Emergency Preparedness for California Residents

After an unprecedented number of lightning strikes, California residents are facing evacuation, disruption to travel, and the prospect of loss on many levels. 

“My recommendation is that all the citizens in California be ready to go if there is a wildfire,” Cal Fire spokeswoman Lynnette Round said Wednesday. “Residents have to have their bags packed up with your nose facing out your driveway so you can leave quickly. Everybody should be ready to go, especially if you’re in a wildfire area.”
The Mercury News

Fire & Emergency Preparation Resources

Stress Reduction & Grounding Yourself


Breathe to Stimulate the Vagus Nerve

  1. The vagus nerve runs from your brain through your face and thorax to the abdomen. Activating this nerve can reduce stress, anxiety, inflammation, and anger by activating your parasympathetic nervous system or the body’s “relaxation response.”
  2. Take a very deep, slow and long (4-7 seconds) diaphragmatic breath through your nose—visualize filling up the lower part of your lungs just above your belly button like a balloon
  3. Exhale slowly but intently through pursed lips as if trying to blow out 200 birthday candles. As you are exhaling, constrict your abs as if doing an abdominal crunch.
  4. Repeat this breath several times.

Count Backwards

  1. Take a moment to breath and slowly count down, starting at either 5 or 10.
  2. 5,4,3,2,1
  3. Pause and take a moment to notice the sensations in your body.
  4. The brain registers counting backwards as calming whereas it registers counting up as stimulating.

Squat and Contact the Ground

  1. Take a moment to get into a squat position.
  2. Register the sensations in your feet.
  3. Place your hands flat on the ground.
  4. Feel your weight.
  5. Play with shifting your weight back and forth and push into the ground.
  6. Breathe.
  7. Stay in this position for as long as feels good.

Compiled and shared by Naomi Kimmelman, MFT
Website: https://welcomingsoul.com

For entire resource document, click here.


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