A Practical Guide to Complex PTSD: Compassionate Strategies to Begin Healing from Childhood Trauma by Arielle Schwartz PhD

Author:Arielle Schwartz PhD [Schwartz PhD, Arielle]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-04-27T22:00:00+00:00

Healing Strategy: Engage and Empower

Somatic psychology invites awareness of how your body responds to triggering events. Rather than feeling stuck in high-arousal fight-or-flight responses, you can explore movements that allow you to release unnecessary tension so that you can feel present and empowered. In contrast, if you feel frozen or collapsed in freeze or faint responses, you can focus on engaging your senses and reconnecting to your breath, so as to help you feel an embodied experience of relaxed alertness. The following list provides ways that you can explore engaging your body when you feel emotionally overwhelmed or shut down. Practice each of these empowering movements mindfully and slowly. Repeat each movement two or three times, and then pause to notice any subtle changes in how you feel in your body and mind.

•Stand next to a wall and push your arms firmly into the wall. Press and release several times. Imagine that you are setting a boundary and pushing away anything that you do not want or that was a source of danger.

•While seated or standing, press your feet into the ground and engage the large muscles of your legs, and then relax. Firmly stand your ground, knowing that nobody can push you over.

•Stand up and walk slowly and mindfully in place. Imagine that you are leaving any situation that is not healthy for you.

•Stretch your arms out in front of you as if you are reaching out for something that is important to you. Notice how it feels to reach for what you want.

•Imagine grasping what you want in your hands and pull your arms back toward your chest. Explore how it feels to receive.

•When you experience any emotions, notice the accompanying sensations in your body. See how it feels to place your hands over these sensations, apply some light pressure, and take a deep breath.

•While sitting down, allow yourself to rest into your connection with your chair or couch. Notice if you feel an urge to collapse. If so, see if you can find enough muscular engagement to help you feel relaxed and awake.

How Am I Doing?

This chapter focused on emotional dysregulation. Now, I invite you take a moment to pause and reflect. Notice if anything in this chapter has you feeling activating or triggered. If so, try to remember that all the healing strategies in this book will become more accessible through repeated practice. If you continue to feel overwhelmed or shut down, remember that no book can replace a well-trained, trauma-informed therapist. Your symptoms may be a sign for you to reach out for more support. In closing, this next healing strategy can help you reach a calm, connected, and centered part of yourself as you continue on your journey to trauma recovery.

Healing Strategy: Access Your Inner Wisdom

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