- I 'm confused. Which tecnniques are best for me?
- there are several techniques that help with incorporating body awareness during embodied thoughts.
1. Simple somatic awarenesss techniques like slowed breathing or relaxing the tongue are quick and easy..
- Thought Interruption is a technique you can learn to use any time and any place.
- EMDR is a technique that woks well in the right hands. It usually requires a therapist or an app.
2. Biofeedback techniiques done properly are the most challenging because It makes the invisible visible.
- Special feedback procedures like Capnometric Feedback, Heart Rate Varibility Feedback and EEG-linked neurofeedback target spefific issues.
- EMG movement Feedback for pain, balance and muscle rehab are best done in conjunction with a specialist in Physical Therapy.
3. Meditation usually requires a decision to set aside time to practice self-reflection of some kind regularly.
- Mindfulness can be part of Meditation and/or an awareness-expanding technique in everyday life.
- Both require self-awareness, and a commitment to explore.your thought habits.
- What is the goal of these awareness procedures?
- The goal is to learn to monitor tension (i.e., stress, pain, discomfort) in your body before it gets out of hand.
You become skilled in recognizing early warning signs of tension and manage it before you really become stressed out and before it controls you. Biofeedback is a skill, and like any skill, practice and knowledge are important for progress. It usually takes about 2 months of diligent training to become effortless. Children who participate in biofeedback training and therapy often achieve significant symptom reduction. Many are able to reduce or eliminate medications. This experience allows a renewed sense of physical and mental well-being.
In fact, both children and adults report that biofeedback training is fun, relaxing, and an enjoyable experience.
- How does this appy to me?
- I have some recommendations.
Most imporant: Find a provider you can trust. Then:
1. List and prioitize immediate worries, past regretes, and future worries.
2. Apply Thought Interruption to bothersome worries, large and small.
3. Incorporate Thought Interruption during Biofeedback sessions.
4. Use these awareness techniques to learn how to let go and re-focus.
5. Do remember to always reward yourself for breaking old habits, learning new associations.
Full Emotional Response
NEW AWARENESS of Body's Warning at 5 sec
1. REFOCUS ON BODY
WITHIN 5 SECONDS.
2. NEED TENSION NOW?
0 5 10 sec
FULL AROUSAL WITHIN 10 SEC
Enbodied Thoughts Become Habits
These awareness techniques are designed to explore a different kind of awareness, an awareness of the hold that old embodied thought habits have on your body, your mood and your sense of being in the present. Take a look at the diagram to the right. When an event or fearful embodied thought triggers a potential stress response, our bodies are primed to see if a potential danger is imminent.
A primal protective reflex triggers. Within 10 seconds, we are fully aroused and ready for action if necessary. If no danger is imminent, we can stand down and resume where we left off. The key here is that you must now feel secure in the present.
Problems with Embodied Thoughts
Problems can arise. If you are still worried about something, the body itself can harbor a protective posture and reinforce a negative rumination. The threating situation may remain and is not resolved. Many everyday factors outside your control are often involved : money, relatives, weather, travel plans, medical problems and pains, etc. Traumatic memories may also surface, sometimes triggered and sometimes emerging whan trying to relax. These are just a few examples of the many types of ruminations that can trigger reactions we are not usually fully aware of in the beginning.
THE KEY? EARLY DETECTION OF TRIGGERED EMBODIED THOUGHTS
MEMORIES & FEARS
WITHIN 10 SECONDS
0 5 10 sec
Techniques like Thought Interruption and EMDR and biofeedback fit nicely into training this new kind of thought-awareness. These science-based techniques help you to immediately switch out of a negative rumination quickly.
- Shapiro’s Eye Movement Desensitization and Reprocessing routine uses therapist-guided voluntary rapid eye movement to help interrupt embodied thoughts and flashbacks.
- Och's Thought-Arousal Interruption routine uses rapid self-detection of triggered thought-arousal to short-circuit heightened arousal triggered by embodied thoughts and flashbacks.
- A variety of biofeedback procedures have a similar effect. While trying to 'relax,' minds drift. The change in arousal is detected immediately. If an embodied thought triggers an arousal response, this becomes a reminder to either let it go and get back to the 'relaxation' task or take some kind of action now.