All About Resourcing for Nervous System Healing + Practice Ideas
Hi friend,
When you've experienced trauma, or you live with chronic neuroplastic pain/fatigue/other symptoms, we know that your nervous system has learned to stay on high alert—always bracing for the next threat, even when you're safe. This makes it hard to relax, to feel joy, or to trust others (or yourself). Thankfully, there are many tools to help reset this overactive survival system, and one of the most important is resourcing.
Resourcing is a core component of many trauma-informed therapy modalities, including Somatic Experiencing, EMDR, and Internal Family Systems (IFS), as well as brain retraining programs like Curable, Gupta, and DNRS. It is the practice of intentionally connecting with experiences, memories, people, or sensations that bring a sense of safety, strength, comfort, or stability. It helps your nervous system find a "safe island" when the waves of uncomfortable symptoms or emotions begin to rise.
Resourcing doesn’t erase pain or trauma, but it gives your system something else to orient to—a felt sense of okayness that can slowly expand over time. It’s how you begin to build capacity to feel difficult emotions without being overwhelmed by them.
Types of Resources and Practical Exercises
As you build a resourcing practice, it’s helpful to understand just how many types of resources are available—and how flexible they can be. Some will be tangible and sensory-based, others emotional or imaginative. Over time, you may discover that different resources work better in different situations. The key is variety, personalization, and consistency.
So, let’s take a closer look at each type of resource with expanded ideas and accessible practices.
1. Internal Resources
These are strengths and experiences that exist within you. They may be innate (like resilience or intuition) or cultivated through experience (like a favorite meditation technique or breathing pattern).
Examples of Internal Resources
A strong value you hold (e.g., kindness, loyalty)
A skill or talent you feel confident in
A time you overcame something difficult
The ability to self-soothe or problem-solve
A part of your body that feels strong or calm
Practices
Felt Sense Recall: Sit quietly and bring to mind a time you felt confident or at peace. Where do you feel that in your body? Stay with the sensation. (my Heart Coherence meditation features this)
Body Anchor Scan: Ask yourself: What part of my body feels the most grounded right now? (Often it’s the feet or hands.) Bring attention there and let it stabilize you. (check out my Shifting Into Positive Sensations meditation to really develop this)
2. External Resources
These are outside supports that you can engage with—either directly or through memory or visualization. They offer reliable cues of safety and belonging.
Examples of External Resources
A trusted therapist, friend, mentor, or teacher
A pet that brings joy or comfort
Favorite environments (beach, library, garden)
Calming rituals (making tea, lighting a candle)
Sensory comforts (weighted blankets, fidget objects, warm baths)
Practices
Object Resourcing: Keep a soothing item (like a smooth stone or soft fabric) nearby. When activated, hold it and let it remind your body of safety.
Nature Connection: Go outside and spend 5–10 minutes observing something in nature. Even looking at a tree through a window can calm the nervous system.
Comfort Ritual: Create a daily routine that grounds you—a favorite tea at the same time each day, lighting a candle before bed, or walking the same short trail.
3. Imagined or Symbolic Resources
The imagination is a powerful tool for healing. The brain doesn’t always distinguish between real and vividly imagined experiences—so visualized safety can create a real physiological response. I personally use imaginal resources a lot! I always go into my safe sanctuary before practicing more challenging things like somatic tracking.
Examples of Symbolic Resources
A powerful animal guide (like a bear for strength or deer for gentleness)
A glowing protective bubble or shield around your body (learn my “energy bubble” practice here)
An inner wise adult or nurturing figure who offers support
A place that exists only in your imagination, like a private sanctuary or healing temple
Practices
Inner Sanctuary Visualization: Close your eyes and imagine a place where you feel completely safe, protected, and at ease. Engage all five senses to make it vivid.
Protective Imagery: Imagine a guide or guardian (real or symbolic) standing beside you. How do they make you feel? Can you borrow their steadiness or wisdom?
Resource Drawing or Journaling: Draw, write, or map out your inner sanctuary or imagined resource. This can deepen the connection and make it more accessible in moments of distress.
4. Relational or Attachment-Based Resources
Especially helpful for those healing attachment wounds, these resources relate to connection, support, and attunement. They can be real, remembered, or symbolic relationships.
Examples
A teacher who believed in you
A friend who made you feel seen
A healthy adult figure from your childhood
A compassionate part of yourself or an imagined caregiver
Practices
Safe Connection Visualization: Recall a moment when you felt deeply accepted by someone. What did their voice sound like? What did your body feel like in their presence?
Parts Dialogue (IFS-inspired): Visualize a scared part of you and bring in a compassionate internal protector. Let them dialogue or simply exist together with care.
Eye Contact or Co-Regulation Practice: Practice looking at a loved one’s eyes, photo, or even your pet with full presence. Notice the co-regulating effect.
5. Sensory-Based Resources
The body responds quickly to sensory input—whether tactile, auditory, visual, or olfactory. Sensory resources often offer the fastest route to regulation.
Examples
Textures: soft blankets, clay, silk, smooth stones
Sounds: birdsong, instrumental music, white noise
Scents: lavender, pine, citrus, fresh laundry
Temperature: warm baths, cold washcloths, heat packs
Practices
Soothing Soundtrack: Create a playlist of songs or sounds that calm you. Listen when dysregulated, or play as background during stressful tasks. I have both a happy/joy playlist and a chill playlist on my Spotify.
Aromatherapy Anchor: Keep a calming scent nearby. When anxious, take a few deep breaths with it to help orient to the present.
Tactile Grounding: Run your hands under warm or cool water, or squeeze a textured object. This provides direct sensory feedback to the body.
Important Note: Trauma Responses Are Not a Failure
If you struggle to feel anything when trying to connect with a resource, that’s okay. Numbness, restlessness, or even agitation are common. Your system may need time to learn that it’s safe to feel good. Try not to force it—just return gently again and again.
You’re not doing it wrong. You’re just re-regulating.
Start Small, Go Slow, Repeat Often
Resourcing isn’t about bypassing your pain—it’s about supporting your system as you learn to tolerate more life. It helps you remember that safety, support, and peace are possible, even if they haven’t always been present.
Start with one small resource. Practice it every day, even for just a few minutes. Over time, you’ll begin to notice a shift: a little more breath, a little less bracing, a little more space to be.
And that can make a big difference in your recovery, from trauma, chronic pain, or anything else.
Okay, my friend, I hope this was helpful for you. Bookmark this post, so you always have some resourcing ideas handy.
Wishing you joy and ease, in whatever form that takes!
xo, Mel
Certified Health Coach, Reiki Master/Teacher, and Pain Reprocessing Therapy Practitioner
Come connect with me on Instagram, Insight Timer, and YouTube