![]() Try it, it may offer even just a subtle shift (Linehan, 2015). Just turning the edges of your lips upwards sends a neurological shift to the brain and releases feel-good-hormones, tricking your brain into thinking you are actually happy, or have something to smile about. You can also try gently turning your lips up to something that is called "Half Smile". You can try to sit up, square your shoulders, and open your posture, maintaining a boundary between yourself and whatever you are facing. Experiment with different techniques until you find a specific posture, stance or even eye gaze that brings you back to a place of strength, a feeling of "grounded-ness" or in touch with your inner wisdom. Safety switches are physical techniques that use different body senses to help you cope with difficult feelings. Breath through it and you've done the scan! 2.Safety Switches There's no wrong way to do the exercise.You might notice an itch, tightness, discomfort or you might not feel anything that all. You start the body scan by either focusing on the top of your head, forehead, ears, cheeks, neck, and go down to each section of the body, or you can start from you hands or feet and slowly pay attention to other areas, noticing any tingling or sensations that come up. When your body is already in stress mode, adding another "to do" often gets you trapped, so being able to engage in a mindful exercise is often the best option (Shapiro, 2001). It might sound funny that this exercise isn't about changing anything, yet sometimes just noticing the tightness or the sensation is enough. Trauma responses include the body preparing to go into flight, fight or freeze, tensing the body, which takes an exhausting toll on you. The body often experiences continued trauma symptoms, even long after the traumatic event has passed. The goal is not specifically for you to relax, it is simply about raising awareness about what is happening in the present moment. Body ScanĪ body scan is an exercise where you bring attention to your body, while not trying to change anything you may notice. Here are some six coping skills that can be used to support you, both in and out of session while you're engaged in trauma therapy. Processing is the brains way of attempting to heal, however, when something distressing happens the brain may experience flashbacks, nightmares or body memories after a frightening experience.īecause of this, it's important to have effective coping skills at your fingertips that you can use between sessions. ![]() Your brain keeps working through the traumatic material you've processed in session. You have your life before you walk into your therapy session, and your reality is with you as you walk out into the world, the world that you live in. However, trauma work goes beyond the walls of your warm, wise and skillful therapists office. You reach out for therapy because research proves that good therapy will help you. Rebuild yourself, your life and a new sense of hope and meaning. If you are a trauma survivor, you have the brave yet powerful job to rebuild. You world has changed, and often you are changed, forever. Trauma is comparable to an inner shattering.
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