Tag: emergencypreparedness

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Emergency Preparedness – Staying Calm in an emergency

Staying calm during an emergency

Staying calm during an emergency is crucial,
as it helps you think clearly and make better decisions.

Here are some tips on how to maintain your composure in stressful situations:

  1. Know Your Plan: Familiarize yourself with emergency plans and procedures beforehand. Knowing what steps to take can reduce anxiety and help you act quickly.
  2. Practice Regularly: Conduct drills for different types of emergencies (e.g., fire, earthquake, medical emergencies). Regular practice can make you more confident and less anxious when a real situation arises.
  3. Focus on Breathing: Deep, slow breathing can help calm your nervous system. Try inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly through your mouth.
  4. Stay Informed: Keep up with local emergency alerts and updates. Reliable information can help you make informed decisions and reduce uncertainty.
  5. Prioritize Tasks: Identify the most important tasks and tackle them first. Breaking down the situation into manageable steps can help you stay focused and reduce feelings of being overwhelmed.
  6. Keep a Level Head: Try to stay rational and avoid panicking. Remind yourself that staying calm will help you handle the situation more effectively.
  7. Seek Support: If possible, work with others. Having a support system will help you stay calm and provide additional resources and perspectives.
  8. Use a Checklist: Prepare a checklist for emergencies, use it to guide your actions, and ensure you don’t overlook important steps.
  9. Stay Hydrated and Nourished: Physical well-being can impact mental clarity. Ensure you’re hydrated and have eaten, if possible, to maintain good energy levels.
  10. Practice Self-Care: In the aftermath of an emergency, take time to process the experience and care for your emotional well-being. Seeking support from friends, family, or professionals can be helpful.

Enhancing your ability to remain calm and manage emergencies more effectively involves a combination of preparation, practice, and mental strategies.

Educate Yourself

Develop an Emergency Plan

  • Create a Plan: Outline steps for different scenarios, including evacuation routes, communication methods, and meeting points.
  • Establish Roles: If you live with others, assign roles and responsibilities to each person in an emergency.

Prepare an Emergency Kit

  • Emergency Supplies: Assemble a kit with essentials such as food, water, medications, first aid supplies, flashlights, batteries, and important documents.
  • Regular Updates: Check and update your kit regularly to ensure items are current and functional.

Practice Regularly

  • Conduct Drills: Regularly practice your emergency plan with your family or household members.
  • Simulate Scenarios: Engage in different emergency scenarios to practice quick decision-making and problem-solving.

Stay Calm in the Moment

  • Pause and Breathe: When an emergency arises, take a moment to breathe deeply and assess the situation before reacting.
  • Focus on What You Can Control: Concentrate on actions you can take rather than what you cannot control.

Use Stress-Reduction Techniques

  • Mindfulness and Meditation: Practice mindfulness or meditation to improve your ability to stay calm under pressure.
  • Visualization: Imagine yourself handling emergencies successfully to build confidence and reduce anxiety.

Stay Informed and Connected

  • Emergency Alerts: Sign up for local alerts and notifications for timely updates.
  • Communication Plan: Plan to stay in touch with family and loved ones during and after an emergency.

Enhance Emergency Problem-Solving Skills

  • Decision-Making Practice: Engage in activities that improve decision-making skills, such as strategic games or problem-solving exercises.
  • Stay Flexible: Be prepared to adapt your plan as situations evolve.

Build Emotional Resilience

  • Develop a Support Network: Cultivate relationships with people who can provide emotional support during crises.
  • Seek Professional Help: If you struggle with anxiety or stress, consider speaking with a mental health professional for guidance.

Reflect and Learn

  • Post-Incident Review: Afterwards, reflect on what went well and what could be improved. Use these insights to refine your plans and response strategies.
  • Continuous Improvement: Regularly review and update your emergency plans and skills based on new information or experiences.

Integrate these practices into your routine, and you’ll enhance your ability to remain calm and manage emergencies more effectively, ultimately increasing your safety and preparedness.

Stay Vigilant and Be prepared

In addition, take these steps to ensure you and your loved ones are better prepared to handle emergencies effectively. It’s always better to be proactive than reactive for safety and preparedness.

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Emergency Preparedness, The Rule of Threes

Emergency - The Rule of Threes

In an emergency, you will not last more than …

  • Three seconds without staying calm
  • Three minutes without breathing
  • Three hours without taking shelter
  • Three days without water
  • Three weeks without eating
  • Three months without community

Numbers are not concrete because they depend on the situation, environment, and person, but the rule of three gives us a solid base

In an Emergency -Stay Calm, Apply First Aid, Find shelter, Find water, Find food, Build community

  1. Stay Calm: Your initial response in an emergency should be to stay calm and think clearly. This will help you make rational decisions and manage the situation effectively.
    Stop, Look, Listen, Smell, and Breathe
  2. Apply First Aid: Tend to any injuries and provide first aid to yourself and others if needed. This might include treating wounds, administering CPR, or stabilizing injuries.
    https://www.nwsurvival.us/2024/05/15/cpr-aed-and-first-aid-training/
  3. Find Shelter: Secure a safe place to protect yourself and others from environmental hazards. Shelter is crucial during an emergency for maintaining safety and comfort. https://www.nwsurvival.us/2018/06/26/tarp-shelters-learn-them-love-them/
  4. Find Water: Locate a source of clean drinking water. Staying hydrated is essential for survival and overall health. https://www.nwsurvival.us/2018/05/31/water-is-life/
  5. Find Food: Source food to maintain energy and nutrition. This can involve foraging, hunting, or rationing existing supplies.
  6. Build Community: Strengthen your group’s cohesion and collaborate with others. This can include:
    • Assessing Skills: Identify and utilize the skills of each member for tasks such as first aid, navigation, and cooking.
    • Assigning Roles: Delegate tasks to ensure everyone contributes and meets all needs efficiently.
    • Sharing Resources: Pool resources and share information to maximize survival chances during an emergency.
    • Supporting Each Other: Provide emotional support and encouragement to boost morale and maintain a positive group dynamic.
    • Creating Plans: Work together to develop plans for long-term survival, including safety strategies and ways to signal for help.

Building a strong community in an emergency can improve resilience and increase the chances of a successful outcome.

Stay Vigilant and Be prepared

In addition, take these steps to ensure you and your loved ones are better prepared to handle emergencies effectively. It’s always better to be proactive than reactive for safety and preparedness.

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Emergency Planning – National Preparedness Month – Time to Prepare

Emergency strikes

National Preparedness Month is observed every September in the United States to promote awareness and encourage emergency preparedness. It’s a time for individuals, families, and communities to review and enhance their emergency plans, ensure they have the necessary supplies, and understand how to respond accordingly to different disasters.

National Preparedness Month typically focuses on a specific theme or set of themes. These provide guidance on various aspects of preparedness, such as creating emergency kits, developing communication plans, and staying informed about potential hazards.

Preparing for different types of disasters can certainly make a big difference in how you and your family handle emergencies. Here’s a simple guide to get started:

1. Assess Your Risks

  • Identify Hazards: Consider the types of disasters that are most likely to affect your area, such as hurricanes, earthquakes, floods, wildfires, or severe storms, and prepare accordingly.
  • Review Past Incidents: Look at past emergencies in your region to understand what could happen.

2. Create a Family Emergency Plan

  • Communication Plan: Establish how your family will communicate if separated. Choose a meeting spot and designate a family contact person outside your area.
  • Evacuation Plan: Identify multiple evacuation routes from your home and workplace. Know where your local shelters are located.
  • Emergency Contacts: List important contacts and share them with every family member.

3. Build an Emergency Kit

  • Basic Supplies: Include items like water (two gallons per person per day for at least three days), non-perishable food, a flashlight, batteries, a first aid kit, and a battery-powered or hand-crank radio.
  • Personal Items: Add medications, important documents (e.g., IDs, insurance papers), and personal hygiene items.
  • Hygiene Supplies: Poor hygiene is a leading cause of illness during disasters.
  • Special Needs: Don’t forget supplies for babies, elderly family members, or pets.
  • Recommended Supplies List

4. Stay Informed

5. Practice and Review

  • Drills: Regularly practice your emergency plans with your family. Conduct fire drills, tornado drills, and other scenario-based exercises, particularly the ones of most concern to you, in your area.
  • Update Plans: Review and update your plan and emergency kit annually or whenever there’s a change in your family situation. Additionally, consider having plans based on the seasons, especially the contents of your emergency kits.

6. Get Involved

  • Community: Join local preparedness programs or workshops. Being part of a community effort can surely provide additional resources and support.

7. Develop Emergency Skills

  • CPR/AED – First Aid: This training is a crucial component of first aid preparedness. Knowing how to perform CPR and use an AED can make a life-saving difference in emergencies. Basic first-aid skills can be a game changer in a disaster.
    Schedule your private group session today
  • Stop The Bleed: Blood loss is the number one preventable cause of death after injury. Learning the skills to identify and treat traumatic life-threatening bleeding is extremely valuable when your local EMS is overwhelmed by a disaster.
    Register Here

Stay Vigilant and Be prepared

In addition, take these steps to ensure you and your loved ones are better prepared to handle emergencies effectively. It’s always better to be proactive than reactive for safety and preparedness.

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Stop The Bleed

Stop The Bleed

QUICKLY IDENTIFY AND TREAT LIFE-THREATENING BLEEDING

Stop the Bleed course teaches the basics of seeing and treating life-threatening bleeding.

Students will have lessons and hands-on training to learn how to apply direct pressure and use dressings and tourniquets to stop bleeding.

You never know if you will need to help someone with life-threatening bleeding. The help given by an immediate responder can often mean the difference between life and death, even before professional rescuers arrive. You don’t need medical training!

Register Here

Stop the Bleed is a nationwide campaign to teach people how to save lives quickly. No matter how fast emergency responders arrive, bystanders will always be the first on the scene. It only takes a few minutes for a person to die from blood loss. So, it’s important to stop blood loss quickly. Using a few easy steps, you can keep the injured person alive until emergency care arrives. With the right training, YOU can help save lives!

Here’s a basic overview of what to do if someone is bleeding heavily

Call for Help: Dial emergency services immediately. If you’re in a situation where you can’t make the call yourself, ask someone else to do it.

Protect Yourself: If possible, wear gloves or use a barrier to avoid contact with blood.

Apply Pressure: Use a clean cloth, bandage, or even your hands to apply firm pressure directly to the wound. Do not remove any objects that may be embedded in the wound.

Elevate: If possible and it doesn’t cause more pain or injury, elevate the injured area above the level of the heart to help reduce bleeding.

Use a Tourniquet: If bleeding is severe and doesn’t stop with direct pressure, apply a tourniquet above the wound (closer to the heart) but not on a joint. Tighten it until the bleeding stops and note the time it was applied.

Monitor and Reassure: Keep an eye on the person’s condition and try to keep them calm and comfortable until help arrives.

This course is two hours in length. All students will receive a certificate of participation upon completion of the course. The class is taught by an experienced CPR/AED First Aid and Advanced Bleeding Control instructor. Parking is free.

Register Here

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CPR AED and First Aid training in a business setting.

CPR AED First Aid

Here are the top 10 reasons why CPR, AED, and First Aid training is vital for businesses

Employee Safety

Businesses are responsible for the safety and well-being of their employees. Training staff in CPR, AED, and First Aid ensures that immediate assistance is available during medical emergencies, reducing the risk of severe outcomes from accidents or health issues at work.

Many industries and countries have regulations that require businesses to provide CPR, AED, and First Aid training, especially in high-risk environments. Compliance helps avoid legal penalties and ensures businesses meet their occupational health and safety obligations.

Reduction in Workplace Incidents

Trained employees can quickly and effectively respond to emergencies, potentially reducing the severity of injuries and medical conditions. This quick response can lower the number of days lost to injury and illness, maintaining productivity and reducing workers’ compensation claims.

Increased Confidence and Morale

Employees trained in CPR, AED, and First Aid feel more confident and secure knowing they can handle emergencies. This training fosters a sense of empowerment and care among the workforce, leading to higher morale and a supportive work environment.

Preparedness for Cardiac Emergencies

Cardiac arrests can occur unexpectedly, even in seemingly healthy individuals. Having employees trained in CPR and AED usage ensures that immediate and effective intervention is available, which is crucial since the survival rate significantly decreases with each minute of delay.

Improved Team Dynamics

First Aid, CPR, and AED training often involve teamwork and coordination. This training can strengthen team dynamics and communication skills, which are beneficial during emergencies and everyday business operations.

Enhanced Customer Safety

In businesses that interact with the public, having staff trained in emergency response ensures the safety of customers and clients. This readiness can enhance the company’s reputation as a safe and responsible organization, which is particularly important in the hospitality, retail, and public services sectors.

Reduced Liability

Proper training can protect businesses from potential lawsuits or liability claims that may arise from inadequate response to emergencies. Demonstrating that staff are trained and prepared to handle emergencies can mitigate legal risks and provide a strong defense if incidents occur.

Faster Recovery from Incidents

Prompt and effective response to injuries or health issues can lead to quicker recovery times for affected individuals. This quick action can minimize downtime and disruption, helping businesses maintain continuity and reduce the impact on operations.

Corporate Social Responsibility

Providing CPR, AED, and First Aid training is part of a broader commitment to corporate social responsibility. It shows that a company values the health and safety of its employees, customers, and the community, enhancing its reputation and building trust with stakeholders.

    Schedule your training today!

    Real-Life Scenarios Illustrating the Importance of CPR, AED, and First Aid Training

    1. Workplace Cardiac Arrest: An office worker collapses from a sudden cardiac arrest. A colleague trained in CPR and AED uses the skills to restore the person’s heartbeat before the ambulance arrives, significantly increasing the chance of survival.
    2. Choking Incident in a Restaurant: A customer starts choking at a busy restaurant. The quick intervention of a staff member trained in the Heimlich maneuver prevents a potentially fatal situation.
    3. Construction Site Injury: A construction worker suffers a severe cut from machinery. A trained colleague applies proper first aid techniques to stop the bleeding and stabilize the injured worker, preventing further complications until professional help arrives.
    4. Office Seizure: During a meeting, an employee has a seizure. Immediate first aid response by trained staff ensures the safety of the individual, preventing injury from the seizure and providing comfort until medical professionals take over.
    5. Retail Store Fall: A customer slips and falls in a retail store, suffering a head injury. Quick response from trained employees in providing first aid and managing the situation ensures the customer receives the necessary care, reducing the risk of serious injury.

    By incorporating CPR, AED, and First Aid training into their safety protocols, businesses not only fulfill legal and ethical responsibilities but also create a safer, more resilient, and more productive work environment.

    Schedule your training today!

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    CPR AED and First Aid training

    CPR, AED, and First Aid training
    CPR, AED, and First Aid training

    CPR , AED, and First Aid training are paramount for several reasons:

    Life-Saving Skills

    CPR , AED, and First Aid training equips individuals with the ability to respond effectively to medical emergencies. In situations like cardiac arrest, choking, or severe injuries, prompt and proper intervention can mean the difference between life and death. Knowing CPR, how to operate an AED, and basic first aid techniques can significantly increase the chances of survival until professional medical help arrives.

    Immediate Response

    Emergencies can occur anywhere, anytime. Having people trained in CPR, AED, and First Aid within communities, workplaces, and homes ensures that there are individuals ready to respond immediately in case of an emergency. This immediate response can stabilize the patient and improve outcomes.

    Prevention of Further Injury or Damage

    Properly administered first aid can prevent a minor injury from escalating into a major one. For instance, applying the correct bandaging techniques to stop bleeding or stabilize a broken bone can prevent further damage or complications.

    Empowerment and Confidence

    CPR, AED, and First Aid training empower individuals by giving them the knowledge and skills to take control of emergency situations. This confidence can make a significant difference in their ability to respond effectively under pressure.

    Public Health Impact

    A well-trained populace contributes to a safer community. When more people are trained effectively, the overall resilience of a community increases, and the potential to save lives in emergencies rises.

    In many professions, such as healthcare, childcare, lifeguarding, and fitness training, CPR, AED, and First Aid certification may be required by law or as part of professional standards. Having these certifications not only ensures compliance but also enhances professional credibility.

    Family Safety

    This training is invaluable for families. Knowing how to respond in medical emergencies at home can make a critical difference in the outcome for loved ones.

    Disaster Preparedness

    In times of natural disasters or other emergencies when medical services may be overwhelmed or delayed, individuals with good training become even more essential. They can provide crucial assistance to those in need until formal medical help becomes available.

    Overall, This training is an indispensable skills that can save lives, prevent further injuries, and contribute to safer and more resilient communities.

    Setup your Class Today!

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    A Guide to Disaster Preparedness during Civil Unrest

    disaster preparedness

    Introduction:

    In an ever-changing world, civil unrest can emerge unexpectedly, challenging the stability of communities and putting citizens at risk. While we hope for peace, it is essential to be prepared for the unexpected, as hope is not a strategy. This article aims to provide a starting point for disaster preparedness during civil unrest, equipping you with the knowledge and resources necessary to navigate challenging times.

    Stay Informed:

    Knowledge is a powerful tool in times of civil unrest. Stay informed about local and global events through reliable news sources. Social media can be a valuable tool for real-time updates, and disaster preparedness, but verify information before sharing, as misinformation can spread quickly during periods of unrest.

    Develop a Communication Plan:

    Establish a communication plan with family, friends, and neighbors. Identify primary and alternative communication methods, such as text messages, social media, or walkie-talkies. Having a designated meeting point or a centralized contact person can help in case regular communication channels are disrupted.

    Create a Disaster Preparedness Emergency Kit:

    Prepare an emergency kit that includes essential supplies for at least 72 hours.

    • Non-perishable food items,
    • Water (one gallon per person per day – minimum),
    • First aid supplies,
    • Prescription medications,
    • Flashlights and Batteries,
    • Important documents (ID, insurance papers, etc.),
    • Cash in small denominations,
    • Basic hygiene items

    Secure Your Home:

    Take measures to secure your home in case of civil unrest. Reinforce doors and windows, and consider investing in a home security system. Create a safe room where you can seek refuge if necessary. Develop evacuation routes and practice them with your family.

    Stay Neutral and Avoid Conflict:

    In times of civil unrest, tensions can run high. It is crucial to remain neutral and avoid engaging in confrontations. If possible, stay indoors and away from crowds. Do not participate in activities that could escalate the situation.

    Know Your Community:

    Build relationships with your neighbors and community members. In times of crisis, a strong support network can be invaluable. Collaborate on neighborhood watch programs or community emergency response teams to enhance overall preparedness.

    Stay Physically and Mentally Prepared:

    Maintain your physical and mental well-being. Regular exercise, a healthy diet, and sufficient sleep contribute to overall resilience. Practice stress-reducing activities such as meditation or deep breathing exercises to cope with the emotional toll of civil unrest.

    Know Your Rights:

    Familiarize yourself with your legal rights and responsibilities during civil unrest. Understand the local laws and regulations governing peaceful assembly and the role of law enforcement. Document any encounters with authorities for future reference.

    Conclusion:

    Civil unrest can be a challenging and unpredictable situation, but with proper disaster preparedness, individuals can increase their resilience and enhance their ability to navigate these tumultuous times. By staying informed, creating communication plans, securing homes, building community connections, and maintaining overall well-being, individuals can contribute to a safer and more resilient society in the face of civil unrest.

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    Autumn is here it’s time to update your kits, winter is coming!

    The most important tool you have, is your mind, use it. I love spending time in the Central Oregon high desert during the transition from summer to fall. One thing that hits home in the NW when you are east of the Cascades is the extreme temperature variance that occurs each day. It can swing as much as 40 degrees on any given day. Granted the desert is typically the land of extremes, but it started me thinking.

    Update your kits

    We should all have a schedule, albeit flexible, that we live by when it comes to our kits. Just like our smoke detector batteries, we need to update our kits for the season ahead. In the high desert during this time of year, a night out without the proper outerwear or shelter will be extremely miserable if not worse.

    Not just when, but where

    It is important for us to not only consider where we are but what season is coming.

    West of the Cascades it is generally a swing between moderate temperatures and miserably wet. If you are not prepared to protect yourself from the wet you could suffer from hypothermia in weather as warm as 60 degrees. We need to carry rain gear and synthetic or non-cotton clothing, I would say all year in the NW.

    East of the Cascades it is critical to be prepared to handle extreme cold, low humidity, snow, and ice. When the temperature quite often drops into the 20’s at night we also need to consider carrying an emergency shelter for the event that we need to spend a night out. Without it, we may not survive.

    Choose wisely

    There is an adage, “Cotton kills”, that we live by in the outdoors. It comes from the fact that when cotton gets wet, be it from sweat, rain, melting snow, or falling in the river, it will quickly deplete our ability to maintain our body temperature. Cotton holds on to water and when against our skin our bodies spend a lot of energy trying to warm it up. Often leading to hypothermia in the wild. Although you will almost certainly find a cotton t-shirt in my pack, nothing is as cozy to sleep in, it will not be my primary clothing.

    Natural fiber substitutes for synthetic

    I am a big fan of natural fiber clothing and will always choose it over synthetic, call me old school if you like. Two of my favorite natural fibers for the outdoors are wool and silk. Most people are familiar with the value of wool. We see it in the movies. Pre-1990 veterans are all too familiar with wool and how well it works in all climates. It is a natural wicking fiber and hydrophilic, which keeps the moisture off of you.

    Silk, on the other hand, is not as well known for its value in the wild. I have been using silk in the wild for at least 30 years. It is light, durable, warm, and fire-resistant. Not to mention how wonderful it feels against your skin. Silk is also a great wicking fiber. But for me, perhaps odd to you, its most valuable quality is its fire resistance. One thing I spend a lot of time doing in the wild when it is cold is messing with fire. Whether it is for cooking, warmth or entertainment. I have found that a good pair of silk glove liners, very thin gloves meant to be worn inside a pair of gloves, are indispensable. They offer great tactility and dexterity, but most importantly they don’t melt.

    Always remember your feet

    I cannot stress this enough, if you don’t take care of your feet, they will not take care of you. I have a proclivity for the wilderness, but the truth of the matter is that most of us will find ourselves in an urban or suburban area when we need our kits to survive. In the wilderness, the rule is to stay put and wait for help. In an urban or suburban environment being able to walk 2 miles could mean the difference between a hot meal and a miserable night.

    We don’t always dress for survival it is quite rare that we do. So we need to have good sturdy footwear in our kits. Even if we stay put and wait, a cold night with boots will be a lot better than with your flip-flops.

    Forethought is your friend

    The most important tool you have, is your mind, use it. If we devote just a small amount of time at the turn of each season to look ahead and update our kits appropriately, it will make a world of difference should we need to use them. Remember, we don’t plan on having a house fire, but we still have fire extinguishers and smoke detectors. If you don’t have an emergency kit in your house and car, now is a good time to fix that. There is nothing more important than our families, let’s take care of them.

    As Always,
    Stay Vigilant and Be Prepared
    Posted on

    August Heat

    It’s been hot here in Portland and there has been an uptick in aggression and erratic behavior in people. It seems like everyone I talk to feels like life is throwing them a lot of unexpected challenges of all kinds. I myself have encountered a lot of erratic and aggressive drivers. I’m bringing this up because it got me thinking about self-regulation in stressful situations, like a natural disaster, a mass shooting, or economic collapse. When we experience stress our body releases the stress hormone cortisol, and the sympathetic nervous system is activated. This can evoke the fight, flight, or freeze response. This can be useful if you can regulate it. That is because you will start losing some of your brain’s function and that won’t do anyone good. I’m going to list below a few techniques I like to use to manage my nervous system and at the end, I will describe a possible real-world emergency and how you can incorporate these techniques. 

    First, breathe. And I’m not talking about those shallow chest breaths most of us do when we aren’t being aware of our breathing. I’m talking about slow and deep belly breaths. You know you are doing it right if you are keeping your shoulders relaxed and you can watch your belly expand and contract with each breath. This breath uses your diaphragm, the muscle between your lungs and your intestines, to pull air into the lower part of your lungs. This fills your lungs more completely and is much more effective at calming your nervous system. I find it helpful to visualize it, so here’s a picture. By focusing on your breath, you are bringing yourself back into your body and lessening the negative effects of a stress response.

    breathe-fully

    Second, take a break. If it is possible, step away for a moment and collect yourself and take a few breaths. If you are stressed, it is very easy to get fixated on the situation at hand and often it can do more harm than good. If you are becoming overwhelmed, do yourself and everyone else a favor and step back, even if it’s for 5 minutes. This action alone can significantly improve your problem-solving abilities.

    Third, tune into your five senses. Tune in to each of your senses, one at a time, and identify 3-5 things that you are experiencing. This can be done at any point. Tune in and start with whatever sense you’d like. For example, say I have PTSD and I am triggered by something in my environment. I know there is no threat but now my body is pumping cortisol into my bloodstream, my thoughts are becoming scattered, and my hands start to shake. I’m able to recognize what is happening and I start with the first thing in the environment I notice. Mmmm, I smell cookies… the wood stove, and pine. I hear the piano, laughter, and crackling wood. I could taste the cookies, the wine, or the roast. I can feel the hardwood floor, the heat from the fire, and the soft blanket. I can see my favorite ornament, presents, and the cat curled up under the tree. This quick exercise quickly reduces your fight, flight, or freeze response and calms your nervous system. If it doesn’t work right away, keep trying, remember to breathe, or change your environment.

    images

    There are many ways that you can calm yourself down. These are just a few of them that are effective with my clients, and community. Next, I am going to walk through a possible scenario.

    Let’s say I hear a gunshot come from my neighbors’ house. My nervous system is now on high alert. Instead of panicking, the first thing I’m going to do is take a few deep breaths as I assess the scene. I can safely observe with my eyes 3 things: their kitchen light is on, the front door is wide open, and their children ran across the street to the neighbors. Next, I don’t hear anything coming from the house, I hear the children crying, and I hear the neighbor say that they are calling 911. Then I remind myself, breathe. Next, I smell gasoline, the lavender bush I’m standing next to, and smoke. Breathe. Taste doesn’t apply to this situation. So next, touch. I can feel the sweat on my brow, my shaking hands, and my 9mm. Breathe. Before I act, I make sure I am grounded and regulated. Breathe. Now that I’m managing and aware of my nervous system I can continue with the next steps, all while continuing to regulate my nervous system and assess the scene. Breathe. In this moment I have been able to regulate without taking a break so I continue. However, after the event when there is no immediate danger and everyone is safe, one of the police officers asks me to debrief. At this moment, I realize I’m having a difficult time forming words because my nervous system is still on high alert. So, before I try to dive in, I take a break. I ask for some water, I step back, and I focus on my breathing. Then, when I am calm and feel that I can communicate more clearly, I approach the officer.

    images (1)

    Using these techniques means the difference between being helpful or harmful. Breathing helps you physically regulate your nervous system, by focusing on what you sense in your environment, you are interrupting your erratic thoughts, and by taking a break you are creating an environment in which you can do those things. We can not control our bodies automatic responses but we can attempt to manage them, allowing us to make safer, and more effective decisions. So, instead of laying on your horn because someone didn’t see your blinker and let you into their lane, take a deep breath, assess the situation, and try again. 😉

    Sam

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    Happy Independence Day

    Good Morning Citizens

    I beg of you one thing on this Independence Day. Please take a few minutes to consider this.

    It was on this day, or close to it, 243 years ago that the wealthiest and most educated men of the colonies, if not the world, pledged their lives, fortunes, and sacred honor to embark on the most audacious of endeavors.

    They made a conscious and calculated decision to rise and stand against the most powerful government and military in the world. They did this at the greatest of personal peril and some paid the ultimate price for this decision. Most paid with their fortunes as well, but none paid with their honor.
    The reasons for this seemingly sacrificial act are diligently listed in The Declaration of Independence. If you haven’t read it recently or at all, today is a great day to do so. http://www.ushistory.org/Declaration/document/

    We live in the country generated by this audacious act of treason against the empire. But, it is not the country they dreamed of. It has been perverted and distorted by greed and avarice. Our Federal government is bloated and unconstitutional. You may find that it is now the very same tyrannical, over-reaching, self-serving empire these men deemed a sufficient catalyst to risk everything and start anew.

    “These are the times that try men’s souls. The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands it now deserves the love and thanks of man and woman. Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.”

    Thomas Paine, December 1776

    Happy Independence Day!

    As Always,
    Stay Vigilant and Be Prepared