Being Well with Forrest Hanson and Dr. Rick Hanson

Somatic Tools for Self-Regulation with Elizabeth Ferreira

Feb 26, 2024

01:04:32

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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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Quick takeaways

Effective emotional regulation involves balancing over- and under-regulation, empowering the inner 'wise adult' for self-regulation.

Creating safety and connection is essential for exploring emotions authentically, emphasizing individual autonomy in therapeutic spaces.

Developing distress tolerance, somatic practices, and self-compassion are crucial tools for trauma survivors in regulating emotions.

Deep dives

Understanding Emotional Regulation

Emotional regulation is highlighted as a crucial skill, emphasizing the need to effectively manage emotional responses regardless of age or history of difficult experiences. The discussion delves into the challenge of regulating emotions and emphasizes the importance of being able to sense and navigate one's internal emotional landscape, as mere intellectualization cannot address emotional turbulence effectively.

Navigating the Challenges of Regulating the Nervous System

01:18

Balancing regulation in the mind

00:46

Establishing Safety in Therapy

01:05

Somatic therapist's analysis of hypervigilance

01:30

Introduction

2min

Exploration of Self-Regulation through Somatic Tools and Establishing Safety in Therapy Sessions

3min

Empowerment through Secure Connections and Therapeutic Repair

16min

Navigating Emotional Dynamics in Relationships and Attachment Wounds

5min

Exploring Different Personas for Self-Regulation

12min

Navigating Inner Emotional Landscapes for Regulation and Healing

26min

Exploring Somatic Therapy and Self-Awareness

2min

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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