5Ms for Adjustment

The Greek Philosopher – Heraclitus said that “Change is the only constant”. It is common that we face changes in our life circumstances. Learning to adjust and adapt to new environments and states of life seems like the norm for some. However, at Soulmatics, we know that it is always unsettling for the nervous system having to cope with changes all the time. Especially amidst the COVID-19 pandemic, many of us are force to adapt to new ways of doing things in brief periods of time.

In this entry, we are going to share “5Ms” which can aid us in adjusting to changes in our everyday lives.

Mindset

Adapting a ‘Growth Mindset’ is often helpful in adapting to changes and adversities in life. However, what is the ‘Growth Mindset’? In her research, Professor Carol Dweck mentioned that mindset can impact our interpersonal relationships, our professional and personal successes and failures as well as our happiness towards life. But what is the difference between the ‘growth mindset’ and ‘fixed mindset’?

Mindfulness

Mindfulness is simply being aware of your thoughts, feelings and sensations non-judgementally at the present moment. Learning to be aware how changes has affected you in a non-judgemental manner is helpful. Gently allow yourself to feel and be aware of emotions which you have about the circumstances you are in. Be it sadness, disappointment, anger, fear, exhaustion, etc, the list goes on. Part of being mindful is learning about “letting go”. I have included a brief video by the founder of Mindfulness-Based Stress Reduction programme, Jon Kabat-Zinn to explain the concept of ‘letting go’

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“Me-time”

Many times we are flustered in times of changes and adjustment. We may respond with “knee-jerk” reactions or “escape” from reality itself by indulging in plain mindless activities (i.e: binge eating, binge watching, etc). Sometimes we may rush through the period of adapting and forgot to care for ourselves.

Self-compassion, self-gentleness and self-care are such unspoken terms in this age of “perfectionism”. Perhaps some of us are so use to giving and forgot to receive the rest our bodies need. We may have forgotten how to relax in times of having to cope with changes and adjustment.

Learning to set aside time for yourself may sound a little strange and difficult initially. However, that does not mean it is impossible. List some of the activities that you think you enjoy doing alone. It could be exercising, praying, baking, walking your dog, journaling, painting, so on and so forth; the list is never ending. Finding sometime to learn a new skill can be a form of “me-time” too. Most importantly, embody those moments you spent alone.

Manage expectations

In times of changes, it is normal that we have certain plans in place. Nonetheless, there would be days we delay those plans or are not able to accomplish them. It is important that we learn to manage our expectations in such circumstances. Remaining open to what may happen and managing our expectations with ourselves and the people around us can help us in such times. Knowing that it is OK to have micro changes amidst the bigger adjustment you are going through, take time to come to acceptance of the shortcomings you see in yourself and the people around you.

Mature Potential

We learn to live out our mature potential when we can practise the above “M”s. I would like to end off this blog with a quote from the famous Holocaust survivor and neurologist, Viktor E. Frankl:

About the writer

Dominica is a certified TRE provider and also a Somatic Experiencing Practitioner. She is a counsellor by profession. She enjoys integrating body-oriented approaches in the counselling process to help those who come to her to have a more holistic and experiential process. In her free time, she enjoys reading and playing with her pet dogs – Kopi & Xiaobai.

SCOPE tips for self-regulation

Amidst the COVID-19 pandemic, Somatic Experiencing Trauma Institute has created this easy infographic to share some simple tools for self-regulation

More about Somatic Experiencing

You can send your query to soulmatics.info@gmail.com or visit traumahealing.org

Stay tune for more somatic oriented resources! Till then, stay well and keep safe!

About the writer

Dominica is a certified TRE provider and also a Somatic Experiencing Practitioner. She is a counsellor by profession. She enjoys integrating body-oriented approaches in the counselling process to help those who come to her to have a more holistic and experiential process. In her free time, she enjoys reading and playing with her pet dogs – Kopi & Xiaobai.

Releasing Tension with TRE

What is TRE?

TRE is the acronym for Trauma or Tension Releasing Exercises. It is a set of exercises that helps to evoke the psoas muscles to release neurogenic tremors. This combination of neurological and physiological involuntary tremors can lead to a release of deep tension, stress and trauma, helping the body to return to a calmer and balanced state.

How does it work?

TRE allows people to release deep tension and stress. When paired with counselling and psychotherapy, it can help people regulate or attain an equilibrium better, especially those who are easily affected or distressed by their experiences. Having experienced certain shocking, traumatic or painful events in their lives, it can be difficult to manage the stress from the event. TRE can help them tolerate the uncomfortable sensations better. Some people also find it hard to talk about the events that shocked or traumatised them. When use safely with a certified provider, TRE can help them address the stress without going into the details of their experiences.

What will I experience during the exercises?

As TRE helps to evoke the psoas muscles to release neurogenic tremors, people often experience tremor and trembling in the process. The tremors may vary, as each body and nervous system is different.

Can I learn TRE and do it on my own at home?

Ultimately at Soulmatics, I hope to help people to learn to do TRE independently, where it becomes a tool which people can use to help themselves self-regulate. It is always helpful to have a certified provider to follow through the exercises in the initial learning process. Doing it under the supervision of a certified TRE provider can give you additional insights and help you in the regulatory process.

How is TRE different from, say, stress management and muscle relaxation techniques or exercises?

To understand how TRE is different, we need some understanding of neuroscience and neuroanatomy (the functions and structure of the brain). According to neuroscientist Paul MacLean, the brain can be classified into three main portions:

  1. The neocortex is our consciousness and executive brain. This part of the brain that regulates decision-making, problem- solving and impulse-control. It is at the top most layer of our brain.
  2. The limbic system, or the emotional brain, modulates our moods and arousal. It is in the middle of our brain. It also helps in managing our memory.
  3. The reptilian brain, or the brain stem, helps us in unconscious and subconscious activities such as breathing, digestion, and fight/flight and freeze responses. These activities happen automatically. It is located at the lower back of our head, close to our neck, linking to the spine.

In other forms of stress-relieving practices such as meditation, we use our neocortex to monitor our bodily function (i.e. breathing). This is an example of a “top-down” approach. In somatically based approaches such as TRE, they tap on the reptilian brain and reach out to the limbic system and neocortex creating a “bottom-up” approach. TRE is not just a physiological exercise, but also a neurological workout. It taps all three parts of the brain, creating an integrated regulatory experience. There is no one approach that is better than others, it is about finding the right one that suits the individual.

Disclaimer: “The Triune Brain” illustration is a simplified model of understanding the brain. It is used to help readers better understand the differences of TRE and other stress management techniques. The anatomy of the brain is definitely more complicated.

Can anyone use TRE? Are there any precautions to take before doing it?

Yes, TRE has proven to be safe and can be used as a self-administered exercise to relieve stress and reduce tension. However, those with a history of physical limitations, injuries or psychological conditions should consult their medical health professionals before doing TRE. Always seek guidance from an approved TRE provider if you have any concern or query.

What are the benefits?

Some of the benefits that people may experience after doing TRE include feeling less anxious and stressed, more energetic, and less muscle and back pains. People have also reported sleeping better, having improved relationships with loved ones, healing of old injuries, and relief from chronic illnesses. It has also been shown to reduce the symptoms of post-traumatic stress disorder (PTSD). Like any other exercise, regular, long-term practice of TRE is needed for people to experience some of these benefits.

Are there any side effects?

Yes, some people who have used TRE too much found that they became angsty, anxious and easily restless. We tend to think that “the more, the better”, but that is not the case with TRE. Part of the objective of doing TRE is learning self-regulation.

Is TRE used widely?

TRE is pretty widespread around the world, though it is still fairly new in Singapore. There are only a handful of certified TRE practitioners in Singapore. However, many experts have spoken of its effectiveness in helping people deal with the trauma of violence, accidents, war and other crises.

How did TRE came about?

TRE was created by Dr David Berceli, an expert in trauma intervention who used to work in war-torn places. Over the years, he noticed how people often responded to crisis by curling into a foetal position, which contracts the psoas muscles. Observing that children would tremor and shake, but adults would not. Dr. Berceli later found that adults stopped themselves from shaking because they were worried that they would frighten the children, or were afraid of embarrassing themselves. Interestingly, animals in the wild respond to stress or predators in a similar way, collapsing into a frozen position in extreme danger, and getting out of such a position through shaking and tremoring. Wanting to help people to tap on this natural mechanism to release deep tension and stress, Dr. Berceli learned more about the human anatomy and other body-related therapeutic modalities, and created TRE.

Where can I find out more about TRE in Singapore?

You can send your query via email to soulmatics.info@gmail.com or WhatsApp (+65) 8128 7831. You can also find out more at the official TRE website https://traumaprevention.com.

TRE for all (the international and official TRE certification organisation) has also kindly shared the exercises steps during this COVID-19 pandemic period to help individuals safely release tension and trauma:

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Sources

Berceli, D. (2008). The revolutionary trauma release process: Transcend your toughest times. Canada, Vancouver: Namaste Publishing.

Berceli, D. (2015). Trauma Releasing Exercises: A revolutionary new method for stress and trauma recovery. USA: BookSurge Publishing.

Van der Kolk, B., A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. USA: Penguin Group. [electronic version]

Levine, P. A. (1997). Waking the tiger: Healing trauma. Berkeley, California: North Atlantic Books.

Tension, Stress and Trauma Release : TRE®. (2018) Retrieved from: https://traumaprevention.com

About the writer

Dominica is a certified TRE provider and also a Somatic Experiencing Practitioner. She is a counsellor by profession. She enjoys integrating body-oriented approaches in the counselling process to help those who come to her to have a more holistic and experiential process. In her free time, she enjoys reading and playing with her pet dogs – Kopi & Xiaobai.