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Check out these quick video tips covering rumination, mindfulness and overcoming nerves.
My Video Tips:
Effective Thoughts for Every Day
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Healing from Trauma Through Somatic EMDR with Cara Hooper | Episode 11
57:35
How to overcome the nerves to try something with confidence
02:12
Break the rumination habit
02:01
![I'm back on social media following some significant "life stuff". Here's what helped:
3 things I repeatedly did to enable a healthy stress reponse during a hefty load of adversity..
Part 1 ~ The 3 As
[More parts coming up soon: emotional processing requires a systemic approach]
Acknowledge/Accept/Appreciate
Acknowledge (without fixing)
I acknowledged all of my feelings (this was repeatedly hard, parts of me would rather be scrolling or watching Netflix). I didn't numb or avoid the painful feelings even though it was very tempting. I noticed where I felt the feelings in my body.
Accept
I accepted each situation (often with difficulty). The adversity is what it is. This is important because the opposite of acceptance is resistance, which serves only to increase stress.
Appreciate
I appreciated any good I couid find. This is not 'toxic positivity', bypassing or repressing. It is acknowledging that many things can be true at once: there is safety amongst the stress, the adversity is not pervasive.
For me, this including my flexible and purpose filled work; a safe, secure home; living close to the hospital and a trustworthy vet practice; support from friends, access to nature/beach.
More parts coming up!
#coaching
#healthystresscycle
#emotionalprocessing
#feelings
#selfefficacy](https://scontent-lhr6-1.cdninstagram.com/v/t51.82787-15/795341743_18618882691046571_4341560104136420178_n.heic?stp=dst-jpg_e35_tt6&_nc_cat=109&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=0DRDtX897BwQ7kNvwH5GIo4&_nc_oc=Adr0ega6Z8MAMQL0UYksN6m9J82T1IDwYXLXOhBF65F3DQTHIOoFTy99b8ga46Lmv2w&_nc_zt=23&_nc_ht=scontent-lhr6-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=9PinN_325GgeQi7HvF9bBA&_nc_tpa=Q5bMBQK1Y8R0-jF1D3Gvuv9ZMQslQNnoStEnrzP9xgq6q_O66sEI_C-lZr0cLarCfoHvpT886e_mojAg&oh=00_AQMyn39q6gSRPDzxe4z_CL-q35wgLFpgxia1Thtq3fTnSw&oe=6AD47BFB)
![Ignoring or avoiding our deepest fears does not make them go away. This denial increases our anxiety and decreases our self trust.
Acknowledgement and reassurance eases the dysregulation and gives us awareness. Non-judgemental awareness is the catalyst for change.
[You might need bespoke support with this. If this is you, book a free consultation via my profile/website.]
#effectivethoughts
#coaching
#fears
#anxiety
#nervoussystem](https://scontent-lhr6-1.cdninstagram.com/v/t51.71878-15/670969976_1287934022672105_128116716518748695_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=VtILuNEnhgwQ7kNvwEzSNuQ&_nc_oc=AdpP06foeyFHvV-Y-fq6aMv32uiTTHNd4q3froSGUHECKl5qLCtO0jy1smAAkRJMwzo&_nc_zt=23&_nc_ht=scontent-lhr6-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=9PinN_325GgeQi7HvF9bBA&_nc_tpa=Q5bMBQKC72mhfiHYES-ar0H3SvRx7_NE1ZO7gYt6AHgJAf4WTCnqXXU1RaxmHYMGXT3TGTc1VqigHH4r&oh=00_AQNrX8s6nt-CVpN0-uHsqAtQCceh5nDHEksoUNAqI5ueFg&oe=6AD46ADE)
![Processing your feelings - how do we acknowledge and allow our feelings?
Notice, Name, Respond:
1. NOTICE. This means moving your attention from your brain based thought-chatter back to your body/internal experience. You might focus on any tension, any activation, or on your senses (What can you see, hear? Can you feel your clothing? How can you notice a sense of gravity?). Nervous system regulation is essentially about reconnecting to our bodies.
2. NAME what you notice without judgement. [Side note: You might need to *consciously* drop that judgement. This might mean you effectively thank that judgement part and reassure it that you can handle things. You could try reassuring that part that sounds critical as you would a best friend who is berating themselves.]
3. RESPOND to the need. Do you need to release by talking, writing, crying, moving? Do you need to calm by a soothing self face hold, slower breathing, softening tension?
Repeat as often as possible. This allows you to build self trust and compassion.
Drop the rush to achieve something, PATIENCE is part of compassion. If you are chronically shut down/dissociated, this process can feel very difficult so repeat with 'baby steps' in mind.
If you need bespoke coaching, reach out for a free consultation via my profile.
#effectivethoughts
#coaching
#emotionprocessing
#regulation
#acknowledgment](https://scontent-lhr11-1.cdninstagram.com/v/t51.71878-15/656260926_1357129176176417_2299067586127400820_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=d035vD3RFKAQ7kNvwFlXM4k&_nc_oc=AdqsWLOvPxGsAZaDt6mkRAXKJ5pzUM-xsTxmpEs0wT0qN4opW14lvbETqinXsHheqMQ&_nc_zt=23&_nc_ht=scontent-lhr11-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=9PinN_325GgeQi7HvF9bBA&_nc_tpa=Q5bMBQIdG7S_Fu_9SPrswOezSj6dIwips973Y36KSwJN4kWURDwO7b0QR4-NNZ5aUzdlvXoCgRuEvwwo&oh=00_AQPgHVA49PXIkwXCOaq6uvimTsSA_ejYPOci4JI9c2iizQ&oe=6AD45457)
![Processing your feelings - how do we acknowledge and allow our feelings?
Notice, Name, Respond:
1. NOTICE. This means moving your attention from your brain based thought-chatter back to your body/internal experience. You might focus on any tension, any activation, or on your senses (What can you see, hear? Can you feel your clothing? How can you notice a sense of gravity?). Nervous system regulation is essentially about reconnecting to our bodies.
2. NAME what you notice without judgement. [Side note: You might need to *consciously* drop that judgement. This might mean you effectively thank that judgement part and reassure it that you can handle things. You could try reassuring that part that sounds critical as you would a best friend who is berating themselves.]
3. RESPOND to the need. Do you need to release by talking, writing, crying, moving? Do you need to calm by a soothing self face hold, slower breathing, softening tension?
Repeat as often as possible. This allows you to build self trust and compassion.
Drop the rush to achieve something, PATIENCE is part of compassion. If you are chronically shut down/dissociated, this process can feel very difficult so repeat with 'baby steps' in mind.
If you need bespoke coaching, reach out for a free consultation via my profile.
#effectivethoughts
#coaching
#emotionprocessing
#regulation
#acknowledgment](https://scontent-lhr6-1.cdninstagram.com/v/t51.71878-15/655974145_1466794741523855_8554835445263607737_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=102&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=sNsUKK2mmq0Q7kNvwHoyr0u&_nc_oc=AdqyHYiaXvJwREil6hVN4O9dpDBMUSz4Gshh0dvBAB7OJjCBR63kErADzFrMbZwE6xE&_nc_zt=23&_nc_ht=scontent-lhr6-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=9PinN_325GgeQi7HvF9bBA&_nc_tpa=Q5bMBQJo8Us5PvRXGG8H0J1yyrurc0k2AK7c5wJskdz-Yk9hcmZTrtyQchJ92x7q5lWvTzZaEkjcs1eV&oh=00_AQN6t_G7EoD6T4VG8CMy3k-jx1wJqsTS7V2FG2-8fzUZmA&oe=6AD4824C)
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