Somatics, Trauma and Neurobiology

Body-Based Tools for Difficult Emotions (PDF download) This is a document I put together of various practices you can use to develop body awareness and implement specific practices to help expand your somatic capacity to be with difficult emotions, so they don’t feel like such a tsunami and overtake you.

Video: For bearing the unbearable, Kathy Kain’s “Letting it Be So”

Video: How to Ground the Body after a Traumatic Situation

Video: How to Get out of the Startle (Flight) Reflex

Peter Levine - any of his books - writes on trauma and Somatic Experiencing

Dan Siegel - any of his books - brain based researcher, attachment

Raja Selvam The Practice of Embodying Emotions

Norman Doidge: The Brain that Changes Itself

Bessel van der Kolk: The Body Keeps the Score

Livia Shapiro The Somatic Therapy Workbook

Grounding and Containment

Video: Body Scan Exercise

Video: How to Contain High Level Energy (Overwhelm)

Video: 11 Body Exercises to Reduce Stress

Video: Jamie Marich - her website has great resources in the videos section

Suzanne Scurlock-Durana: Full Body Presence: Learning to Listen to Your Body’s Wisdom

Depression and Anxiety

Potential biological aspects of depression: There is a significant prevalence of mutations in the MTHFR gene variants, which can present as symptoms of depression, lethargy, or low motivation. I recommend clients work with their healthcare professional for testing and if needed, treatment (naturopaths, functional medicine practitioners and nutritionists would have this specialization). This may prevent the need for additional supplementation with antidepressants.

There are certainly other biological reasons for depression - chronic pain, inflammation, and concussions are other factors that can greatly contribute to depression, that we can work with in therapy.

Here are a couple resources for the MTHFR gene:

Effect of L-methylfolate on Depressive Symptoms in Patients with MTHFR Mutations

Understanding the MTHFR Gene Mutation

Tim Cantopher: Depressive Illness: The Curse of the Strong

Potential biological aspects of anxiety: Similar to depression, there are many reasons for anxiety. Past traumas, accidents, birth trauma, developmental trauma can all contribute. Also important to note that how we process histamine in the body can also impact our relationship with anxiety, insomnia, and other related symptoms. Histamine requires the DAO enzyme to process it adequately. DAO is dependent on the AOC1 gene, and if we have a mutation on this gene we may not be able to adequately process histamine, resulting in histamine intolerance. Keeping a low histamine diet and/or supplementing with DAO when consuming high histamine foods can help with this. Genetic testing can tell you if this may be an issue for you. Work with your healthcare professional for testing/treatment (or a naturopath, functional medicine practitioner or nutritionist).

Grief

Francis Weller: The Wild Edge of Sorrow

Cacciatore: Bearing the Unbearable

Mary-Frances O’Connor: The Grieving Brain

Grief Yoga Paul Denniston (can also find YouTube videos)

Video: For bearing the unbearable, Kathy Kain’s “Letting it Be So”

Mindfulness

Tara Brach - any of her books

Belleruth Naparstek: Staying Well with Guided Imagery (also has meditations for surgery)

Bodhi Tree Bilateral: Bilateral Music for Relaxing, Grounding, and EMDR/Brainspotting

Laurel Parnell: Tapping In

Boundaries

Beyond Bitchy Podcast - how to set and maintain boundaries - start with the first episode and work your way through

Video: How to Ground and Reestablish Healthy Boundaries

Video: How to Keep a Personal Boundary and Take up Space

Chronic Pain, Surgery, Medical

Dave Berger: Preparing for Surgery

Peter Levine: Freedom from Pain

Developmental/Early Childhood Trauma

Lindsay Gibson: Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents

Kelly McDaniel: Mother Hunger: How Adult Daughters Can Understand and Heal from Lost Nurturance, Protection, and Guidance

John Bradshaw: Healing the Shame that Binds You

Alice Miller: The Drama of the Gifted Child