Gwynn Raimondi, MA, LMFTA

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Learning the difference between emotional and physical safeness

June 25, 2018 By gwynn

Unlike other forms of psychological disorders, the core issue in trauma is reality. ~Bessel A. van der Kolk, Traumatic Stress: The Effects of Overwhelming Experience on Mind, Body, and Society

One of the things we’ve been talking about lately in a few of the groups I facilitate, is learning to differentiate between emotional safeness and physical safety.

In other words, the difference between the potential for our feelings to be hurt in some way and our bodies to be harmed, tortured or murdered.

Reading those words, I’m guessing some of you may be wondering why we would need to differentiate these things.  In so many ways we are all logically aware of the difference between these two very different types of situations. Most of us can look at different events in our own lives and be able to determine in which ones we were in actual physical danger and in which ones the risk was more about being told no, or being wrong, or not feeling heard or understood.

In our logic brain, we can completely understand the difference.

And.

Our primal brain, or reptilian brain as some call it, doesn’t know the difference.

So, when our frontal lobe (where logic and empathy live) isn’t able to communicate with our limbic brain and brain stem, our systems see any type of “threat” as life threatening.  When we are in a trauma state, when we are in that elevated state where we are almost always in fight, flight, or freeze, our logic brain can’t communicate with our primal brain, because our logic brain has pretty much gone “off line” so our primal brain can try to keep us alive.

Because that is the role of our primal brain: to literally keep us alive.  To make sure we physically survive a situation.

Our primal brain isn’t actually concerned with our “feelings” such as shame, emotional hurt, embarrassment, etc.  It only cares that our hearts keep beating, our lungs keep working, and we are physically functioning enough to potentially procreate (regardless of whether we are within the years that procreation is actually possible.)

When the trauma that lives within us has not been processed, our nervous systems stay in a state of hyper alert.  This shows up in various ways, most commonly as anxiety, and can show up as irritability, moodiness, being “overly” emotional, etc.  When our sympathetic nervous system is in a heightened and activated state, when it doesn’t have the opportunity to calm down and allow our parasympathetic system to come online, and a traumatic event occurs, it affects our systems exponentially.

When we consider that we have not only the trauma of our own lived experience within us, but also that of our ancestors and we are constantly being re-traumatized to varying degrees by our culture, it is no wonder that our systems are on over-drive.

When our systems are in this constant state of over-load, we begin to be unable to differentiate between an actual physical threat and a perceived emotional threat.

This is why we get nervous speaking up to that racist uncle or aunt at the holiday dinner table.  It is why we don’t speak up. It is why we don’t share our intimate details or inner most thoughts with those who can hold them.

It’s why we isolate.

Perceiving emotional risk – from speaking up at the holiday table, to sharing our deepest self with a lover and all things in-between –  as life threatening is what perpetuates our isolation.

Our nervous systems and fight/flight/freeze responses are so over stimulated and over activated that any situation that is remotely uncomfortable emotionally, yet completely physically safe, is perceived as a threat to our lives.

To say this is problematic is an understatement.

This is why it is so important for the first step of processing our trauma to be integrating tools, techniques, and practices to soothe and calm our nervous systems (i.e. self regulate) and bring our “baseline” back down to a non-activated state.

It is why I share nervous system soothing (self-regulation) exercises on social media and in my weekly newsletter.  Because truly, this is where we need to start.

We literally are incapable of doing any deeper trauma work until we are able to soothe our sympathetic nervous system. Without that first step we only re-traumatize ourselves and keep ourselves on a very painful and frustrating treadmill.

The good news is, there are literally dozens, if not hundreds, of ways to begin the work of calming our systems.  When we look at our Self from a holistic lens, we can then find the different combination of ways that work for us.  For many people taking supplements, vitamins and or herbs, is incredibly helpful.  For others, pharmaceuticals are necessary.  For all of us having a somatic approach of some kind, anything from a somatic trauma therapy like my TIE™ approach to massage, acupuncture or chiropractic work, is incredibly beneficial.

In the end, it doesn’t matter which approaches you use, it only matters that they work for you, are nourishing, and allow for the space in time for you continue on to the deeper work of processing the trauma that lives within you.

I don’t believe in a “one size fits all” approach to trauma processing and healing.  We are each unique, and therefore the ways our systems respond to different exercises, practices, approaches, and modalities is unique to each of us.

And.

I also believe that the very first step we all need to take is in calming our elevated and activated systems into a more stable and steady state.  So we can then dive into the deeper work.  So we can truly connect with our body and the present moment.  So we can internally and systemically understand the difference between an actual physical threat and a perceived emotional one.

I believe this work is not only part of the ways we find healing for our individual selves, but is also part of the way we find healing, growth, and change in the greater collective and in our society.

The individual is part of the collective and the collective is part of the individual.  We need each other for greater internal and external change to happen.  And our ability to connect and be in right and meaningful relationship is dependent on bringing our nervous systems down from an elevated and threatened state and being more in our frontal lobes so we can respond to situations mindfully and intentionally instead of reacting to them from a state of fear, anxiety, and stress overwhelm.

…

Originally published on January 28, 2018 as a weekly newsletter and revised for publication here.  Did you enjoy reading this?  If so, I invite you to sign up to receive my weekly love letters right here.

Filed Under: collective trauma, Complex Trauma, Connection, cPTSD, Cultural Relational Trauma, discomfort, Embodiment, Fear, Grounding, Growth, inter-generational trauma, Mindfulness, Nervous System, personal trauma, processing trauma, PTSD, Safeness, Self Awareness, self regulation, Self-Care, trauma, trauma healing

On Trauma :: The Emotional and Psychological Impacts of Trauma

January 4, 2018 By gwynn

In PTSD a traumatic event is not remembered and relegated to one’s past in the same way as other life events. Trauma continues to intrude with visual, auditory, and/or other somatic reality on the lives of its victims. Again and again they relieve the life-threatening experiences they suffered, reacting in mind and body as though such events were still occurring. PTSD is a complex psychobiological condition. 

~Babette Rothschild, The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment

It is true that our minds and bodies are connected.  What our body experiences impacts our emotional and psychological states.  Consider how when you have a cold or the flu you also feel crabby or irritable.  Or how when you physically feel good generally your mood is also good.

The unprocessed traumas that live within our bodies also impact our moods and ways of being and connecting with our world, including the people in it.  Some of the ways trauma appears via our emotions and mental state are:

  • Unexplained or “illogical” fear
  • Anxiety, including “panic attacks”
  • Depression
  • Hyper-vigilance (also related to fear and anxiety)
  • Extreme (for you) irritability
  • Emotional dysregulation (mood swings; cannot soothe self easily; once triggered into anger or sadness or fear cannot easily come out of it)
  • Disassociated from the present (stuck in past and or future thinking)
  • Inability to concentrate and stay focused on one thing for an extended period of time
  • Self-isolation (withdrawing from or not connecting to others)
  • Feelings of shame and self-blame and claiming responsibility for things that are out of your control
  • Addiction

Our pasts impact our present and future, this is true. Our experiences impact the ways we interact with our world.  And while it is true that many, if not all, of our traumatic experiences were out of our control, it is also true that we have a choice as to how much we allow those experiences to determine our path.

Often when we have experienced a trauma our sense of choice is altered.  Because the experience was out of out control, and not our choice, our brain shifts into thinking-both un/subconsciously and consciously-that we have not control over the impact of the traumatic events.  The event actually impacts our neuropaths and our ways of thinking and the more we think we are stuck and don’t have choice, the deeper those paths become and the more ingrained those thoughts are.

I often think of entering into trauma processing or “healing” in relation to the Physical Law of Inertia :: A body in motion will remain in motion unless acted upon by an outside force.

In addiction circles this “outside force” is called “hitting rock bottom” – something so awful happens to us that it is a wake up call to seek help and change.

I believe trauma works in the same way.  We will be willing to live with the impact of trauma, physical, emotional, psychological, until something happens that “forces” us to move towards processing and shifting.  This could be something huge or small, some action we take or path we start down that is so very much not who we are that we are left looking at ourselves and making a decision to change.

Unfortunately, many people do not understand that it is unprocessed trauma that is driving them through their unconscious.  Perhaps a person’s mind has blocked the memory of a traumatic event so they don’t even know it happened, or perhaps a person doesn’t understand the wide impact trauma has on the mind and body.  Because of this many people are left scrambling for help – going to medical professionals seeking relief from physical impacts and or to mental health professionals seeking relief for their depression or anxiety and not seeing the connection between the two.

Again, this is why it is vital when we seek professionals who are trauma informed.  It is also why we ourselves need to better understand the far reaching impacts of trauma.

The more we are willing and able to learn about our Self, the more we are willing to bring our unconscious into consciousness, the more we are willing to face our fears of the discomfort and change that comes from processing our trauma, the more we will be able to reconnect to our Self and our world, in meaningful, loving, and compassionate ways.

I talk more about all of this in the 12-minute video below.

This essay is the third in a four-part series introducing the topics we will be exploring in my new six month program Trauma Focused Embodiment Level 1.  We begin February 1.  You can learn more here.

Additionally the main focus of my individual work is trauma and utilizing trauma informed embodiment with my clients.  If you are looking for an individual therapist, you can learn more about me and my individual therapy work here.

And finally, I facilitate a free online group on Facebook where we explore trauma, grief, embodiment,and their intersections.  It is called Trauma Informed Embodiment and you can join us right here.

Other Essays & Videos in this series ::

On Trauma :: Types of Trauma Living Within Us

On Trauma :: The Physiological Impacts of Trauma 

On Trauma :: The Psychological and Emotional Impacts of Trauma (this essay)

On Trauma :: Processing or Healing?

Filed Under: ancestral trauma, boundaries, Community, Cultural Relational Trauma, Embodiment, Grounding, inter-generational trauma, intergenerational trauma, Nervous System, Personal growth, personal trauma, processing trauma, Self Awareness, trauma, trauma healing

On Self Care :: Boundaries, boundaries, boundaries!

October 19, 2017 By gwynn

Boundaries define us.  They define what is me and what is not me. A boundary shows me where I end and where someone else begins, leading me to a sense of ownership.  Knowing what I am to own and take responsibility for gives me freedom.

~Henry Cloud

Boundaries.

We talk about them a lot.  On my most recent Open Office Hours call we talked about them, in fact.

We talked about what a boundary is.  What they mean to us.  What some of our “obstacles” may be in honoring or defending our own boundaries.  What some of our stories are when others honor their own boundaries. How boundaries run both ways.  How they are fluid.  How they are complex.

There are many things I believe about our boundaries.  One is that they are fluid and living and breathing; they change from day to day and person to person.  In a phrase, what our boundaries actually are depends on All The Things.

In my experience there are no hard and fast rules when it comes to boundaries.  What may be a firm boundary with person A today may not be a boundary at all tomorrow with person B.  Many of our personal boundaries change with time, and some never change at all.  This is part of life – we all change and grow and it makes sense that our boundaries would do so too.

I also deeply believe our boundaries, physical, psychological, and emotional, are directly tied to our bodies.  What I mean by this is that I believe we can sense when a boundary is being violated long before we are fully consciously aware of what it happening.  Our body reacts, in one way or another, to this intrusion.  It could show up as a knot in our stomach or literal pain in our neck.  It could show up as suddenly feeling agitated or anxious, without any “real” or “logical” explanation.  It could show up in any number of ways.  The point being, our body is giving us information, long before our brain can comprehend what is going on.

Our boundaries are also tied to our histories.  If we have trauma in our past, how our caretakers modeled boundaries when we were children, both inform what our boundaries are as well as how we react when our boundaries have been violated.

Our culture also informs our boundaries, and more importantly, how or if we defend them.  We all have messages about “being nice” and “not hurting people’s feelings” in our psyches and bodies to unravel.

We have all been told in one way or another that our Noes don’t matter, aren’t valid, and should never be voiced.

Most of us learned at a young age that when we say no to someone or something we are giving them a message that we don’t love them.  And of course, while we internalized this direct message, we also internalized the reverse :: that if someone says no to us it means they don’t love us.

Again, boundaries go both ways.  There are our own boundaries for us to connect to and consciously and intentionally decide to defend (or not!) and there are the boundaries of others that may stir up some of our own stories of worth and value and instigate an unconscious response from us.

There is so much for each of us to unravel around our boundaries, including becoming consciously aware of where they come from and when and if we want to honor  and defend them (and I’ll tell you now, the answer isn’t always yes, there can be many different reasons why we don’t defend our boundaries and none of them have to do with us being “weak” or having “poor judgement.”)

I talk more about this in the 13 minute video below ::

This essay is the second in a three part series I have put together to introduce some of the topics we’ll be exploring in my winter self-care circle, Self Care for Challenging Times :: Holiday Edition.  If you’d like to learn more and possibly join us, you can click right here.

Other essays & videos in this series ::

Holidays, Trauma, & Our Nervous Systems

Stress, Grief, & Embodiment

Filed Under: Becoming Unleashed, being & becoming, boundaries, Consent, Embodiment, Grounding, Personal growth, Self Awareness, Self-Care, self-love, Soothing the nervous system, trauma

Our foundation

November 19, 2014 By gwynn

I watch her. One moment a little girl, the next a young woman. She’s only seven and a half and yet her body is starting to connect with the moon and with mine. Mood swings monthly. Huge tears. My sensitive girl made more sensitive. I ask her, “What is wrong?” and the sobs wrack her body as she shouts “I DON’T EVEN KNOW!!”. Her confusion breaks me. I find my soft place for her, knowing this change won’t be easy for this girl who weeps at every birthday, not wanting to become older, not wanting to accept the next age and iteration of her life.

I find a soft place for myself. To mourn the little girl who is disappearing but not really. The moments I missed or worse, tainted and destroyed. Knowing my own imperfect journey of motherhood. Forever trying. Sometimes wondering if I’m doing more damage than good and still  knowing now, that I am good enough. Knowing she was meant to be my girl and I was meant to be her mama.

Finding my own innate wisdom, my own embodied knowledge. Allowing the wise women before me to come forth and hold my hand through this new trial. Helping me to both hold her and let her go, at the same time. Allowing myself to shed my own layers of hurt and let that young girl in me come forward, to comfort her along with my daughter.

This wisdom rising up of what it is to be a woman. What it is to own my power and strength and beauty. To know there is infinite strength in the softness, the curves, the bending.

I see myself reflected in her eyes. I allow her own sadness to burst forth. Holding space for her as I do for so many others. And yet I sometimes forget she needs me to hold space for her first, always. Sometimes she gets my impatience and annoyance instead. Sometimes I fail at this thing called mamahood. And yet she always forgives me, she always tells me I am the best mama in the world, the most perfect mama just for her. And my heart cracks and shatters at her words and I find the strength to be gentle with her, with me.

I find myself grasping for her as she giggles and pulls away. In the next moment, she reaches for me, but I am not there. This is the dance of this mother and daughter. Beautiful, imperfect and filled with love and humanity.

I root down into my own embodied knowledge, my own wisdom. This too shall pass, too quickly. I have blinked too many times and missed so much. Those moments I have caught though, with my eyes wide open… they have been breath-taking, amazing. And it is those moments that remind me it’s not the big events and once time occasions, its the every day that defines us.

The every day quiet moments. The snuggles at bedtime. The warm hugs first thing in the morning. The bowl of oatmeal, lovingly prepared. The stopping typing and looking at her when she speaks to me. Holding her hand as we cross the street. The long talks in the car as we go from here to there. Those are the moments that have build the foundation of our relationship.

So we dance on this foundation, allowing it to hold us, to keep us safe during the turbulence and stress. For each moment I know I have screwed up, there is another moment or five that I know I got right. Those moments, the ones I got right, they keep us going, they give me faith in the tomorrows to come, again knowing in my bones I’ll screw some of those moments up too, and yet I will get so many more of them just right.

 

It seems just yesterday she was napping peacefully here.
It seems just yesterday she was napping peacefully here.

Inspired by a Liberated Lines Flash offered generously by Alisha Sommer and Robin Sandomirsky. So thrilled to be writing from and for my heart again.

Filed Under: A Mama's Life, Becoming, Being, being & becoming, Connection, Gratitude, Grounding, Mamahood, Mindful parenting, Motherhood, Release, Repair, writing

Life as prayer… aka breaking open

November 18, 2014 By gwynn

Inspired by a Liberated Lines Flash offered generously by Alisha Sommer and Robin Sandomirsky. So excited to open my writing for my heart again.

Today. Today. Today.

I remind myself what I have is today.

Looking back is important, yes. Seeing the patterns that break us, seeing what we can change and fix and explore and transform now. And knowing we can never actually change the events of yesterday, we can only change our reactions to them today, make the repairs necessary, to ourselves, with others.

Looking forward is everything some days. Knowing this won’t last forever, that it too shall pass. Excavating and building dreams. Seeing ourselves in a different place and time, knowing we have the power to become that future self. And still knowing the only way to give birth to her is to be in today, to make the shifts and shakes we need to in these moments, to shed skin, expose layer after layer.

I slow down this morning, inspired by an email to write a prayer. And what pours out in my morning reflection is sadness, turmoil, the not knowing and feeling lost. Lost in this thing called motherhood. Knowing I’m not getting it right at all and in the same moments knowing I’m doing exactly the right things. It can make a person feel schizophrenic, borderline, not whole, exhausted.

I sit here typing these words, tears running down my face as I look over and see her on the other computer, playing a game. I want to reach out, pick her up, carry her into bed and snuggle her, for hours, for days. And so I do, I go to her and try to pick her up, but find I can’t really anymore. So I just hold her and ask her how she became so big, so grown up. And she laughs and squirms and squeals “Let me go” and so I do. Even though I don’t want to, I want to squeeze and hold her forever.

And this is how it goes. We know the hours and minutes and seconds and days pass us by and sometimes we wish they would speed up and other times we want them to stop. Just for a moment to stop, so we can catch our breath and allow it all to settle into us a bit, allow us to catch up to the world that seems to be racing by.

And the world doesn’t stop. Yesterday is gone. Tomorrow isn’t quite here here. We have now, this moment, this day.

And sometimes that sucks. And sometimes that great. And that is the ebb of flow of life, of being human, of being and become, always.

I want to go back and do some things differently. The tears flow with the knowledge that I can’t. But I can hug her and tickle her and let her know how much I love her now. Because she is beautiful and perfectly imperfect in these moments. As she was yesterday and last month and three years ago. As she will be tomorrow and next year and in a decade from now.

And it is as true of her as it is of me, and of you. We are each beautiful, perfectly imperfect; ebbing and flowing; being and becoming; breaking open and shedding skin and finding our own glow and power and truth. Each moment. It’s as true of yesterday as of today as it will be tomorrow.

And breathe.

mama and her girl :: a moment captured

Filed Under: A Mama's Life, being & becoming, Being & Becoming Circle, Blessing, Connection, Grounding, Mamahood, Surrender, Transformation

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Let’s explore trauma, grief, & embodiment together!

Most weeks I send out a love letter exploring trauma, grief, embodiment and their intersections while also connecting the dots between these and our personal and cultural experiences. Each letter contains an essay, nervous system regulating exercise, stream of conscious writing prompts, links to my latest essays, and more.

I think of the letter as a time all of us can gather around the table to explore, learn and unlearn together.

Because trauma isolates us, so part of our ways to processing trauma is learning and doing this work together.

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