The 54321 technique in trauma therapy is a mindfulness exercise that helps to calm down and stay in the present moment. It uses the senses (sight, touch, hearing, smell, taste) to focus attention on the immediate surroundings, thereby diverting attention from distressing thoughts.

Diaphragmatic breathing (Clark, Salkovskis, & Chalkley, 1985) Often complements relaxation in exposure-based treatments and is used to reduce breathing rate. The procedure is relatively simple and involves replacing shallow or upper chest breathing with deep diaphragmatic inhalation and exhalation. In addition to changing the allocation of their breathing, patients are taught to monitor and accelerate the speed at which they inhale and exhale, so that exhalations last about five seconds and inhalations about four seconds. This has the effect of minimizing hyperventilation and, when the procedure has been comprehensively combined with progressive muscle relaxation, inducing a relaxed state.

Diaphragmatic breathing (Clark, Salkovskis, & Chalkley, 1985) is often used in exposure-based treatments to reduce respiration rate and complement relaxation. This technique replaces shallow chest breathing with deep diaphragmatic breaths. Patients learn to pace their breathing, with exhalations lasting about five seconds and inhalations about four seconds, minimizing hyperventilation and inducing relaxation when combined with progressive muscle relaxation.

Deep breathing helps reduce stress, promote relaxation, and improve overall well-being. By consciously and deliberately controlling your breath, you calm your body, which can reduce anxiety and tension. This technique supports centering yourself and finding inner peace.

Autogenic Training, also known as autogenic training according to Schultz, is a relaxation method developed in the 1920s by the German psychiatrist Johannes Heinrich Schultz. It is based on autosuggestion and aims to achieve a state of deep relaxation through concentration and mental exercises. Here are the basic principles and techniques of autogenic training:
1. Self-Relaxation: Deep physical and mental relaxation is achieved through concentration on specific formulas or suggestions.
2. Repetition: Regular practice and repetition of the formulas are crucial for success.
3. Self-Control: The method promotes self-control and helps to better manage stress and tension.

Progressive Muscle Relaxation (PMR), also known as Progressive Muscle Relaxation (PMR), is a relaxation technique developed by American physician Edmund Jacobson in the 1920s. The goal of this method is to reduce muscle tension and thereby lower the general stress level.

Pay attention to the sensations during relaxation.

Benefits of Progressive Muscle Relaxation • Stress reduction: Lowering the general stress level and promoting physical and mental relaxation. • Better sleep: Promoting deeper and more restful sleep. • Pain relief: Relief from tension headaches and other pains caused by stress. • Improved body awareness: Increasing awareness of physical sensations and tension states.

Regularity: Daily practice sessions of 10-20 minutes can bring the best results.

PMR can be useful in many contexts, from stress management in daily life to supporting the treatment of anxiety disorders and sleep disorders.

Progressive muscle relaxation (PMR) is a relaxation technique developed by the American doctor Edmund Jacobson in the 1920s. The aim of this method is to reduce the tension of the muscles and thus reduce the general stress level.

Pay attention to the sensations during relaxation.

Benefits of progressive muscle relaxation

• Stress reduction: lowering the general stress level and promoting physical and mental relaxation.

• Better sleep: Promoting a deeper and more restful sleep.

• Pain relief: Relief of tension headaches and other stress-induced pain.

• Improved body perception: Increased awareness of physical sensations and states of tension. Regularity: Daily exercise sessions of 10-20 minutes can bring the best results.

PMR can be useful in many contexts, from coping with stress in everyday life to support in the treatment of anxiety and sleep disorders.

We are facing a situation here that triggers anxiety and fear in you, and we will address this using the technique of Applied Relaxation (according to Lars-Göran Öst). This method goes beyond simple relaxation exercises. You learn not only to relax your muscles, but to actively apply this relaxation to specific situations and stimuli that are known to trigger anxiety and fear. By using this technique, we can specifically work on the triggers of your anxiety and change your reactions to them.

We are facing a situation here that triggers fear in you, and we will address it with the help of the technique of Applied Relaxation (according to Lars-Göran Öst). This method goes beyond simple relaxation exercises. You will not only learn to relax your muscles, but also actively apply this relaxation to certain situations and stimuli that are known to trigger fear. By using this technique, we can work specifically on the triggers of your fear and change your reactions to it.

Visualizing, also known as mental imagery or imagination exercise, is a technique for emotion regulation in which one imagines positive images, scenarios, or memories to influence and control one's emotions.

Here are some steps on how to apply visualization for emotion regulation:

1. Quiet place: Find a quiet and comfortable place where you are undisturbed.
2. Relaxation: Sit or lie down comfortably and take a few deep breaths to relax.
3. Set goal: Determine the goal of your visualization, e.g., stress reduction, anxiety management, or strengthening self-confidence.
4. Choose positive image: Select an image or scene that makes you happy and calm. This can be a place in nature, a beautiful memory, or a future event.
5. Include details: Imagine the scene as vividly and detailed as possible. Integrate all senses – seeing, hearing, smelling, feeling, and tasting.
6. Feel emotions: Try to really feel the positive emotions associated with the scene. Let these feelings flow through your body.
7. Stay: Remain in this imagination for a few minutes and enjoy the positive emotions.
8. Return: Return slowly and consciously to the present, maintaining the positive feelings for as long as possible.

is a technique that evokes positive mental images to achieve a soothing effect

The "Finding Your Safe Inner Place" technique in trauma therapy helps you create an inner refuge where you feel safe and secure. This can help you reduce stress, alleviate anxiety, and provide a sense of control and safety in challenging situations. The safe inner place acts as a mental retreat, promoting relaxation and emotional regulation, and allows you to practice self-care. By regularly practicing this technique, it becomes easier to access this place, helping you find peace and stability whenever needed.

The "Safe Place" technique in trauma therapy helps you create an inner retreat where you feel safe and secure. This can help you reduce stress, diminish anxieties, and give you a sense of control and safety in distressing situations. The safe inner place serves as a mental refuge, promotes relaxation and emotional regulation, and enables you to practice self-care. Through regular practice of this technique, it will become easier for you to access this place and benefit from it by consciously taking time to find peace and stability.

The "Inner Helper" technique is used in psychotherapy to mobilize inner resources and strengths. It is particularly suitable for stress management, increasing self-esteem, reducing anxiety and insecurity, as well as promoting creative problem-solving.

Benefits for the patient:

• Activation of inner strengths: Recognizing and utilizing one's own abilities.
• Promotion of imagination: Development of creative solution approaches.
• Improved emotional regulation: Better management of negative emotions.
• Long-term support: Using a memory anchor for future difficult situations.

This technique helps to approach challenges with more self-confidence and creativity.

The "Inner helper" technique is used in psychotherapy to mobilize inner resources and strengths. It is particularly useful for stress management, boosting self-esteem, reducing anxiety and insecurity, and fostering creative problem-solving.

Benefits for the patient:
- Activating inner strengths: Recognizing and utilizing personal abilities.
- Enhancing imagination: Developing creative solutions.
- Improving emotional regulation: Better managing negative emotions.
- Long-term support: Using a memory anchor for future challenging situations.

This technique helps patients approach challenges with increased confidence and creativity.

The Light Beam Method, also known as the "Light Beam Technique" or "Beam of Light Technique", is a visualization and imagination method used in trauma therapy. This technique is used to support traumatizedindividuals in processing their traumatic memories and associated emotions. Here is an overview of how and for what the Light Beam Method is used:

Application of the Light Beam Method

1. Introduction and Preparation: - The therapist introduces the patient to the method and explains the process. - A relaxed and safe environment is created to strengthen the patient's trust.
2. Visualization: - The patient is asked to imagine a light beam. This light beam can have a specific color that has a calming or healing effect on the patient. - The light beam is described as powerful, safe, and protective.
3. Focus on the Trauma: - The patient directs the light beam toward the traumatic memory or the bodily sensation connected to the trauma. - The light beam serves to illuminate the distressing memory and alleviate the emotional pain.
4. Healing and Integration: - While the light beam is directed at the traumatic memory, the patient is encouraged to feel the healing effect of the light beam. - The therapist supports the patient in incorporating positive feelings and resources into the process. - The traumatic memory can thereby lose intensity and be better integrated into the overall personality.

What the Light Beam Method is used for:

1. Reduction of Trauma Stress: - The method helps reduce the emotional burden and stress caused by traumatic memories. - The light beam has a calming and supportive effect, helping the patient feel safer and more in control.
2. Promotion of Healing: - Through the visualization of the healing light beam, the patient can bring positive and healing energy into the process. - This can strengthen the feeling of hope and healing and support the path to recovery.
3. Increase of Self-Confidence and Self-Control: - The method strengthens the patient's awareness of their own resources and abilities to cope with traumatic experiences. - The patient learns that they can actively contribute to their own healing.
4. Integration of Positive Resources: - By incorporating positive resources and feelings during the application of the light beam, the healing process is supported. - This helps the patient strengthen positive associations and memories and replace negative ones with positive ones.

The Light Beam Method is a gentle but effective technique that can be used in combination with other therapeutic approaches in trauma therapy. It offers patients a way to process their traumatic memories in a safe and controlled framework and activate their self-healing powers.

This exercise belongs to the category of mindfulness and decentering exercises. It helps to observe thoughts from a distanced perspective and recognize their transient nature.

The Body Awareness Technique is a mindfulness practice aimed at enhancing body awareness and promoting relaxation. It helps patients strengthen their connection to their own body by consciously noticing various physical sensations and relaxing in a calm, safe environment. This technique can help reduce stress, improve overall well-being, and foster a deeper understanding of one's body.

By focusing on different parts of the body and mindfully sensing the sensations, the ability to be present in the moment is enhanced, leading to a deep inner peace.

Insight meditation is a central component of mindfulness meditation. This practice helps one become aware of their own mental and emotional processes without being carried away by them. It promotes deeper understanding and acceptance of one's inner self and can help develop a calm and balanced state of mind.

Basic principles of observing thoughts and feelings

1. Non-identification
2. Non-judgment
3. Acceptance

Concentration meditation:

• Goal: Calming the mind by focusing on a single object (a flame).
• Technique: Repeatedly returning to the chosen focus when the mind wanders.

The meeting with the inner child represents an exercise that is specifically used to support psychotherapeutic processes. It serves to illuminate aspects of the self that have their origin in childhood. Within the protected framework of the practice room, this method enables therapeutically guided processing and integration of these childlike aspects to promote mental health and personal growth.