Burnout can affect anyone, and recognizing the signs early is key to restoring balance and well-being. Explore our educational resources to help you manage stress, build resilience, and find support when you need it most.
Download the Recognizing Burnout bookmark (PDF)
The Five Stages of Burnout
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Understanding Workplace Burnout
Recovering From Burnout
Stress and anxiety can show up unexpectedly. The Butterfly Hug is a simple, self-soothing technique that helps calm your mind and body during moments of stress and overwhelm.
What Is the Butterfly Hug?
Developed by EMDR therapists Lucina Artigas and Ignacio Jarero after a natural disaster in Mexico, the Butterfly Hug uses gentle, alternating taps on your upper arms to help regulate your nervous system. It mimics bilateral stimulation used in EMDR therapy, which helps the brain process difficult emotions and reduce anxiety.
How It Works
When you cross your arms over your chest and tap each side in a slow, rhythmic pattern, both sides of your brain are activated. This helps shift your body out of fight-or-flight mode and into a calmer, more balanced state.
Why It Helps
- The Butterfly Hug can ease anxiety, reduce stress, and support healing from trauma.
- Over time, it can build emotional resilience and help you feel more grounded.
Try It Yourself
Use the Butterfly Hug anytime you need to feel more centered. It’s a gentle, effective tool to support your mental and emotional well-being.
Body Scan Butterfly
- Follow the butterfly’s gentle journey.
- Feel it land on your forehead, releasing tension. Take a deep breath and feel the tension melt away…
- Let it flutter to your shoulders, melting stress. Let your shoulders drop and relax…
- Watch it glide down your arms to your fingertips. Feel the gentle tingling sensation…
- Notice it rest on your chest, deepening your breath. Breathe slowly and deeply…
- Feel it settle on your legs, grounding you. Feel the connection to the ground…
- Let it reach your toes, completing the journey. Take one final breath…
While the Butterfly Hug Tapping Technique is generally safe to practice on your own, it’s important to recognize that more complex trauma and emotional distress may need additional support. If you’re working through significant trauma or PTSD, consider seeking professional support.
If you need help, Bronson HelpNet is here for you.
Bronson HelpNet Employee Assistance Program
(800) 969-6162
Bronson HelpNet Behavioral Health Specialists
(269) 245-3850
Shared values create environments where people feel safe, connected and supported — which directly impacts emotional and psychological wellbeing. Explore how core values contribute to mental health: Leveraging Core Values to Support Mental Health
