Being Well with Forrest Hanson and Dr. Rick Hanson

Somatic Tools for Self-Regulation with Elizabeth Ferreira

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Feb 26, 2024

Learn how to regulate your emotions with somatic tools and create safety in therapy sessions. Elizabeth Ferreira shares insights on healing patterns of overregulation and offering practices for self-regulation. Discover the importance of movement, tapping, and finding a supportive community for emotional well-being.

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ANECDOTE

Elizabeth's Journey with Regulation

Elizabeth Ferreira shares her personal experience with overregulation and dissociation as coping mechanisms.
She highlights the challenges of learning regulation with a history of trauma.

INSIGHT

Overregulation and Dissociation

Overregulation often involves dissociation and hiding dysregulation from others.
This can manifest as emotional flatness despite inner turmoil.

INSIGHT

Nervous System Flexibility

A flexible nervous system moves through arousal states smoothly.
Getting stuck in one state, like fight-or-flight, hinders regulation.

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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.

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