Somatic Tools for Self-Regulation with Elizabeth Ferreira

Being Well with Forrest Hanson and Dr. Rick Hanson

Being Well

Health & Fitness, Education, Self-improvement, Mental Health

4.8 • 2.4K Ratings

🗓️ 26 February 2024

⏱️ 66 minutes

🔗️ Recording | iTunes | RSS

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Summary

One of the most important skills we can learn is how to regulate ourselves, riding the emotional waves without either ignoring or being overwhelmed by them. Associate therapist Elizabeth Ferreira joins Forrest to explore how we can feel our feelings while staying calm, collected, and in control. They walk through two examples of under- and over-regulation, and Elizabeth offers specific practices that might help in each common situation. You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:50: Creating safety and connection with a new client 6:30: Therapy as an opportunity for reparative experiences 9:45: Learning to regulate when you have traumatized parts 16:55: What’s helped Elizabeth heal patterns of overregulation and dissociation 23:50: A hypothetical dialogue with an overregulated client 29:10: Titration and traumatic release 33:05: Labeling and accepting emotions, and empowering the “wise adult” 40:15: A hypothetical dialogue with an underregulated client 46:30: Celebrating when we notice our patterns 49:30: Movement, tapping, tremoring, journaling, and other practices 53:55: Finding a supportive community 57:10: Being with your body, and following your curiosity 58:55: Recap Forrest is now writing on Substack, check out his work there. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Sponsors Trust your gut with Seed’s DS-01 Daily Synbiotic. Go to Seed.com/BEINGWELL and use code 25BEINGWELL to get 25% off your first month. OneSkin focuses on delivering more than superficial results for your skin. Get started today with 15% off using code BEINGWELL at oneskin.co. Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Want to sleep better? Try the Calm app! Visit calm.com/beingwell for 40% off a premium subscription. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website

Transcript

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0:00.0	Hey everyone, welcome to being well. I'm Forrest Hanson. If you're new to the
0:10.9	podcast, thanks for joining us today. And if you've listened before, welcome back.
0:15.0	One of the most important skills we have to learn in life is the ability to regulate our emotions.
0:21.0	This means being able to ride the emotional waves that naturally come along in life
0:26.4	with some effectiveness, some skillfulness, to be able to manage emotions so they don't
0:30.8	explode out of us inappropriately,
0:33.6	while also being able to look inside and feel how we're actually feeling.
0:38.2	Emotional regulation is tough for everyone.
0:41.1	It's tough if you're two years old. It's tough if you're two years old, it's tough if you're
0:43.9	62 years old, but it is really, really particularly hard for people who have a
0:48.9	history of difficult experiences. And I tend to be a pretty top-down person, but the truth is that you can't think
0:56.0	yourself out of a feeling. You might be able to paper over it for a while, but what
1:02.2	we resist tends to persist what we push down tends to just
1:06.4	pop back up so a lot of the work here is actually driven by the body it's driven by the
1:11.7	relationship that we have with how things
1:14.5	literally sematically feel inside of us. And so in order to tackle this topic I
1:19.4	was joined today by my wonderful partner Elizabeth Ferreira.
1:23.0	Elizabeth is an associate therapist practicing in the San Francisco Bay Area
1:28.0	and she is a somatically informed therapist as well.
1:31.0	Her work really focuses on the body. I've talked to her a couple of times on the
1:34.5	podcast. She's, as you would imagine, one of my absolute favorite people in the world, and I just loved talking with
1:41.0	her about this topic. So I really hope that you enjoy today's conversation.
	...

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