Introductory Module: Start Here
Month One: Basics of Trauma and the Nervous System
Month Two: Fundamentals of Embodied Healing
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Month Two Workbook Pages
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What is Embodiment? And How is it Impacted by Trauma? (10:04)
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The Role of the Body in Trauma Healing (7:32)
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Interoception: The Gateway to Embodiment (9:22)
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The Wisdom of the Body: Listening to Physical Sensations (10:08)
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Embodied Self-Regulation: Your Body as a Resource (7:32)
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Movement and Trauma Healing: Reconnecting with Your Body (6:27)
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Month Two Homework (2:48)
Month Three: Nervous System Regulation Skills
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Month Three Workbook Pages
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Understanding Dysregulation: Signs Your Nervous System is Off-Balance (12:16)
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The Window of Tolerance: Your Optimal Regulation Zone (13:07)
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Orienting: Getting Present in Your Environment (10:15)
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Grounding: Getting Present in Your Body (9:06)
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Resourcing: Getting Present with Your Strengths (10:21)
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Pendulation: The Natural Rhythm of Regulation (9:12)
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Month Three Homework (4:16)
Month Four: Understanding and Managing Triggers
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Month Four Workbook Pages
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The Neurobiology of Triggers (9:42)
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Identifying Your Personal Triggers (10:20)
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Your Body's Response to Triggers: Reading Physical Cues (7:00)
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Trigger Mapping: Understanding Your Trigger Landscape (8:30)
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Interrupting The Trigger Cycle: Intervention Strategies (7:05)
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Titration to Desensitize Triggers (6:33)
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Month Four Homework (7:07)
Month Five: The Flight Response (Anxiety and Avoidance)
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Month Five Workbook Pages
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Understanding the Flight Response (6:03)
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Body Signals of a Flight Response (5:56)
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The Cycle of Avoidance: How Avoidance Reinforces Anxiety (3:32)
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Titrating Exposure: Safely Approaching What We Avoid (6:09)
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Grounding in Motion: Regulation Techniques for Anxiety On-The-Go (4:36)
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Redirecting Flight Energy: Channeling Anxiety into Productive Action (3:48)
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Month Five Homework (2:09)
Month Six: The Fight Response (Anger and Irritability)
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Month Six Workbook Pages
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Understanding the Fight Response (4:55)
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Body Signals of a Fight Response (5:40)
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The Cycle of Reactivity: How Anger can Escalate and Reinforce Itself (4:22)
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Containment vs. Suppression: Healthy Ways to Hold Anger (4:12)
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Discharging Fight Energy: Safe and Effective Release Techniques (9:46)
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Assertiveness: Channeling Fight Energy into Effective Communication (3:46)
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Month Six Homework (2:17)
Month Seven: The Freeze Response (Dissociation and Numbing)
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Month Seven Workbook Pages
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Understanding the Freeze Response (5:49)
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Body Signals of a Freeze Response (4:46)
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The Spectrum of Dissociation: From Daydreaming to Complete Disconnect (6:19)
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Grounding Techniques for Dissociation: Reconnecting with the Present (7:01)
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Thawing the Freeze: Gentle Ways to Reawaken Sensation (13:14)
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Emotional Reconnection: Safely Engaging with Numbed Emotions (4:26)
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Month Seven Homework (2:30)
Month Eight: The Fawn Response (People-Pleasing and Codependency)
Month Nine: Addressing Shame and Cultivating Self-Compassion
Month Ten: Grief, Loss, and Processing Emotions
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Month Ten Workbook Pages
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Understanding Grief and Loss: A Somatic Perspective (7:31)
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Recognizing Grief in the Body (7:33)
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The Waves of Emotion: Riding the Grief Cycle (8:42)
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Building Capacity for Intense Emotions (5:38)
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Complicated Grief: Addressing Unresolved Loss (6:07)
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Integrating Loss: Moving Forward as a Person Who Has Experienced Loss (5:13)
Month Eleven: Reclaiming Your Body and Addressing Physical Symptoms
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Month Eleven Workbook Pages
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The Body-Trauma Connection: Understanding Chronic Physical Symptoms (6:00)
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Mapping your Symptoms: A Somatic Inventory (8:34)
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The Nervous System and Chronic Pain (6:59)
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Restoring Interoception: Reconnecting with Your Body's Signals (6:53)
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Titration and Pendulation as Pain Managament (7:14)
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From Symptom to Story: Integrating Physical Experiences (6:11)
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Month Eleven Homework (0:58)
Month Twelve: Reclaiming Pleasure and Envisioning the Future
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Month Twelve Workbook Pages
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The Neurobiology of Pleasure: Restoring the Capacity for Joy (6:45)
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Rediscovering the Capacity for Positive Sensations (6:48)
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Future-Tripping vs. Hopeful Anticipation (6:12)
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Expanding the Window of Tolerance for Pleasure (4:55)
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Somatic Resources for Future Planning (5:38)
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Embodying Your Future Self (5:39)
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Month Twelve Homework (2:39)
Conclusion Module: You Did It!
