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.

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