Managing Holiday Stress, The RFR Way

October 7, 2026 | Mental Health Matters, Resources for Resilience, RFR Signature Tools

The holiday season is often filled with moments of joy, connection, and celebration. It can also bring long to-do lists, family dynamics, travel demands, financial pressures, and heightened expectations.

While many people look forward to the holidays, it’s equally common to experience stress, sadness, grief, or overwhelm during this time of year.

At Resources For Resilience, we believe resilience is not about eliminating stress or forcing ourselves to feel cheerful all the time. Instead, resilience is our ability to notice what we’re experiencing, support our nervous system, and return to a place of balance and well-being.

The good news? Small, intentional actions can make a big difference. By practicing simple, science-informed tools throughout the season, we can show up with greater calm, presence, and compassion for ourselves and those around us.

The Holidays and Your Nervous System

The holidays place extra demands on our minds and bodies. Busy schedules, social gatherings, travel, financial concerns, and emotional memories can all activate our stress response.

When stress accumulates, our nervous systems may begin sending signals that we’re overwhelmed or operating beyond our capacity.

You might notice:

  • A racing heart or rapid breathing
  • Tightness in your jaw, shoulders, chest, or stomach
  • Irritability or racing thoughts
  • Feeling numb, frozen, or emotionally shut down
  • Increased sensitivity to noise, crowds, or touch
  • Exhaustion that doesn’t seem to go away

These responses are not signs that something is wrong with you. They are normal biological reactions to stress.

When we intentionally create moments of safety and regulation, we help our bodies shift out of survival mode and back toward a state of connection, flexibility, and calm.

Give Yourself Grace

Many people enter the holiday season carrying invisible burdens. Grief, financial stress, caregiving responsibilities, loneliness, difficult family relationships, or recovery from recent challenges can make this time of year especially difficult.

Name It to Tame It

Simply acknowledging your feelings can reduce their intensity. Try saying:

  • “I’m feeling overwhelmed.”
  • “I’m exhausted.”
  • “This is a hard day.”
  • “This time of year is not my favorite.”

Naming your experience helps create awareness and perspective.

Practice Self-Compassion

Speak to yourself the way you would speak to someone you love. Replace self-criticism with kindness and understanding. You don’t have to earn rest and rewards, and you don’t have to be productive every moment of the season.

Honor Your Limits

Healthy boundaries protect your energy. Give yourself permission to:

  • Leave gatherings early
  • Take breaks during busy days
  • Rest without guilt
  • Ask for help
  • Decline invitations

Rapid Resets For Holiday Stress

Rapid Resets are brief, body-based practices that help regulate the nervous system. They can be used anytime and almost anywhere, whether you’re preparing for a family gathering, navigating a crowded store, sitting in holiday traffic, or recovering after a busy day.

Even one small reset can help interrupt the stress cycle and support your well-being.

1. Sense In

Pause and gently notice your body from head to toe. Ask yourself: “Where do I feel most neutral, steady, or at ease right now?”

Rather than focusing only on discomfort, this practice helps your brain recognize areas of safety and stability.

2. Ground

Sit, stand, or lean against something sturdy. Notice the support beneath you. Feeling physically supported can help you feel emotionally supported, too.

3. Orient

Slowly look around the space you’re in. Notice colors, shapes, lighting, textures, or sounds of interest. Let your eyes and neck move naturally as you scan your environment. This helps signal to your nervous system that you are in the present moment.

4. Take a Sip

Slow down and enjoy a drink mindfully. Notice its temperature, taste, and how it feels as you swallow. Warm beverages can be especially soothing during colder months.

5. Hum or Sing

Hum your favorite tune, sing along to a holiday song, or whistle softly. Gentle vocal vibrations stimulate the vagus nerve, a key pathway involved in calming the stress response.

6. Tap Side-to-Side

Give yourself a “Butterfly Hug’ and tap your shoulders while you do it. Alternately tap your knees, or arms in a steady rhythm. This simple bilateral movement can help reduce feelings of anxiety and bring you back into the present moment.

7. Take A Walk

Take a walk or march in place for a few minutes. Movement helps discharge built-up stress energy while supporting emotional regulation.

8. Do Heavy Work

Engage large muscle groups by carrying groceries, cleaning, shoveling snow, moving boxes, or lifting items around the house. Purposeful physical effort can help release tension and create a sense of grounding.

9. Push Against a Wall

Place your hands against a wall and gently push. Notice your strength, the pressure in your muscles, and the solid support beneath your hands.

 

“Holiday Mantra: I am prioritizing Connection over Perfection”

The Power of Connection & Care

 

In a season that often encourages us to do more, buy more, and accomplish more, it’s important to remember that we are wired for connection.

Meaningful relationships and supportive interactions help calm our nervous systems and strengthen resilience.

Rather than focusing on creating a flawless holiday experience, focus on being present with the people who matter most!

Practical Ways to Foster Connection This Holiday Season:

  • Reach out to someone you care about for a conversation, check-in, or shared activity.
  • Prioritize presence over perfection by focusing on meaningful moments instead of flawless plans.
  • Spend time with trusted people who help you feel safe, accepted, and understood.
  • Practice co-regulation through shared laughter, a long hug, supportive conversation, or simply being together.
  • Offer small acts of kindness, such as checking on a neighbor, helping a friend, or lending a listening ear.
  • Share a meal or activity with family, friends, or community members to strengthen connections.
  • Ask for support when you need it and allow others the opportunity to care for you.
  • Create space for gratitude and appreciation by letting loved ones know they matter to you.
A warm conversation,  or even quiet companionship can help reduce stress and restore a sense of balance. These small acts of connection not only support others but also nurture our own well-being.

 

Look For Holiday Magic 

‘Glimmers’ are small moments that bring a sense of comfort, joy, hope, or peace.

You might notice:

  • Sunlight through a window
  • A favorite seasonal scent
  • A cherished holiday tradition
  • A meaningful song
  • A child’s laughter
  • A warm cup of coffee on a cold morning

These seemingly small experiences can help signal safety and regulation to the brain and body.

Be gentle with yourself this season. Slow down when you can, connect where it matters, and remember: resilience grows one small moment at a time.

Small Practices, Lasting Impact

This holiday season, remember that your well-being matters. Choose one or two practices that feel manageable and meaningful. Repeat them often. Notice what helps you feel more grounded, connected, and supported.

Resilience is not built through grand gestures. It develops through small, repeatable moments of care and connection. Even brief moments of pause send powerful messages of safety to your brain and body.

At Resources For Resilience, we believe that everyone deserves practical tools for navigating stress and strengthening well-being. Our programs offer simple, accessible strategies to help individuals, families, schools, workplaces, and communities build resilience during the holidays and throughout the year.

 

 

 

Simple Tools To Help Navigate Community Tragedy & Trauma

July 27, 2026 | Mental Health Matters, Resources for Resilience, RFR Signature Tools, Youth & Family Support

If you’ve ever felt ‘gutted’ after hearing about a violent crime or crisis in your local community, you’re not alone. Community violence affects millions of people and their families, schools, and communities every year.

Tragedy and trauma can take many forms, including homicides, fatal accidents, and other events that impact the safety and well-being of individuals and communities.

Many uncomfortable feelings can result when something has happened to us directly, or from witnessing or hearing about what happened to others in our community. And it can be hard to shake these feelings, especially if the stress is ongoing.

 

At Resources for Resilience, we believe that understanding what is happening in our bodies and brains can help us navigate difficult moments with greater compassion for ourselves and others. The following information offers practical tools to support healing, mental wellness, and resilience during challenging times.

Community tragedy can affect all of us. Even when we are not directly impacted, these events can disrupt our sense of safety, stability, and connection.
Exposure to violent crime can have lasting effects on both individual and community health, with impacts that persist for years or even generations and compound the immediate harm.

Why Community Violence Affects Us So Deeply

Tragedy and trauma can affect entire communities— the families and neighbors of those involved, as well as educators, faith leaders, first responders, and anyone connected to the place where the incident occurred.

When intentional acts of harm or hate occur near our homes, schools, workplaces, or neighborhoods, they can shake our sense of safety and stability. Even if we are not directly affected, knowing violence has occurred in our community can have a profound impact on our well-being.

Exposure to violence or trauma events affects more than our thoughts—it can also affect our bodies and nervous systems. Our brain’s amygdalas (our threat-detection systems) may go into overdrive and stay on high-alert.

When violence happens close to home, it can trigger both emotional and physical stress responses in the body. Any sensations or feelings you experience are all normal, natural human responses to threat, loss, and uncertainty.

Nervous System Regulation is about creating enough stability within ourselves to think clearly, stay connected, and take meaningful action so that we can show up for our communities.
Anytime someone experiences life-threatening danger, significant injury, or loss, there can be PTSD, anxiety, depression or other stress-related difficulties that affect interpersonal relationships and healthy development.

“Making Sense” of Tragedy

Our brains find uncertainty or ambiguity stressful. As such, they will naturally try to “intellectualize” or make sense of traumatic events. This helps restore the feeling that the world is comfortable, predictable, orderly, and manageable.

There are many psychological coping mechanisms, processes and patterns people may have  after experiencing tragedy or trauma:

  • Looking for explanations to regain a sense of control.
  • Asking questions like “Why did this happen?” or “Why would someone do this?”
  • Searching for missed warning signs to prevent future events.
  • Replaying “If only…” or “What if…?” scenarios.
  • Simplifying causes or motives to make sense of complexity.
  • Assigning blame to people, systems, or institutions.
  • Seeking justice or accountability.
  • Looking for reassurance through new routines or safety measures.
  • Comparing the event to past tragedies for perspective.
  • Turning to spiritual, religious, or philosophical beliefs.
  • Replaying the event and ruminating on it.
  • Avoiding people or places connected to the event.

So many of these responses share the same underlying psychological goals: restoring physical, emotional, or psychological safety after an event that has disrupted them.

According to the CDC, youth and young adults are disproportionately impacted by violence in their communities. Exposure to violence as victims, perpetrators, or witnesses creates adverse childhood experiences (ACEs) that are more likely to have physical and mental health conditions and behavioral difficulties later in life.
Resources For Resilience was founded upon the findings of the Adverse Childhood Experiences (ACEs) study. In the ACEs framework, community violence is a core ACE because it can disrupt a child’s sense of safety, trust, and attachment and increase the risk of long-term emotional, behavioral, and physical health problems later in life.

Understanding Your Response to Trauma

The human nervous system is designed to respond to percieved threats and danger. Witnessing or hearing about crime or violence nearby can activate survival responses such as Fight, Flight, Freeze, or Shutdown.

When individuals and communities experience a traumatic event, the nervous system can become overwhelmed and dysregulated. You may find yourself feeling:

  • Shocked or distressed
  • Afraid or anxious
  • On edge or irritable
  • Disconnected or numb
  • Angry or frustrated
  • Grief or sadness
  • Exhaustion or overwhelm
  • Confusion or disbelief

Some people feel “amped up” with excess energy and reactivity. Meanwhile, others may feel “shut down”-  depleted, drained, or distant. All of this is ok.

When we perceive danger or threat, our nervous systems automatically activate those survival responses designed to protect us.

Sensations of dysregulation: muscle tension, shallow breathing, rapid heartbeat. Sensations of regulation: relaxed muscles, deep breathing, steady heart rate.

Even after a threat has passed, our bodies can remain stuck in survival mode. Everday sights, sounds or smells that remind us of the traumatic event such as sirens, helicopters, or news coverage may trigger strong emotional or physical reactions.

When stress remains elevated over time, it can contribute to emotional fatigue, sleep difficulties, anxiety, and a lingering sense of unease. We may find ourselves taking extra precautions in our lives, constantly checking for updates, looking at people or situations more suspiciously, or replaying details long after the immediate crisis has passed.

For those who knew someone directly affected by a tragic event, or who are closely connected to those impacted, these responses may be even more intense. This is a natural and understandable reaction.

In times of crisis, uncertainty, or community trauma, it is normal to have big feelings. Traumatic events affect people in many different ways, and it is important to remember that there is no “right” way to respond.
Communities can unite around mourning, rebuilding and recovery OR may become divided by feelings of anger or injustice, and debates over causes, responsibility, and prevention. What part will you play?

Practical Ways to Support Yourself & Your Community

It’s normal for us to be knocked out of our Resilient Zone. The good news is that nervous system regulation is a skill that can be strengthened through simple tools and consistent practices:

Sense In

Acknowledging and naming your emotions can reduce shame and support healing. Simply noticing your physical experience is often the first step toward regulation. Pause and notice what is happening in your body. Ask yourself:

  • Am I feeling activated and restless?
  • Am I feeling shut down or exhausted?
  • Am I somewhere in between?

    Connect With Others

    When difficult moments happen, we have a choice. We can allow pain or grief to divide and separate us, or we can come together to remind one another that hope is still alive, and that no one needs to walk through difficult times alone.

    In the coming days and weeks after tragedy, spending time with trusted friends, family members, neighbors, or community groups can help restore a sense of safety and belonging.

    It’s important to continue strengthening relationships and building hope together. Create or attend safe, supportive spaces where mourning, healing, love, unity, and honest conversations are welcome and encouraged.

    • Memorials and rememberences
    • Candlelight vigils
    • Community potlucks
    • Prayer services
    • Grief ceremonies
    • Storytelling sessions
    • Listening circles

    It’s also important to let others know you can support each other during this difficult time. Phrases that help:

    • “You make sense to me.”
    • “I care about you.”
    • “I’m here.”

     

    Acknowledge Your Resources

    During stressful times, our attention naturally focuses on danger or loss. We can break this thought-loop by looking for signs of safety, care, and community. Micro joys are how we survive macro grief.

    Think about people, places, memories, pets, activities, or personal strengths that help you feel more grounded or supported.

    Ask yourself:

    • What is helping me right now?
    • Who can I lean on?
    • What moment gave me hope?
    • What else is true right now?

    Spend a few moments bringing one of these resources to mind and notice how your body responds.

    Turn Concern Into Action

    We can transform feelings of grief or powerlessness into greater meaning and purpose. Consider:

    • Checking in on a friend or neighbor
    • Attending a community event
    • Volunteering for a local nonprofit
    • Memorializing victims
    • Supporting local healing and prevention efforts
    • Setting boundaries around news and media exposure

    Use Rapid Reset Tools

    Simple body-based practices can help calm the nervous system. These can be done by nearly anyone, anywhere.

    • Taking a slow sip of water
    • Pushing against a wall or chair
    • Going for a walk
    • Singing or humming
    • Tapping your body side to side
    • Lifting heavy objects or doing household or yard work
    • Looking around and noticing your surroundings
    • Feeling your feet on the floor

    The key is to really pay attention to the sensations in your body before, during, and after you use one of these tools.

    Seek Support

    Remember, navigating stressful events takes time, and everyone responds differently. However, if you or others are having an especially hard time, we encourage you to connect with local support services for additional help and resources.

    When we feel calm, alert, and connected, we can think clearly, solve problems, and respond with more care and intention.

    Healing Happens Together

    Your steadiness matters. Every time someone chooses a healthy, supportive, or regulated response, they contribute to the well-being of the entire community.

    Resilience isn’t about pretending everything is okay. It’s about staying present with difficult realities while maintaining the ability to care for ourselves and one another.

    At Resources for Resilience, we know that healing happens over time, through patience and connection. Together, we can create moments of calm, support, and hope—and move from surviving to thriving.We are here for you!

    If your group or network could benefit from additional training and support following a difficult event, we’re here to help. Contact us today to schedule a presentation for your group.

    We are most powerful and capable, both as individuals and as a collective, when we are in in our ‘Resilient Zone.’ This is where we can respond instead of react, connect instead of disconnect.
    Reminder: Resilience is a shared resource—we build it together through relationships, learning, and practice. Taking care of your own nervous system ultimately helps strengthen your family, workplace, and community.

    Next Steps

    Simple Tools, Powerful Results: Accessible & Inclusive Stress-Management Strategies for those with Mobility Limitations

    May 17, 2026 | Mental Health Matters, Resources for Resilience, RFR Signature Tools

     Most nervous system regulation advice starts with movement: take a walk, tap side to side, push against a wall, or try other somatic “Rapid Resets.”

    While movement can be incredibly helpful, it’s not always possible or accessible. Sometimes you’re in a meeting. Sometimes you’re recovering from illness or injury. Sometimes you’re navigating chronic illness, a disability, or simply a level of stress that makes even small tasks feel difficult.

    The good news is that supporting your nervous system doesn’t always require significant movement. Many effective regulation tools use only your attention, awareness, voice, or minimal physical effort.

    At Resources for Resilience, we view these practices as part of a larger toolkit. Resilience is rarely built through a single strategy. It grows through a combination of supportive relationships, healthy environments, practical skills, quality healthcare, and access to the resources people need to thrive.

    A Note About Chronic Health 

    For people living with chronic health conditions (diabetes, arthritis, migraine, perimenopause, autoimmune conditions,  physical disability and more) stress can be especially complicated.

    Symptoms such as fatigue, joint pain, brain fog, dizziness, sleep disruption, hot flashes, sensory sensitivity, and mobility issues or may be related to health conditions, stress, or both.

    It’s important to remember during these moments, nervous system regulation isn’t about “fixing” a symptom or making it disappear. It’s about helping your body feel a little more supported, connected, and resourced while you move through what you’re experiencing.

    These tools are not meant to replace medical care or treatment plans. They are simple nervous system support strategies that can be used alongside healthcare, therapy, medications, and other forms of support.

      When Is A Tool Needed?

      A regulation tool can be helpful anytime you notice your brain or body moving outside your Resilient Zone.

      Common signs include:

      • Racing or pounding heartbeat
      • Shallow or difficult breathing
      • Tension in the chest, shoulders, stomach, or throat
      • Clenched jaw
      • Racing thoughts
      • Feeling frozen, numb, or disconnected
      • Increased sensitivity to sound or touch

      If you’ve already visited a healthcare provider and done all you can do (reducing sensory input, decreasing demands) to aleviate your pain or discomfort, there are still several simple strategies to help you get through the day- many without even lifting a finger.

      Reminder: You don’t need to use every tool. Even one or two small practices can help create a shift during a stressful moment.

      Cognitive Tools

      Sense In

      Before trying to change anything, pause and notice what is happening inside your body.

      Take a slow breath and scan from your feet to your head. Notice your breathing, heart rate, muscle tension, and any physical sensations- whether they’re positive, negative, or neutral.

      This simple check-in builds awareness and helps reconnect you with the present moment.

      Name What You’re Experiencing

      Stress often feels overwhelming because it remains vague. Try putting words to what you’re noticing:

      • “I’m anxious, overwhelmed, and frusterated”
      • “My body feels tense.”
      • “I’m uncertain about what comes next.”

      Naming an experience creates a little space between you and the stress response. Instead of being consumed by the feeling, you begin observing it.

      Follow with self-compassion and kindness. What would you  to a friend experiencing this?

       

      Orient to Safety

      Stress narrows our attention toward potential threats. Orientation helps remind the nervous system that the present moment may be safer than it feels.

      Pause and slowly look around your environment. Gently turn your head and notice what you can see, hear, smell or touch.

      Choose a color or shape and see how many of that quality you can find around you. Perhaps you will notice a “glimmer”, a small moment that signals safety, hope, connection, or joy and reminds your brain and body that this time is different.

      Examples of “safe” sensory information include:

      • Sunshine through a window
      • A favorite song
      • The smell of coffee
      • A kind interaction
      • The heat of your heating pad
      • The coolness of a damp washcloth
      • The texture of a favorite blanket
      • A funny text from a friend
      Stressors naturally grab our attention. Glimmers often require us to slow down and notice them.

      Highlight What’s Helping

      Our brains naturally focus on problems. Highlighting helps broaden attention to include sources of support.

      Ask yourself:

      • What is helping me get through today?
      • Who has supported me recently?
      • What strength and skills am I already using?
      • What is going better than expected right now?

       

      Use Your Imagination

      The brain often responds to remembered safety in ways similar to present safety. Even spending a few moments with a positive memory can create a sense of steadiness.

      Try intentionally bringing your attention to a memory or resource that evokes comfort, connection, joy, peace or strength. Try visualizing:

      It could be:

      • A supportive person
      • A beloved pet
      • A favorite place
      • A meaningful accomplishment
      • A location in nature

      You don’t need perfect imagery. Simply bringing your attention to something calming or hopeful can create a shift. You can even think about a future moment when the current challenge has passed

      Your nervous system responds not only to what is happening now, but also to what it anticipates and imagines.

      Redirect Your Attention

      Many people with chronic conditions spend a lot of time noticing symptoms. It’s normal for our brains to “lock in” on discomfort when we’re uncomfortable or in pain.

      A balancing approach can be: “What feels okay right now?” or  “Where in my body feels neutral right now?”

      Maybe your knees hurt, but your shoulders feel comfortable. Maybe you’re having a migraine, but your feet feel supported. Maybe you’re exhausted, but you’re breathing comfortably.

      Finding one neutral sensation reminds the nervous system that discomfort is only part of the story. Scan your whole body to redirect your attention:

      • The tip of your nose
      • Your earlobes
      • Your fingertips
      • Your forearms
      • Your toes

      This isn’t toxic positivity. It’s helping the brain hold a fuller picture of your experience.

      Stress management doesn’t always require big actions. Sometimes resilience is built through tiny moments of awareness, regulation, and connection during stressful times.

      Physical Tools

      Simple physical practices completed in place can help interrupt that stress cycle by sending the brain new information about safety.  This can help reduce the nervous system’s focus on danger and support a return to a more regulated state.

      Even small sensory experiences can remind the nervous system that, in this moment, you are supported, present, and capable of responding rather than simply reacting.

      Ground

      Allow your body to be supported wherever it is, whether that is a chair or on the bed. Hold or touch something with a comforting texture, such as a blanket, smooth stone, or pet. Notice the points of contact between your body and the surfaces supporting you.

      Remind yourself: “I don’t have to hold myself up right now.”

      Take a Sip

      This simple practice creates a natural pause. Slowly take a sip of water, tea, or another beverage. Notice the temperature, the texture, the flavor, the sensation of swallowing.

      Simple Vocalizations

      When you create vibrations throughout the throat, face, and chest, there are physical sensations that accompany the sounds. Try

      • Humming
      • Singing along with a favorite song
      • Whistling

      You don’t need to sound good. The goal isn’t performance, it’s regulation.

      Connect With Someone

      One of the most effective nervous system regulation tools is safe human connection. A text message, conversation, shared laugh, or long hug to someone trustworthy and supportive can remind your nervous system that you don’t have to navigate stress alone.

      You can even do this with a care provider by making small talk or sharing your experience.

      Regulation tools can’t resolve underlying medical symptoms, but than can make the day feel smoother.

      Small Tools Matter

      While regulation tools cannot cure an illness or eliminate physical pain and discomfort, they can help reduce the added burden that stress places on the body and mind.

      Think of these practices as supportive skills rather than treatments. They can help create moments of calm, increase awareness of your body’s needs, improve your ability to respond to challenges, and make it easier to access the internal and external resources available to you.

       

      Stress management doesn’t always require major lifestyle changes or intensive interventions. More often, resilience is built through small, repeatable moments of awareness, regulation, and connection.

      These small moments help shift the body from a state of survival toward a state where learning, problem-solving, connection, and resilience become more accessible.

      At Resources For Resilience, we believe people shouldn’t have to wait until they’re in crisis to learn these skills. Understanding stress and practicing simple regulation tools can help us navigate challenges with greater confidence, clarity, and compassion, regardless of where we are or what our bodies are capable of in the moment.

      Next Steps

       

       

      Look for the Glimmers: Micro-moments of Awe, Joy, Safety & Regulation

      April 13, 2026 | Resources for Resilience, RFR Signature Tools

      Life moves so quickly and can feel overwhelming. It can be easy to miss the tiny moments in life that help us feel human.

      Even in the middle of stress and uncertainty, our nervous system is still capable of finding moments of safety and ease. By noticing and savoring these small moments around us, we strengthen our capacity for resilience.

      Think of glimmers as the opposite of triggers: small moments that communicate safety, calm, and connection.

      What Exactly Is a Glimmer?

      A glimmer is a micro‑moment or “spark” of joy, ease, or connection that gently shifts your nervous system toward well‑being. The concept was originally introduced by Licensed Clinical Social Worker, Deb Dana – the leading expert in polyvagal theory.

      Examples of Everyday Glimmers

      • Sunlight through a window
      • Your favorite song
      • A pet curling up beside you
      • Freshly washed laundry
      • Wind rustling through the leaves
      • Birds in your yard
      • A handwritten note
      • A cozy blanket
      • Playing a musical instrument
      • A beautiful painting
      • The smell of rain, fresh flowers, or baked goods
      • A feather on the ground
      • A handmade quilt
      • Steam coming off a warm mug
      • A smile from a stranger
      • Deep belly laughter
      • The sky — clouds, stars, moonlight, sunrise, sunset

      The list goes on!

      Glimmers are deeply personal. What soothes one person may not soothe another, and that’s part of their beauty. They’re simply cues — internal or external — that remind your body, “You’re safe right now.”

      The best part? Glimmers are completely free and available to anyone, anywhere. They simply ask you to notice what’s already around you, and anchor into that.

      “Glimmers are a reminder that ventral energy is always there waiting to be noticed and nourish your nervous system.”

      Deb Dana 

       When the mind makes the problem bigger than everything, go somewhere where everything is bigger than the problem. If you don’t connect with bigger things (sunlight, history, art, nature, love), you may make the mistake of thinking you are the big thing.

      Why Glimmers Matter 

      Glimmers don’t erase stress or pain. They don’t ask you to “look on the bright side” or ignore your struggles. Instead, they highlight something remarkable about human biology: we can hold both difficulty and regulation at the same time.

      Because our brains are wired to scan for danger first, glimmers often slip by unnoticed. But when we learn to look for them, something shifts. 

      You might feel:

      • a softening in your shoulders
      • a deeper breath
      • a tiny smile
      • a warmth in your cheeks
      • a thought that feels just a bit lighter

      These micro‑shifts matter. Over time, they help build resilience from the inside out. And when those moments accumulate, they help build the foundation for resilience: the ability to stay steady, grounded, connected, hopeful and flexible even in challenging times.

      “The little things? The little moments? They aren’t little.”

      Dr. Jon Kabat-Zinn

       “Wonder interrupts that impulse to rush to the future before it arrives. It makes the world stop serving our self-centered plans or intentions, and instead offer something worth encountering for its own sake.”

      Ian Bogost

      The Science of Awe

      Research shows that the emotion of awe and wonder has a powerful effect on the body because it triggers a biological shift out of threat-scanning survival/fight/flight mode, and toward calm, connection, and openness.

      We often experience anxiety or grief when our problems feel bigger than we can comprehend or manage.

      Awe is what happens when we encounter something so vast and expansivev that it interrupts negative thought loops from the ego, and forces the brain to expand its perspective. 

      During these moments, the brain widens its attentional field, interrupts hypervigilance, worry, or stress loops from the amygdalam and gives the nervous system a new field of perception to focus on.

      Reminder: Next time you have big emotions, go somewhere you feel small. When life feels like too much, look up to the sky, or out to the horizon. You don’t have to solve the problem today. You just have to find a bigger container to hold it.

      Places of vastness (the beach, a mountaintop, a night sky) signal safety to the body and

      • Quiet the Noise: Reducing the internal chatter of the Ego and its problems.

      • Stimulate the Vagus Nerve: Activating the parasympthatic nervous system, lowering your heart rate, reducing cortisol, releasing dopamine and oxytocin

      • Make Room for Perspective: Forcing your brain to realise that while your feelings are valid, they aren’t the entire universe and they are not you.

      Sources:

      “Awe is the feeling of being in the presence of something vast that transcends your understanding of the world.”

      Dr. Dacher Keltner

      “Joy is not freedom from struggle. Joy is the fuel that allows us to struggle well.”

      Jonathan Eckert

      How to Practice Noticing Glimmers

      1. Pause: As you move through your day, slow down and be on the lookout for tiny moments that are otherwise easy to miss.
      2. Tune In: When you notice a glimmer, what happens in your body? What emotions or thoughts arise?
      3. Appreciate: Hold the moment longer. Acknowledge the glimmer by placing a hand on your heart or whisper a simple phrase like “All is well”
      4. Document: Keep track of your glimmers. A photo, a vidoe, a journal, a note on your phone can help you see how often they appear.
      5. Share: Sharing glimmers with someone else brings them alive again. Share them on social media, tell a loved one about them, or create a weekly glimmer ritual with someone you trust.
      Glimmers can be life-giving, especially for highly-senstive or deep-feeling people who are easily impacted by stress. The key is slowing down long enough to notice and savor the goodness of what’s unfolding around you.
      A “Glow” is a glimmer that lives on long after it’s noticed. Remembering and savoring the memory of our glimmers helps deepen the regulating effect even further.

       

      Ready to Strengthen Your Resilience?

      At Resources For Resilience, we teach practical, science‑based tools — like glimmers — that help people regulate their nervous systems, reduce stress, and build stronger connections with themselves and their communities.

      If you want to learn more about glimmers, co‑regulation, and other regulation skills, explore our workshops, trainings, and community programs.

      If you’re ready to deepen your own resilience or help strengthen it in others:

      Together we’re building resilience, one small moment at a time.

      “Awe exists anywhere you’re willing to look. And that is the key: You must look. Walk down the street and notice the effort it took to create the skyscraper in front of you, the airplane flying overhead. Watch the emotion on people’s faces as they pass you by, observe the joy or despair they might be experiencing, the depths of their interiority. This jolts us outside of our day-to-day perspective, permitting us to process new information, to adjust our mind-set, to see so much anew.”

      Cody Delistraty

       

       

      Staying Calm Through the Storm: Practical Tools to Manage Weather-Related Stress & Anxiety

      January 22, 2026 | Disaster Relief & Weather-Related Stress, Resources for Resilience, RFR Signature Tools

      Extreme weather doesn’t just affect homes, roads, and power lines — it affects our nervous systems.

      For people who have lived through hurricanes, floods, wildfires, or prolonged outages, the body often remembers long after the storm has passed. Emergency alerts, darkening skies, rising winds, or even preparation routines can activate stress responses before we consciously realize what’s happening.

      That’s why simple, consistent nervous system care matters — especially now more than ever when we live in a time and place that is vulnerable to natural disasters.

      At Resources For Resilience, our trainings, workshops, and professional development programs focus on practical, science-based tools that help people calm their nervous systems quickly during moments of stress or overwhelm. These tools are especially relevant for disaster preparation and recovery, when emotions and uncertainty can run high.

      In a 2025 survey, mental health provider Thriveworks found 25% of respondents ranked climate change and natural disasters as key sources of anxiety.

      Why Nervous System Regulation Matters In Extreme Weather

      When a storm approaches, the brain’s threat system (the amygdala) shifts into high alert. This response is designed to keep us safe — but for people with prior disaster trauma, it can stay activated even when danger has passed.

      The body learns safety through repetition and through small, intentional moments of grounding. These micro-pauses — moments where we breathe, notice, and reconnect to our surroundings — send powerful signals to the brain: “There’s no immediate threat. It’s safe to slow down.”

      Over time, these signals help expand our capacity to handle future stress, which is the foundation of resilience.

      Up to 12% of people in the United States have anxiety disorders — or phobias — related to the weather, including an estimated 2% to 3% with storm phobia, according to a 2014 study in the Bulletin of the American Meteorological Society. 

      What Are Rapid Resets?

      Rapid Resets are Resources for Resilience™ signature, body-based tools designed to help regulate the nervous system when it becomes activated (anxious, panicked, overwhelmed) or shut down (numb, frozen, disconnected).

      They are:

      • Simple

      • Accessible anywhere

      • Backed by neuroscience

      • Useful before, during, or after a storm

      These tools don’t require special equipment, long sessions, or prior training — making them especially valuable during emergencies and recovery periods.

      Who These Tools Are For

      Rapid Resets can help ANYONE of any age or background, but they’re especially useful for people with limited access to traditional therapy, and for professionals who face regular occupational, work-related stress. They offer a quick way to steady the nervous system without stepping away from daily responsibilities of the job.

      Extreme weather now ranks as the World Economic Forum’s #1 long‑term global risk. Hazardous weather conditions and dangerous climate extremes not only pose threats to human life, wildlife, economies, but they also disrupt transportation, communication systems, and other critical infrastructure. Of course, this affects our nervous systems too.

       

       

      When to Use Rapid Resets

      Anytime you notice signs that you’re outside your Resilient Zone, it may be time to reset. These signs include:

      • Racing or pounding heart

      • Shallow or labored breathing

      • Tight chest, jaw, shoulders, or stomach

      • Racing or repetitive thoughts

      • Feeling numb, frozen, or disconnected

      • Heightened sensitivity to noise or touch

      • Hyperviligence- overfunctioning or overpreparing

      Rapid Reset Tools for Storm Stress & Recovery

      You don’t need to use every tool, every time. Even one or two can gently shift how your body responds during stressful moments.

      Connect

      The research has show time and again that we regulate best with others, not alone. After a stressful weather event or preparation period, connecting with a trusted person helps the nervous system receive the message: “You’re not alone. You’re safe now.” Shared breathing, conversation, touch, or even sitting quietly together can help systems synchronize and soften.

      Sense In

      Bring attention inward. Scan your body from feet to head and notice where you feel most neutral or at ease. Observing without judgment helps interrupt stress spirals and brings the thinking brain back online.

      Ground

      Sit, stand, or lie on something solid. Notice how your body is supported by the ground, a chair, or a wall. Let gravity do some of the work. You don’t have to hold everything up alone.

      Orient

      Slowly look around your environment. Notice shapes, colors, sounds, or light. Turning your head and scanning the space helps signal to the brain that the present moment is different from the past.

      Take a Sip

      Drinking water — especially warm liquids — engages multiple sensory pathways. Notice the weight, temperature, and sensation of swallowing as a way to anchor yourself in the present.

      Sing or Hum

      Vocalization stimulates the vagus nerve, helping calm the nervous system. Humming, singing, or chanting (alone or with others) can be especially grounding during high-stress moments.

      Tap Side-to-Side

      The “Butterfly Hug” uses bilateral stimulation to promote relaxation. Gently tap alternating sides of your body at a pace that feels calming.

      Take a Walk

      Walking helps discharge stress through movement. Pay attention to your steps, breathing, and muscle movement — especially helpful after intense weather events or long days of recovery work.

      Do Heavy Work

      Engaging large muscles through pushing, lifting, sweeping, gardening, or cleaning helps release stored stress and restore a sense of strength and agency.

      Push Against a Wall

      Using your body’s strength to push against something solid can help release excess energy and bring a sense of stability.

      *Of course if you’re in an unsafe area or hazardous conditions, follow all official guidance from national and local meteorological agencies and prioritize safety.

      Why These Tools Work

      All of these practices help regulate the nervous system — the foundation for how we think, feel, and respond during emergencies. When the body settles, decision-making improves, communication becomes clearer, and preparation becomes more effective.

      With consistent use, these tools:

      • Shorten recovery time after stress

      • Reduce the intensity of trauma responses

      • Increase confidence in future disaster preparedness

      • Build long-term resilience

      Simple Tools. Powerful Results.

      Other Helpful Reminders To Support Your Mental Well‑Being

      Severe weather can impact mental health long after the storm passes. Staying connected, checking in on one another, and offering practical support strengthens our community and helps everyone recover—together.

      • Name What’s Happening. Practice self-compassion and acceptance that you are doing your best. Stress, anxiety, grief, anger, fear, and overwhelm are all normal responses to uncertainty and trauma. Recognizing your response as valid and physiological helps reduce shame and guilt while naming and labeling your emotions can help your brain understand the bigger picture and process your feelings. 

      • Rebuild Safety in your Space. Prepare a storm plan or supply list, connect with your “pod”, and create cues of stability and steadiness, such as opening the curtains to let natural light in.

        • Maintain Your Routine. Follow your normal routine and keep a healthy rhythm of good sleep, healthy meals, and balanced activity. 

        • Cut Back on “Doom Scrolling”: Staying informed is helpful, but nonstop weather coverage and news can fuel anxiety. Take breaks to unplug, checking for updates at intermittent intervals instead of continuously.

        • Have Analog Activities Ready: Reading a book or simple leisure activities like puzzles, crafts, or coloring can redirect your mind and ease anxious thoughts. Slowing down also reminds your body and brain that there is no immediate urgency or threat.
      • Stay in Touch: Storms can feel isolating. Reach out to neighbors, friends or family by phone or video to check in and provide mutual comfort and reassurance. Ask open-ended questions to those in need of support with meals, rides, cleaning, or childcare: “What do you need most right now?”

      Resources for Resilience offers FREE weekly Listening Circles to help people navigate stress of all types. This is a space to learn, but most importantly to feel seen, heard, and connected.

      • Seek Professional Support When Needed: If stress or overwhelm feels too heavy, many confidential free resources are available. Don’t be afraid to reach out if you’re feeling particularly overwhelmed or fearful, or you simply need someone to talk to. You deserve immediate support no matter what you’re facing.

      Preparing For the Next Storm

      Extreme weather is more than just an environmental talking point — it has become one of the most significant long‑term threats to global stability. Its prominence and prevalence signals how urgently we need to strengthen both practical and emotional resilience for communities and critical systems everywhere.

      Weather-related trauma isn’t just about the loss and disruption that happens during the storm. It also includes the aftermath and the lasting impact of grief and uncertainty.

      By practicing nervous system regulation, we strengthen our capacity to respond rather than react to the next disaster that will inevitably come our way. This is not only helpful for ourselves, but also for our families, loved ones, and our communities.

      With these science-backed tools there is real hope for healing and recovery, and that’s why we do what we do. We think everyone, everywhere can use this valuable information!

      To learn more about our signature educational workshops and trainings, subscribe to our email list or explore our event calendar.

      We look forward to supporting you — before, during, and after the storm.

      RELATED POSTS

      Rapid Resets: Simple Tools & Tricks To Calm Down Fast

      August 29, 2025 | Resources for Resilience, RFR Signature Tools

      Our nervous system thrives on simple, consistent care. In our trainings workshops and professional development programs, we teach practical, science-based tools designed to help people calm down quickly during times of stress or overwhelm.

      One set of solutions that we frequently mention and use are called Rapid Resets. These are Resources for Resilience signature body-based tools designed to help calm the nervous system quickly after being activated or shut down. Each of these simple tools is backed by science, proven to help build resilience in every day life — useful for anyone, anywhere.

       

      The body learns safety through repetition and through small, intentional moments where we pause, breathe and become more present and aware of our self and our space. These micro-moments send powerful signals to the brain: ‘There’s no threat here. It’s safe to soften and slow down.’
      ⠀⠀⠀⠀⠀⠀⠀⠀⠀

      Who Are These Tools For?

      Rapid Resets are for ANYONE to use, but they’re specifically beneficial for two groups of people who are prone to chronic stress.

        1.  Individuals who don’t have access to traditional therapy due to systemic, cultural, economic, generational or personal factors.

        • Rural or Underserved Communities
        • Low-Income Individuals
        • Uninsured or Underinsured Populations
        • Non-English Speakers
        • Individuals with stigmas against emotional vulnerability or mental health support
        • Individuals who simply do not have time or energetic capacity to research, enroll or attend therapy.

        2. The selfless heroes and helpers who serve our communities every day in high-stress professions:

        • First Responders and Emergency Service Personnel
        • Healthcare and Behavioral Health Providers
        • Teachers, Educators, Caregivers
        • Community Leaders & Public Servants

        All of these groups face consistent risk of stress and burnout as they devote their energy to others, or their own wellbeing and safety. These simple tools can help everyone show up for their jobs and families as their best, most balanced self.

        When Should the Tools Be Used?

        The tools are useful anytime you feel out of your Resilient Zone. If you notice any of the following in your body, it may be a great opportunity to reset and regulate.

          • A racing or pounding heartbeat
          • Shallow or difficulty breathing
          • Tension or pressure in your chest, shoulders, stomach or throat
          • Clenched, tight jaw
          • Racing thoughts
          • Feeling numb or frozen
          • Sensitivity to noise or touch

          There are many rapid resets, but you don’t need to do them all. Even one or two can gently shift how you move through a stressful day.

          What are the Rapid Reset Tools?

          Our bodies dictate our stress response, so we can take control of our physical and mental states by moving our bodies in super-simple ways. Use these tools to help yourself or others when life gets tough.

          As you use them, make sure to pay special attention to any physical sensations in your body, or shifts in your mental state before, during and after. Do you feel lighter, or more settled?

          Some of the Rapid Resets are more passive, while others are active. Choose the best for you based on how much time or space is available to you. In this list we’ve also include helpful adaptations and variations so you can customize them for based on YOUR unique preferences, situation and environment.

          We regulate best with others, not alone. When someone’s amped up or shut down, they first need to feel seen, heard, and supported.

          CONNECT

          When things feel heavy, you don’t have to carry it all alone. As humans, we’re wired for connection and thus not meant to navigate hard moments together.

          When a person is anxious, overwhelmed, panicked, or angry, their nervous system is already struggling and in distress. In that state, the brain is scanning for cues to understand, “Am I safe? Am I alone? Is help available?”

          The last thing we need is a response from someone that tells us, “Figure it out. You’re on your own. or “You’re too much.” This may only deepen the sense of threat and drive the system further into fight, flight, freeze, or collapse, making regulation even harder. 

          Co-regulation, feeling safe with another person, is vital to start with before self-regulation. This is what helps bring the system back into balance by communicating  “You’re not alone. You’re safe now. You can rest.” 

          Taking time to talk to or connect with a loved one or another team member especially after a hard moment can help you both process the events of the day and ease yourselves into your time off. It might be as simple as both hearing the same sound, sharing the same rhythm, or breathing together for a few moments. When our systems sync up, the body often softens on its own, without forcing it. 

          • REFERENCE: Porges, S.
          • VARIATION: Pets count, too!
          Oxytocin is the brain’s naturally occurring neurotransmitter hormone released through warmth, touch, and movement. It down-regulates the body’s stress responses by telling us to  “connect and calm, or tend and befriend” rather than fight, flee, or freeze when we’re out of balance.

           

          SENSE IN

          Responding to a call, or feeling amped up? Take a minute to focus your breathing, heart rate, and muscle tension. As you do, pay special attention to any comfortable physical sensations or mental shifts that you might notice in your body, moving from your feet up to your head. Ask yourself, “Where do I feel most at-ease, or neutral, in my body right now?”

          The simple act of noticing– being a witness to oneself helps us get out of our “thought spirals” and experience our body and emotions without being overwhelmed by them.

           

          GROUND

          Feeling shaky or unsettled? Lean, stand, or sit on something solid. Notice the feelings of support when your feet, legs, back, or hands touch against surfaces for an extended period. Try softening and sinking into those surfaces. Focus on the physical sensations in your body, moving from your feet up to your head. How does your body connect to your surroundings? Reminder: You don’t have to hold yourself up. You’re here, you’re safe and being held by the earth and gravity.

          • BONUS: Touch something soft, smooth or another version of your favorite texture. Even better if it’s a pet!
          • VARIATION: Lying down on the floor can be especially relaxing and stabilizing. You can lie face down, or on your back–whatever is most comfortable for you.

           

          ORIENT

          Look around and take note of anything pleasing that catches your eye or ear. Perhaps it’s something small in your space you have never noticed before. Be sure to rotate/ turn your head and neck and, as you do, pay attention to any comfortable physical feelings you notice in your body as you scan your surroundings and shift your focus between close and distant objects.

          • BONUS: Make it a game by choosing your favorite color or shape to look for in the space.

           

          TAKE A SIP

          Pick up a glass of water or any beverage you like. Notice the weight, texture and temperature of it in the container it’s in. Take a sip. Focus on how the liquid feels in your mouth and throat – its temperature, its flavor, and texture. Notice the subtle physical sensations you experience as it travels down to your stomach.

          • BONUS: For a calming, soothing sensory experience, drink something warm like lemon water or herbal tea.
          • VARIATION: Eat a snack
          • REFERENCES: Quinlan, P.

           

          SING OR HUM

          Simple vocalizations can help calm the nervous system because it stimulates the vagus nerve. Try singing, whistling or humming on the way to your urgent calls or stressful meetings. Be sure to notice the sensations in your face and mouth, and pay attention to any vibrations in your chest. Close your eyes, and try to let go of any worries about how “silly” you may sound or look.

          • VARIATION: “Horse lips”.  Want to reset, connect, and co-regulate all at the same time? Try singing or chanting in unison with a group of other people.
          • REFERENCES: Fancourt, D.

           

          TAP SIDE-TO-SIDE

          ‘The Butterfly Hug’ is a simple tool for finding a sense of safety in the body and a calm mind through ‘bilateral stimulation.’

          Cross your arms and gently tap alternating sides of the body, typically the shoulders or upper arms in a rhythmic pattern. By stimulating both sides of the brain simultaneously, it can promote a state of relaxation to put your mind and body at ease. Tap at whatever speed that feels comfortable to you – some prefer fast, and some find more calm with slow.

          • BONUS: Try incorporating swaying or gentle rocking as you tap.
          • VARIATION: Wanting to be more discrete? Tap on your lap or the tops of your knees, or simply hold your hand on your chest.
          • REFERENCE: Stearns, S.| Artigas, L.

           

          TAKE A WALK

          Just finished a tough shift? Go for a walk, however time or distance works for your schedule. Focus on how your feet hit the ground, and how the muscles in your legs move, stretch, or flex. You may also notice changes in your breathing, heart rate, and muscle tension as you de-stress.

            • BONUS: Walking outdoors with sunlight and fresh air will have added health benefits. You can even ground barefoot in nature!
            • VARIATION: No where to go? March in place, either standing or in a chair.
            • REFERENCE: Teut, M

             

            DO SOME HEAVY WORK

            Feeling amped up after a tough few calls or meetings? We already know that exercise is a huge stress-reliever, but that option is not always available during a busy day. Instead, explore other resistance-based activities that engage the big muscles in your arms, legs and back: pushing, pulling, lifting, carrying, climbing, digging, squeezing, or sweeping. Notice the weight and pressure sensations in your body.

              • VARIATION: Want to double your health benefits, and your productivity? Gardening, landscaping, moving furniture, or deep cleaning all count as heavy work!

              PUSH AGAINST A WALL

              Use your big muscles to push against a wall. Feel the pressure and strength in your arms, legs, and back.

                • VARIATION: Don’t have a wall to use? Try simply pulling up from the bottom of a seat as you sit in a chair. Or if you don’t have a chair nearby, simply push your palms together as hard as you can.

                  • Regulate Together

                  • Feel Within

                  • Be Held

                  • Look Around

                  • Savor Flavor

                  • Vocalize It

                  • Tap to Reset

                  • Walk it Out

                  • Channel Your Power

                  • Press into Calm

                Pairing Rapid Reset Tools

                While each of these tools are effective on their own, we love pairing them up for the ultimate impact. Below are some of our favorite combinations, and videos to show how to use them in real-time.

                Additional Resources

                Want more? Check out the videos below, developed in partnership with Edutopia, to see how simple and easy-to-use these tools really are, especially for educators and caregivers.

                Simple Tools. Powerful Results.

                 

                Think of these self-regulation tools like ingredients for recipes. You can mix and match what feels good depending on the mood or occasion. Whether it’s a morning boost, a midday reset, or a calm evening winddown, these small practices help you shift your nervous system from a state of stress and tension, to one of safety and balance.

                 

                Want to stay connected? SUBSCRIBE to our email list to stay in-the-know on RFR’s news, events and initiatives.

                To learn about these tools and others, consider joining or booking one of our signature trainings and workshops. We look forward to seeing you soon!

                 

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                Simple Tools, Powerful Results: Accessible & Inclusive Stress-Management Strategies for those with Mobility Limitations

                Simple Tools, Powerful Results: Accessible & Inclusive Stress-Management Strategies for those with Mobility Limitations

                by | May 17, 2026 | , ,

                 Most nervous system regulation advice starts with movement: take a walk, tap side to side, push against a wall, or try other somatic "Rapid Resets." While movement can be incredibly helpful, it's not always possible or accessible. Sometimes you're in a meeting....