Trauma can have a profound impact on our nervous system, causing a range of physical and psychological symptoms that can persist long after the traumatic event has occurred. However, there are specific exercises that we can practice to regulate trauma in our nervous system and alleviate some of the distressing symptoms that can accompany it. In this article, we will explore some exercises for regulating trauma in our nervous system.
Mindfulness and Meditation:
To practice mindfulness and meditation, find a quiet and comfortable space to sit or lie down. Begin by focusing on your breath, taking slow and deep breaths in through your nose and out through your mouth. As you inhale, feel your belly and chest expand, and as you exhale, feel them contract. Continue to focus on your breath, allowing your thoughts to come and go without judgment or attachment. Try to do this for at least 5-10 minutes every day.
2. Exercise and Physical Activity:
To regulate your nervous system through exercise and physical activity, try practicing yoga, Pilates, or other types of gentle, mindful movement. These exercises can help to release tension in the body, improve circulation, and promote relaxation. Additionally, try to engage in regular aerobic exercise, such as running or biking, for at least 30 minutes a day, which can help to release endorphins and reduce stress.
3. Therapy:
Therapy is an effective way to regulate trauma in the nervous system. Cognitive-behavioral therapy (CBT) can help you identify and challenge negative thought patterns related to trauma, while eye movement desensitization and reprocessing (EMDR) can help you process traumatic memories. Somatic experiencing can help you regulate your nervous system through movement and physical sensations.
4. Breathing Techniques:
To regulate your nervous system through breathing techniques, try the 4-7-8 breath. To practice this technique, inhale deeply through your nose for four seconds, hold your breath for seven seconds, and exhale slowly through your mouth for eight seconds. Repeat this cycle three more times. This technique can help to calm the nervous system and reduce feelings of anxiety and stress.
5. Social Support:
To regulate your nervous system through social support, reach out to a trusted friend or family member and share your thoughts and feelings with them. Alternatively, consider joining a support group or community that focuses on healing from trauma. Engaging in regular social interaction can help to reduce feelings of isolation and promote feelings of safety and security.
Trauma can have a significant impact on the nervous system, but practicing specific exercises can help regulate the symptoms associated with it. Mindfulness and meditation, exercise and physical activity, therapy, breathing techniques, and social support are all effective exercises for regulating trauma in the nervous system. By incorporating these exercises into your daily routine, you can begin to manage the symptoms of trauma and improve your overall well-being.
As human beings, we all have basic needs that drive our behavior and shape our experiences. These needs, according to Tony Robbins, a renowned life coach, can be divided into six categories: certainty, uncertainty/variety, significance, connection/love, growth, and contribution. In this article, we will explore each of these needs and how they impact our lives.
Certainty: Assurance You Can Avoid Pain and Gain Pleasure
One of the most fundamental human needs is the need for certainty. We all have an innate desire to feel safe, secure, and in control of our lives. This need is driven by a fear of uncertainty, and we seek to avoid pain and gain pleasure by creating predictability and stability in our lives. This need is why we seek out routines, habits, and familiar surroundings that we can rely on.
However, excessive certainty can lead to boredom and a lack of challenge, which can lead to dissatisfaction. It’s important to balance the need for certainty with the need for uncertainty and variety, which we will explore next.
2. Uncertainty/Variety: The Need for the Unknown, Change, New Stimuli
While certainty is important, humans also have a need for uncertainty and variety. We seek out new experiences, challenges, and stimulation to keep our lives interesting and exciting. This need can manifest itself in many ways, from trying new foods and hobbies to traveling to new places and meeting new people.
However, excessive uncertainty can lead to stress and anxiety, so it’s important to balance this need with the need for certainty. It’s all about finding a healthy balance between these two needs.
3. Significance: Feeling Unique, Important, Special, or Needed
Another essential human need is the need for significance. We all want to feel valued, appreciated, and important. This need is driven by a desire to feel unique and special and to make a meaningful contribution to the world.
However, when we focus too much on our own significance, we can become self-centered and egotistical. It’s important to balance this need with the need for connection and contribution, which we will explore next.
4. Connection/Love: A Strong Feeling of Closeness or Union with Someone or Something
Humans are social creatures, and we have a deep need for connection and love. We seek out relationships and connections with others to feel a sense of belonging and to fulfill our need for intimacy and affection.
However, excessive focus on this need can lead to codependency and a lack of independence. It’s important to balance this need with the need for growth and contribution, which we will explore next.
5. Growth: An Expansion of Capacity, Capability or Understanding
Another important human need is the need for growth. We all want to expand our knowledge, skills, and understanding of the world around us. This need is driven by a desire for personal development and self-improvement.
However, excessive focus on growth can lead to perfectionism and a lack of appreciation for what we have. It’s important to balance this need with the need for certainty and connection, which we explored earlier.
6. Contribution: A Sense of Service and Focus on Helping, Giving to, and Supporting Others
Finally, humans have a need for contribution. We all want to make a positive impact on the world and to feel like we’re making a difference. This need is driven by a desire to be of service to others and to help those in need.
However, excessive focus on this need can lead to burnout and neglect of our own needs. It’s important to balance this need with the need for growth and connection, which we explored earlier.
Self-esteem is the value and worth that we place upon ourselves, and it is a critical component of our mental health and well-being. It is essential to have a healthy self-esteem to lead a happy and fulfilling life. However, low self-esteem can be detrimental to our mental and physical health, leading to feelings of worthlessness, anxiety, and depression.
If you are struggling with low self-esteem, there are several practical steps you can take to improve it. In this article, we will discuss actionable steps to improve self-esteem.
1. Practice self-compassion
Self-compassion is the practice of treating oneself with the same kindness and care that one would offer to a good friend. When we are hard on ourselves, it is easy to fall into a negative spiral of self-doubt and self-criticism. Practicing self-compassion can help us break that cycle.
To practice self-compassion, try talking to yourself in a kind and supportive way. Treat yourself as you would treat a friend going through a difficult time. You can also try writing down affirmations or positive statements about yourself and repeating them regularly.
2. Challenge negative self-talk
Negative self-talk is the inner voice that tells us we are not good enough, smart enough, or capable enough. This voice can be relentless and damaging to our self-esteem. The good news is that we can challenge and change negative self-talk.
To challenge negative self-talk, try to identify the negative thoughts and beliefs you have about yourself. Ask yourself if they are accurate and provide evidence that supports or contradicts them. If you find evidence that contradicts them, focus on that evidence and try to reframe your thinking in a more positive light.
3. Set achievable goals
Setting achievable goals can help boost self-esteem by providing a sense of accomplishment and success. It is essential to set goals that are realistic and achievable to avoid setting oneself up for failure.
Start by setting small, manageable goals and build up from there. Celebrate your accomplishments along the way, no matter how small they may seem.
4. Take care of your physical health
Taking care of your physical health can have a positive impact on your mental health and self-esteem. Exercise, eating a healthy diet, and getting enough sleep can all contribute to a healthy sense of self-esteem.
Start by incorporating small changes into your routine, such as going for a walk or eating more fruits and vegetables. Over time, you can build up to more significant changes.
5. Practice gratitude
Practicing gratitude can help shift our focus from negative thoughts and feelings to the positive things in our lives. Taking time to appreciate what we have can help us feel more content and satisfied with ourselves and our lives.
To practice gratitude, try writing down three things you are grateful for each day. You can also make a habit of taking time each day to appreciate the small things in life, such as a beautiful sunset or a kind gesture from a friend.
6.Surround yourself with positive influences
The people we surround ourselves with can have a significant impact on our self-esteem. Surrounding ourselves with positive, supportive people can help build our confidence and self-worth. Try to spend time with people who encourage and uplift you. If you find yourself in negative or toxic relationships, it may be time to reevaluate those relationships and consider setting boundaries or ending them altogether.
Improving self-esteem is an ongoing process that takes time and effort. By practicing self-compassion, challenging negative self-talk, setting achievable goals, taking care of our physical health, practicing gratitude, and surrounding ourselves with positive influences, we can improve our self-esteem and lead happier, more fulfilling lives. Remember, you are worthy of love and respect, and you deserve to feel good about yourself.
