Shake-Out

I do this one after stressful EMS calls, or anytime I feel a significant build-up of tension in my body. It’s surprisingly effective, even if it might look and feel a bit goofy.

Animals will instinctively shake off stress, as a way of discharging after high arousal states. Dr. James Gordon, a psychiatrist and trauma expert, has used this practice extensively with trauma survivors, including in Ukraine. We're tapping into the same natural stress release mechanism.

When to use it

Try a shake-out when you notice:

• you're keyed up or agitated
• you can't "turn it off" after something stressful
• you feel tense, braced, or restless
• you're stuck in mental urgency or irritability
• you're transitioning (home from work, after a hard conversation, after scrolling news)

Before you start

• If you can, stand with a little space around you.
• If standing isn't available, you can do a seated version (hands + shoulders).
• If you feel overwhelmed easily, choose a shorter, gentler version.