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Gwynn Raimondi
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Therapist specializing in trauma, grief, embodiment, and their intersections. gwynnraimondi.com
Therapist specializing in trauma, grief, embodiment, and their intersections. gwynnraimondi.com

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Grounding
Sit on the ground or floor with your feet flat on the floor (knees bent) and palms of hands also flat on the floor. Focus on the connection between your feet, hands, and butt to the floor/ground. Notice textures, the pressure of the floor/ground pushing up on you and you pushing down on it.

Why this works
Connecting to the floor/ground in an intentional way helps our body and mind to feel centered and calm. Also turning our focus to mindfully notice the feeling of the floor/ground engages the frontal lobe.

You can do this exercise at any time.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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Big Body Movement

Do push-ups or jumping jacks or swing your arms in big circles. Do this for as long as you want/need.

Why this works
Big rigorous movements help to burn off cortisol that gets released into your body when under tremendous stress or anxiety. The movement can also cause the muscles to involuntarily shake which has been known to also release trauma from your body/system.

I recommend doing this exercise in the morning or mid-day and not at night near bed-time, as it can also be energizing.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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Listing things

Start counting from one or naming all the colors you know or name all 50 States or all the countries in Europe or Africa or Asia or South America or all the capitols in Canada... Anything that is a list and that keeps your brain engaged and moves your focus from whatever is affecting in the moment.

Do not list things you need to do or are piling up or things that are stressing you out. List mundane things like listed above. You can also sit down and hand write out these lists (write out the numbers, countries, colors, shapes, etc). This will also help with moving your focus and has the added bonus of engaging your body.

Why this works
This engages the frontal lobe with causes our brain to move out of a triggered fight/flight/freeze response.

You can do this exercise at any time.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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In case you need it:
National Suicide Prevention Lifeline:
Phone:
1-800-273-8255
Chatline:
http://chat.suicidepreventionlifeline.org/…/LifelineChat.as…
Text:
741741 from anywhere in the USA
(Please share this information with your friends and family. You never know who may need this. xoox)

#hotline #usahotline #suicide #suicideprevention #mentalhealth #mentalillness #depression #crisis #emergency #support
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Mind Relaxation
Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word “one,” or any other short word such as “peaceful,” or a phrase such as “I feel quiet” or “I’m safe.” Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.

Why this works
The breath work itself brings oxygen into our brain and body and on the exhale forces us to release and actually breathe and release the carbon dioxide we have stored in our bodies The word/phrase portion keep the frontal lobe engaged and "on-line" not allowing us to continue being in a triggered state in the amygdala.

You can do this exercise at any time.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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3-Count Breath
Breathe in through the nose, hold for a count of three while the muscles tense, then breathe out through the mouth on release.

Why this works
The breath work itself brings oxygen into our brain and body and on the exhale forces us to release and actually breathe and release the carbon dioxide we have stored in our bodies (I'm a breath holder myself, so sighs and exhales are always very important to help me relax). The counting portion keep the frontal lobe engaged and "on-line" not allowing us to continue being in a triggered state in the amygdala.

You can do this exercise at any time.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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I am irritated at my profession for historically not addressing rape culture. I am irritated at the world for not supporting victims and instead re-victimizing and victim-blaming them over and over and over again.

She shouldn't have gone to that party.
She shouldn't have gotten in the hot tub in her underwear.
She shouldn't have drank so much.
She shouldn't have worn that.
She shouldn't have had her hair that way.
She shouldn't have talked to him.
She shouldn't have expected to NOT be raped.
She shouldn't have expected anyone to stand up and speak up for her.
She had mental health issues.
It was all her own fault.
It was meant as a compliment.
She's being too sensitive.
What a bitch.
She was asking for it.

Fuck. All. Of. That.

It is time that we as a culture start to name these attitudes. It is time that we stop victim blaming. It is time that we stop avoiding difficult conversations, including our own compliance and complicity in a culture that harms other humans.

It is time my profession pull its collective head out of its collective ass. (I am happy to be able to say that since the original publication of this essay, change has begun. And more change needs to happen still.)

It is time we begin to understand how living in this culture impacts us. It is time we stop blaming victims. It is time we begin to understand how deep the wounds and scars of cultural and ancestral trauma run.

It is time we stop causing the harm ourselves.

To read the full essay you can visit:

http://gwynnraimondi.com/rape-culture-criticism-13-reasons-irritates/

/../

#trauma #complextrauma #traumainformed #traumainformedembodiment #embodiment #traumaprocessing #ptsd #cptsd #intergenerationaltrauma #ancestraltrauma #culturaltrauma #culturalrelationaltrauma #grief #rapeculture #13reasonswhy #therapists
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Modified Body Scan
Close your eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes—all while maintaining intentional, slow breaths.

Why this works
This exercise works on many levels. One is you are turning your focus to a specific muscle group in your body and moving it from whatever is triggering you. Second the tensing and then releasing of your muscles relaxes them. Third, if you are counting your breath at the same time (or even if you aren't and are only focusing on tensing and releasing your muscles) you are keeping your frontal lobe engaged which allows us to remain in a place of both logic and empathy.

You can do this exercise anytime, sitting, standing or lying down. I highly recommend it as you are lying down to sleep to promote a sense of deep relaxation.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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Drink Up
Drink a glass of water. A full glass. At once-ish (as in don't take a sip then set the glass down, drink the full glass.)

Why this works
This works on multiple levels. 1. It gives you redirection and something to focus on outside of what is triggering and/or upsetting you. 2.

Drinking water helps to flush cortisol (stress hormone) out of your system. 3. Drinking water also causes your mouth to salivate, which stimulates a response in your brain that you are safe.
You can do this at any time. It also can help to relax you at bedtime and help to quiet your mind.

#traumainformedembodiment #traumainformed #embodiment #traumaprocessing #cptsd #ptsd #nervoussystem #nervoussystemsoothing #anxiety
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In case you need it:
National Sexual Assault Hotline
800.656.HOPE (4673)
(Please share. You never know who in your community may need this.)

/../
#hotline #usahotline #sexualassault #sexualviolence #sexualabuse #rape #crisis #emergency #support
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