PEACE Resource Protocol- A Tool for Trying Times
In my sessions, I often make some time at the beginning for both of us to arrive in the present moment - inviting each of us to tune into the breath and the bodily sensations. I have noticed many clients in recent weeks reporting symptoms of activation and have been helping them develop somatic resources to counter activation and promote recovery. The PEACE protocol, developed by Sensorimotor Psychotherapy founder, Dr. Pat Ogden, is a wonderful tool that I have been sharing with clients. During periods of increased stress, our nervous systems can remain on high alert if we don’t consciously take actions to release the build up on tension.
An important part of countering nervous system activation is noticing it is occurring in the first place. When a client is first developing a practice of checking in with bodily sensations, it is helpful to pair to with organically occurring transition points or quiet times, such as taking a few minutes to check in with yourself after arriving to your destination. Other folks find setting an alarm for check ins three times each day helpful in developing awareness of inner body sensation.
“P” for pause is first letter in the PEACE Resource Protocol. Tune into the breath, patterns of tension, heaviness and holding in the body, thoughts, and feelings. Signals of activation include muscle tension, weakness, rapid and shallow breathing, fast heart rate, shakiness, and numbness.
“E” is for embody a somatic resource. Some resources to try are:
Orienting - looking all around the room, keeping your eye scanning all around your environment, including behind you. This tends to calm the nervous system down as it can perceive through the visual system that there is no threat.
Breathing - Find a breath practice that works for you. I teach my clients the Box breathing method. To learn more check out this video. Another practice I think is easy and effective is three sighs. That’s it - three sighs!
Grounding - through the feet, sitz bones, or laying your whole body on the ground. A practice that can be especially powerful is walking or standing in the grass.
Self-Touch - Another simple practice is to place your hands on your body while saying the words, “I’m safe” or “I’m safe right now.”
Movement - try bouncing, swaying or rocking.
Humming - with a low pitch while noticing the vibration. I know it feels kind of silly at first, but worth a try.
“A” is for acknowledge the positive effects of the resource. Notice what has shifted - is there less tension, slower heart rate, settled energy, more alertness? In my therapy with clients, I often find them performing self-soothing actions. I view this as an opportunity notice and develop a resource by bringing intentionality and mindfulness to the action. Hand wringing can be shaped into a more intentional motion with the client taking note of the relaxation brought about by a repetitive motion.
“C” is for concentration for 15 seconds on the positive effects of the resources. This is something I call “basking.” While you may feel ready to move on from the experience, this focused attention on internal ease is rooted in neuroscience. Taking 15 seconds or more helps to rewire the brain and pathway of a more resourced state.
“E” for engage with your environment. Move your attention from inward to outward, noticing pleasant sights, sounds, and smells. You might engage with a pet or person or drink water mindfully.
Want to learn more? Watch a video of Dr. Pat Ogden describing the PEACE Resource Protocol or download the PEACE Resource Protocol handout.
Let’s connect. Schedule a free consultation today.