Self-Havening for PTSD and anxiety
Updated: Dec 19, 2025
Self-Havening: A 5-Minute Reset for High-Stress Professionals
In times of high pressure—especially for those on the front lines of healthcare—the weight of daily shifts can lead to "chronic, inescapable stressors." Paul McKenna introduces a method called Havening (derived from the word "Safe Haven"), developed by Dr. Ronald Rudin. This psycho-sensory therapy uses specific touch to alter brain chemistry and promote emotional well-being [00:10].
How Self-Havening for PTSD Works
Self-Havening for PTSD is a technique that involves touching different parts of the body to create Delta brainwaves. These specific waves are associated with deep relaxation and have therapeutic effects, helping to "de-link" the emotional charge from stressful memories [00:23].
The 5-Minute Self-Havening Protocol
If you are feeling overwhelmed after a challenging day or shift, follow these steps to reset your nervous system:
Preparation: Find a comfortable place where you won’t be disturbed for about five minutes. Be sure to wash your hands before starting, as the technique involves touching your face and arms [00:39].
Apply the Havening Touch: Begin the touch by crossing your arms and stroking from your shoulders down to your elbows. You can also stroke your palms together as if washing them [00:45].
Process the Day: Close your eyes and recall the major or challenging moments of your shift. Continue the Havening touch while focusing on these memories [00:57].
Neutralize the Charge: Keep applying the touch until the emotional "charge" or distress associated with those moments begins to reduce or disappears entirely [01:06].
Positive Affirmations: Once the stress has subsided, continue the touch and repeat these four calming words: "Safe, peaceful, hopeful, calm" [01:19].
By integrating this short practice at the end of a shift, professionals can actively lower their cortisol levels and prevent the long-term accumulation of trauma.
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