.