Havening Techniques

Havening Techniques are a psychosensory approach designed to reduce emotional distress and stress responses.

They are often used as complementary support for anxiety and overwhelm.

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Havening Techniques combine gentle, self-applied or practitioner-guided touch with distraction to help calm the nervous system. The approach aims to reduce the emotional intensity of distressing thoughts or memories.

What happens in a Havening session?

You will identify a specific issue, then use guided touch (such as stroking the arms) alongside mental tasks. Some practitioners teach self-havening techniques to use between sessions.

What can Havening Techniques help with?

Anxiety and stress responses
Emotional overwhelm
Distressing memories (mild to moderate)

Evidence and limitations

Evidence is emerging but limited. Havening should not replace evidence-based therapy for complex trauma or severe mental health conditions.

Safety

Work should be paced carefully. Seek clinical support if distress increases or if you have significant trauma symptoms.

History of Havening Techniques

Havening Techniques were developed in the early 21st century, drawing on neuroscience concepts and psychosensory input. Training standards and use vary by practitioner background.

Typical conditions that use Havening Techniques

Condition	Evidence	Notes
Complex PTSD	moderate	Havening for PTSD and trauma.
Performance anxiety	moderate	Havening for performance anxiety.
Phobias	moderate	Havening for phobias.
Public speaking nerves	moderate	Havening for public speaking nerves.
Social anxiety	moderate	Havening for social anxiety.
Stress	limited	Deep relaxation response.
Trauma after accident or assault	moderate	Havening for trauma after accident/assault.
Addiction / dependency support	moderate	Havening for addiction.
Anger issues	moderate	Havening for anger.
Anxiety	limited	Emotional calming.
Attachment issues	moderate	Havening for attachment issues.
Body image concerns	moderate	Havening for body image.
Compulsive behaviours	moderate	Havening for compulsive behaviours.
Confidence building	moderate	Havening for confidence.
Difficulty reaching orgasm	moderate	Havening for orgasm difficulties.
Domestic abuse recovery support (sensitive)	moderate	Havening for domestic abuse recovery.
Eating disorder recovery support (alongside specialist care)	moderate	Havening for eating disorder recovery.
Emotional eating	moderate	Havening for emotional eating.
Erectile dysfunction	moderate	Havening for erectile dysfunction.
Exam stress	moderate	Havening for exam stress.
Feeling overwhelmed	moderate	Havening for overwhelm.
Generalised anxiety disorder (GAD)	moderate	Havening for GAD.
Grief and bereavement	moderate	Havening for grief.
Guilt	moderate	Havening for guilt.
Health anxiety	moderate	Havening for health anxiety.
Imposter syndrome	moderate	Havening for imposter syndrome.
Intimacy concerns	moderate	Havening for intimacy.
Intimacy difficulties	moderate	Havening for intimacy difficulties.
Intrusive thoughts	moderate	Havening for intrusive thoughts.
Irritability	moderate	Havening for irritability.
Jealousy	moderate	Havening for jealousy.
Libido concerns (supportive)	moderate	Havening for libido.
Life transitions / adjustment issues	moderate	Havening for life transitions.
Loneliness	moderate	Havening for loneliness.
Low confidence	moderate	Havening for low confidence.
Low libido	moderate	Havening for low libido.
Low mood in men	moderate	Havening for male low mood.
Low motivation	moderate	Havening for low motivation.
Low self-esteem	moderate	Havening for low self-esteem.
Motivation and goal setting	moderate	Havening for motivation.
Painful sex (dyspareunia)	moderate	Havening for dyspareunia.
Panic attacks	moderate	Havening for panic.
Parenting stress	moderate	Havening for parenting stress.
People pleasing	moderate	Havening for people pleasing.
Perfectionism	moderate	Havening for perfectionism.
Postnatal emotional support	moderate	Havening for postnatal support.
Pregnancy anxiety support	moderate	Havening for pregnancy anxiety.
Premature ejaculation	moderate	Havening for premature ejaculation.
Procrastination	moderate	Havening for procrastination.
Relationship conflict	moderate	Havening for relationship conflict.
Relationship stress (men)	moderate	Havening for male relationship stress.
Resilience building	moderate	Havening for resilience.
Rumination / overthinking	moderate	Havening for rumination.
Self-harm thoughts (sensitive)	moderate	Havening for self-harm recovery.
Separation / divorce support	moderate	Havening for separation/divorce.
Sexual difficulties	moderate	Havening for sexual difficulties.
Sexual performance anxiety (supportive)	moderate	Havening for sexual performance anxiety.
Sexual wellbeing concerns (supportive)	moderate	Havening for sexual wellbeing.
Shame	moderate	Havening for shame.
Skin picking (dermatillomania) support	moderate	Havening for skin picking.
Sleep anxiety	moderate	Havening for sleep anxiety.
Social isolation	moderate	Havening for social isolation.
Trouble falling asleep	moderate	Havening for sleep onset insomnia.
Trust issues	moderate	Havening for trust issues.
Vaginismus	moderate	Havening for vaginismus.
Weight management (behaviour change support)	moderate	Havening for weight management.
Workplace stress	moderate	Havening for workplace stress.
Low mood	limited	Wellbeing support.

Frequently asked questions

Who provides the touch?

Often self-applied under guidance; practitioner contact is optional and consent-led.

Will I need to talk about difficult memories?

Only at a pace that feels safe. Preparation and grounding are used.

How many sessions will I need?

Varies by goals; you can review progress and adjust the plan.