CRM Skills

Key Skills of the Community Resiliency Model

CRM offers practical strategies that anyone can use to manage stress and improve emotional regulation, including:

• Tracking– Paying attention to bodily sensations to recognize signs of stress or calm.
  • Noticing what you feel in your body, and learning to read what this tells you.
  • Focusing your attention on sensations that your body feels as positive or enjoyable, neutral or okay.
• Resourcing– Identifying and focusing on positive memories, people, or experiences that bring comfort and security.
  • Who or what helps you feel supported?
  • Who or what gives you strength?
  • Who or what helps you get through hard times?
  • Who or what helps you feel alive and free?
  • Who or what helps you feel cared for and connected?
• Grounding– Grounding is the practice of using your senses to anchor yourself in the present moment. Grounding techniques are especially useful for those who feel disconnected, anxious, or overwhelmed, as they help shift attention from internal stressors to external, tangible experiences.
  • Barefoot Walking or Hand-Pressing – Feeling the ground beneath your feet or pressing your hands on a surface can create a sense of stability.
  • Holding an Object – Holding a smooth rock, textured fabric, or another small object can bring focus to the sense of touch.
  • Breath Awareness – Taking slow, intentional breaths while noticing the rise and fall of your chest can bring a calming effect.
  • Listening to Surroundings – Tuning into sounds like birds chirping, wind blowing, or distant voices can help reconnect with the present.
• Gesturing– Recognizing and encouraging physical movements or postures that promote a sense of safety and well-being.
  • Hand Over Heart – Placing a hand over the heart and taking a deep breath can create a sense of calm and connection.
  • Hugging Yourself – Wrapping your arms around yourself and squeezing gently can provide a feeling of comfort and security.
  • Open-Palm Resting – Resting your hands, palms up, on your lap or a surface can signal openness and relaxation.
  • Stretching or Gentle Movement – Slow, intentional movements like stretching your arms or rolling your shoulders can help release tension.
  • Swaying or Rocking – Gentle swaying or rocking motions can be naturally soothing, mimicking the movement that calms infants.

Help Now Skills

The Help Now! Skills are a set of simple, practical techniques from the Community Resiliency Model (CRM) designed to help individuals quickly regain a sense of calm and stability when feeling overwhelmed, anxious, or disconnected. These skills engage the body's sensory system to shift focus from distressing thoughts to the present moment, promoting emotional regulation and resilience.

Why Use Help Now Skills?

Stress and trauma can cause the nervous system to become dysregulated, making it difficult to focus, think clearly, or feel in control. The Help Now! Skills provide quick, accessible ways to rebalance the nervous system, helping individuals return to a state of well-being.

When to Use Help Now Skills

These skills are particularly useful in moments of heightened stress, anxiety, or emotional overwhelm. They can be used before an important event, after a difficult conversation, or whenever a sense of calm is needed. By practicing them regularly, individuals can develop a greater ability to manage stress and build resilience.