One of the most important skills we can learn is how to regulate ourselves, riding the emotional waves without either ignoring or being overwhelmed by them. Associate therapist Elizabeth Ferreira joins Forrest to explore how we can feel our feelings while staying calm, collected, and in control. They walk through two examples of under- and over-regulation, and Elizabeth offers specific practices that might help in each common situation.

You can watch this episode on YouTube.

Key Topics:

0:00: Introduction

1:50: Creating safety and connection with a new client

6:30: Therapy as an opportunity for reparative experiences

9:45: Learning to regulate when you have traumatized parts

16:55: What’s helped Elizabeth heal patterns of overregulation and dissociation

23:50: A hypothetical dialogue with an overregulated client

29:10: Titration and traumatic release

33:05: Labeling and accepting emotions, and empowering the “wise adult”

40:15: A hypothetical dialogue with an underregulated client

46:30: Celebrating when we notice our patterns

49:30: Movement, tapping, tremoring, journaling, and other practices

53:55: Finding a supportive community

57:10: Being with your body, and following your curiosity

58:55: Recap

Forrest is now writing on Substack, check out his work there.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Sponsors

Start each day right with IQBAR’s brain-and-body-boosting bars, hydration mixes, and mushroom coffees. Just text BEINGWELL to sixty-four thousand (64-000) and get an exclusive offer of 20% off plus free shipping.

Trust your gut with Seed’s DS-01 Daily Synbiotic. Go to Seed.com/BEINGWELL and use code 25BEINGWELL to get 25% off your first month.

OneSkin focuses on delivering more than superficial results for your skin. Get started today with 15% off using code BEINGWELL at oneskin.co.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!

Want to sleep better? Try the Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Learn more about your ad choices. Visit megaphone.fm/adchoices

McTominay delivers huge three points at Villa