Throughout my time as a therapist, I have noticed that it is hard to find tools to use outside of therapy to help people when they are experiencing emotional flashbacks.
When people are having emotional flashbacks, or intensely experiencing symptoms of depression and anxiety, it is hard to remember all the concepts, themes, lessons, and aha moments one has possibly experienced during therapy. It is also very easy to slip into patterns of self-criticism/self-loathing and hopelessness.
The RAAVE tool is a short, 5-step process one can use to help oneself shift from distress to presence. It is meant to be an accessible tool that people can use between therapy sessions; it is not meant to be a replacement for therapy.
The tool begins with a step that asks you to recognize your reactions and not pathologize them. I have found that when working in cognitive and emotional realms one of the most successful tools for calming the nervous system is learning how to stop judging your survival responses. From a place of non-judgemental reflection you can gradually assess what they are responding to and whether these responses are still benefiting them.
“The RAAVE tool allows me to validate, but not replicate my childhood responses without judgment and with appreciation.”
- Therapy client
I hope it can be helpful to you as well.