Island of Safety

Island of Safety

“Can we workshop the name of this coping skill?” Yes, let me know when you’re available.

Aside from an unusual name, this is a highly effective coping skill for reducing the physiological feelings of emotional distress such as anxiety, panic, guilt and/or shame. It is helpful in preventing dissociation. It involves observing where you feel the distress in your body, noticing where you don’t feel distressed in your body, and then swinging back and forth between distress and calm.

To use this coping skill, first notice where you feel emotional distress in your body.  It can be anywhere including a clenched jaw, a lump in the throat, tightening in the chest, rock in your abdomen, tension in your lower back, butterflies in your stomach or shaky, trembling hands. Now, notice where you don’t feel anxiety in your body. It could be your toes, your elbows, your nose. The places you don’t feel anxiety are called, “The Island of Safety.” Let’s pick the earlobes and feet as our example.

Notice where you feel distress in your body.

Notice the location and the intensity.

Now, focus on the first “Island of Safety”: your earlobes.

Gently pinch your earlobes.

Notice how thick your earlobes are between your fingers.

Notice how you can move your earlobes back and forth between your fingers.

If you have your ears pierced, see if you can notice the tiny hole in your earlobe from your earrings.

Observe their temperature and texture.

Now, bring your attention back to where you feel distress in your body.

Notice where you feel it now.

What changes, if any, have occurred since visiting the first island?

Now, focus on your feet, the second island.

Rotate your feet in a small circles one way, and then the other.

Wiggle your toes.

Notice the temperature of your feet.

Flex and point your feet.

And again, bring your attention back to the distress.

What do you notice about it now?

Has it changed locations?

Does it feel as intense or has the intensity decreased?

Keep swinging, or as some trauma therapists call it, “pendulating,” between the islands of safety and distress until the distress is manageable or gone.