Self Awareness Archives - Page 2 of 5 - Gwynn Raimondi, MA, LMFTA

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.

Safeness vs. Safety

June 18, 2018 By gwynn

The pearls weren’t really white, they were a warm oyster beige, with little knots in between so if they broke, you only lost one. I wished my life could be like that, knotted up so that even if something broke, the whole thing wouldn’t come apart. ~Janet Fitch, White Oleander

Traumatized people chronically feel unsafe inside their bodies: The past is alive in the form of gnawing interior discomfort. Their bodies are constantly bombarded by visceral warning signs, and, in an attempt to control these processes, they often become expert at ignoring their gut feelings and in numbing awareness of what is played out inside. They learn to hide from their selves. ~Bessel A. van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

We live in a world where mass shootings at schools is almost a weekly occurrence. A world where children are being torn from their parents with a flimsy reason given of “immigration status.” A world where women are still raped daily. A world where women are killed by their intimate partners daily. A world where black boys and men are murdered by the police daily. A world with war, poverty, misogyny, racism, homophobia, transphobia, ableism, classism… you get my point, I’m sure.

For those of us living with trauma in our bodies, minds, and being, it is validation for our anxiety and other trauma symptoms. Each of these types of events is like a nod to our own individual systems saying “See! I’m not paranoid! The world isn’t safe!! Being in hyper-arousal is the ONLY way I will survive!”

It is true that the world is not safe. It is less safe depending on the color of your skin or perceived gender or sexuality or ability or class or age. It is less safe for some than for others, and it is not 100% for anyone.

The first phase of trauma processing work, no matter what kind of work/model/approach you are using, is always developing stabilization and a sense of safeness.

But how can we feel safe when we know we are most definitely not actually safe?

First, there are degrees to safety itself. Living in a home where there is physical, sexual, or psychological violence is not safe, and also living in such an environment does not allow for developing a sense of safeness.

And, living in the world is not safe. However, it is a different level of not safe, it is a different level of constant threat. It is an unknown (whereas living in an abusive home is a known). We cannot predict when we will be mugged or be in a car crash. Often, when living in abusive environments, we can become very good at predicting when shit is going to go down.

Second, there is a difference between being actually safe and having a sense of safeness within our body, mind, and being.

Anxiety has physical manifestations. For some people it shows up as a vibrating feeling or like your skin is crawling. For others it’s stomach pain or feeling like your stomach is tied up in knots. For some it’s headaches. For others muscle tension. Rapid heartrate and shallow breathing are also symptoms of anxiety. These are all also signs that our sympathetic nervous system – the part of our system responsible for fight-flight-freeze – has been activated.

When our body systems are in a state of hyper-alert, our systems are constantly telling each other we are not safe. We are not safe in our environment. We are not safe in relationship. We are not safe within ourselves.

It means we constantly second guess ourselves. It means we don’t trust ourselves.

Having a sense of safeness within ourselves means that we trust our Self – it means that we know we’ve got our own backs. It means we can confidently tell ourselves that should something happen out in the world, we will survive it. It means being able to detect, hear, and respond to the subtle messages our bodies give when we are actually in physical danger.

It is knowing that we live in an unsafe world and still being willing to walk out into it without constant fear and anxiety.

Developing a sense of safeness within our Self requires having a relatively safe space to explore this idea. It requires having our home be a safe space (where abuse is not currently happening). It requires being in relationship with another that is safe enough (more on this in a few), be that person an intimate (sexual or not) partner or friend or a trusted therapist.

What do I mean by safe enough? The reality of being human is that sometimes we unintentionally cause harm to others. When in relationship – be this parent child or intimate friend or partner, we call this misattunement. It means we are not attuned. Someone said something they thought was funny and we internalized it as very hurtful.

Misattunement happens. In all relationships. With our children, with our parents, with our best friends, with our lovers, with our therapists. Misattunement happens because we are all human and each of us carry our own unique set of stuff, and no one can ever know all the stuff another person carries.

This is where re-attunement comes in. It is where we apologize for harm we have caused. It is where we state in a non-blaming way that we feel hurt by the other persons words or actions. It is where the opportunity to repair is present and it is vital for the relationship that both sides take full advantage of that opportunity. This is when a relationship is safe enough: that when harm does happen (and it will), we are able to repair in honest and loving ways.

We live in an unsafe world. This is a fact.

We can still develop a sense of safeness within ourselves, within specific environments, and in relationship.

We do this through connecting with our body, its sensations, its emotions. We do this through trial and error. We do this by learning ways to calm and soothe our nervous systems when we are in safe enough environments. We do this by learning to sense our physical, emotional, and psychological boundaries and how they interconnect. We do this by learning to find center and ground and be present in the here and now with ourselves, with our environment, with our relationships. We do this by acknowledging our own inner and outer resources.

We do this slowly and by being brave. We do this by not gaslighting ourselves. We do this by becoming curious.

As we each learn to develop our own sense of safeness within ourselves, we can then begin to help others do the same. This shifting allows us to move from the reactive states of fight-flight-freeze into the intentional, mindful active state of creativity, empathy, and compassion. This shifting within ourselves allows us to create shifts within our world.

Perhaps the world will never be 100% safe all the time for all persons. And we can sure make it more safe for all persons, including ourselves. But first we need to have a sense of safeness within so we can more fully connect with our frontal lobes and create change out of love and curiosity instead of fear.

…

Originally published on February 18, 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.

Wants, Needs, & Unraveling Cultural Relational Trauma

June 15, 2018 By gwynn

There is no doubt that being human is incredibly difficult and cannot be mastered in one lifetime. ~Terry Pratchett, Thief of Time

Scars have the strange power to remind us that our past is real. ~Cormac McCarthy, All the Pretty Horses

Time has always been an anxiety producer for me. I wrote a bit about that over on IG a while ago. Being on time, having enough time, spending quality time… all those things can send me into a bit of a tailspin of not enough, not enough, not enough.

Because a truth for me is, and for many I know, there simply aren’t enough hours in a day. There is always So Much To Do. There is always so much I Want To Do. There is always so much I Need To Do. There used to always be so much that Others Expected Me To Do but I left that list on the side of the road a long while ago.

Anyhow, all I need and want to do in any given day, never seems to fit into the 24 hours I have that particular day.

This has been leading me to consider what is truly important to me, what do I actually want to do and be doing with the time that I do have.

I’ve been slowly working through Danielle LaPorte’s Desire Map workbook to figure out what it is I do want, how I want to feel, in my work, in my life, where are my wants and needs and how am I meeting them and how am I not and how could I meet them more often and perhaps even better?

What is it that lights me up?, as Danielle asks.

It is one thing to know what I don’t want, what I want less of, what I don’t need or desire. I can find my clear no very easily. It is the finding the yes that can be a challenge for me.

Finding the yes is the vulnerable thing. Finding the yes is revealing. Finding the yes, the want, the need, the desire… that is when we put who we really are out there and on the line.

That is when we own who we are.

And that can be terrifying in so many ways.

Noes are less vulnerable. Noes don’t reveal a whole lot. They set a line, yes. They create a boundary, absolutely. They often close doors, of course. And those are such important things to be able to do, to be able to find and honor within ourselves.

And.

When we start to look at those wants, those cravings, those needs… Well we are opening ourselves up to be told no – by others, by our culture, by the stories that whisper and scream inside our heads, by life itself.

Which then leaves us in the wanting or needing… and then what?

Well, I don’t honestly know, because I’m still at the stage of even acknowledging what my wants and needs are!

Here’s a thing: We have all been raised in a culture that tells us wanting is a sin and needing is a sign of weakness. And none of us dare to be sinners or weak.

This is part of Cultural Relational Trauma. It is part of what harms our psyches, what traumatizes us, what leaves us in a space of loneliness and disconnection from our Self and other humans.

This is our socialization. Our training. Our conditioning. It seeps into our minds and bodies and being.

It is not such an easy thing to shake. Because even when we know in our logic mind that these stories are all a bunch of crap, those messages have been ingrained and internalized. They have their own neuro-pathways in our brains, and they live in our own cellular and body systems memory. It takes intentional, mindful, and relatively consistent work to undo the training, to create new neuro-pathways that say “It is human to want; it is acceptable to want; wanting is part of living; needing is part of being reminded we are alive; asking for our wants and needs is part of our surviving and thriving.”

It doesn’t happen overnight. It takes time. It takes mind work and body work. It is simple and complex. As one ingrained and internalized story is unraveled another will pop up. There will be days we are too tired, there will be days we are impatient, there will be days we simply don’t wanna.

And.

There will be days where we look back and say, “Wow. That story doesn’t have the same grip it used to.” or “Holy heck I just used my words and asked for what I needed and I received it.” or “Woohoo I just allowed someone to care for me.”

This is the ebb and flow of this work.

It takes three to ten times more “positive” messaging to create a relatively permanent (knowing these are never truly permanent) neuro-pathway in comparison to what it takes to create a “negative thought” neuro-pathway.

Three to ten times. Three to ten times more effort, more intention, more practice.

So.

Yes it takes work.

Yes it takes intentional time and energy.

And to have our wants and needs met, to begin to feel safe and at home in our bodies, to begin to thrive in our lives instead of only surviving… isn’t that worth the time and energy?

Aren’t you worth it? (Let me answer that for you, YES YOU ARE.)

May we all connect to our wants and needs, acknowledge them, embrace them, ask for them, and have them met.

…

Originally published on January 14, 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.

On Safeness, Stabilization, and Self-Care :: Shifting from Overwhelm to Safeness & Stabilization

April 19, 2018 By gwynn

…repeated trauma in childhood forms and deforms the personality. The child trapped in an abusive environment is faced with formidable tasks of adaptation. She must find a way to preserve a sense of trust in people who are untrustworthy, safety in a situation that is unsafe, control in a situation that is terrifyingly unpredictable, power in a situation of helplessness. Unable to care for or protect herself, she must compensate for the failures of adult care and protection with the only means at her disposal, an immature system of psychological defenses.
~Judith Lewis Herman, Trauma and Recovery: The Aftermath of Violence – From Domestic Abuse to Political Terror

When you have a persistent sense of heartbreak and gutwrench, the physical sensations become intolerable and we will do anything to make those feelings disappear. And that is really the origin of what happens in human pathology. People take drugs to make it disappear, and they cut themselves to make it disappear, and they starve themselves to make it disappear, and they have sex with anyone who comes along to make it disappear and once you have these horrible sensations in your body, you’ll do anything to make it go away.
~Bessel A. van der Kolk

For those of us who live with trauma, and are in a state of constant feelings of overwhelm (thanks to being in that fight/flight/freeze response), the idea that we can find a sense of calm, safeness, and groundedness can feel incredibly foreign, if not impossible. Many of us have bought into the narrative of “this is just the way I am” or worse, that we are broken and can’t be fixed.

I understand. I’ve been there. When we are in that constant state of overwhelm, and especially when we are deep in it, we can’t see a way out. What I mean is, we literally cannot imagine other ways of being – our brain will not allow it. When we are in the fight-flight-freeze state our ability to be creative, imaginative, or problem solving oriented simply isn’t there, that part of our brain isn’t online, only the part of our brain focused on immediate survival is.

I’m writing all this to say – it is not your fault that you aren’t able to see a way out. It is how we as a species are made.

And because we ourselves are unable to see that way out, we need our outside resources to help us find ways to learning to calm our systems, learn about feeling that sense of safeness, and find our ways to our own center and ground.

For me, I had a few outside resources to help me find my way out of overwhelming and crushing anxiety, depression, and being in a constant state of feeling highly triggered. One was my therapist, another my husband, and also a couple good friends.

But my true motivation to do this work was, and is, my daughter. I wanted to be a different mom for her. I didn’t want to be yelling all the time. I wanted to be able to sit with her loudness and not feel overwhelmed by it. I wanted to be able to hold space for her big emotions (quite a feat since I couldn’t hold space for my own). I wanted to be present with her, to have fun with her, to not constantly be looking for distractions from the here and now.

Where the journey truly began for me, even after literally decades of talk-therapy, was in learning how to self-soothe and self-regulate my system in non-harmful ways.

Once I began to learn about self-regulation, through various body centered mindfulness approaches, my life oh-so-slowly began to change. But it did begin to change. In time my automatic reactions (yelling) to triggers and feelings of overwhelm became a little less automatic. I began to learn to anticipate by listening to my body when I was beginning to move into that state of extreme overwhelm and could distract myself, and then in time I was able to incorporate exercises to actually calm my system in the moment without distraction or dissociation. In even more time, I adopted and developed my own practices to help regulate my system even when it wasn’t triggered to help bring my base-line state back down and out of constant fight-flight-freeze.

After I gained the tools to self-regulate, I began the journey of connecting to my boundaries and reclaiming my body and deeply learning where I actually end and another begins. Eventually I found my way to centering and grounding and then acknowledging my resources.

Then, and only then, was I in a place to truly begin my own trauma processing through somatic therapy.

My own journey has been literally decades long in some ways, and yet the real work of learning to self-regulate and come into my body is something I truly embarked on in the last eight years. And the last two years have been when my own personal trauma processing has actually (finally) been occurring and I have developed my inner sense of safeness, peace, and groundedness and my ability to be present in the moment, in my environment, in relationship with another, and within myself (all at once!).

All of my individual clients as well as most of the folks who participate in my online programs, have been on similar journeys. Most have had years of talk therapy, some of have had some experience with somatic therapies or approaches. Each step along the way a building block to help them prepare for this deeper body-centered trauma processing work.

We come to this work in our own ways. And rarely, if ever, is it a direct path from point A (traumatic event(s)) to point ZZZZ (trauma processing). It takes time, patience, bravery, and curiosity to do this work. And it also requires that we have the tools to self-regulate, and that we use those tools when we need them.

This work can feel so overwhelming (and perhaps more so because we are already in a constant state of overwhelm). Because of this, I feel it is vitally important for us to approach it in small steps, at our own pace, and always where we start is learning to self-soothe, self-regulate, and develop our own rituals and practices of self-care.

The only way we can move through any of this work is at our own pace. It can never be forced. And I deeply believe that our very first steps are learning to self-regulate and calm our nervous system, connecting to our boundaries, and finding our ways to center and ground, and all of those are acts of self-care.

I talk more about all of this in the 8-minute video below:

This essay series is to introduce the themes we will be exploring in the spring program Trauma Informed Embodiment™ : Basics. We begin May 1. You can learn more here.

You can find the other essays in this series at the links below:

On Safeness, Stabilization, & Self Care :: Definitions

Self Regulation as Self Care

Shifting from Overwhelm to Safeness & Stabilization (this essay)

On Safeness, Stabilization, & Self Care :: Self Regulation as Self Care

April 12, 2018 By gwynn

When we self-regulate well, we are better able to control the trajectory of our emotional lives and resulting actions based on our values and sense of purpose.

~ Amy Leigh Mercree, A Little Bit of Meditation: An Introduction to Mindfulness

Self regulation is, quite simply, the ability to regulate our Self. This includes our ability to soothe and regulate our nervous systems and our emotional states.

Regulating is not stuffing down, ignoring, or dissociating.

Regulation allows us to stay present, to tolerate uncomfortable feelings (sensations and emotions) and situations.

Regulation is about learning how to titrate our emotions, to recognize when we are at the very early stages of moving into overwhelm, and utilizing tools to help calm and soothe ourselves in ways that are not harmful either immediately or in the long term.

Knowing how to self-regulate is a vital tool to have when we are in a crisis situation, and to utilize long after the crisis is over so the trauma or pain of the even doesn’t get stuck in us.

Being able to self-regulate and self-soothe is part of our ability to be resilient to chaotic and traumatic events in our lives.

Most of us who had chaotic childhoods didn’t learn how to self-regulate in a way that would be beneficial for us long term. Most of us learned how to dissociate and are pretty darn good at it. Most of us learned how to stuff down our feelings (again, bodily sensations and emotions) and to not experience them or allow them to be expressed. For most of us, our caregivers didn’t model self-regulation in any truly beneficial ways.

Because we all carry so many generations of trauma within us, I believe it is safe to say that most of our ancestors didn’t know how to self-soothe either, at least not once became “civilized”.

Our inability to self-regulate, our not learning it as children, is not our fault. However, I deeply believe it is our responsibility to our Self and to our loved ones to learn how to do so.

When we learn to self-regulate, we are offering nurturing and care to our Self. We are showing love to our Self. We are showing our Self that we matter and that we don’t have to go into overwhelm.

Self-regulation also helps with our relationships. It allows us to become present in the moment, as well as learn to tolerate uncomfortable conversations and situations with those we care most about. It helps prevent us from “flying off the handle” or “losing our shit.” It is a tool that helps to experience our feelings without becoming overwhelmed by them and losing connection to our frontal lobes.

We can self-regulate in a variety of ways. All of the Nervous System Soothing Exercises I offer in your weekly love letter are one way to learn how to self-soothe and self-regulate. Being in nature is another. Moving our bodies. Creative expression (painting, writing, sculpting, coloring, drawing in sand, etc). For some people having a glass of wine or a cup of herbal tea. Seeing our therapists regularly. Playing or listening to music or singing or humming. Cleaning (one of my personal favorites!). Physical contact with another person, sexually or non-sexually (also known as co-regulation). Weekly body work of some type (massage, acupuncture, chiropractic, etc). These are just a few ways, there are many, many more.

I recommend that we all have multiple ways to self-soothe and self-regulate ourselves. I also suggest we have daily (or semi-daily) practices or rituals that help to calm ourselves and dissipate the stress we experience throughout the day so that it doesn’t build up and turn into overwhelm.

It is vital to our own care that we find these ways to calm our nervous systems, and to learn to not be in a constant state of overwhelm – it is vital for our physical health, for our mental health, and for our relational health.

This work is not always easy or glamorous or fun. In fact I would argue it is mostly hard, messy, and often daunting.

And.

As with learning anything new, any new way of caring for ourselves and being in the world, the more we practice, the better we get at it and the less hard, messy and daunting it becomes.

I talk more about all of this in the 9-minute video below.

This essay series is also to introduce the themes we will be exploring in the spring program Trauma Informed Embodiment™ : Basics. We begin May 1. You can learn more here.

This essay is the first in a three part series I have written exploring the ideas of safeness, stabilization, and self-care.. I hope you find it helpful and informative. To read the other essays in this series, click the links below:

Definitions

Self Regulation & Self Care (this essay)

Shifting from Overwhelm to Safeness & Stabilization

When we self-regulate well, we are better able to control the trajectory of our emotional lives and resulting actions based on our values and sense of purpose.

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