Trauma, Triggers and Emotional Dysregulation: 10 Ways to Regulate Your Nervous System w/ Anna Runkle

(1) Notice that you're triggered (2) Say "I'm having an emotional reaction" or "I'm feeling triggered" (3) Make sure you're safe (4) Stamp your feet on the floor (5) Take 10 slow deep breaths (6) Sit down (7) Eat something (8) Wash your hands (9) Taking a cold shower (10) Get a good hug Thank you Anna.

Cold water on neck and hands. And shake, shake like dogs and animals after someone chases them. That's how they release cortisol. It hurts to know how much we have survived but since we are here now, we can make it 💙

I’ve been doing this for 6 months and I’m getting better and better in self regulation. Please try it and don’t give up on yourself ❤

This should be taught in all of our children’s schools!

This is me. I tend to cry or get angry and defensive when I’m upset because my cptsd causes my body to go haywire even in small disagreements or issues. People see me as over dramatic. Which causes even more tension in relating w others. I learned from Anna that I was dysregulated and it helped alot. I wish they would study BPD and childhood trauma more closely. It’s a really hard line to walk.

It’s an injury….love that perspective

My biggest takeaway from this was that 'a part of your brain has switched off' for rational thinking. I feel this statement alone takes out the intense level of responsibility I feel for being triggered after the fact and I feel less guilty and embarrassed by the intense emotional reactions and behaviours that eventuate. I feel a sense of relief reminding myself that I am not defined by these reactions/behaviours.

Thanks to both you and Anna for all you do. I’m 51 and remember family trauma from as young as 3! All my life I’ve had issues, and have been labeled. Rebel, hyper, selfish, offended, the list goes on. I have even scared away a few therapists. Thanks to both of you I not only know why I’ve been this way forever, but how to start fixing it. I just started Anna’s Dysregulation Bootcamp a week ago and I’m so happy. You show me how to deal w/my anxiety and she is helping with dysregulation. I’m so tired of being in my head, it’s no fun. I finally have some hope! I don’t want to just survive, I wan’t to live! God bless you both and congrats on another wonderful blessing from God.

Emotional dysregulation is a major symptom for many of the mental health issues, depression, anxiety, PTSD, CPTSD, Autism, BPD, Trauma, Asperger Syndrome any help to reregulate your symptom is a big win for all sufferers. More you practice, more at ease you are and less drama in life. Finally with more and more consciousness of your inner sensations, focusing techniques, Somatic Experiencing, befriending your sensations, being more aware of your inner world, hugging your inner child, doing loving compassionate inquiry, doing mindfulness helps you to address your core issue. It looks like too many names, but at core they are same, Feel your feelings and be friendly and in acceptance of them.

"Press your back into a corner and hug yourself". This is so sad. First, we can't let out our immediate emotions, then we have to self hug ourselves. I wish we as a society just loosened up a little for a while and just let ourselves be. And had each other to hug us without it seeming like a big encumbrance

None of these work for me, except maybe the hugs. The only things that soothe me when I'm dysregulated are: crying it out; taking a hot bath; drinking warm liquids; lying on a heating pad under a weighted blanket. And meds. That's it.

During covid i used to get crippling anxiety and panic attacks because of my father. I used to go to my room and keep my ukulele handy and everytime i was having a panic attack, i would just start playing. Literally anything. It saved me.

I love the depth of this womens tone and her smooth delivery

I love that you acknowledge a person with a lived experience, sometimes you have to live it to truly understand.

This would have come in handy yesterday. I was triggered in a bad way and ohhhh my... I'm glad I still have a job

Anna has helped me more than ANY therapist I have ever had. even the ones with PHDs. she is AMAZING. and REAL. love her.

I already apply some of these tips unconsciously, so it's great to actually hear them verbalized so eloquently by someone as deeply as empathetic as Anne. Her level of insight and her choice of very relatable words makes her stand out. I don't know a better person on the topic of CPTSD.

For a hug, can use a throw/blanket, wrap tight and it hugs the back . Thx for these tips

"I'm feeling an emotion" or "I'm feeling triggered" and taking a moment to breathe helps! Even minor triggers can be frustrating.

It’s wonderful women like you that help woman like me, to survive and thrive! You save lives! So much appreciation for what you two do! Thank you! 🙏🙋‍♀️❤️