¶ Exploring Emotions for Healing
Hi , we're the MindBodyPupil .
I'm Tanner Murtaugh and I'm Anne Hampson . And this podcast is dedicated to helping you unlearn neuroplastic pain and mind-body concerns .
What do you mean ? Process your emotions Part two . Ah part two . Okay , let's get into it then We've made it . So today we're really going to outline the process that we teach clients , that we teach clients that in our upcoming course we go through in great detail about how you can go about somatically exploring your emotions and releasing them .
Yes .
Now we've had a rough couple weeks . A week , a couple weeks , full of emotions , yeah this is very timely for us , because we had the flu , the stomach flu oh , yes , not good went through our entire house .
Yeah , yeah , it started with our daughter to me , to our son , to tanner I know , I thought I was gonna make it through nope without the flu ?
yes , but that did not occur , unfortunately . Yeah , I was holding out hope , though , and in other news , unfortunately , our oldest cat , m cat , is not doing very well no , he's very sick um and currently right now he's in the hospital .
He'll be there um for couple of days .
Yeah , he's got kidney disease . He's been kind of going downhill for a couple of weeks . We've started to notice weight loss . So you know , if you've ever watched my YouTube channel , mcat is the star often .
Yes , he is the stripy kind of typical tabby cat .
Yeah , the gray , the gray cat , that's MCAT .
Yeah .
And yeah , I think we're just feeling a lot of grief a lot of sadness . Yeah , I think we got MCAT eight months into us dating .
Yeah , so he is like really marks like I don't know an era for us in terms of our relationship and everything we've been through , and he was Tanner's first cat .
He was my first cat . Anne had a cat named Zebra .
Yeah , who is no longer with us ?
And MCAT was in it for the long haul with us , I think even with like chronic pain , like when I was in chronic pain , which is wild to think about and it's been that long but he was definitely probably the nervous system I was most connected to while in chronic pain .
And he's alive still , I feel like we're talking about him like he's gone . He's not gone , we don't know what's going to happen .
It kind of could go either way , but lots of emotions , and so when we talk about this podcast , in terms of processing emotions , like what we're going to say in this podcast , like we've really had to utilize for ourselves as well , yeah , even last night , right before we were dropping him off at , we were transporting him from the vet to the hospital , I went
through this process .
Yeah , I went through this process with sadness , and sometimes going through this process it doesn't mean your emotions are just going to go away .
Yeah .
I felt a lot more calmness , kind of that ventral , vagal , safe , calm , connected energy after I went through it . Yes , but there's still sadness . You know , sometimes when we talk about this process , if it's you know , something that's minor in life and you'll never have to think about it again . Yeah , you know we can move through .
We can release that emotion and move through it , and we'll talk more about what we mean by release . But a lot of times the best we can do when we're going through something difficult is allow ourselves to feel it Like , allow ourselves to feel it , but with a sense of safety , to approach it , to experience it and maybe a little bit of release takes place .
Yeah , for sure , and I think that's a really good point to make , tanner , because it's not necessarily about completely getting rid of the emotion , and I think we need to be clear in terms of like , when we process it .
It's more about kind of navigating through it in a way that creates safety for us or maybe could lead to some sort of release , but it's not necessarily about like , oh , here's the emotion and now I never want to feel it again .
Yeah , so in our process we go through seven elements and I want to be clear about this that they're not necessarily in any particular order , like some make sense before others to go through , but this could be all jumbled for you . I don't like to be too rigid . I like processes and steps , but I don't like to be too rigid .
And you know , when you start this process it could be when you're already feeling an emotion , kind of like we are with MCAT .
Totally .
But it could also be , you know , visualizing a past or recent emotional time and bringing that emotion forward and on a bit yes , I'm careful to say this because you know you want to work your way up to more extreme . So you start mild or moderate for anyone listening .
Yeah .
Because it's not going to be helpful if you become so overwhelmed that you completely disconnect from your body yeah , totally , and and to be clear , um , this is a process of exposure to emotions and so , like what tanner is saying , it's um kind of just to be wary of , like if you're not used to really exploring your emotions , then maybe start with some that
are safer than others , or kind of like that will challenge you or help open you up to release , but feel that's something that you can approach first yeah so to begin .
Often where we start is notice and name always notice a name . Yes , this is a concept from a therapist named deb dana who does a . He's really big in the polyvagal theory world , yes , and we kind of pulled it for our approach .
But this is often where we need to start , because we first need to be mindfully aware of what's going on in our body , Because emotions if you're listening to this and you haven't heard this before emotions are always a sensation in the body .
Yes , in some form .
Yeah , you don't think you're sad . Yes , you feel sad .
Totally , and it is very common to attach thought to emotional feelings .
Yes , we attach all sorts of meaning , but sometimes that meaning or attachment isn't necessarily accurate , and so the starting place . You know when I do this is I really scan my body slowly to notice , like what's going on , sensation wise , what's taking place .
And you know we're being really curious , we're being non judgmental , we're not striving to make anything happen , we're just really identifying what sensations are taking place and then , based off that , you know whether you feel hot , cold , tight , loose , jagged , smooth , heavy lights just describe a couple ways yeah like , based on these sensations , then you're going to
try and name the emotion or emotions you are feeling . So this is like a really simple process that we want people to get into the habit of , and when we do that , we want to do it with this sense of like .
Okay , I'm going to be aware of what those emotions are and I don't have to fix or change or control them . I just want to kind of connect .
Yes , now some people listening to this . It just clicks instantly . They're used to doing this .
Everyone's at a different place in their journey .
For others like for myself , I had and we've talked about this term before but alexithymia , I definitely had an element of that where I had very little awareness of emotions until they became really extreme .
And so for you , kind of tapping into your emotions more , tanner , was this difficult for you ? Yes , yeah .
And for a lot of people it is , and so sometimes this is as far as you make it in the process .
The notice and name .
Yeah , just throughout your day , because we can become so disconnected from our body that we don't know what sadness feels like .
Yes , we need to around sad events that take place , notice what's happening in the body yes , to be aware of that . Well , and I really want to say that , even notice and name . If that's like where you get to right now , that's a really good , powerful place to be .
Yeah the next step is explore and track okay , so notice name and dent spend some time exploring , tracking throughout my day .
These two that we're covering right now are probably the things that I use most often , because they're really like basic somatic skills , yes and so yeah , you've noticed a name , but we really want to explore and track what happens with the sensations , what happens as you sit with them , what happens as you kind of work them through .
Is there shifts , is there changes ? And we're approaching a bit more . As we do this , you know , I always tell people it's almost like where you feel the edges of the sensations . Yes , could you move in a little bit more ?
And so I think that can be really scary for people , though when we're kind of thinking of moving in more especially to difficult emotions .
It can be a challenging one , and that's why you want to start . You can almost imagine watching them from a distance , I tell people , and then you can move yourself a little closer . And a little closer if they're feeling too much . Yes , but things to keep in mind is you know where do they start and end in your body ?
I really understand , like , where do they ?
start and end in your body .
I really understand , like where do they start and end ? Yeah , you know , is there shifts , ebbs and flows . Do they come in waves ? Do they stay really locked in place ? How do they interact with your breathing or your heart rates ? Like really becoming very aware of not just all the intensity but all the subtleties that we talk about .
Okay , so again approaching with that curiosity , kind of noticing and I know once you start noticing more and being kind of like being a bit more observant of emotions , that becomes a bit easier and more natural to do as time goes on , when emotions come up .
Yes , we've become more familiar and comfortable .
Yeah , and lastly , what I want to mention about exploring track and this is more from somatic experiencing they talk about it like this , but I use this a lot actually when I'm doing emotional work is what shape , size , color , texture is the sensation , because it often has , like certain characteristics like this that we can really learn from .
So next , in the process , stay in the healing window okay , so again the recap .
We've noticed the name explore and track , but we want to make sure we're in the healing window , remind people what the healing window means so the healing window is something we talk about in our course .
It links to or originates from , you know , in somatic experiencing they talk about titration . So you know , when we talk about the healing window there are limits to the amount of emotion you can experience before becoming intensely dysregulated .
Okay , can you give an example of that , maybe , that you've experienced ?
Yeah , so interesting . I think about MCAT right now you know sadness . I have a lot of capacity to sit with a lot of sadness without becoming disconnected . It's an emotion , even in childhood , that I don't know what my parents did right there , but I felt very comforted with it and very connected in the moment .
This is definitely something that I've worked on over the years , but when I'd have those angry outbursts I was so far out of healing window and I wasn't even present anymore , like I'm feeling this extreme anger but I'm not actually feeling it , and that's an example that I've gone way past where I can actually tolerate sitting with anger and it's no longer helpful .
And so , in terms of like , if people were trying to figure out their own healing window , what would be signs that it's not helpful anymore or they're outside of the healing window ?
Yes . So one thing to keep in mind that I always track is kind of these survival states in the nervous system . You talk about fight , flight , freeze , shutdown .
If any of these are starting to take place and if you're confused by these terms we have whole episodes on polyvagal theory you can go check out You're going to experience some of the survival energy with an emotion that you're not comfortable with .
But if that starts escalating so for an example of this is you know you're trying to sit with guilt and all of a sudden you're getting more and more anxious it's just escalating , this kind of flight energy that's a sign you're probably not in the healing window .
Okay , okay .
Where what we're trying to do is we're trying to feel the difficult emotions while staying connected to that ventral vagal state .
Okay , so that state of feeling kind of not necessarily calm , because when we're feeling different it's called emotions where we're not calm , but we're still leaning into a bit of feeling safe .
Safe and present . Yes , in the here and now .
Yes .
This whole process . It falls apart if you're not in the here and now with your emotion . You're no longer processing emotions at that point , yeah . So , yeah , you're feeling safe . Sometimes there can be calm energy it depends on the person that can take time right but you're feeling very connected , yes , and in the present moment , as you're doing this okay .
So almost like it's okay to have the anger there and exploring the anger , but feeling okay to be there in that time .
Yeah , and essentially what we're doing is we're doing almost this graded exposure with the emotions , where we're increasing our ability to be with the emotions bit by bit .
Yes .
And by doing this we create what we call healing winds . You do , you create these healing winds . We're retrarain our brain and our nervous system that , hey , I'm safe to attend to sadness , I'm safe to attend to anger . And all those little healing wins along the way . They work in your favor .
Totally One , and this can be really useful for something , maybe like past emotions , but it's like , oh , I can't think about that . I can't feel that it's too heavy to slowly start approaching it , bit by bit .
Yeah , and so really bear this in mind If you're listening to this podcast . This is an essential part of this process when you're going through Next one of my favorite topics release Great , and that's , I think , what a lot of people
¶ Understanding Emotion Release and Movement
want to have . Yeah , so let's talk about what we mean by releasing emotions . There are so many myths out there about this , and you know , releasing emotions means allowing it to move through our body .
It's when we safely experience the emotions again that ventral energy we just talked about and we can sit with that energy while still feeling the emotion Totally . But release is not this cathartic release all the time it can be . It can be . I've seen that work really well for people .
Yeah , I've also seen that be damaging for people because they're so overwhelmed and dysregulated that they're so far out their healing window , and so it's important to bear in mind that , with something like MCAT being very sick , I have acceptance that , no matter how much emotional work I do , I'm going to feel this for weeks and months , whether he stays sick or
whether , unfortunately , he passes . That's not going to be something that I'm just going to be able to sit down for 20 minutes and resolve , but there's probably little releases along the way . So it's not necessarily a permanent fix , but a process that helps us , over time , move through , you know , the nervous system states and emotions .
And I like this idea of possibly little releases along the way , because sometimes , when we don't have that , we can get so built up of emotion or we try so hard to avoid emotions to the point where we become completely dysregulated . Yeah , chronic pain shoots up . Like there's all this , like I want to say consequence , or all this , yeah , because of that .
Exactly , and that's why we're teaching this process , because it very much links back to chronic pain symptoms , like we talked in part one of this series chronic pain symptoms , like we talked about in part one of this series . Now , when we release emotions , this is , you know , different person to person . I talk about voice and movement .
So two ways . There are two things that we can use .
Yeah , so speaking , let's talk about voice first . You know , speaking and using our voice can support us in releasing and moving through emotions .
Well , and I think that people are aware of that , that's not necessarily like kind of secrets for people . You can see people shouting and yelling and you know that , but for somebody that's never really tried that , that feels a little bit apprehensive of like using voice yeah where would be a starting place ? What would could that look like ?
just a starting place , like well , these are some questions I like to ask people , right , like what would this emotion want to say ? Like what would it want to say , or what would this , what sound would this emotion want to make ? Because sometimes we're so disconnected from the emotion that it can be interesting to ask these things .
The one thing you want to bear in mind as you're doing this is it's not turning inward critically , right ? That's not the idea , right ? You see this happen a lot with guilt and shame . So that may not be voice , may not be a great way to move through it , but sometimes we need to speak certain things or think certain things .
I always recommend people say it out loud even if you're alone in a room , totally . So use the voice kind of speak the sound yeah , yeah , and then notice as you do this , as you say , what the emotion wants to say or what sounds it wants to make , what happens in your body . Yes , like you're staying very present , that as you do this , what happens .
This is almost like a localization of what people do with journaling it's a similar idea . People are writing it out , yes , right , like they're using their voice , yes , through in a written format , and so when I'm working with people in session , I'm supporting them in using their voice and saying the things that they need to say when they're feeling this .
Yes , so that's the first thing , and we could probably talk about this for half an hour alone , but we won't dive in too much . But the second way to release emotions is with movement . Yes , I like this quote From Dana , being movement is essential for life . You know , your nervous system changes based on your movement .
Yes , and when movement is stopped , like with a lot of people with chronic pain and symptoms , it increases sympathetic and dorsal energy and prevents the processing of emotions .
Well and I think that can be also said like when we're feeling sad or low , we kind of just want to stop , we want to hide , we want to curl up , and that can be helpful at times . That has its place .
But even that of like not moving our bodies and just being really still yeah can increase as well you see that happen with people where they're feeling emotions and they walk up totally and sometimes maybe your body does want to be still right , but a lot of times that walk up Totally and sometimes maybe your body does want to be still Right , but a lot of
times that walk up is actually preventing you from moving through the emotion . Yeah , now in our upcoming course we have 15 emotion practices .
That's a lot of emotion practices .
And 10 or maybe half of those involve movement of some sort .
Yeah .
And you know it's hard to explain movement on a podcast . But if you check out my YouTube channel , which is just . Tanner , murtagh , msw , rsw . I have lots of movement practices on there . Yeah , to support processing emotions .
Yeah , for sure . And they're just to be clear . They're not super long , they're totally doable .
Yes , yeah , yeah . And you can grade it Like if you're struggling with movement , just do a move , just do one or two you can make it your own . Yeah , but it's important to really understand that movement is medicine . It helps us learn to connect with our body . Yoga and Qigong does this for people ?
Yeah it does .
That's why it's so popular yeah with our body . Yoga and Qigong does this for people . That's why it's so popular . It helps us express emotions sometimes outwardly . It helps us release emotions , as we've said , release survival energy and it can also help bring on that safe , connected , calm place of ventral vagal .
So when we look back at the processes we have , notice and name , explore and track , staying in the healing window and then release and so with somebody kind of think about that emotional time , bring it in and notice it and then , as they're kind of with that , the sensations or the memory bring in the movement at the same time exactly , or bring in using the
voice , right and movements .
they could be complex , like on my youtube channel . They're more complex , but they can be complex , like on my YouTube channel . They're more complex but they can be really simple , like for a lot of people .
Even you know , this week with MCAT , can't tell you the amount of rocking or swaying yeah , as we've talked on the podcast about my swaying or like some type of soothing touch . I've complicated ways of doing this but , but you know , it could be as simple as giving yourself a hug and just rocking back and forth .
Like certain emotional states , we want to do certain things , like more when we're angry . Sometimes we want to kick , punch right , run , shake . These things could also apply with with fear or or anxiety .
But there's lots of ways and sometimes you can go off the urge , like sometimes , as you're noticing naming , you're exploring , tracking , it's just paying attention to how does my body want to move right now ? Yes , because even I think about last night . Our daughter had a tantrum , like in the like , abruptly actually . Yes , uh , they were .
They're upstairs and our son like falls asleep like instantly . She'll play for an hour in her room and one of her cars went into her son's room and she just lost it .
Yeah .
And it's not like she was just sitting there crying upset . She was hitting the ground .
She was expressing right and we need the same thing as adults , sometimes in that way yes and so , and sometimes I think , like tapping into this process can be a bit overwhelming , like I've mentioned , or it's like where do you start ?
And sometimes we can feel a bit embarrassed , like I think there's this idea of like , well , I can't add voice and I can't have movement , and we get a bit like oh my God , is someone watching and so getting over that , or like working past that is important .
Yes . So next step , shifting . Okay , this again originates from Peter Levine . He calls it pendulating . We just made it a little bit more simple in terms of the language , but shifting . There's a natural ebb and flow of your nervous system . When it's regulated , it goes up in energy and it goes down in energy Throughout the day .
When we're feeling regulated , it's not like we're just in this calm , collected state all the time . Sometimes we get mobilized , we get more energy and sometimes we feel a bit tired or we calm , and that naturally happens . But the problem is when people have faced overwhelming situations , trauma chronic pain and symptoms , your nervous system stops naturally shifting .
It gets locked into this high fight or flight , anger , anxious zoned , or completely shuts down into despair , hopeless , numb , dissociative . And so when we're working with people on emotions , we're trying to teach their nervous system .
It can go back and forth , it can shift , and so sometimes you might be exploring and releasing emotions , but sometimes you might want to shift towards something that calms you in your body or something external that calms you . Yes , like I always tell people , a really simple way to explain this is picking an unpleasant sensation in your body .
Right now , like for the listeners , if you scan your body and pick out an unpleasant sensation , scan your body and pick out an unpleasant sensation , but then also scan your body and pick out something pleasant and then , at whatever rhythm feels right for you , could you practice going back and forth , going back and forth between the two , because by doing this
we're teaching the nervous system . First off , both areas are completely safe . We're safe to attend to these , but we're also teaching our nervous system . It can go up and down between feeling in more of like a survival danger mode and then feeling more calm and at ease .
Yes , and so that's like a really simple understanding of shifting People can get more complicated . Sometimes I'll go for walks when I'm angry and sometimes I'm focusing on the anger inside yeah but other times I'm focused externally .
Yes , I'm noticing what sounds are happening around me , where do my eyes want to look , what calms me in terms of my senses , and then maybe I shift back to the anger . So there's this nice ebb and flow that can take place where you don't need to necessarily just sit with the difficult emotion that you really fear for 25 minutes .
Yeah , now I can feel like a lot well , and I like that and I think when we think of shifting , it can feel safer it's like knowing . Okay , I can shift out a bit when I want to yeah , and this ties to the healing window .
Yes , because if you're going outside the healing window , it's becoming too much to attend to the emotion . The dysregulation is getting too much . That's a time that you should probably shift Totally , yeah , and then , once you feel a bit calmer and more at ease , you can shift back to the emotion or dysregulation . Focus on that . Okay , we're moving through this .
I'm proud of us . Good , you know , usually I get sidetracked .
I know , okay , this is a sidetrack .
I know you got to give me one sidetrack here .
I know Sidetrack about sidetracking , sidetracks about sidetracks .
Yeah , yeah , that's . You know , that's what's happening .
Yeah , move on . The next one is safety signals .
Ann's pushing us forward here .
¶ Exploring Emotions and Self-Compassion
He's a bit of a dawdler . I don't know if anyone's noticed . Do you do dawdling much on any of your videos or anything ? I guess not .
I dawdle not . While I record , I usually edit that part out . But sometimes when I'm recording videos I'll be recording . Then I'll be like recording , then I'll have a random thought or inspiration and then I'll go write it down in my computer and then I'll record . But I cut that part out when I edit .
Sometimes I'm sure we've mentioned this on the podcast but sometimes it takes so long to get Tanner started to start going with the podcast because he's just dawdling away . Anyways , we've managed to sidetrack tanner I'm having a grand old time .
Okay , it feels good in my body right now that we're dawdling . It's odd I'm shifting okay , safety signals safety signals . So you know , when we talked about shifting , we can shift to a safety signal , totally , totally . These all , as people are understanding all these concepts , they line up with each other . Yes , but we're shifting to a safety signal .
And everyone has a different feel for what their safety signal is .
Yeah , and so when we talk about safety signals , these could be external things who , what , when , where . Like Darla , our puppy Great safety signal for me . Yeah , she's always , always happy .
She's got that goofy smile on her face most of the time , yeah , and I , when I'm around her especially , you know , in between meeting with clients or on the weekend I can feel my body like calming . It's an external safety signal . She's a who that actually brings that on for me . Yes , but we also have internal ones .
These could be pleasant memories or images . These could be certain sensations , as we've already talked about . These could also be things like safety messages . So there's a lot of safety signals that could apply to someone and they're going to be unique to your nervous system .
Yes , not just because we think something should make us feel safe and calm doesn't mean your nervous system is going to agree with that .
Yes , because we , our nervous system , has developed uniquely over time , based on every moment in your life , based off your genetics and , as a result , different things are going to bring calmness and ease to one person's nervous system compared to another .
Yeah , and so it's really important to explore what are your unique safety signals and then maybe having an idea of those before you dive into this emotional processing .
Yeah , and so we have like a list here of some of them , but again , these are going to be unique to you , but for lots of people it's being in nature , being in nature . We have a little wooded area by our house .
It's great , you know , cuddling with your partner , me and Anne having a good cuddle , watching your favorite TV show , modern Family Sensations of a warm drink and favorite activity . We have things like , you know , going for a walk , qigong , yoga , moving your body the way that feels good for exercise .
This works really well for some people , yeah , but it could , as we've said , attending to sounds or something you see or certain smells , visualizing a happy memory or image , Visualizing a safe person , place or animal , singing , dancing Do a lot of dance parties in our house Not lately because we have the flu and we have sick animals , but we got to get back to
that , so there's lots of different ones here that you could play around with .
But I agree with you and that people want to have some awareness of this right before they dive into it , because then you're going to be scrambling to find a safety signal to use during this practice and once we get this regulated enough , we do not think clearly uh , so practicing relying on safety signals and kind of those anchors is important and kind of
getting in the habit of going to them even when we're not exploring emotions , so just utilizing them . Yes , the final step , not necessarily . You can do this step at the beginning . Yes , I'll be clear , and we made it to the final step , with me only dawdling once . Good . So self-compassion , feeling emotions , it's hard work , totally .
Yeah , a lot of people listening to this podcast . If you didn't have chronic pain or symptoms , I'm with you . Let me just push those to the side .
We don't need to feel this .
Why emotions ? Yeah , which is partly why I developed chronic pain myself . So feeling emotions hard work , yes , and it's really easy . One of the ways I see this fall apart for people really quick is they apply this self-critical , aggressive lens to it . Yeah , and it's so easy because we're feeling difficult emotions .
We get dysregulated , we fall into these coping mechanisms of being critical of ourself . But we're never going to be able to feel safe with emotions if you're just criticizing yourself during this process . Right , that's impossible . I it's rare I can promise people anything but that I can promise you is not going to turn out well . Yes , and so self-compassion .
It can be doing certain practices and we'll mention a few real quick , but it's also just this lens of compassion . Yeah , like we're feeling the emotions and approaching them because we know this is actually good for us , because we want to care for ourselves , we want to care for our nervous system and allow it to feel the full spectrum of emotions .
Like there's this lens of care and compassion we want to have with this . Now this can look a lot of different ways .
It could be soothing touch , which we've talked about lots hand on the chest , rubbing your arms , whatever type of soothing touch calms you , really activates that tactile system that somatically can have a real effect in terms of creating a compassionate lens . This could be things like self-kindness phrases . Yeah , however you want to do this .
I always like kristen neff Neff and Chris Germer's work in the sense they recommend saying like may I ? or I wish I like . May I be kind to myself , right ?
now .
May I be free from suffering , may I be free from fear , may I be strong , may I accept myself . So you want to create your own and make them . You know your own thing , but these are really important elements , that you're giving these compassionate messages to yourself .
We talk a lot about messages of safety , yeah , but sometimes the best message of safety we can give ourselves is one that's filled with kindness and love .
Yes , and so I think this is really key to remember for sure .
Yeah , and then inner child work . You know they talk about this lots in terms of a mind-body approach . I know you know Dr Schubiner , who is the creator of one of the creators of emotional awareness and expression therapy , big part of this process . I know Nicole Sachs and Journal Speak . They talk about inner child work a lot .
But it is this and we could do a whole episode on this but it is this idea of like visualizing yourself as a child when you felt a certain emotion , like saying you're feeling present and in the present you're feeling sadness .
You visualize yourself when you were younger , whatever age , feeling that sadness and imagining like , if you listen to them , like what would they say they truly need ? And then could you imagine providing that , because that's likely what we need . We're not so different from when we were kids .
You know my six year old self when feeling sad probably needs fairly similar things to what I need in the present when I feel sad , and so it can be really powerful , impactful work . So this is our process for exploring and releasing emotions and I hope this was helpful for everyone that listened .
We tried to make it as succinct as possible , going through it as you kind of go through this play around with it , even at the start . Even if you just do two or three of these elements , that's better than nothing .
You don't have to do all of them , and it doesn't have to be like this long process either . If you're doing it for you know a few minutes , that's okay . There's kind of no rules around that .
Yeah , all these little moments matter and all these little moments create more safety the next time you feel that emotion . Yeah , for sure .
¶ Weekly Therapy Session Booking and Updates
So thank you everyone for listening .
Thank you for listening .
And we will talk to you all next week . Talk to you next week .
Thanks for listening . If you want to book in a session with one of our therapists , you can go to our website at painpsychotherapyca .
You can also follow us on Instagram at painpsychotherapy , where me and Anne are posting content daily and are there to respond to your comments . Also , check out our YouTube channel , which is named Tanner Merton , msw RSW .