Exploring Sensations in our body

In 2021 I took a training called Sensorimotor Psychotherapy: Level 1 Trauma themes. It was a 6 month training. It changed a lot for me; my awareness of my own body, how I work with my clients, and how I approach therapy. I knew I needed another approach to work within the body. So often in my sessions I would hear from clients that they knew something logically but they just weren’t sure why they didn’t believe it. It dawned on me that believing it was connected to feeling it, embodying it and mind and body being in congruence around it. Sensorimotor Psychotherapy is a bottom up approach. While the resources used in sensorimotor psychotherapy- breathing, centering, grounding are similar to other approaches the way that I work with them is a little different. I also work with posture and movement.

One thing that really stood out for me was differentiating feelings from sensations. You might have been taught about feelings growing up, but most of you were probably not made aware of sensations. Because this is new to most of you, it was to me, I have included a list of common sensations that might help you bring some more awareness into our bodies.

Achy, airy, bloated, blocked, breathless, bubbly, burning, buzzy, chills, churning, clammy, clenched, congested, constricted, cool, cold, damp, dense, dizzy, dull, electric, empty, energized, faint, flaccid, flushed, fluid, fluttery, floaty, fuzzy, goosebumps, heavy, hot, itchy, jerky, jumbly, knotted, light, moist, nauseaous, numb, paralyzed, pins and needles, prickly, puffy, quaking, quivery, radiating, sharp, shivery, shuddering, sore, stiff, suffocating, sweaty, tense, think, tight, tickley, tingly, trembling, twitchy, vibrating, warm, week and wobbly. (Ogden, P. & Fisher, J.,Sensorimotor Psychotherapy, Interventions for Trauma and Attachment)

I work a lot with anxiety. So an example of what someone may be experiencing with anxiety could look like the following. If a client comes in with anxiety they may describe feeling anxious, or nervous. Those are feelings and that is really good awareness. I might ask what sensations go with that anxiety. In general many people do not know or haven’t thought about it. So we take it a step further and I would note that sometimes when I feel anxious my heart starts racing, I may notice a warmth or sweatiness, my stomach might feel like butterflies, fluttering or a knot, sometimes my shoulders feel tight or tense. Once we notice these sensations we can work with them.

What sensations do you notice in your body?

To learn more about working with sensations in the body, contact me (therapist Madison) julie@kullcounselingmadison.com.

Meditation for miscarriage, pregnancy after loss and new moms

I remember trying to meditate for the first time. I made every excuse in the book to avoid it. I convinced myself that I did not have time, convinced myself that it wasn’t a good use of my time, that I wasn’t doing it right so what was the point. It took YEARS until I developed a regular practice and it is still a work in progress.

Meditation has so many unbelievable benefits. According to Positive Psychology.com , meditation can reduce physical, mental and emotional disturbances. This can include anxiety, depression, pain, blood pressure, stress, migraines, IBS, ect. Meditation can be so effective.

So if it is so great, why isn’t everyone doing it? What I hear often is that it is hard, you may think you are doing it wrong and if you are doing it wrong what is the point? Other reasons can include you may feel uncomfortable, overwhelmed or don’t want to feel anything.

All of the reasons are valid. I like to invite my clients to start small. Try to take one minute everyday where you just try to tune into your body and breath and go from there. Many of you may find it is easier to do when you have someone guiding you. I certainly do! There are meditations everywhere it seems but finding one that resonates with you is important.

Recently I have created some meditations with you in mind. My library is building slowly but I currently have meditations for miscarriage, pregnancy after loss and motherhood. I will be adding more soon. If you are looking for a specific meditation that is a fit for you please- DM me, reply to this newsletter and let me know what you are looking for and I will do my best to make that available to you.

Interested in learning more about the meditations from a therapist Madison? Click here.

Happy Meditating!

Coping with Anxiety and Covid-19

In the last few weeks it may feel that your world has been turned upside down. Many of you may be quarantined, social distancing, staying at home or safer at home. In this time of uncertainty, Covid-19, many of you may be feeling an increase of anxiety. Here are some tips for managing anxiety during the pandemic.

1. Exercise- exercise is important for physical and mental health. If you have an anxiety disorder exercise plays an essential role in managing anxiety. Exercise not only releases serotonin and endorphins to improve your mood but also can reduce activation in the amygdala which is the area of the brain that sends a distress signal to activate our fight, flight, freeze response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

2. Get outside- Time in the outdoors can be restorative. Having deficient levels of vitamin D can also be linked to depression and anxiety. https://www.unitypoint.org/livewell/article.aspx?id=ca7f4766-8ba8-43a2-bbe7-0ef9efab5c6d

3. Meditate- Meditation can improve focus, decrease anxiety, and help with emotion regulation among other benefits.

4. Keep a routine- our bodies thrive on routines. Routines can improve productivity, setting expectations and having some control.

5. Sleep- REM sleep can also play a role in decreasing activation in the amygdala. Setting up a sleep routine can signal to our body when it is time to go to sleep.

6. Social Support- these are hard times. While you many be social distancing from friends you do not need to isolate. Reaching out to friends can provide a sense of normalcy and a sense of belonging.

7. Manage your screen time- Between work, school and socializing online many of your are getting more screen time than you ever have before. Screen time can impact anxiety, sleep and overall well-being.

8. Focus on what you have control of- unfortunately with Covid-19 it may feel like there are many things that are out of your control. Focusing on these can lead to increased anxiety. Instead try focusing on what things are within your control. Make a plan for the things that are in your control, and let go of the things that are out of your control.

9. Stay present- Ask yourself what do I know in this moment instead of the what ifs.

10. Attitude of Gratitude- in the midst of all this chaos there is a lot to be grateful for. What do you feel grateful for? Write it down, say it out loud. Surround yourself with positive messages.

    For more information on coping with anxiety during the pandemic or to set up a free 15-minute consultation email julie@kullcounselingmadison.com or 608.239.4807.