Video series | 5 day challenge!

I recently posted a video mini series on my Instagram: rethinking.you

This series was about working with our triggers, and learning new ways to bring in more adaptive information as we process our triggered state. By doing so we not only increase our window of tolerance when exposed to stress events but we also engage different parts of our brain to help it (our brain) process and make sense of events.

It was such good fun putting together these mini clips! They’re only 60 seconds long and you can use the techniques on yourself or if you’re a parent work through them with your children. I use similar exercises with my family workshop series The Resilient Kids Project.

Anyway I’ve posted all the clips below and the worksheet blurb is posted in the link with each piece of video. Let me know how you get on!

Day 1

Day 2

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Day 2 of the 5 day challenge! Tag a friend and share 🤗 Somatic response – this is the physical response we get to an emotion or trigger. It happens because of the way our nervous system interacts with our brain, specifically the vagus nerve to all our organs and our hippocampus (memory centre) and amygdala (fight/flight/freeze). It is often the physical response to negative events which holds us in the most distress… we feel our grief and heartache, shame or embarrassment etc. When we're triggered we get a physical response to the event as well as the other stored sensory information. By learning to sit with our discomfort in a different way we can begin to expand our window of tolerance to stress instead of perhaps blocking or developing unhealthy coping mechanisms to dull the pain. This exercise gets you to dip in and out of the feeling but gets you to focus on what the feeling looks like instead of how it feels… you will use descriptive thinking language rather than emotive feeling language but at the same time you will connect fully to your body and its response to your trigger. It's a great one to do with children and encourages them to be curious about their emotional responses rather than stuck in reactive patterns of behaviour. #somaticresponse #somaticexperience #emotionaltriggers #emdr #holistic #psychotherapy #psychotherapist #mindfulness #mindful #bodyconnection #embodied #feelings #5daychallenge

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Day 3

Day 4a

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Day 4a of our 5 day challenge! This part of the work with our trigger is in 2 parts because there's too much to fit in 60 seconds!! So we're firstly exploring how the trigger, and the impact of the trigger, affects how we think feel about ourselves… this is when we really hone in on the negative cognition or negative thought process behind the trigger itself. How did that event make you feel about yourself? So it may be "I am weak" or "I am hopeless" If the initial response is "I am angry" or an emotion go deeper still.. how does the fact it makes you feel angry make you feel about yourself? It could be "I am powerless" or "I am out of control" The negative belief will really resonate. I did this exercise this morning to test through the process and using an early memory from being with an old boyfriend I recognised my cognition very quickly as "I am insignificant" So we search further in to our trigger and the impact this has on us and now we're going to flip it on its head; how would you rather feel instead? Part 4b shows you how to make the shift! #psychotherapy #psychology #mentalhealth #therapy #depression #anxiety #therapist #counselling #psychotherapist #mentalhealthawareness #selfcare #counseling #selflove #psychiatry #health #psychologist #wellness #love #mindfulness #life #wellbeing #healing #inspiration #stress #support #children #motivation #emdr #hypnotherapy

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Day 4b

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Part 4b of 5 day challenge! Finding the positive cognition and how you would like to feel instead. We're going to use a little technique that works with our imagination to start to build new neural pathways about ourselves. Often when we're impacted on by an event it's hard to feel like there can be a positive… so you're going to create an alter ego or avatar of yourself! Imagine feeling completely in the positive cognition you've created, maybe its "I am free" or "I am worthy" and then your going to sit with that feeling (it should feel really nice!) and then open your eyes and rapidly blink for 30 seconds or so. Another thing you can do is keep your eyes closed, stay in the positive cognition, and cross your arms across your chest so you can tap each opposing upper arm with your hands… tap alternately left- right in a steady rhythm and you'll feel your eyes flicker as you stimulate REM in yourself. This will help process new the positive belief and create stronger neural pathways around it. Last day tomorrow! We're going to learn a quick technique to anchor the positive cognition and its associated feeling when faced with a situation which may trigger you in the future. #mentalhealth #depression #anxiety #mentalhealthawareness #love #health #selfcare #selflove #mentalillness #motivation #life #fitness #quotes #sad #recovery #inspiration #wellness #mindfulness #loveyourself #positivevibes #happiness #healing #psychology #therapy #follow #depressed #happy #emdr #hypnotherapy #emotions

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Day 5

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Day 5 – we made it! Creating an anchor from a positive memory. Sorry if I sound a bit croaky! Ok so lots of info to squeeze in to a 60 second tutorial… but just follow these quick steps: 1. Find somewhere quiet to sit 2. Go in to a positive memory where you experienced the feeling or mind state to want to replicate 3. Relive that experience through your own eyes (fully associated) notice all the details, colours, sounds and feelings. 4. Amplify the experience by making it louder, sharper, brighter… feel now what you felt then, see now what you saw then etc… 5. Stand up quickly and really amplify that feeling as if you're turning up a dial then open your eyes. 6. Sit back down and repeat steps 1 – 5 again and then 1 more for luck! 7. As you stand up the final time rub your finger and thumb together to anchor that feeling… Now when you want to shift mindstate just rub your thumb and forefinger together. You'll need to practice a few times but it's really effective. Maybe you need to be really focused for a meeting coming up so use a past memory of when you felt focussed. Maybe you have a difficult conversation coming up so use a memory of a time you felt really determined and brave. #positivity #love #positivevibes #motivation #inspiration #life #happiness #success #happy #goals #selflove #positivethinking #instagood #positive #mindset #goodvibes #lifestyle #entrepreneur #peace #inspire #positivequotes #quote #loveyourself #bhfyp #mindfulness #mindful #resilience #determination

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