"Take an interest in your pain and your fear. Move closer, lean in, get curious; even for a moment, experience the feelings without labels, beyond being good or bad. Welcome them. Invite them. Do anything that helps melt the resistance."- Pema Chödrön
there’s a self-discovery that happens when you revisit things you’ve accumulated over a period of time. You look back and begin to recognize patterns in your own thinking.
mind-body connection in emotional resilience, via talk therapy
-treading as slowly/carefully as possible. visualizing a boundary that represents no-go zone-- spiraling out/panic/"retraumatization" zone; getting close to that line and being able to process/reformulate without making things worse.
gradually rewiring your nervous system (trying to protect you); reminding it that you're not in immediate danger and fight-or-flight mode is no longer useful in this instance.
-acknowledging where the feeling(s) occur(s) in your body. (can be incredibly difficult as some feelings can be so abstract/nebulous.) what physical sensations are occurring? in your head, eyes, mouth, throat, chest, stomach, fingertips, feet... do an entire body scan. acknowledge where the emotional pain/discomfort resides. helps re-establish body-mind connection when we feel like we're spiraling out. (in dissociation, mind-body connection is severed.)
-returning to your breath to stay grounded when overwhelmed. box-breathing.
“We have to consciously study how to be tender with each other until it becomes a habit because what was native has been stolen from us…but we can practice being gentle with each other by being gentle with that piece of ourselves that is hardest to hold.”
- Audre Lord