Updated: 5 days ago
I often share these understanding developmental and intergirrational trauma and our nervous system resources with clients including some helpful exercises at the bottom -- I hope you find them helpful!
Trauma and the Nervous System
Trauma and the nervous system: a polyvagal perspective - the most brilliant short video introduction to trauma, the nervous system and polyvagal theory.
Road to Resilience Episode 11: The Long Arm of Childhood Trauma exploration with Darrell Hammond and Michelle Esrick who created the Cracked Up Movie that explores the impacts of childhood trauma on adulthood. Jacob Ham joins this brilliant discussion drawing from their lived experience of trauma and therapeutic support.
Becoming an Active Operator of Your Nervous System - wonderful podcast with Deb Dana exploring how we can befriend our nervous system for greater vitality in life. Check out Deb's Rhythm of Regulation website full of brilliant resources including Deb's beginners guide to the nervous system. All of these are helpful to look at in relation to this nervous system ladder image.
A brilliant article and image Seven F's of the nervous system exploring feel, fight, flight, freeze, polyvagal and other understandings of our nervous system.
Intergenerational Trauma and Emotional Inheritance
Understanding intergenerational transmissions of trauma & emotional inheritance can be so important in healing. I just love this beautiful podcast with Galit Atlas that makes understanding intergenerational trauma and emotional inheritance trauma so accessible to understand how working through and uncovering ungrieved losses and making connections between past and present can support healing. A wonderful introduction to her book Emotional Inheritance: A Therapist, Her Patients, and the Legacy of Trauma.
Trauma and Nervous System Exercises
Masha's Toolbox of Trauma Exercises is one of my favourite resources for tools to support and calm our nervous system in times of struggle.
Slowly | softly breathing: Regulating the nervous system through breath
When you feel your nervous system is struggling and you feel immobilised (freeze) or in fight/flight this practice of Slowly | Softly breathing can be helpful to regulate the nervous system:
A. Place your feet on the floor, hands on your legs or one hand on your heart and one on your belly.
B. Push your feet onto the floor and gently close or haze your eyes
C. Breathe in Slowly through your nose and out Softly through your nose (Slowly in | Softly Out)
D. Repeat and lengthen the breath each time in and out.
A guided audio version can be found here Breathing Room Voice Led Breath Exercise (7 minutes). The inhale is our sympathetic and exhale our parasympathetic nervous system. Slowing each brings calm to our body and nervous system. After a few breaths check-in:
Breathe into that part of your body to create release/expansion to the bodily contraction
(a) what you do I need? (e.g. take a walk to feel grounded, reach out to someone... etc)
(b) externalise wherever possible by either talking with someone or writing out what is troubling
Healing Developmental Trauma Books
In addition to Arielle Schwartz's brilliant Post Traumatic Growth Guidebook above these are helpful books:
The Adverse Childhood Experiences Recovery Workbook: Heal the Hidden Wounds from Childhood Affecting Your Adult Mental and Physical Health carefully guides the reader through the process of understanding and healing from childhood wounds carefully organized minise potential overwhelm when confronting painful feelings and memories.
Healing Developmental Trauma: How Early Trauma Affects Self-Regulation, Self-Image, and the Capacity for Relationship offers a comprehensive and accessible exploration of developmental trauma.
Change for the Better: Personal development through practical psychotherapy for anyone wishing to understand and work through their suffering and to gain greater clarity and emotional resilience.