In this powerful episode, Jaime (CBT & EMDR Therapist) breaks down what trauma really is, how it affects the brain, and how healing is possible through trauma-informed therapy.
Whether you’re dealing with PTSD, childhood trauma, or daily emotional overload, this episode will help you understand:
The neuroscience behind trauma (amygdala, hippocampus, survival brain)
PTSD symptoms like flashbacks, numbness, and hypervigilance
The “stress bucket” analogy and emotional overwhelm
Why freezing during trauma is normal (and NOT your fault)
Grounding & visualization exercises to feel calmer today
🎧 Includes a short guided mindfulness and grounding practice
Do not forget to leave a comment if you wish to ask aquestion or make a request.
You can always drop me an email to podcast@online-cbt.com,if you want to have a question.
If you need to book therapy with one of our experts #onlinetherapy.
https://online-cbt.com/online-therapy-bookings-cbt-emdr/
Please follow or like the podcast if you wish, and share itwith others.
Hope you enjoy!
Jaime (CBT and EMDR therapist)
PS: our service is not an emergency services and emails arenot always monitored. Please contact your local mental health team if you needurgent help.
#CBT #EMDR #PTSD #MentalHealthPodcast #TraumaRecovery #MindBodyHealing #NeurobiologyOfTrauma #Grounding #TherapyTools #HealingJourney #TraumaExplained
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
Hi, so welcome again to this podcast on EMDR CBT.
I'm Jaime, I'm a CBT and MDR therapist.
And today some of you have askedlet's touch back with let's
let's touch back on trauma. What is trauma?
How that affects the brain, something that we tell people
(00:24):
when they come to therapy at thebeginning.
So for them to understand what we would like to do is also sort
of talk about how might EMDR or any other trauma therapy look
like. I'll go for EMDR and I'll touch
a bit on CBT. OK, so let's start.
First of all, we'll see what what is trauma and PTSD?
So trauma is it can be man made,it can be or human made and it
(00:49):
can be natural made. So that would be things like
were flats and so on. Those events can be very
traumatic and they can develop PTSD.
So post traumatic sternity disorder.
However, trauma is anything thatoverwhelms you and your ability
(01:10):
to cope. And as some writer says, say is
not only what happens is what happens within you, right?
So things that happens with this, that can happen at any
time. They can happen from our
childhood, whether it's neglect or it's emotional abuse or there
is a sudden loss. The then when these experiences
(01:34):
continue to come back. So if we come back in the tone
of nightmares, intrusive thoughts, feeling on the edge,
sort of hyper vigilant, completely numb, all of these
can be signs of having gone through a traumatic event.
What sometimes happens is that with complex trauma or trauma
(01:54):
that is a long source, childhoodthrough childhood, and some of
the things that show up are morerelational and more of an
attachment style. So things look different.
OK, So from the point of view oftrauma and events that they are
negatively impacted your life and change something within you
(02:14):
and the way you can cope and understand the world.
OK, So if you have a SO now let's move on to the brain and
the trauma, right? So sometimes people wonder how
that trauma happens. How does it happen in our brain?
So what happens is a centre memory, some certain experiences
of our life, they feel more vivid, they feel as if they are
(02:38):
frozen in time where there is a constant conflict in our mind.
So what happens is that at some point you're amygdala, which is
that to protect you, which sort of to let you know tell you that
there is a danger and it says coming for threats that's been
(03:01):
activated and overloaded, right?So you're amygdala says there is
a danger that information then any memories.
So let's recap. So you're amygdala is to keep
you safe sort of your guard dog,your hypothalamus, hippocampus,
it stores the memories, right? What it happens with this is
(03:25):
that you're, I mean that it getsfired in a very distressful or
stressful situations or through a long period of time is always
activated. And that's where your nervous
system is, is always on danger, sort of overloaded, especially
with people who've gone through a lot of childhood trauma and a
(03:46):
lot of negative adverse experiences.
What happens now is that becauseof that, the sort of brain
doesn't allow, doesn't let your information doesn't manage that
information doesn't allow the information to go to your hyper
campus. So all of these, whether it's
(04:08):
relationship, whether it's relational, whether it's
memories, whether it's the smells, physical sensations,
beliefs about yourself, they just keep coming back and keep
coming back and they feel as if they are happening now.
So it's a constant, anything that around you will be a
constant reminder. So even things that look like
then they they just feel as as if they are and they feel doubt
(04:34):
as if it's happening right now. The very most important thing
that is for you to take from today, if you're experiencing
this, you're not broken. You're not alone.
There is nothing wrong with having had these experiences and
feeling this way. You've got, you had had really
(04:56):
difficult events and you are nowexperiencing the consequences of
the events. That doesn't mean anything with
you. That's that.
That means you can do something about it.
Your brain is trying to protect you as it does.
What happens is that it's a stick stuck in that part of your
brain and it feels always like that, right?
(05:18):
So you will sort of remember it vividly.
You remember it if it's there oryou will feel in your body up is
really like is here is now OK. What happens is so we're moving
now on to a bit would some analogies that are used sort of
(05:39):
I think there's a few English expression like the the the
straw, the lock, the the block, they blow the camel's back.
There is like, you know, I can think of some of them in
Spanish, but let's say, all right, so one of the metaphors
that is used quite often is a bucket of where you have a limit
of stress, right? I'm a believer, A believer that
(06:02):
people are one, survivors and two, very resilient, very
intelligent, very surveillance and very resilient.
So I believe that people have a big tolerance of getting through
things. What happens is that because
we've gone through negative events in our life, you continue
your, your stress bucket, your, your, your topping of the
(06:26):
day-to-day stress, the day-to-day anxiety, the
relation, the relational issues that gets filled in quicker or
faster. And then as we usually would do
a call of as there's a time where we find that there is no
space for worrying about things for doing day-to-day stuff
(06:48):
because that stress is already full.
So when something which would perceive as minor or less
important or not as impactful for other people comes in your
life or anyone's life that has had a lot of negative and
adverse childhood experiences ortraumatic events or sudden
(07:09):
traumatic events, What happens is that it feels more
overwhelming. You feel like things going off
or going, they get on the top more than they were.
OK, So what happens is that hourthen three years that bucket has
been filled in. Now, if we think about the next
(07:31):
step, when you think about what all of this happens is your
survival. So we are designed to survive.
There are few reasons or representations of things that
we see when people survive and that come from our experiences
and it comes through our brain. So there are things like fight
or flight, the people here. So you would have run away from
(07:53):
a tiger, you would fight that tiger.
And then there's also that freeze.
When people freeze or animals freeze, very common to say, I,
I, I just froze. But someone who's been mad or
someone who's been assaulted or froze, I didn't know what to do.
But it actually brings a lot of shame to a lot of people,
(08:14):
especially some men. Some men that they're meant to
be strong or society says that you can't be showing weakness.
So if people freeze on those situations, some people freeze
also when they are sexually assaulted and then they doubt
about whether they didn't fight enough or they let it happen
because they want it to happen. So all of that are
(08:37):
misconceptions of that you created.
When something or someone has done something bad to you or
something traumatic to you, so will your body.
Whether you are froze, whether you're fighting, whether you're
flighting, your body is responsible in an automatic way.
There is no there is no way of knowing how they're going to pan
(08:59):
out. OK, so nothing of this is
recognisis nothing of this is isis any wrong of doing what
you're doing. I always give the example of
nature programs. And if you see nature programs,
some animals froze with the hopethat the danger is going to
pass. And that's what we also do as
(09:20):
humans, right? So there are times that we have
no choice. Our automatic system, our
automatic brain will just be triggered.
And then we go into whatever is what we are designed to do.
Whatever is that moment is got to be the most safe of the
(09:42):
situation. And that's something that we
don't really always do cognitively.
We don't think about it and we purposely do it right.
Some of these negative beliefs about ourself, they are in
hindsight. So what then happens is that
there are other things before and move on.
Just as remember that there are other things that may happen
(10:05):
automatically. So when we wet ourselves so
ourselves have a sexual responseto a sexual assault, those are
automatic things. That doesn't mean that we want
to do that, right. That's very important to to
normalize. So what happens is throughout
this process, the next what we may notice some things are very
(10:28):
important, you know, is that ouremotions are off the off from
the point of view that the emotion doesn't really match
what we are experiencing. So we feel over angry, we feel
over fearful, over anxious, we feel over shameful and in
(10:53):
situations that perhaps don't match the situation.
And that is because our amygdalahas been activated and it's
doing what it's supposed to be doing, getting, getting us aware
of the danger and keeping us of a life.
There are a lot of things that we can do to manage that
regulation in EMDR. There's a lot of tapping down, a
(11:14):
lot of imagery. So what I'll do is at the end of
today, I'll do another calm exercise for you to sort of fill
how that comes to how this activated a very important
thing. And this is what I say to
everyone who in World Live, practicing these skills is
(11:38):
really makes the big difference.It's practicing and making them
to you what they work for you. OK, so now with that emotional
regulation, we also have some grounding techniques.
So it's very common that when people have flashbacks or
dissociate, they feel that they are back in that place, that
they are not in the presence. What we are aiming with these
(12:00):
grounding techniques is for you to be again.
So it's 2025, This happened in 2000.
What we're trying is that when you're going back and you have
the sense that it's back 2000 orwhen you have the sense that you
have in the same relationships or when you have the belief that
you had back then that we bring you to the present where you
(12:22):
think actually I'm safe today. This is in the past and which
I'm doing therapy today. I'm getting better today, right?
So we want you to be grounded inthe here.
So there are a few exercises andI might do one of them at at the
end as well. OK, so in another, well, I'm
noticing, I'm noticing myself that I'm talking quite fast
(12:44):
today. Apologies about it.
I'm going to try to slow down. So one of the things that we
know for trauma is that we anyone would do is that we are
going to be avoiding situations,reminders, areas that will then
bring back that trauma. Because what we are avoiding is
(13:08):
feel unsafe is avoiding that thesame thing is going to happen
again. And that's perfectly normal.
You would avoid places, people, you would avoid feelings, you
would have long avoid talking about things.
What happens is the subtypes, and this is a very important
thing. People start to go through
(13:29):
therapy is that that many same safe mechanism keeping you safe
mechanism. It's an unadvertently and
unintentionally the most important thing.
This is unintentionally keeping some of the memories coming back
and coming, some of the beliefs coming back and of some of the
(13:49):
images coming back because your body, because your mind will not
process, will not put that memories, those sensations, that
emotions onto the hippocampus, right?
So art of trauma is about processing, relieving experience
(14:11):
in going through what has happened in different ways so
you can make sense of the past and you can then heal from it.
Now, if you are not feeling safe, the next important thing
is sleep. Well, we wouldn't be sleeping.
If you feel you're going to something bad is going to
(14:32):
happen, absolutely no sleeping. So people will then experience
disturbed sleep and because theyhad disturbed sleep, then it
happens. Is that over time the lack of a
sleep also impact your emotions?And then we are finding
(14:54):
ourselves tired. Then we are less likely to
process the memories so they keep coming back.
And then we are less likely to feel.
You are more likely sorry, more likely to feel a strong emotion
because we are tired. And then that can lead to eating
that can lead to many other things.
(15:15):
OK, so then we also try to work on sleep as we think, as we do
things, as as we prepare for things.
So there may be some techniques of dream endings or dream re
scriptings and so on. And then finally the last part,
it's about reconnecting and reclaiming and moving on from
(15:40):
some of the things that has happened to you.
There will always be difficult things that happened to you and
it's about finding the present and finding what is here and
seeing a different. It's reconnecting with the life
you have now after what happens,right?
So it's about moving and being and become who you would like to
(16:09):
be. You, you, you know it should
become the self you want to be. I hear very often the best
version of myself. I'm agree, disagree.
I'm not going to go into that. The the the version of yourself
that you are contempt. That could be the best, but that
(16:29):
could be the mediocre or not thebest.
It makes no difference. It's the one you are contempt.
The life you are contempt. That's what you want to reclaim.
Reclaim. All right, OK, So I hope that
sort of his throne is the the people who asked.
I thought this has bring a bit of more catch up or sort of more
(16:53):
roundup is I'm trying to keep the podcast to less than half an
hour. I noticed that sometimes people
don't enjoy the longer podcast. Just put the numbers.
It's interesting. So what I'll do is I'm going to
try to keep it short. If you've got any questions, you
(17:13):
know, you can drop me a comment,you can drop me an e-mail on
podcast at onlinehyphosbt.com. And then what I'm going to ask
you now is if you're not driving, as you always say, if
you feel safe or calm, we're going to do a manful sort of
emotional regulation exercise and then a grounding exercise.
So I'll as you should take a deep breath in and a longer
(17:37):
breath out and a longer breath out, a breath in and a longer
breath out, I'm going to ask youshould breathing in and
breathing out. I'm going to ask you to think of
a place that feels tranquil. That could be a made-up place,
that could be a place that you've been before, that could
be a book that you've read. The important thing is if
(18:00):
sometimes you don't feel tranquil, it doesn't feel and
rest in, it doesn't feel peaceful, that's OK.
You can move on and find something else.
Or you may think of something orsomeone that brings the sense of
calmness. OK, I'm going to ask you to
breathe in and breathe out and bring that image to light, that
information to light. And then as you do it, so I'm
(18:26):
going to ask you to gently put your hands on the side of your
legs from the top of your legs. You can cross them over your
shoulders or your arms. I'm going to ask you to start up
right, left, right, left with your eyes close and breathe
again and breathing out. And I'm going to ask you to
(18:47):
continue breathing in and breathing out and go to this
calm place. Calm, tranquil.
Actually, what I'm going to ask you is to think the word that
represents that physical sensation, that peacefulness
that that place can brings. And now I'm going to ask you to
(19:20):
tap in. Now I'm going to I'm going to
introduce ground into the neck. So I'm going to ask you to ask
you tap in. I'm going to ask you to push
your feet on the floor. Notice the ground.
Put your back on your chair. Notice the chair.
(19:41):
I'm going to ask you roll your shoulders and note it.
Perhaps the top or the T-shirt you're wearing.
And now, as you're doing so, I'mgoing to ask you to open your
eyes. I'm going to ask you to look
around and name the five things you can't see.
(20:07):
And I'm going to ask you to touch four things.
They are within your reach. I'm going to ask you to hear
what he thinks, whatever you are.
And if you can't hear anything, you can tap the table or you can
(20:28):
tap somewhere and hear that. Then what?
I'm going to ask you and you continue breathing in and
breathing out. I'm going to ask you, you have
some flower and you have a perfume as you choose Mel chew
things. And then I'm going to ask you to
finally, if you've got somethingyou can taste, it's a food,
(20:53):
fruit or food or tea. I'm going to ask you to taste it
and I'm going to ask you to one more time.
Last time, close your eyes, tap,tap, tap and notice how that you
fill that calm tranquility. Think on the word.
Think of that place with it. And then when you're ready, open
your eyes. So I hope that's been helpful.
(21:17):
I hope that it's thrown a bit more light.
And then we'll come back again in a few more days or weeks,
hopefully weeks, hopefully days of it with another podcast.
Thank you very much.
Hi, so welcome again to this podcast on EMDR CBT.
I'm Jaime, I'm a CBT and MDR therapist.
And today some of you have askedlet's touch back with let's
let's touch back on trauma. What is trauma?
How that affects the brain, something that we tell people
(00:24):
when they come to therapy at thebeginning.
So for them to understand what we would like to do is also sort
of talk about how might EMDR or any other trauma therapy look
like. I'll go for EMDR and I'll touch
a bit on CBT. OK, so let's start.
First of all, we'll see what what is trauma and PTSD?
So trauma is it can be man made,it can be or human made and it
(00:49):
can be natural made. So that would be things like
were flats and so on. Those events can be very
traumatic and they can develop PTSD.
So post traumatic sternity disorder.
However, trauma is anything thatoverwhelms you and your ability
(01:10):
to cope. And as some writer says, say is
not only what happens is what happens within you, right?
So things that happens with this, that can happen at any
time. They can happen from our
childhood, whether it's neglect or it's emotional abuse or there
is a sudden loss. The then when these experiences
(01:34):
continue to come back. So if we come back in the tone
of nightmares, intrusive thoughts, feeling on the edge,
sort of hyper vigilant, completely numb, all of these
can be signs of having gone through a traumatic event.
What sometimes happens is that with complex trauma or trauma
(01:54):
that is a long source, childhoodthrough childhood, and some of
the things that show up are morerelational and more of an
attachment style. So things look different.
OK, So from the point of view oftrauma and events that they are
negatively impacted your life and change something within you
(02:14):
and the way you can cope and understand the world.
OK, So if you have a SO now let's move on to the brain and
the trauma, right? So sometimes people wonder how
that trauma happens. How does it happen in our brain?
So what happens is a centre memory, some certain experiences
of our life, they feel more vivid, they feel as if they are
(02:38):
frozen in time where there is a constant conflict in our mind.
So what happens is that at some point you're amygdala, which is
that to protect you, which sort of to let you know tell you that
there is a danger and it says coming for threats that's been
(03:01):
activated and overloaded, right?So you're amygdala says there is
a danger that information then any memories.
So let's recap. So you're amygdala is to keep
you safe sort of your guard dog,your hypothalamus, hippocampus,
it stores the memories, right? What it happens with this is
(03:25):
that you're, I mean that it getsfired in a very distressful or
stressful situations or through a long period of time is always
activated. And that's where your nervous
system is, is always on danger, sort of overloaded, especially
with people who've gone through a lot of childhood trauma and a
(03:46):
lot of negative adverse experiences.
What happens now is that becauseof that, the sort of brain
doesn't allow, doesn't let your information doesn't manage that
information doesn't allow the information to go to your hyper
campus. So all of these, whether it's
(04:08):
relationship, whether it's relational, whether it's
memories, whether it's the smells, physical sensations,
beliefs about yourself, they just keep coming back and keep
coming back and they feel as if they are happening now.
So it's a constant, anything that around you will be a
constant reminder. So even things that look like
then they they just feel as as if they are and they feel doubt
(04:34):
as if it's happening right now. The very most important thing
that is for you to take from today, if you're experiencing
this, you're not broken. You're not alone.
There is nothing wrong with having had these experiences and
feeling this way. You've got, you had had really
(04:56):
difficult events and you are nowexperiencing the consequences of
the events. That doesn't mean anything with
you. That's that.
That means you can do something about it.
Your brain is trying to protect you as it does.
What happens is that it's a stick stuck in that part of your
brain and it feels always like that, right?
(05:18):
So you will sort of remember it vividly.
You remember it if it's there oryou will feel in your body up is
really like is here is now OK. What happens is so we're moving
now on to a bit would some analogies that are used sort of
(05:39):
I think there's a few English expression like the the the
straw, the lock, the the block, they blow the camel's back.
There is like, you know, I can think of some of them in
Spanish, but let's say, all right, so one of the metaphors
that is used quite often is a bucket of where you have a limit
of stress, right? I'm a believer, A believer that
(06:02):
people are one, survivors and two, very resilient, very
intelligent, very surveillance and very resilient.
So I believe that people have a big tolerance of getting through
things. What happens is that because
we've gone through negative events in our life, you continue
your, your stress bucket, your, your, your topping of the
(06:26):
day-to-day stress, the day-to-day anxiety, the
relation, the relational issues that gets filled in quicker or
faster. And then as we usually would do
a call of as there's a time where we find that there is no
space for worrying about things for doing day-to-day stuff
(06:48):
because that stress is already full.
So when something which would perceive as minor or less
important or not as impactful for other people comes in your
life or anyone's life that has had a lot of negative and
adverse childhood experiences ortraumatic events or sudden
(07:09):
traumatic events, What happens is that it feels more
overwhelming. You feel like things going off
or going, they get on the top more than they were.
OK, So what happens is that hourthen three years that bucket has
been filled in. Now, if we think about the next
(07:31):
step, when you think about what all of this happens is your
survival. So we are designed to survive.
There are few reasons or representations of things that
we see when people survive and that come from our experiences
and it comes through our brain. So there are things like fight
or flight, the people here. So you would have run away from
(07:53):
a tiger, you would fight that tiger.
And then there's also that freeze.
When people freeze or animals freeze, very common to say, I,
I, I just froze. But someone who's been mad or
someone who's been assaulted or froze, I didn't know what to do.
But it actually brings a lot of shame to a lot of people,
(08:14):
especially some men. Some men that they're meant to
be strong or society says that you can't be showing weakness.
So if people freeze on those situations, some people freeze
also when they are sexually assaulted and then they doubt
about whether they didn't fight enough or they let it happen
because they want it to happen. So all of that are
(08:37):
misconceptions of that you created.
When something or someone has done something bad to you or
something traumatic to you, so will your body.
Whether you are froze, whether you're fighting, whether you're
flighting, your body is responsible in an automatic way.
There is no there is no way of knowing how they're going to pan
(08:59):
out. OK, so nothing of this is
recognisis nothing of this is isis any wrong of doing what
you're doing. I always give the example of
nature programs. And if you see nature programs,
some animals froze with the hopethat the danger is going to
pass. And that's what we also do as
(09:20):
humans, right? So there are times that we have
no choice. Our automatic system, our
automatic brain will just be triggered.
And then we go into whatever is what we are designed to do.
Whatever is that moment is got to be the most safe of the
(09:42):
situation. And that's something that we
don't really always do cognitively.
We don't think about it and we purposely do it right.
Some of these negative beliefs about ourself, they are in
hindsight. So what then happens is that
there are other things before and move on.
Just as remember that there are other things that may happen
(10:05):
automatically. So when we wet ourselves so
ourselves have a sexual responseto a sexual assault, those are
automatic things. That doesn't mean that we want
to do that, right. That's very important to to
normalize. So what happens is throughout
this process, the next what we may notice some things are very
(10:28):
important, you know, is that ouremotions are off the off from
the point of view that the emotion doesn't really match
what we are experiencing. So we feel over angry, we feel
over fearful, over anxious, we feel over shameful and in
(10:53):
situations that perhaps don't match the situation.
And that is because our amygdalahas been activated and it's
doing what it's supposed to be doing, getting, getting us aware
of the danger and keeping us of a life.
There are a lot of things that we can do to manage that
regulation in EMDR. There's a lot of tapping down, a
(11:14):
lot of imagery. So what I'll do is at the end of
today, I'll do another calm exercise for you to sort of fill
how that comes to how this activated a very important
thing. And this is what I say to
everyone who in World Live, practicing these skills is
(11:38):
really makes the big difference.It's practicing and making them
to you what they work for you. OK, so now with that emotional
regulation, we also have some grounding techniques.
So it's very common that when people have flashbacks or
dissociate, they feel that they are back in that place, that
they are not in the presence. What we are aiming with these
(12:00):
grounding techniques is for you to be again.
So it's 2025, This happened in 2000.
What we're trying is that when you're going back and you have
the sense that it's back 2000 orwhen you have the sense that you
have in the same relationships or when you have the belief that
you had back then that we bring you to the present where you
(12:22):
think actually I'm safe today. This is in the past and which
I'm doing therapy today. I'm getting better today, right?
So we want you to be grounded inthe here.
So there are a few exercises andI might do one of them at at the
end as well. OK, so in another, well, I'm
noticing, I'm noticing myself that I'm talking quite fast
(12:44):
today. Apologies about it.
I'm going to try to slow down. So one of the things that we
know for trauma is that we anyone would do is that we are
going to be avoiding situations,reminders, areas that will then
bring back that trauma. Because what we are avoiding is
(13:08):
feel unsafe is avoiding that thesame thing is going to happen
again. And that's perfectly normal.
You would avoid places, people, you would avoid feelings, you
would have long avoid talking about things.
What happens is the subtypes, and this is a very important
thing. People start to go through
(13:29):
therapy is that that many same safe mechanism keeping you safe
mechanism. It's an unadvertently and
unintentionally the most important thing.
This is unintentionally keeping some of the memories coming back
and coming, some of the beliefs coming back and of some of the
(13:49):
images coming back because your body, because your mind will not
process, will not put that memories, those sensations, that
emotions onto the hippocampus, right?
So art of trauma is about processing, relieving experience
(14:11):
in going through what has happened in different ways so
you can make sense of the past and you can then heal from it.
Now, if you are not feeling safe, the next important thing
is sleep. Well, we wouldn't be sleeping.
If you feel you're going to something bad is going to
(14:32):
happen, absolutely no sleeping. So people will then experience
disturbed sleep and because theyhad disturbed sleep, then it
happens. Is that over time the lack of a
sleep also impact your emotions?And then we are finding
(14:54):
ourselves tired. Then we are less likely to
process the memories so they keep coming back.
And then we are less likely to feel.
You are more likely sorry, more likely to feel a strong emotion
because we are tired. And then that can lead to eating
that can lead to many other things.
(15:15):
OK, so then we also try to work on sleep as we think, as we do
things, as as we prepare for things.
So there may be some techniques of dream endings or dream re
scriptings and so on. And then finally the last part,
it's about reconnecting and reclaiming and moving on from
(15:40):
some of the things that has happened to you.
There will always be difficult things that happened to you and
it's about finding the present and finding what is here and
seeing a different. It's reconnecting with the life
you have now after what happens,right?
So it's about moving and being and become who you would like to
(16:09):
be. You, you, you know it should
become the self you want to be. I hear very often the best
version of myself. I'm agree, disagree.
I'm not going to go into that. The the the version of yourself
that you are contempt. That could be the best, but that
(16:29):
could be the mediocre or not thebest.
It makes no difference. It's the one you are contempt.
The life you are contempt. That's what you want to reclaim.
Reclaim. All right, OK, So I hope that
sort of his throne is the the people who asked.
I thought this has bring a bit of more catch up or sort of more
(16:53):
roundup is I'm trying to keep the podcast to less than half an
hour. I noticed that sometimes people
don't enjoy the longer podcast. Just put the numbers.
It's interesting. So what I'll do is I'm going to
try to keep it short. If you've got any questions, you
(17:13):
know, you can drop me a comment,you can drop me an e-mail on
podcast at onlinehyphosbt.com. And then what I'm going to ask
you now is if you're not driving, as you always say, if
you feel safe or calm, we're going to do a manful sort of
emotional regulation exercise and then a grounding exercise.
So I'll as you should take a deep breath in and a longer
(17:37):
breath out and a longer breath out, a breath in and a longer
breath out, I'm going to ask youshould breathing in and
breathing out. I'm going to ask you to think of
a place that feels tranquil. That could be a made-up place,
that could be a place that you've been before, that could
be a book that you've read. The important thing is if
(18:00):
sometimes you don't feel tranquil, it doesn't feel and
rest in, it doesn't feel peaceful, that's OK.
You can move on and find something else.
Or you may think of something orsomeone that brings the sense of
calmness. OK, I'm going to ask you to
breathe in and breathe out and bring that image to light, that
information to light. And then as you do it, so I'm
(18:26):
going to ask you to gently put your hands on the side of your
legs from the top of your legs. You can cross them over your
shoulders or your arms. I'm going to ask you to start up
right, left, right, left with your eyes close and breathe
again and breathing out. And I'm going to ask you to
(18:47):
continue breathing in and breathing out and go to this
calm place. Calm, tranquil.
Actually, what I'm going to ask you is to think the word that
represents that physical sensation, that peacefulness
that that place can brings. And now I'm going to ask you to
(19:20):
tap in. Now I'm going to I'm going to
introduce ground into the neck. So I'm going to ask you to ask
you tap in. I'm going to ask you to push
your feet on the floor. Notice the ground.
Put your back on your chair. Notice the chair.
(19:41):
I'm going to ask you roll your shoulders and note it.
Perhaps the top or the T-shirt you're wearing.
And now, as you're doing so, I'mgoing to ask you to open your
eyes. I'm going to ask you to look
around and name the five things you can't see.
(20:07):
And I'm going to ask you to touch four things.
They are within your reach. I'm going to ask you to hear
what he thinks, whatever you are.
And if you can't hear anything, you can tap the table or you can
(20:28):
tap somewhere and hear that. Then what?
I'm going to ask you and you continue breathing in and
breathing out. I'm going to ask you, you have
some flower and you have a perfume as you choose Mel chew
things. And then I'm going to ask you to
finally, if you've got somethingyou can taste, it's a food,
(20:53):
fruit or food or tea. I'm going to ask you to taste it
and I'm going to ask you to one more time.
Last time, close your eyes, tap,tap, tap and notice how that you
fill that calm tranquility. Think on the word.
Think of that place with it. And then when you're ready, open
your eyes. So I hope that's been helpful.
(21:17):
I hope that it's thrown a bit more light.
And then we'll come back again in a few more days or weeks,
hopefully weeks, hopefully days of it with another podcast.
Thank you very much.
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