You might have heard the word “triggered” used in different ways—sometimes casually, sometimes in deeply serious contexts. But what does it mean? At its core, being “triggered” means having an intense emotional or physical reaction to something in the present that...
Experiencing trauma often leads us to disconnect from our bodies as a way to cope with emotional or physical pain. This disconnection can hinder our ability to heal and fully experience life. The Somatic Sensing Protocol is a gentle exercise designed to help you...
Grounding is a powerful tool in the trauma healing toolkit because it generally reduces states of activation, sometimes quickly and significantly. Experiencing an almost total reduction in activation just through grounding can be surprising, since grounding is very...
Script for When You Have Been Triggered: Print this and keep with you, read the part in italics OUT LOUD: Talk to Your Body If you have become triggered, i.e., something has reminded you of a past traumatic event, or even if you have become anxious without a known...
This exercise is excellent if you are out and about as you can do this unobtrusively by just sitting at a table or leaning against a wall or tree. Ground your Energy Using the Four Paws Exercise – Have both feet flat on the floor and deepen your breathing Gradually...
Adapted from Herman, 1992 If traumatic memory is worked with directly, it can contribute to re-living the trauma and further destabilization. Instead, the focus of recovery is on helping you create safety and stability, develop internal and external resources,...
Talk to Your Body If you have become triggered, i.e. something has reminded you of a past traumatic event, or even if you have become anxious without a known reason, and your heart rate and breathing is rapid it is likely that your body is flooding with adrenalin, or...
Tell yourself that you are having a flashback. Remind yourself that the worst is over. The feelings and sensations you are experiencing are memories of the past. Get Grounded. This means stamping your feet on the ground so that the child knows you have feet and can...
What is dissociation? Many people may experience dissociation (dissociate) during their life. If you dissociate, you may feel disconnected from yourself and the world around you. For example, you may feel detached from your body or feel as though the world around you...
Understanding the intricate workings of our nervous system can be a powerful tool in managing anxiety and trauma. This eBook aims to explore the Autonomic Nervous System through the lens of Polyvagal Theory and provide practical exercises and techniques to help ground your energy, manage repetitive thoughts, and strengthen your vagus nerve for better mental health.
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