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Showing posts from October, 2023

What is the Window of Tolerance?

As a trauma therapist, I spend a lot of time talking about the "Window of Tolerance." This is a term that was originally coined by Dr. Dan Siegel (who is a really cool guy, you should check him out!).  This metaphorical window represents our capacity to manage stress and emotions effectively. Let's take a deep dive into understanding and working within your Window of Tolerance. We'll explore the concepts of hypoarousal, hyperarousal, and self-regulation and provide techniques to help you stay inside your window, get back in when you drift out, and appreciate the variations in the width of individual windows. Your Window of Tolerance, illustrated above as that green space labeled "optimal arousal zone," is that sweet spot where you can comfortably navigate life's challenges and stressors. It's the zone where you feel grounded, present, and capable. However, trauma can make this window feel elusive. Understanding the dynamics of your window is the firs

Navigating the New Year: A Trauma Therapist's Guide to Goal Setting

 As a trauma therapist, I understand that setting and achieving goals can be a powerful tool for healing and growth, especially for those who have experienced trauma or PTSD. The beginning of a new year is the perfect time to reflect on our intentions and aspirations. In today's post, we'll explore the process of goal setting, and how to navigate some of the tricky (and sometimes toxic!) beliefs about goals and self-improvement.  1. Creating a Vision Board: Connecting with Your Inner World One valuable approach to goal setting is the creation of a vision board. I LOVE a good vision board. I made my first one last year and hung it above my desk where I see it every day.  A vision board is a visual representation of your aspirations and dreams. It serves as a powerful tool to connect with your inner world and help set meaningful goals.  Here's how to go about it:   Before you dive into creating your vision board, take some time to reflect on your core values. Trauma, depressi

I'm Turning 34. Here's 34 Things I Wish I Knew 10 Years Ago.

 It's my birthday! Happy birthday to me! :)  I love birthdays. I love to pack the whole month of October full of festivities. My family and friends will tell you that I'm a little over the top when it comes to birthdays, but I can't help it! It's a time for celebration and reflection.  Today, I turn 34 years old. I'd like to publicly reflect on a list of 34 things I wish I'd known 10 years ago. Just a few life lessons. I'd like to share these with you because, as a therapist, I know how healing it can be to practice reflections like this, and I want to share a little wisdom that I'd like to impart to my younger self. I hope you find these lessons resonate with you, too.  1. You, in fact, can trust yourself 2. Grounding yourself before you react to something upsetting ensures you remain in control, rather than your emotions.  3. Diets don’t work, and they ruin your relationship with food and your body.  4. Therapy is one of the most useful tools available