2:53 1. Being in your body 4:45 2. Breathing practices / breathwork Morning 5-10 min Evening 15-20 min 6:41 3. Brain retraing for your thoughts 8:15 4. Using ventral vagal connectors Practices that bring you into a regulated state. Find yours and use them. Singing, dancing, humming, being in nature, yoga, chi gong... Safety soup by Deb Dana. 10:27 5. Co-regulating with another nervous system. With either people or animals. 13:18 6. Solid morning routine
1. Being in your body 2. Breathing practices / breathwork 3. Brain retraing for your thoughts 4. Using ventral/vagal connectors 5. Co-regulating with another nervous system. 6. Solid morning routine
Thank you for the great ideas! I have been finding Feldenkrais lessons immensely helpful for getting into my body and out of my head. The only challenge is staying awake, as it tends to calm my nervous system so much! As someone who has chronic pain due to childhood trauma, I find hearing about the sweet moments you share with your kids very healing. It helps me see what connection with parents ought to be like, which makes it easier to grieve missing it and to give that to my inner child. So thank you for sharing that too.
I personally love the dancing part. In my youth I WAS a dancer. Now.. at 70 with this dizziness-ish, bobbing etc etc, I put on the classic classical pieces that just compel me to become a ballerina. The music is SO emotional and I even take it further and let my imagination take me to a castle and find a Prince Charming come dance with me🥰🥰🥰🥰. If this sounds… well, funny, you can try it and see. It’s always beautiful and it doesn’t matter how you look doing it. Just let it rip. On other days I just flow and sway to hand pan music. If you’ve never heard this… try it. It’s absolutely zen music. This all involves the body… the mind and the soul, and evokes great inspirations. Then…. I go to the grocery store (lol) and carry on. Finding ways for our bodies to feel free, liberated and safe is very healing. And yes… all the rest that you said too. Happy dancing/healing Thx Tanner
@@dianedrummond4283 Oh Diane.. I truly understand this deeply. I am STILL working on that part too. These private sessions I have with myself is when I tell myself to believe and have big trust that it is working. And…… keep going. We are in this together and reaching out like this helps too when support seems elusive. I am mostly on my own in this, so I have to be creative….. and ALAS, the Ballerina. Thank you saying hi. 🌹
You are brilliant, Eileen! I studied self-hypnosis. We can be so fully in that hypnotic state that our body reacts as though it's truly happening. So you're helping to heal you body with your visualizations! (Athletes use self-hypnosis frequently, imaging their performance vividly). Our imaginations are so powerful. For two decades I danced only in my dreams. Then I mostly recovered and was able to do it for real. I wish that for you too.
@@thedancingdivaofdaviestree2320 Thank you for your reply. Some roses for you. 🌹🌹🌹🌹🌹. It was a beautiful thing to read, and I am/will get there too. Dancing is such a lovely way to emote our most deepest feelings. We find our healing there.
Thanks a lot for sharing those touching moments within you and with your family Tanner. I have found that feeling in my body is very helpful (recovering from Long Covid); I believe that I have spent all my life in my mind and it feels very reassuring to spend time in my body although I don't fully understand why and it is still a bit strange as i am getting used to it. Your contents is absolutely amazing to this community Tanner. I am so grateful for have found you & your channel.
How are you spending time in your body, please? I find this concept really hard to understand. As I posted above, surely if I'm in pain a lot of the time, that is indeed being "in my body" 🤥
Dear Tanner, Thank you for these regular reminders and encouragement. Let's all keep going with these in the New Year! Happy New Year, Everyone!🎉🥳🎉The best is yet to come!
Co-regulation has always been one of my biggest struggles because at times, I can have awful social anxiety. I am worried about my future in this sense.
This is so good! Unfortunately these got left behind for me during the chaos of December and my pain has flared up😣 Time to look after myself. I love how much you appreciate animals and how therapeutic they can be. Love your fur family 🐾 Such a great inspiring story…so happy you could have children and have fun with them! Thank you for helping all of us struggling with chronic pain.
I would love to have an animal but my landlord won’t allow it. I get co-regulation from my mom’s dogs and my mom but only in evenings when I’m there a few days a week. I do engage with online communities for co-regulation as well. Do u think this is sufficient? I have roommates but due to symptoms and their schedules I don’t regulate with them all the time
That's lame they won't let you have an animal. It might sound silly, but when I don't have animals or people to co regulate with, I watch videos or shows with people who I find calming in their voice, manner and energy. Some ASMR is good for this. I like Townsends and Rajiv Surendra too. Basically people with Mr. Roger's or Bob Ross type vibes. Obviously this would be highly individual, but perhaps the general idea might help.
Very practical list Tanner. I like the examples you give of each one. "Being in your body" nails it precisely. Aquafit, yoga, ballroom dancing , hiking with my dog, reading and calm music brings me out of my head . Thanks for your support! Keep on keeping on.🐶🐶🐱🐱🦋🦋
I love the family stories at the beginning! Starting with "Awwww" is a great way to begin a video. Learning to love, accept, and enjoy your body is even more necessary for those of us with pain - even when it feels impossible. I find self-massage and sensuous stroking can help me enjoy my body even when it's chock-full of pain. I find doing several 5-minute meditations helpful when exhausted with MEFM. Especially when I least want to - often I enjoy the guided meditation so much I remember why it's good to do them and do a longer one afterwards. Chi Gong is my favourite though - and dancing. I'm sick as a horse with the flu - but the right music played and I was dancing in my chair! It's hard to co-regulate when you live alone, but I go for walks and listen to bird song and when possible pet dogs. But birdsong is SO calming and a little hummingbird often comes up to say "hello". Nature heals.
Thank you for this I do a lot of these exercises put since I herniated two of my discs I have not been to the gym and many many months because I'm in still discomfort even some yoga and she gone hurts my spine I pray I can get back to doing these things without paying I'm scheduled for steroid injection
What can I do after 4 low back surgeries , 24/7 hugh pain , cannot move a little without pain . I did Zhineng qi gong , accupunture , psychotherapy , now somatic experience . Please help me ❤❤❤
Ugh I can relate. 2019: Bedridden in pain. Pain levels 8-9 everyday. Barely able to walk the distance to get to the bathroom and back again. Two herniated discs lower back. Inflamed discs from being a transit bus driver. Narrowing of structures around the discs. Surgery that caused even more leg and hip pain. Found a doctor and nurse advocate that understood pain. They said to do all the physical rehabilitation & mental therapy all at the same time. I put together a treatment team (physical therapist, chiropractor, acupuncturist, pelvic pt, psychotherapist, movement pt, neurologist, then a psychiatrist) all who understand the new pain science that Tanner discusses. I fired anyone that didn't want to understand, who didn't write their notes so everyone on the team could understand, or who wouldn't explain next steps to me. I also did ice therapy 3x a day. Far infrared light therapy 1x/week, traction as helpful, and float chamber therapy 2x/mon. Aquatics and Hydromassage. Imagery practice of not being in pain and living life normally. Spoke messages of safety to my brain. And my pt told me of this app that retrains the brain about pain; Recognise app from the Noigroup. Pick the one that is closest to your pain area and do the exercises. It costs money but was so worth it. Later I found LIN Health program and then the Curable app. 2021-22: I went from bed to a walker, to the challenge of not using the walker, to getting a handicap sticker on my car, to walking - very short - distances and being able to stand 1min, to 5min then 10min without that radiating, excruciating pain. 2022: Pain levels dropped to 1-2, then 0-1. 2023: Very slowly getting conditioning back. Working on when flares come and why. I WISH YOU ALL THE VERY BEST‼️ I hope some of my story is helpful.😢
I'm so sorry to hear what you are going through. I hope my content can be helpful on your journey. It is difficult for me to say what is best for your case, as I don't know your case fully.
Thank Tanner! All great things. My challenges still are morning routine (which I'm mostly in control of but never really settle in for more than a few days at a time). Thr biggest challenge is co regulation especially when my pretty much everyone in life is not conducive to that. One of these days it will all get nailed down. Keep putting out the great content!
It would be nice if you would explain what ventral Vegal State is. You're using the phrase as if your listeners know what it means. You're not explaining what it means. Please explain what ventral vagel state even is. Thank you
@@painpsychotherapy Thankyou. I don't think it would hurt to reinforce that every time that you have a video and mention that phrase, especially for newcomers
I'm sorry to hear about your setback. This can be really common and I have experienced many in the past. Yes, the healing work needs to continue on even have the symptoms have dissipated. I wish you the best in moving through your setback!
@@painpsychotherapy I'm sorry I said anything. I thought it was from reading something or how people look at their face on the camera instead of the camera lens.
Ty Tanner...trying to relax and do these. Great support 🎉 and i love hearing about how much you love and interact with your family and furbabies. Adorable..yeah bendy😂 congratulations on your Quigong cert🎉 Your vid made me. smile❤ ty
Thank you for this I do a lot of these exercises put since I herniated two of my discs I have not been to the gym and many many months because I'm in still discomfort even some yoga and she gone hurts my spine I pray I can get back to doing these things without paying I'm scheduled for steroid injection
Hi from Germany 🙌🙏i just discovered your Channel. I have severe pain in my whole left leg,foot an hip. Two years ago one little toe has been broken...unfortunately its grown crooked...now i am dealing wirh severe pain
I always seem to get hung up on the question of being "in our bodies". Surely if I'm feeling physical pain so much of the time, that is being "in my body"?! Please can you help me to understand this concept. Thanks
Yes, the key is being in our body with safety. This is why it is ideal to attend to the body when the sensations are mild to moderate. Hope this makes sense!
I do like a list and this is a great one 😂 I do just about all these things to regulate my nervous system but some are very sporadic. Thanks for the reminder to sprinkle them throughout every day.
In one of your other videos you say there are times it’s best NOT to be in your body, to distract yourself because if you do the work it’ll be too intense. Something like that.
I utilize lots of breathwork from Qigong. I will try to do a video on this in the future. I also have a video on polyvagal breathing you can check out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XlSULmdh3Ts.html
What is self or co regulation? This is the first time I have heard someone talk about using a morning routine to feel safe. It's usually in relation to how to be the most productive. My pain is worse in the morning. I wouldn't have anything that would make me feel safe. I would need to make more money so I am not in fear of not being able to pay the bills. (I am on disability.)
Self-regulation is when we are using strategies to regulation ourselves on our own (breathing, somatic practices ect.). Co-regulation is when we are co-regulation with another nervous system (animal or person). I'm glad my content has been helpful. I'm so sorry to hear what you are going through.
