Unlimited CEUs for $59 at AllCEUs.com
hey there everybody and welcome to this brief presentation on seven daily habits
to heal the inner child the mnemonic for this is reframe I'm your host Dr Donnelly Snipes
now before we get started if you would take a moment to click
like And subscribe that way you can be notified whenever we put out new videos
so reframe what we're really talking about is helping you reframe your perception from one of
being a victim from one of being wounded to one of being a Survivor and being empowered
and being safe and strong so the first thing in reframe is rest this is important because we found
that people who don't get adequate quality sleep don't get adequate quality rest actually have an
increased rate of intrusive thoughts and more difficulty silencing those intrusive thoughts
therefore if you want to feel safe within your own head sleep is actually a helpful strategy
the second thing is expectations start your day out with good expectations Envision going
through your day successfully safely empowered now everything is not going to go well all the
time we know this but if you have expectations that things are going to go well and when things
do go wrong that you have the ability to handle it you will feel more empowered less anxious that
will help keep your HPA access from getting over activated F stands for focus on progress
we say repeatedly in recovery progress not Perfection if you have grown up in a traumatic
environment or even if you have just been living in a traumatic environment for a period of time
changing the way you think the way you react the way you feel is not going to happen overnight so
focus on progress were you able to reduce the frequency of your panic attacks for example or
the intensity of your anxiety response or the duration of your ruminations how long you are
stuck in that thought Loop it's important to recognize small steps yes they may not
be gone completely everything may not be perfect but are you moving toward that goal
R stands for reality check the facts too often when we are in fight or flight mode when that
HPA axis is activated when we don't feel safe we act and react from a emotion-based standpoint
we listen to that amygdala that says ooh I feel anxious therefore there must be a threat that's
based on feelings not facts so check the facts in situations whenever you start feeling anxious
examine whether you're using All or Nothing words if I don't do this then it is the end
of the world or every time I try to talk to this person they end up dismissing me all or
nothing thinking of things as every time always never is that accurate or are there exceptions
jumping to conclusions is another problem that a lot of us face if we have grown up or lived
through traumatic experiences our schema that were formed during those experiences
are designed to help us predict the future and stay safe in future similar experiences however
they're not always accurate what one bad actor what one bad person did in the past doesn't mean
that in similar situations in the future another person is going to necessarily do that same thing
so we want to check the facts in this context at this time with this person am I safe am I
empowered and magnification are catastrophizing because of the traumatic experience because of
the changes to our stress response system or our HPA axis a lot of times people who've experienced
trauma dysregulate so they go from being flat or being fine if you will to feeling completely
out of control to catastrophizing to feeling like the world is ending the sky is falling
it's important to check the facts in this situation at this time is what is the actual
impact of whatever's happening if your boss calls you into his office you can catastrophize and
think oh my gosh he's calling me into his office I must have done something wrong I'm going to get
fired and then I'm never gonna get another job and just spiral from there so it's important to
again check the facts and examine in this context what is the meaning of this event a stands for
acceptance acceptance of the moment as it is it is what it is you can't change something that
just happened because it happened already it's actually in the past but it also acceptance of
your feelings recognizing that sometimes you're going to feel anxious sometimes you're gonna feel
depressed or angry or happy or sometimes you're just gonna feel ick you can't really put a label
on it you're having difficulty but you know you feel ick okay accepting that in the moment instead
of being hard on yourself instead of beating yourself up for having distressful emotions
recognizing this is how I feel in the moment now what can I do to address it if I'm feeling
anxious if I'm feeling angry that's a Potential Threat response is there a threat if there is
how can I handle it if there's not actually a threat what can I do to improve the next moment
m stands for mindfulness and it's really important to practice mindfulness multiple times a day when
you get up in the morning being mindful of how you feel your thoughts wants and needs
including your vulnerabilities if you didn't sleep well if you're in pain if you got a kink in your
neck if you're dreading something you got to do that day okay you're mindfully aware of
your status at that point in time you can protect yourself you can
buffer against those vulnerabilities if you know you didn't sleep well okay what do you
need to do to protect yourself from extreme distress or from responding overly strongly
to situations because you're tired what do you need to do in order to feel safe and empowered
mindfulness is also important to do throughout the day though it's not enough to just start
in the morning and go okay these are my vulnerabilities let me have good expectations
for the day and then move on that is not going to be helpful it's important that you check in with
yourself periodically at least before each meal breakfast lunch dinner and ideally before you go
to bed to identify how you're feeling physically emotionally what your thoughts are what your wants
and needs are in order to start becoming more attuned to yourself you cannot feel safe and
empowered unless you know what your needs are you can't meet your needs for safety and empowerment
unless you know what they are so mindfulness is essentially or essential to this process
and finally e stands for endurance if you've gone through trauma in your life or even if you
haven't and you're going through trauma right now regardless of when that trauma happened it
is unpleasant if you've gone through trauma in the past and it's being triggered in the
present moment enduring that situation recognizing that those emotions are not going to swallow you
up recognizing that you are safe and empowered in the present moment and you can tolerate the
distress you can endure the distress sometimes there's nothing you can do to change the current
situation it is just it feels uncomfortable it may feel like you're out of control
and you can endure it there are likely strategies that you can use to help you
endure distress like reaching out to support or journaling but endurance is important because
as you endure trials as you endure challenges in your present life you start to recognize
how strong you are and how much you've grown and how far you've come from where you started