January as a Nervous System Reset: Gentle Practices That Support Safety Before Change (Part 2)

Welcome to part two of our trauma-informed New Year series! In Part 1 of this series, we explored why January can feel especially activating after trauma and why those reactions are not personal failures, but nervous system responses. Rather than pushing for clarity or motivation, trauma-informed care invites us to begin the year by restoring a sense of safety in the body.

Part 2 focuses on what that support can look like in practice. These gentle, physical approaches are not about “calming down” or forcing relaxation. They are about offering the nervous system consistent, non-threatening signals of safety, so change, when it comes, feels possible rather than overwhelming.

So, what are three gentle practices you can do to support a trauma-informed January reset? Read on for more info from the holistic healers at Rise and Thrive Counseling!

Orienting to Safety Through the Senses

Orientation is a foundational trauma-informed practice that helps the nervous system recognize that right now is different from past danger. It gently brings awareness to the present moment without requiring emotional processing. This is also a basic step into starting a mindfulness practice, if that’s a 2026 intention for you!

How to practice:

• Sit or stand in a comfortable position and let your eyes slowly move around the room

• Name (out loud or silently) five things you can see, focusing on neutral or pleasant details

• Notice three sounds in your environment, near or far

• Bring attention to two physical sensations (feet on the floor, clothing on your skin)

• Take one slow breath while reminding yourself, “I am here, and I am safe enough in this moment”

Rhythmic Movement to Support Regulation

Rhythmic, repetitive movement can help regulate the nervous system by creating predictability and supporting bilateral integration. These movements are especially supportive when stress feels stuck or overwhelming. Bilateral movements can also contribute to trauma processing (IE, EMDR!). 

How to practice:

• Choose a gentle, repetitive movement (walking, rocking, swaying, stretching)

• Move at a pace that feels natural, not forced or “exercise-like”

• Coordinate movement with breath when possible (inhale one step, exhale the next)

• Keep the practice brief (1–5 minutes is enough)

• Stop as soon as your body signals fatigue, irritation, or overwhelm

Grounding Through Gentle Pressure or Containment

Deep pressure and containment can help the nervous system feel held and supported. This practice can be especially useful during moments of anxiety, dissociation, or emotional overload.

How to practice:

• Wrap yourself in a blanket, weighted throw, or hoodie for gentle compression

• Place one hand on your chest and one on your abdomen, applying light pressure

• Cross your arms and give yourself a firm, steady hug if that feels supportive

• Hold the position for several breaths, noticing warmth or contact

• Release slowly and check in with how your body feels afterward
  

Resources for More Gentle Practices for a Trauma-Informed Start to 2026

Below are some YouTube channels, podcasts, and other tools for physical practices to support a trauma-informed approach to movement in 2026.

YouTube Channel

• Somatic Movement with Emilyn Stam

• The Mindful Movement

•  Yoga With Adriene (Trauma-Sensitive Practices)

• GMB Fitness Mobility Workouts
  

Podcasts With a Body-Centered Focus

• The Body Keeps the Score Podcast

• Move Your DNA with Katy Bowman

• Somatic Stories with Nicole Sachs

• Yoga Talk by Yoga Medicine
  

Apps & Digital Tools (Movement + Regulation)

• Down Dog (customizable yoga flows)

• Daily Calm – Calm App

• Peloton’s “Yoga & Stretch”

• Insight Timer – Body & Movement Tracks
  

Speaking of resources: if you want more holistic help, look no further than Rise and Thrive Counseling. Our holistic counselors can help address all areas of life. Reach out today to learn more. We look forward to hearing from you!