What is Safety?

Safety is anything that helps lower the brain and nervous system's danger alarms, signaling that there is no threat in the present moment. It can also remind the body that past threats are no longer relevant or active today. Safety might come from distracting yourself from pain, engaging in activities you enjoy, going for a walk, gently reintroducing triggers, practicing a hobby, being creative, laughing, gardening, offering a supportive hand, or using mindfulness and meditation. The goal is to discover ways to create a sense of safety in your daily routine and to give those experiences your attention, instead of focusing on pain or discomfort. Bellow is a list adopted from Dan Buglio on 24 ways to send signals of safety to our brain.

24 Messages of safety

Smile - When you’re smiling, the brain perceives safety and dials down fear, attention and symptoms.
Use Reassuring Words- Reassuring Words spoken out loud or internally help the nervous system feel calm.
Breathe - Focus on your breathing. Slow, deep breathing sends a message of safety.
Relax Your Body - When your body relaxes, your brain feels safe.
Show Yourself Kindness and Self-Love - Give yourself hugs. Put your hand on your heart.
Focus On Positive Sensations - Focusing on parts of your body that are feeling great is a good way to remind your brain that things are going right in the body.
Expect The Best - Instead of imagining the worst, let’s flip the script and show the brain a safe outcome. The more vivid the visualization, the better.
Feel Your Emotions - When you allow yourself to feel emotions, your brain learns that emotions are safe.
Don’t Believe Your Negative Thoughts - Sometimes it can happen that your mental state is full of fear-based thoughts. Remind your mind that they’re just passing thoughts, not reality. Don’t take them seriously.
Reinforce Your TMS Belief With Accurate Knowledge - Reinforce your TMS journey by reading a book, joining a group, watching a video or just telling yourself that the only thing going on for you is TMS and you’re on the right path.
Have A Direct Conversation With Your Brain - Say, “Hey, brain, there’s nothing wrong with my body. I know you’re just overprotective. I love you! I appreciate you trying to keep me safe but you can turn off the pain or the symptoms because I’m already OK.”
Strike A Powerful Pose - A powerful body pose can use physiology to change psychology. Try the Superman or Wonder Woman or even Rocky Balboa. Yeah!
Laugh With Someone - Laugh with friends, family members or your cat. Search for reasons to laugh.
Connect With Others - Share funny stories or talk about the good old days. Try not to talk about symptoms.
Listen To Music - Upbeat music, happy music and inspirational songs can fill your mind with positive feelings and make your brain feel safe. Try James Brown: “I feel good I knew that I would!”
Spend Time In Nature - Soak up some sunshine. Breathe some fresh wind. If you can’t get outside, take a moment to gaze out a window at the open sky.
Engage In Normal Activity - Just doing regular stuff tells the brain you’re safe because for many of us who had pain for so long avoided activities. Do some dishes. Organize a closet.
Live Your Life Instead Of Fixing - When your brain isn’t focused on fixing a problem, it feels safe.
Don’t Talk About Symptoms - The best way to talk about our pain or our symptoms is as little as possible and when we do that the brain thinks the pain is no longer important.
Have Fun Despite The Pain - Fun=Safe
Know That TMS Is Temporary - Remind yourself that this too shall pass. TMS= temporary mindbody syndrome.
Watch funny Shows On YouTube - Cat videos go a long way in making the brain feel safe.
Meditate - Meditation calms the brain. But it is important to practice with outcome independence
Exercise - Exercise can make the brain feel safe in many ways. Even gentle movement works.

JOURNAL PROMPT

What are ways you can find safety in your day to day routine?