The Body Remembers: Healing from Generational Trauma Amidst Systemic Oppression-PRN Wellbeing Handout

PRN Wellbeing Handout

Pdf Summary

The "Pause – Reset – Nourish (PRN)" framework, developed by Diana Tikasz in 2020, is designed to promote wellbeing and resilience in the face of daily stresses. Funded by SAMHSA, it is likened to the PRN (as needed) medication approach, encouraging individuals to apply it whenever necessary to manage distress.

The framework involves three steps:

1. <strong>Pause</strong>: It begins with checking in on your internal experiences and body sensations, often accompanied by slow, conscious breathing exercises like the 4-7-8 or square breathing techniques. This awareness can help identify areas of tension or anxiety, allowing the recognition of emotions you're grappling with—such as stress, grief, or anger.

2. <strong>Reset</strong>: This step encourages active engagement in activities that restore calm and focus. Suggestions include continuing mindful breathing, meditation, expressing gratitude, and embracing self-compassion. It's about acknowledging and accepting emotions and situations, then shifting focus towards positivity through practices like grounding, interacting with colleagues, or enjoying uplifting media.

3. <strong>Nourish</strong>: The final step is about infusing positivity and replenishing your "mind-body-heart-soul" connections. This involves recalling meaningful work, cherishing memories, or engaging in affirmations and community activities that reinforce strength and resilience.

The document also lists helpful apps for meditation and wellness, such as Headspace and Calm, and suggests reaching out to professional support when needed, providing details like the National Suicide Prevention Lifeline and Disaster Distress Helpline.

Ultimately, the PRN framework emphasizes self-compassion and the creation of habitual practices that slow down life to promote mental and emotional health, making stress management an intentional and adaptive process.

Keywords

Pause Reset Nourish

wellbeing

resilience

stress management

mindfulness

self-compassion

meditation

mental health

emotional health

Diana Tikasz