This is a reference page for clients and supervisees currently engaged in somatic psychotherapy, supervision or consultation.
Psychoeducation Resources
Visuals
To better understand effects of stress on our brains, bodies and mental functioning
Optimal Brain Function Requires Effective Stress Management
Simply thinking or talking about our undigested experiences elicits the changes above - our bodies go into immediate action to produce survival energy or shut us down.
Your Autonomic System
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Stress Provokes Threat Responses
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Traumatic Events & Chronic Stress
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The Autonomic Nervous System (ANS) responds to stress with life-saving energy. Chronic stress or trauma may result in 'stuckness.'
Unmanaged Stress Takes a Toll
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Trauma & Memory
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Trauma Symptoms
Are Memories
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Loss of a sense of the future
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Hopelessness
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Little or no memories
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Nightmares
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Flashbacks
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Hypervigilance
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Mistrust
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Shame and worthlessness
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Generalized anxiety
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Panic attacks
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Emotional overwhelm
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Chronic pain
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Headaches
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Insomnia
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Substance abuse
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Eating disorders
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Decreased oncentration
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Numbing
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Loss of interest
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Irritability
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Depression
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Trauma
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Feeling unreal or out of body
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Self-destructive behavior
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Loss of sense of "Who I am"
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"Trauma survivors have symptoms instead of memories"
[Harvey, 1990]
Tools & Attunement Practices
for
Mindful Self-Regulation
Tree Breath
Yoga and other mindful practices emphasize attention to breath, imagery & body awareness. They teach us to center and ground ourselves.
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Remain sitting if you have balance issues. Otherwise, consider engaging your body in tree pose or modified tree pose - instead of bringing one foot to the inner thigh, bring one heel to the opposite ankle The ball of the top foot stays on the floor. Palms forward, away from your hips. Eyes open, focus softly on a point slightly lower than eye level.
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Inhale. Bring awareness up the tree. Hold your breath for a moment at the top as you imagine its 'view' from above.
On the exhale, imagine its weight on the earth. Feel your weight on your chair or floor.
-Repeat-
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With each in-breath, feel into your body's expansion. As you allow your breath to move out again, observe your physical connection to gravity where you make contact with furniture or the floor.​
Observe what changed.
That Was Then. This is Now
Sometimes emotions, imagery and sensation flood our bodies and minds. Responding to stressors of the here-and-now along with undigested pieces of the past makes everything harder. Breathe intentionally and observe any areas of contrast. Use your senses to explore here and now experiences. Which parts of you are less tense? Repeat to yourself, "That was then. This is now."
Bare Minimum
Becoming stuck 'ON' drains us of essential nutrients. When fatigue overrides our ability to engage routine exercise, compels us to eat for comfort and energy, espeically high calorie, salty & sweet things, a Bare Minimum helps us get to the starting block.
Recalibrate expectations.
Drop from 30 minutes of cardio to 5 or 10.
When you reach time, check in.
"Can I do 5 more?"
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Or, get dressed for yoga or the gym.
Sit quietly for 5 minutes. Scan your body.
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Can't move?
Put on a playlist of music to awaken your body,
or that matches or counter-balances your mood.
If emotions arise, which parts of you might
soften to allow flow?
​Set a timer for a bare minimum appropriate to
your degree of exhaustion and paralysis. Allow yourself to stop when you reach your Window of Tolerance.
Ocean Breathing
Visualize or find a video of gentle waves ebbing and flowing.
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Observe Inhales' expansion as the wave roll in. Enhance in-breaths slightly. Just a touch more air. Hold a second or two.
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Find the right moment to release. As you let go, feel the weight of you.
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Find Exhales' bottom.
Feel the slight landing.
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How do you feel?
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What's different?
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Observe. Repeat.
Thankful Threes
Find a daily 15 minute window to reflect.
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Write three pleasant, or at least less awful experiences.
Scan your body.
Is there warmth, softening, more openness?
Give yourself a few minutes to explore feelings and sensations that arise as you remember as much detail as you can.
Make notes.
Close your eyes and tune in deeper.
Attuned Support
Giving:
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Exhale. Slow down. Tune into the solid parts of you.
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Ask, what is
needed here?
What strengths of mine or theirs will help right now?
Receiving:​
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Exhale. Slow down. Tune into the solid parts of you.
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Ask, what is
needed here?
What do I need right now? What's first? How much can I allow?
Pillow Talk
Sit quietly. Deepen your breath. Make space.
Contemplate a strong positive or negative experience.
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Identify:​
1. Sensations
2. Emotions
3. The story I create from the above
4. How should I attend to myself?
5. What needs to be spoken aloud?
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This practice may be used to increase
interoception, ability to connect physical
and emotional responses to experiences,
and to share an appreciation for partner's
strengths that add value, or to engage in
more less reactive, more productive
conflict resolution.
Heart of Hearts
Sit quietly. Deepen your breath. Make space. Ask, "What did I need more in childhood?" Did you need to feel more space, more cared about? Maybe you need to believe "I matter" or "I'm loved," or something else?
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Write a statement to your heart. Pin it where you'll see it every day. Speak or hear it internally. If you have a friend or partner who supports your growth, consider asking them to repeat it to you every night as you fall asleep, or every morning before you move into your day. It's even sweeter when you pick a time to speak them to each other consistently until it feels true, or transforms into someting different.
Imagine kind eyes.
How do you feel looking into them?
What if they're looking away?
Mixed feelings?
Listen to your body.
Notice any softening, warmth
- or tensing.
Does it change when you look away?
Try 3 VOO breaths, hands on your midline.
Observe. Make notes.
Kind Eyes
Diane Poole, PhD
External Links to Welness Resources
Community Dance
Attachment Parenting
Research based information & support
Hotlines
24/7, free and confidential support, and best practices for professionals
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And for Affected Family & Friends
Substance Abuse Mental Health Services Administration
U.S. Department of HHS agency leading public health efforts to advance the behavioral health of the nation. Extensive resources. information & treatment access
National Hotline - available 24/7, 365
Largest US grassroots mental health organization dedicated to building better lives for millions of Americans affected by mental illness. Support & education.
National Helpline
Grateful Heart and CPSC manage CA administrative requirements for interns & associates actively pursuing development of private practices. My experience as a supervisor has been equally positive with both agencies.
