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SWC Year One: Foundations of Self
Introductory Module: Start Here
Disclaimer
Welcome! (1:40)
About Me (4:36)
What to Expect Each Month (5:00)
Tips on Creating a Safe Space for This Work (6:29)
How To Get the Most Out of This Community (6:14)
When and How to Reach out for Further Support (4:35)
Let's Get Started! (2:14)
Month One: Basics of Trauma and the Nervous System
Introduction to Month One (1:37)
What is Trauma? (6:08)
How Does Our Body Respond to Trauma? (6:10)
What Is a Nervous System? (2:15)
Sympathetic and Parasympathetic In Action (3:34)
How Trauma Impacts Our Nervous Systems? (5:29)
Month One Homework (4:26)
Month Two: Fundamentals of Embodied Healing
Month Two Workbook Pages
What is Embodiment? And How is it Impacted by Trauma? (10:04)
The Role of the Body in Trauma Healing (7:32)
Interoception: The Gateway to Embodiment (9:22)
The Wisdom of the Body: Listening to Physical Sensations (10:08)
Embodied Self-Regulation: Your Body as a Resource (7:32)
Movement and Trauma Healing: Reconnecting with Your Body (6:27)
Month Two Homework (2:48)
Month Three: Nervous System Regulation Skills
Month Three Workbook Pages
Understanding Dysregulation: Signs Your Nervous System is Off-Balance (12:16)
The Window of Tolerance: Your Optimal Regulation Zone (13:07)
Orienting: Getting Present in Your Environment (10:15)
Grounding: Getting Present in Your Body (9:06)
Resourcing: Getting Present with Your Strengths (10:21)
Pendulation: The Natural Rhythm of Regulation (9:12)
Month Three Homework (4:16)
Month Four: Understanding and Managing Triggers
Month Four Workbook Pages
The Neurobiology of Triggers (9:42)
Identifying Your Personal Triggers (10:20)
Your Body's Response to Triggers: Reading Physical Cues (7:00)
Trigger Mapping: Understanding Your Trigger Landscape (8:30)
Interrupting The Trigger Cycle: Intervention Strategies (7:05)
Titration to Desensitize Triggers (6:33)
Month Four Homework (7:07)
Month Five: The Flight Response (Anxiety and Avoidance)
Month Five Workbook Pages
Understanding the Flight Response (6:03)
Body Signals of a Flight Response (5:56)
The Cycle of Avoidance: How Avoidance Reinforces Anxiety (3:32)
Titrating Exposure: Safely Approaching What We Avoid (6:09)
Grounding in Motion: Regulation Techniques for Anxiety On-The-Go (4:36)
Redirecting Flight Energy: Channeling Anxiety into Productive Action (3:48)
Month Five Homework (2:09)
Month Six: The Fight Response (Anger and Irritability)
Month Six Workbook Pages
Understanding the Fight Response (4:55)
Body Signals of a Fight Response (5:40)
The Cycle of Reactivity: How Anger can Escalate and Reinforce Itself (4:22)
Containment vs. Suppression: Healthy Ways to Hold Anger (4:12)
Discharging Fight Energy: Safe and Effective Release Techniques (9:46)
Assertiveness: Channeling Fight Energy into Effective Communication (3:46)
Month Six Homework (2:17)
Month Seven: The Freeze Response (Dissociation and Numbing)
Month Seven Workbook Pages
Understanding the Freeze Response (5:49)
Body Signals of a Freeze Response (4:46)
The Spectrum of Dissociation: From Daydreaming to Complete Disconnect (6:19)
Grounding Techniques for Dissociation: Reconnecting with the Present (7:01)
Thawing the Freeze: Gentle Ways to Reawaken Sensation (13:14)
Emotional Reconnection: Safely Engaging with Numbed Emotions (4:26)
Month Seven Homework (2:30)
Month Eight: The Fawn Response (People-Pleasing and Codependency)
Month Eight Workbook Pages
Understanding the Fawn Response (8:27)
Body Signals of a Fawn Response (6:41)
The Cycle of Codependency (7:38)
Boundaries and the Fawn Response (9:06)
Containment in Relationships (7:52)
Discharging Fawn Energy (7:57)
Month Eight Homework (1:57)
Month Nine: Addressing Shame and Cultivating Self-Compassion
Month Nine Workbook Pages
Understanding Shame (8:33)
Recognizing Shame in the Body (5:47)
The Shame-Withdrawal Cycle (7:16)
Pendulation: Moving between Shame and Self-Compassion (8:21)
Discharging Shame: Somatic Release Techniques (9:20)
Embodying Self-Compassion (7:11)
Month Nine Homework (1:56)
Month Ten: Grief, Loss, and Processing Emotions
Month Ten Workbook Pages
Understanding Grief and Loss: A Somatic Perspective (7:31)
Recognizing Grief in the Body (7:33)
The Waves of Emotion: Riding the Grief Cycle (8:42)
Building Capacity for Intense Emotions (5:38)
Complicated Grief: Addressing Unresolved Loss (6:07)
Integrating Loss: Moving Forward as a Person Who Has Experienced Loss (5:13)
Month Eleven: Reclaiming Your Body and Addressing Physical Symptoms
Month Eleven Workbook Pages
The Body-Trauma Connection: Understanding Chronic Physical Symptoms (6:00)
Mapping your Symptoms: A Somatic Inventory (8:34)
The Nervous System and Chronic Pain (6:59)
Restoring Interoception: Reconnecting with Your Body's Signals (6:53)
Titration and Pendulation as Pain Managament (7:14)
From Symptom to Story: Integrating Physical Experiences (6:11)
Month Eleven Homework (0:58)
Month Twelve: Reclaiming Pleasure and Envisioning the Future
Month Twelve Workbook Pages
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How Does Our Body Respond to Trauma?
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