01What is EMDR?
Eye Movement Desensitization and Reprocessing (EMDR) is a structured psychotherapy used especially for post-traumatic stress. With a trained clinician, a person briefly attends to a distressing memory while following bilateral stimulation, often guided eye movements. It includes preparation and safety planning; it is not a self-guided art exercise.
Read the APA overview ↗
02SoulCollage®
SoulCollage® is a reflective collage practice developed by Seena B. Frost. Participants combine found images into personal cards and may use prompts or journaling to explore what the images bring up. The meaning belongs to the maker; a card is not a test or diagnosis.
Try it: choose images for a quality you want more of, then arrange them without needing to make a story.
About the SoulCollage® method ↗
03Tapping (EFT)
Emotional Freedom Techniques (EFT), often called tapping, pairs attention to a concern with tapping on selected acupressure points and spoken phrases. Some people use it as a self-soothing routine. Research is still developing, and it should not replace qualified care for significant distress.
Keep it gentle: choose a neutral or mildly stressful topic, and pause if you feel overwhelmed.
04Body mapping
A body map is a drawing or outline used to represent sensations, memories, identity, or experience in different parts of the body. People may use colors, symbols, words, or textures. There is no universal meaning for a color or sensation; you decide what to share and what to keep private.
05Yoga: movement, breath & attention
Yoga has roots in Indian philosophy and includes a wide range of approaches. Many contemporary classes combine postures, breathing, and focused attention. Research suggests yoga may support stress management, sleep, balance, and mental well-being for some people, though results vary. A gentle, seated, or adapted practice can count; choose movements that feel safe for your body.
Read the NCCIH overview ↗
06Meditation: practicing attention
Meditation includes many practices: noticing the breath, listening to a sound, repeating a phrase, or gently returning attention to the present. Some people find it supports calm or stress management; experiences differ, and research findings vary by practice. Sitting quietly is not required—try mindful drawing, walking, or listening instead, and stop if it feels uncomfortable.
Read the NCCIH overview ↗
07Sound as a sensory practice
People use many practices under names like sound bath or sound meditation, such as listening to singing bowls, bells, or sustained tones. Some find attentive listening restful or absorbing, but “sound therapy” is a broad label and claims about special healing effects are not established. Choose a comfortable volume and leave or pause if sounds feel unpleasant.
What research says about music ↗
08Aromatherapy & scent
Aromatherapy uses essential oils from plants, usually by inhaling their scent or applying a diluted oil to the skin. A familiar or pleasant scent can be part of a calming personal ritual, but evidence for many health claims is limited. Scent is personal: skip it if it causes discomfort or irritation, and never ingest essential oils.
Read the NCCIH overview ↗
09Dance, movement & healing
Across cultures and history, dance has carried celebration, mourning, ritual, storytelling, community, and spiritual meaning. Moving to music today can be play, expression, connection, or exercise. Dance movement therapy is a distinct psychotherapeutic practice led by a qualified therapist.
Movement can be seated, small, still, or imagined. Follow your body’s comfort and access needs.
10Music as a resource
Music can help people mark a moment, connect with memory, share culture, or shift the atmosphere. Listening, singing, playing, or making a playlist may support reflection and connection, though music affects everyone differently. Music therapy is a professional clinical service.
11Art as a resource
Drawing, painting, clay, photography, and collage can make room for experimentation and expression when words are hard to find. You can focus on the process rather than the finished piece. A personal art activity may feel meaningful, but it is not automatically therapy.
12Neurographic art
Neurographic drawing is a structured, abstract art practice associated with NeuroGraphica®, a method developed by Pavel Piskarev in 2014. A simple version: draw free-flowing lines across a page, soften the sharp intersections with rounded curves, then add color or pattern. Treat it as a creative reflection exercise; the word “neuro” does not mean it is a clinically proven brain treatment.
As you draw, you might notice what colors or shapes you are drawn to—without needing to interpret them or find a hidden meaning.
About the NeuroGraphica® method ↗