Self-Soothing Techniques for Anxiousness + Overwhelm

Blog post from the desk of Julie Ciriano

Licensed Clinical Social Worker

Julie Ciriano, LCSW has been a Licensed Clinical Social Worker since 2004. She's trained and used EMDR since 2008 and was certified in Havening in 2018. She accepts both Humana and Anthem insurance. 

She has a great deal of experience working with individuals with depression, anxiety and PTSD, as well as families with various interpersonal issues. Clients often seek her to assist in navigating through difficult relationships with family members, as well as coping with recent or past traumas. Using EMDR and Havening, she teaches clients that they can lessen negative emotional and physical reactions to past trauma. Mind-body connection is an integral part of her practice.

Julie in a nut-shell: Mama x3. Foodie. Avid Exerciser. Lover of movies, travel and books.

I have to admit that even though I am a therapist and very aware of coping skills, I struggle with the absolute craziness of the world now. I have some very productive days where I exercise, cook, do my paint by numbers. Then I have days where I feel worried about all the unknowns and feel irritable, sad, and negative. 

Havening is a technique that I am certified in that has been helpful for me during these difficult moments or even days. It's is an easy way to calm yourself and is being used all over the world for things like anxiety, PTSD, depression, and bringing more peace and tranquility to your life.  

Havening uses psycho sensory touch with distractions to create Delta waves which calm the body. 

Self-soothing with Havening

Use these techniques

  • Rub the palms of your hands in a circular motion
  • Gently rub both arms from shoulder to elbow
  •  Apply light touch on the face from forehead to cheeks  


While applying the Havening touch, imagine a beautiful place or a wonderful vacation. Notice what you see, hear, smell, feel. Breathe in and out while imagining your beautiful place.

I use these techniques to get more grounded and calm if I am feeling overwhelmed. I hope you find it to be helpful for self-soothing at home.

Be well,  


Julie Ciriano, LCSW, Licensed Clinical Social Worker

P.S. We should talk...
If you need help navigating life's difficulties, including relationships and/ or trauma, I'd love to help. Go here to learn more about me as a therapist, and to reach out directly for inquiries and scheduling.