7 WAYS TO BECOME YOUR OWN MEDICINE. In order to have a solid platform to heal from trauma, we need to ensure we have our foundation in place.

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1 7 WAYS TO BECOME YOUR OWN MEDICINE In order to have a solid platform to heal from trauma, we need to ensure we have our foundation in place. Think about the importance of having a solid foundation in your home no solid concrete foundation, and over time the house will lose its integrity. It might start to lean in one direction, or worse yet, if there s a big blast of wind, an earthquake or too much rain, there s a risk that the house will crumble. Our body is the same way, and our nervous system is our foundation. But, it s trickier to work with, because it s invisible. This means to build our foundation, not only do we need education and practical tools on board, we also need to change the paradigm by which we see and relate to our body, our habits and how we interact with our external world. We must learn to tap into our stress physiology and become very skilled and attuned to hearing its signals. I quote Gabor Mate in the 7 Ways Video, here s that passage from his seminal book, The Body Says No The Cost of Hidden Stress. Awareness also means learning what the signs of stress are in our own bodies, how our bodies telegraph us when our minds have missed the cues. In both human and animal studies, it has been observed that the physiological stress response is a more accurate gauge of the organism s real experience than either conscious awareness or observed behaviour. The pituitary is a much better judge of stress than the intellect, Hans Seyle wrote. Yet, you can learn to recognize the danger signals fairly well if you know what to look for. Page 1

2 Here are the 7 ways to become your own medicine. I suggest keeping this list close by (in your daytimer, near your desk, on the fridge etc.) - somewhere so that you re frequently reminded to tune into your internal body and its sensations. Remember, making the shift from predominately using coping and management strategies that are behaviour and mindset-based (taking deep breaths, positive thinking, affirmations etc.) to actually feeling and tolerating your internal experiences, takes practice and a willingness to sometimes feel a little uncomfortable. Learning the language of your nervous system means becoming a skilled observer of your internal body cues, sensations and emotions (this is called interoception ). When you become masterful with this new language you really do start to become your own medicine. 7 Ways To Become 1. Self-awareness & awareness. 2. Follow your impulse. 3. Befriend your pain and stop conquering fear. 4. Master your stress physiology. 5. Take off your mask & be the change. 6. Tap into the power of negative emotions. 7. See the bigger picture. Page 2

3 1. Self-awareness & awareness. 1a. Self-awareness basics: Feel the pressure between you and the surface you re on (your butt on the chair; feet on the ground; back of your body against the floor if you re lying down, etc). Let the ground support you, fully. 1b. Awareness basics: LOOK & LISTEN. (Also called, orienting.) Pause and notice your body pressure against the surface you re on WHILE seeing the world around you. 2. Follow your impulse I m not talking about the impulse to eat all the cookies in the cookie jar,. It s those biological impulses like going to the bathroom when nature calls, rather than waiting until you re bursting and hurting (plus passing gas and burping when needed). Crying when the tears are present, rather than holding them in. Laughing out loud and speaking up for yourself and your ideas. Page 3

4 3. Befriend your pain and stop conquering fear The next time a pain arises, before worrying about what it is, or how to get rid of it, go back to #1 (be self-aware and see, look, listen.), and just wait for a bit. Rather than try to breathe it away, just say hello to it and see what it might want to say. What is it trying to tell you? Same for fear. When you feel afraid, granted there really isn t a real life threat in front of you, try to NOT contract your muscles or try to get rid of it. Simply feel it and keep the thoughts out of the equation. When in doubt, go back to #1 and even #2. 4. Master your stress physiology. (Did you download the worksheet from the first video: Fight, Flight, Freeze?) This is a great way to start this process of self-mastery. The key is starting to notice how and when your body s stress responses (fight, flight, freeze) start to kick in. Then, your job is to make a conscious decision to feel those sensations and bodily responses (such as increased heart rate and muscle contraction for fight/flight, and often checking out and dissociating for freeze), and allow them to happen and then, come down (go back to #3). Page 4

5 5. Take off your mask & be the change. Be yourself. As simple as this might sound, when we can start to take off some of the layers that we ve built upon ourselves, we start to find a little more freedom and liberation. Our life force starts to shine through. This is not something that can be done overnight, but it does start to change when we make a conscious decision to watch the habits we have and behaviours we engage in that aren t really us. Just this act of being more true to you, does wonders for not just you, but for the world as a whole. 6. Tap into the power of negative emotions. I know, this is an odd one. It doesn t mean being pessimistic and a party pooper. It means feeling into what is real and true in your environment and surrounding world, even when (actually, especially when!) things are really NOT ok. For example, if someone you know was just diagnosed with a life-threatening illness, allow the grief and sadness (maybe even anger) to be felt and expressed. Rather than pushing down those emotions and pretending everything is OK. Because it s not. 7. See the bigger picture. The body is a mystery in many ways, but what we do know is that everything inside of us (hormones, psyche, brain, gut, immune system etc.) is interconnected via our mind. And then our body and mind are interconnected with our environment. Everything influences the other, and vice versa. Page 5

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