In August’s blog post, we discussed the need to make room for what we are not yet ready to release. How difficult it feels to co-exist with something that feels unlike ourselves or can make us feel far from ourselves. I can understand why this may not feel like a natural ask; but, actually tolerating experiences that are uncomfortable or resemble the past is part of what allows us to recognize ourselves more even if what we’re recognizing may not feel familiar or complete at first. There is something profoundly uncomfortable about recognizing that we may not be able to heal something simply because we are ready to be done hurting from it. We can understand why something exists, develop language for it, learn the tools, practice regulation, and desperately want to move forward—and still find ourselves meeting the same wound in different forms. But what do we do when wounds aren’t ready to heal?

Stop trying to heal them. Give them room. Keep them safe. That’s how they scab.

And so this is exactly what we’re going to do. We are going to create room and a room inside of ourselves that is big enough and safe enough to house both yourself and how you experience your wounds. The intention here is not to push you toward continued suffering, but, rather to nudge you toward loosening your grip on the expectation that everything inside of you must be moving toward resolution. Toleration asks something different of us. Instead of asking, how do I make this go away? we begin asking, how do I remain with myself while this is still here? In this blog post, I will guide you through an exercise that can offer some room for more of you to unfold outside of the discomfort while also continuing to locate yourself even through the discomfort in times of change, uncertainty, and metamorphosis. This exercise is intended to help you to stay with and, potentially, begin to share the experience of dysregulation/emotionality with the part(s) beginning to arise within you.

In this exercise, you can choose to leave your eyes open or close them. We are going to make contact with the body here and your internal space; so you may find that leaving your eyes open can help to continue to locate yourself in your space. If you choose to leave your eyes open, I invite you to find a comfortable seated spot, one where you can hopefully lean back into something (e.g., a pillow, the back of your couch, or a folded blanket even). As you sit back, find an object not too far in the distance to set your gaze on. I like to locate one of the flowers in the bouquet on my coffee table or sometimes the wick of the slender candle next to that bouquet. Find whatever it is in the near distance, straight ahead of you that allows you to comfortably locate yourself in the space that you’re in. The idea becomes to continue locating yourself while you reach for anything that may feel uncomfortable or unresolved within. So the idea therein, becomes, there is an “I” gazing at the soft pink and rippled petals or that “I” am looking at the slender white wick in front of me. That “I” is your home base. That “I” remains still in the process, and continuous.

From here on out, please ignore the suggestions that I give you that don’t feel right as we move through this exercise together. What I will guide you toward creating here is a room inside of yourself where you will practice being able to house yourself and that, which feels unresolved (e.g., a part’s experience, what they carry, discomfort, dysregulation, etc). Below, are the steps we will follow.

1. Settle In: Leaning into your comfy posture, and sending your gaze into a desirable object, texture, or color in front of you, I invite you to turn your attention slightly inward here. If you can comfortably stay inside of your body, maybe you notice your eyes getting heavier and heavier as you notice everything there is to notice about the desirable object in front of you, so heavy that your eyelids begin to feel heavy, noticing that you may begin to feel a paste or a cream that each eyelid touches as you blink…that maybe so much so that your eyelids begin to close. Letting them know that they can open at any time.

2. Go Deeper: Turning your attention even more inward here. Beginning to enter your body with each breath you take. Each inhale invites you in while each exhale keeps you there. Turning your attention twice as much inward here and so much so that you may just begin to notice an internal space forming inside of you. Allowing the thinking mind to become a little less interested in figuring out where you’re going. Because your conscious mind doesn’t have to know where you are going…

3. Create a Room Inside: Begin to invite the discomfort, dysregulation, any which way that a wound inside of you is showing up, without knowing who or what it is yet, just asking them where they would like to meet you? In your chest? In your diaphragm? In the space between your diaphragm and your stomach? In the passageway of your breath? Notice what feels like a natural home inside of your body and imagine them guiding you toward this place. Remembering this is your space too, you are only inviting them in with you. You may feel led to another place in your body than what they suggest. Exploring different locations in the body until you both find yourself having comfortably landed in one place. Noticing as you land there what this room can become on the inside for each of you. Keep turning your attention inward. So much so that you might drift and drift into a room inside of yourself. Drifting and drifting. The spot in the body where you have both landed becomes a room. Every inhale…notice the room. Every exhale…drift into it.

   Inhale…notice colors inside the room.

   Exhale.

   Inhale…notice the shape of the room.

   Exhale.

   Inhale…notice your own energy in the room, and invite it to stay.

   Exhale.

   Inhale…notice how this space in your body will begin to feel more and more like a spacious room, one that continues to expand with each breath that you take. Allowing your breath to create four walls to the room or more space in the room, whichever feels better to house both of you.

   Exhale.

4. Find The Part: Noticing if there is anything uncomfortable that can meet you. Turning your attention further inside and noticing, is this part we are wanting to make room for, are they outside the room or inside the room you’ve created. This part may feel raw, disinhibited, anxious, loud, intrusive, or even timid, scared, and profoundly dissociated. Turning your attention even further inward and noticing who has entered the room with you. And remembering that you do not have to go looking for them.

   You might simply invite them to become known in whatever way they are willing to be known. How do you know they are there?

   Maybe you see them.

   Maybe you feel them.

   Maybe you hear them.

   Maybe you notice an age, an expression, a posture, a sensation, a color, an energy, or simply the knowing that someone is here too. And if nothing becomes clear, notice whether you can make room for the not knowing, too. You don’t have to identify this part correctly. You don’t have to understand why they are here. And you don’t have to ask them to tell you their story.

   Just notice.

   Where are you in relation to me? Are they across the room? Curled into a corner? Standing at the doorway? Sitting very close to you? Hiding somewhere you cannot quite see? And perhaps you can allow them to choose their own distance. There is no need to bring them closer. There is no need to send them farther away.

   Just begin by letting their position be their position. And noticing what happens inside of you when you realize they are here. And when they realize that you are here with them.

5. Rest Together: And now, perhaps for the first time in this exercise, there is nowhere else that you need to go. You found the room. You found yourself inside of it. And something that has been hurting, protecting, hiding, bracing, remembering, or waiting has found its own place here, too. So for these next few moments, see what happens if you do absolutely nothing to it. No questions. No processing. No asking it to release. No asking it what it needs in order to heal.

   No asking whether it feels better yet. Perhaps even noticing the part of you that wants to do something—and letting that part rest here, too.

   And you may silently offer:

   You don’t have to change because I found you.

   You don’t have to tell me anything.

   You don’t have to become less uncomfortable for me to stay.

   For right now, you can simply be here.

   And perhaps notice your breath again.

   Inhale... there is room for me.

   Exhale... there is room for you.

   Inhale... I can remain.

   Exhale... you can remain.

   And maybe the room begins to teach you something that words cannot quite teach: Two things can exist without one having to cancel out the other. Your discomfort can be here, and so can your breath. The wound can be here, and so can the room. This part can be here and so can you.

6. Move Toward and Back: And now, without needing to disturb anything, begin to notice the space between you and this part. Perhaps there is a distance that feels just right. And I wonder what happens if, only in your awareness, you move a little closer. You can do this through breath (inhale for move toward, exhale for move back), watching yourself walk toward them and walk back, sitting up and leaning in to move closer and settling back into your seat to move back. Notice what happens in your body as you move toward. And before you need to get away...move back. Returning to your own body. Your breath. Your place in the room. And notice, you can come toward me. You can stay at a distance that feels just right for you. I can come toward you without disappearing into you. When it feels right, perhaps move toward them again.

   A little closer to their feeling. Their posture. Their experience. Their presence.

   And then back toward yourself. Taking as long as you need here, and then back at your next exhale when it feels right. Toward them again. Noticing how you know they are there and if they are reaching for you or perhaps even turning away or staying still. Not abandoning. Not becoming consumed. Not forcing closeness. Just discovering that distance can move. Where can you go in your body, somewhere outside of the room to return to yourself for brief moments? Perhaps each time you return to yourself, you notice that the room has not disappeared. And perhaps each time you move toward the part, you discover that you do not have to disappear either. And somewhere in this movement of your attention, perhaps your body can begin learning: I can touch what hurts without having to live entirely inside of it. I can return to myself without abandoning what hurts. Stay here for as many movements as feel right. There is no correct distance just as there is no magic number of repetitions. You can take as long as you need to build a safe container for the both of you.

7. Return, Carry, and Continue: And when you begin to sense that it’s time to return, noticing that you do not have to finish anything before you leave this room. The part does not have to be healed. The wound does not have to close. In fact, this one inside of you cannot heal until you leave and come back, time and time again. And things do not have to meet resolution and certainty for healing to happen. True healing happens in the process of how we hold uncertainty and how we teach the most fragile, frightened, terrorized, dissociated, numb, raw parts within us that feeling these things is not the same as living those things again. We teach them by holding it with them. The more we can hold it with them and witness them in their holding, the less traumatic it will feel. The less it will feel like re-living by returning to threat and the more it may begin to feel like re-experiencing while remaining safe. We teach them by coming back to be with them. We teach them by allowing them near us. Giving themselves and ourselves choices for how to build connection. The feeling does not have to resolve. You are not leaving because the work is complete. You are practicing something different. You are practicing continuing while something remains unfinished. Perhaps look around the room one final time. Notice where this part has chosen to be. And ask not what they need in order to heal, but: Is there anything you need in order to remain here while I return to my grown up body? And perhaps asking them in the way that feels right (maybe through gazing gently at them, maybe through posture, maybe through language, if it would be alright if you came back into this room to be with them? Perhaps they want the door left open. Perhaps they want to be able to signal you or have access to a part of the body that can signal you on their behalf. Perhaps they want a blanket. Maybe a snack. A toy. Maybe a viewing room…a projection screen in your body that allows them to see into the present day world and through your grown up body. Perhaps allowing them to have a remote so that they can turn the screen on when they are curious and need to be reminded that when you are safe, they are safe, and off when they want. Perhaps they want distance. Perhaps they want to know that you will return. Perhaps nothing comes at all. Whatever happens, let it be enough. And before you leave, perhaps offer:

You can still be here. I can still be here; and even when I am not in this room with you, you can be inside of this room with me, and I can come back if that feels okay. They don’t have to know if it feels okay now. You can come back to check on them.

Beginning now to notice the edges of your physical body again. Turning your attention outward as you let your inhales flow into the edges of your body and noticing how each exhale can flow out of the edges of your body. Locating yourself by sensing into the outer space you will return to. The surface underneath you. The temperature of the air. The sounds outside of you. Turning your attention even more outward. Noticing the inside while coming to be with the outside. And allowing the room to become farther away without needing to disappear. Because you don’t have to shut the door behind you. You don’t have to carry the wound in your hands all day in order to remember that it exists. You can carry the relationship instead. If your eyes are closed, letting them come back to focus on the thing in front of you that found your attention at the beginning. I am noticing flowers, petals, a bouquet of different flowers that look like they all belong together. I am letting myself turn my attention outward toward the entire bouquet. Perhaps you are widening your gaze as you locate yourself, your size, your shape, your posture within the space that you are in. If you chose to leave your eyes open, also widening your gaze so far outward that perhaps you start to shift your gaze slowly from left (pause) to right (pause), then turning your gaze upward toward the space above you (pause), and turning your gaze downward toward the surface that is holding you up. Asking yourself to notice now time. Now time through your senses.

There is nothing more to reach for here. Any of the exercises we have moved through can be used at any time. The question becomes, why are we reaching for one over another and thinking about what makes sense for you at any one given time. Not all of my suggestions may land for you, and that’s okay. The most important thing is to be curious about what feels right for you. I am offering examples of templates that may allow something inside of you to feel reached while continuing to locate yourself, your felt and known version of Self in their presence. The one that feels genuine to you and may feel disrupted throughout healing. Sometimes Self is not there. Especially for those that dissociate in more complex ways, like those that have Otherwise Specified Dissociative Disorder (OSDD) or Dissociative Identity Disorder (DID). Outside of these configurations, our sense of Self can be conceptualized in different ways. The concept can mean something different for everyone because Self is born out of a feeling that we can come back to. I will take a pause from continuing on in introducing the next Spiral in my next blog and will first discuss my interpretation of Self, how I came to this interpretation based on the people that I work with and the knowings and literature, theoretical approaches that I pull from. If at any point throughout my writings, the concept of differentiating from dysregulation and identifying with Self is unattainable, locating yourself can mean finding a feeling of safe enough internally. Sometimes when it is terribly unfamiliar, we need it reflected to us by someone who is safe. When we haven’t had a safe human to reflect it back to us, it is not lost on me that finding this feeling within ourselves can feel unmanageable and unattainable. This exercise is still for you. You are allowed to identify with the part that enters the room. If you are severed from this part, you are allowed to show up to the room as an advocate for this part. If Self is not accessible, reach for the feeling of safety first as the starting point for these exercises. If safety is not accessible, show up as the you that you identify with, exactly as you are, and visualize a safe figure that you may hope to come into contact with—who would this safe person be if they lived inside of you too?

In October’s blog, I will discuss how to enhance this feeling of safety and will dive into the concept of Self in a way that can be relatable for those that feel severed from a continuous Self or don’t identify with this concept. There is a space for everyone here.

Food for thought :)

Kindly,

—Sarah

But finding ourselves within dysregulation does not necessarily make the dysregulation go away.

And perhaps, for now, it doesn’t have to.

This is where toleration begins.

Toleration requires us to continue making room for the dysregulation, while starting to become more aware of what the dysregulation represents. Inherent to this Spiral is the learning to build capacity for what we are accessing. We may not necessarily be ready to explore what is arising, to sense into it all the way, to make peace with it, to grieve it, release it, or to accept it. But we can continue to allow it to show up in the way that it needs. What this Spiral requires of us is to resist the impulse to fix, solve, resolve, or release what continues to emerge inside of us.

So the question then becomes…Can something remain unresolved inside of us without requiring us to resolve ourselves around it?

We found enough distance to locate Self and remain alongside dysregulation—but perhaps expected that doing so would make us feel better. Sometimes it doesn't…so what happens next?

Part of toleration indicates that our time spent with dysregulation can create more capacity to be with it. However, this does not necessarily guarantee that we will feel better. One of the most common misconceptions within the traditional narrative of healing—and of moving toward the most actualized versions of ourselves—is that we will necessarily feel better once we have enough capacity to be with something uncomfortable. Sometimes the feeling better is incremental, a careful titration of holding our pain. And sometimes feeling better is different than feeling good or quite ourselves. Sometimes it means continuing to hold discomfort so that it just becomes less unfamiliar. Toleration is not endurance. It is not meant to continue suppression or create a feeling of white-knuckling the experience before it ends. Endurance suggests that we continue to survive until it stops. Although toleration may feel like a reenactment, it is not meant to be a re-traumatization of what has always been. Rather, toleration is the acceptance that this can be here, and I can still be here too; that from the past and me from the present can both be here without psychologically relocating myself there. These variances of Self can co-exist. The more that we learn to tolerate and co-exist with them, the more they can integrate. That is ultimately what will lead to feeling better. Yes, as I’ve said before trauma and healing are similar. They are both processes of immense pain. One moves us away from it; the other moves us toward it. One is a spiral away from ourselves; the other is a Spiral into ourselves. This Spiral may, in fact, be the one that more closely resembles the trauma as a result of re-enacting it—the feeling of needing to tolerate something uncomfortable and survive it. When rather, it is teaching us something very different—that we no longer need to survive. To walk alongside it gets us further away from the trauma and closer to being with/in ourselves. Yes, the paradox will largely feel like re-experiencing something that was once locked away; but contrary to popular theory, existing with it is a much more freeing process when we begin to move closer to just experiencing it, for the first time. Because now we can. That is different than the grasp of trauma and threat that kept us from the experience all along.

In the midst of tolerating the dysregulation, its continued presence can feel like evidence that we're failing to heal. But perhaps the goal at this stage isn't absence. Our relationship to its presence must change before the presence itself can change. I am hoping that the message within the Spirals of Healing and the practice of surrendering into each Spiral is a practice, not of increasing our tolerance so that we can tolerate more suffering, but rather to increase our capacity so that suffering no longer requires us to leave ourselves. In my next blog, I will discuss how to create more expansion around this experience of dysregulation that asks us to tolerate—how to make space around the discomfort: something like noticing where dysregulation is felt in our beings while noticing everything that exists around it and creating more space there—in what can continue to evolve around the discomfort, like just the right container for it.

Much of what we explored in the previous blog was how to begin identifying what was showing up within our dysregulation—not for the purpose of creating rigidity and meaning around it, but to create enough differentiation that we could begin to find Self alongside it. For the purpose of Toleration, I want you to imagine assigning meaning to what is showing up for a moment, not for the purpose of preventing further curiosity, exploration, and evolution, but for the purpose of accepting that, which is showing up without necessarily feeling forced to see something that is trying to be shown. We can allow an experience without knowing what it is showing/telling us or agreeing with everything it tells us. I can tolerate the feeling that I am unsafe without deciding that I am unsafe now. I can make room for shame without accepting shame's story about me. This is what will make more room in the future to understand what parts of us are holding and are so bravely trying to share with us.

What can feel particularly heavy about Toleration is the not fully knowing the dysregulation we’re meeting, not being ready to hear its story, and not yet being ready to process and release that, which needs releasing. To be in this phase of healing is to increase our capacity for more healing. We must develop ongoing experiences of sitting with and inside of ourselves before understanding what has been repressed, and certainly before unburdening the parts of us that have protected us from finding what’s been held for so long. We don’t want healing to become another mechanism for rejecting dysregulation. We find this already quite a lot in our lives—re-enacting the past, coping as opposed to sitting with, denying, dissociating, moving away from what we have not yet had the capacity or safety to hold. The Spiral of Toleration may continue to feel just as difficult as the inception of the Dysregulation, but equally so, it is crucial for us to be able to surrender to it, as somewhere along the way, our desire to heal can quietly become another source of urgency. We begin to approach each uncomfortable experience with the question of what we need to do to make it stop. We regulate, ground, analyze, intellectualize, search for the right intervention, or look for evidence that what we are doing is “working.” And while each of these practices can be deeply supportive, they can also begin to communicate something familiar to the parts of us we are trying so hard to heal: you are still not allowed to be here like this.

And so, this becomes a vital bridge to cross in healing. Perhaps this is the very bridge that wounded parts of us were once unable to cross—or were left alone to cross. Some may still be standing there, frozen in time. And perhaps some of what we now experience as dysregulation is their way of letting us know that they are still there. To stand beside what is trying to cross is not to drag it toward the other side. It is to let that part discover that this time, it does not have to cross alone. To continually remain beside that which is trying to cross is to create the conditions in which those parts may eventually cross the bridge with us. This bridge is one of support, attunement, and permission. That which is showing up once lacked the permission, the ability, and/or the safety it needed to show up. To let it show up and to be beside it is that which teaches the dysregulated parts of ourselves that it is now safe to be and that there is a safe presence to be with while also teaching us that because they have now shown up, it must be that it is now safe enough for us to be with them too.

Perhaps Toleration asks us to notice the difference between using our tools to make the dysregulation leave and using our tools to help ourselves remain while it is here and to help them remain with us rather than retreating again into deep hiding. In my last blog, I emphasized this strongly—creating more Self as a way to differentiate from the dysregulation. The premise of Toleration suggests that doing this over a period of time, while helping the dysregulated parts of ourselves remain with us, is the path forward. Creating this reciprocal relationship is the premise of healing and that which increases our capacity to be with discomfort, while guiding our readiness to release that, which has needed to be released. And so this idea of picturing a frozen part that is dysregulated on a bridge that they have yet to cross may come across as an important visual that helps in the conveying that, you are allowed to be here like this. This will diminish the urgency that something needs to be done, minimized, tamed, fixed, and/or resolved right away. Rather, just the opposite must happen: the permission to take up space as they are is the message that they may need to hear for both of you to begin crossing the bridge—to allow their story to emerge while allowing your story to continue moving forward.

You may continue to feel intolerant of that part at the start of the bridge. Another piece of this Spiral is to remain tolerant of your intolerance. Remaining tolerant of our own intolerance in this time can help with expecting resolution, clarity, permanency, and promised comfort in this phase of healing. This is not the phase of resolution. This is the phase of preparation.

There is an incompleteness inherent to this Spiral. We are making room for something whose meaning we may not fully understand yet. We are learning to hold what we cannot yet explain, grieve what we cannot yet fully access, and remain alongside what we are not yet ready to see and release.

To be in this phase of healing is to increase our capacity for more healing.

We do not need to know why something is here in order to begin making room for its presence. We do not need to hear its entire story in order to let it know that, eventually, we may be willing to listen. Once there is trust and knowing that we can remain there with it, its story will unfold and, inevitably, ours will continue. Perhaps we must begin to know the little person inside of us in order to more fully become the person we are.

Before we ask our dysregulation to tell us where it came from, perhaps it first needs to learn that we will not leave when it answers.

In my next blog, I will walk you through another exercise that will help you to embody the answer to—How do we actually create enough internal space for this and me to co-exist consistently; and how do I arrive where they are without departing from where I am now?

Food for thought…

Kindly,

—Sarah

Before we move forward into exploring the third spiral, I want to stay here for another moment. Once I have introduced all of the spirals, I will go even further into the experience of each one. But I feel it is important to continue to give ego state examples of how to work with the parts of us that often feel like they can take the my out of myself, exposing us to the various facets of Self that had been hidden away in dissociation. Per my prior blog, as much as we want to befriend the dysregulation, we also want to differentiate from it. We can’t befriend it until we differentiate from it. This is exactly what staying with the dysregulation can help us come across, as well. The daunting question of what happens if I stay can be met with the anticipation of fully leaving ourselves, crumbling, dissociating into a self-less abyss. However, maybe we can reframe just slightly so that the anticipation can better evolve into curiosity:

What happens if I stay?

Not stay with the suffering.

But stay with myself.

This is the lens we want to view the dysregulation through: something unfamiliar that emerges that is a part of ourselves but also something that can play a role in bringing us back to ourselves. The nervous system does not change because we get better at avoiding uncomfortable internal experiences. In fact, the dysregulation begins to show up when the nervous system has burnt itself out of escaping perceived threat. Similarly, integration cannot happen if we attempt to continue suppressing complex parts of ourselves. Integration can only happen through experiencing various parts of ourselves. The concept of myself will change overtime as we learn to integrate; and, within this spiral, there can also be an ability to return to the concept of Self. The learning to stay with ourselves while experiencing the dysregulation is what prepares us for the next spiral: Unburdening.

While we remain within this spiral, there may come a moment when we seem to travel very far away. It may resemble the dissociative experience that once helped us survive—the same chronic disconnection that allowed years of unprocessed dysregulation to remain buried beneath awareness. But this time, something is different. We are not moving away from ourselves to survive. We are moving inward with enough distance, curiosity, and compassion to finally become aware of ourselves—our Self and all of ourselves…What once functioned as an escape from our experience becomes, paradoxically, a way of returning to it. We can move into all of ourselves, while also remaining distanced from dysregulation. Distance to maintain curiosity, not enable more avoidance. In this blog post, I will teach you how to create enough distance from the dysregulation to rediscover a familiar, comfortable version of yourself, and how to invite that Self back into your experience as a way to ground you while you observe what once felt too unfamiliar to approach.

Similar to that of a spiral, I want you to imagine a spiral staircase. At the top of the staircase is dysregulation, We want to go all the way down a long, long spiral staircase to find the version of ourselves that feels familiar, or perhaps even a part of Self that is able to observe the dysregulation that has arisen. I will walk you through in a series of steps:

1. Try this when sitting or laying down. You can leave your eyes open and start slowly scanning the space in front of you, fixing your gaze at an object in front of you. Focusing your gaze here on a pleasant object that may have a texture or color that feels comforting to focus on. Taking a few rounds of breath, while the object saturates your gaze. You don’t have to monitor your breath. Let it flow freely without forcing pace or quality of breath. If you are clenching or your breath feels stuck, only try to attempt to make each exhale longer than your inhale. As you focus on the object in front of you, you may notice that your eyes start to slow their flicker. The eyes may get tired so much so that they close. Letting them rest while they close or keeping them open is fine. Choose what makes you feel most tethered.

2. Here, if your eyes are open, give yourself the permission to begin to soften your gaze, almost as if it is melting into the object you are looking at. If your eyes are closed, starting to peek into your mind’s eye here. You will begin imagining that dysregulation is at the very top of the staircase. You will imagine yourself near it on the first step of the staircase. Then, you will begin to turn your attention inward. As you do this, imagine your sense of presence, yourself in this moment, beginning to slowly and gently walk down the staircase, so much so that you begin to feel yourself getting farther and farther away from the dysregulation. If it feels difficult to feel a sense of distance, imagining how you would characterize yourself going down the staircase. How is this person different from the dysregulation standing at the top? (e.g., the person who is breathing in this moment; the person that has the ability to move their fingers or toes; the person that is able to go far away).

3. Turning your attention twice as much inward here…starting to feel closer to the person you will meet at the bottom of the staircase and starting to feel further from the dysregulated part at the top. You may notice yourself looking behind your shoulder. If you do, seeing what you notice about the dysregulated part at the top. What do they look like? Are they making a noise? Are they saying something? How are they existing at the top of the staircase? What can you comfortably notice about them?

4. Now turning your awareness back to your feet underneath you, as you keep descending down the staircase. Imagine there are five more steps underneath you before you are able to witness the comfortable, familiar version of yourself waiting at the bottom of the staircase, ready to be of help to you. I will walk you down the remaining five steps as I count from 5-to-1.

5. Five…turning your attention even more inward so much so that you start feeling like the person you are walking toward is you, and when you greet them/embrace them, they will help you to feel more like yourself.

Four…Beginning to gaze at this familiar Self at the bottom of the staircase. Noticing how small they are all the way at the bottom. But noticing they are there. They are waiting for you, and so you can take your time to get there.

Three…Starting to notice the space at the bottom of the staircase and where your familiar Self is standing. Noticing what they look like and how eager they are to meet you. Noticing how much they want to embrace you. Noticing how the more you descend down the spiral staircase, the bigger and bigger and closer and closer your familiar Self is, waiting for you at the bottom of the staircase.

Two…Noticing one last step underneath you on the staircase

And one…Noticing you have made your way down the entire staircase and are embracing the Self. Imagine that you don’t need to tell the Self anything about how you need their help. They know already. And they are so willing to come back up that staircase with you.

Notice how your body softens knowing that they are there.

Notice whether your breathing shifts.

Notice how time slows in the presence of meeting exactly yourself.

Notice how flow enters your body.

With each exhale, notice how the experience deepens more and more.

6. They comfort you. They give you a hug and embrace you as much as is comfortable for you. They take your hand as you both begin to ascend back up the staircase. Only now with them, as you get back to the dysregulation at the top, it will feel more manageable with the Self by your side. Linger in this moment as long as is comfortable. Linger in the state of feeling yourself embrace you. Letting the energy of the Self flow into yourself.

   

7. You will both take a series of five steps, once more—only this time, you will take five steps up the staircase until you both reach the top. Your Self will act as a support, an ally, as you come back to the dysregulation. Having your familiar Self there with you will allow you to feel more curious toward the dysregulation even though it will continue to be overwhelming. Having your familiar Self by your side will allow you to create more distance from the dysregulation as you are experiencing it.

8. I will count you up now, from 1-to-5.

One…feeling the Self’s hand in your hand.

Two…Taking your first step up

Three…Beginning to see a faint dysregulated part that is much much smaller than you in size and imagining they are much much younger, as to not overwhelm you.

Four…Continuing to feel the Self right next to you, as you begin to turn your attention outward.

Five…Meeting the dysregulation once more at the top. Only this time imagining the Self next to you, allowing your attention to turn toward the Self’s hand in yours and their warmth should the dysregulation begin to feel big. Continuing to imagine that the dysregulation is much smaller and much younger than the both of you though.

9. Now, keeping your eyes closed or fixed, continuing to experience this scene, notice that the Self may whisper to you and tell you that they will stay with you whenever you need. They can migrate to a place inside of your body. Somewhere where you can feel them whenever you need support. Somewhere where both they and you can softly land. Whenever dysregulation emerges, you can gently guide your attention toward the place in, which they will reside inside of your body.

10. When dysegulation emerges, you can gently try to turn your awareness toward the Self that has found a home to live in, in your body, and then toward the dysregulation, itself. You can try this between 3-5x, where you pendulate between each as a way to notice the dysregulation, while creating reasonable distance.

11. Now that you have this information, I invite you to pick a spacious place in your body for your familiar Self to migrate to. They will know exactly what to do. Noticing how your body begins to feel as they gently begin to migrate to that area. Noticing here a state shift in your body (i.e., does your breath flow easier? Do you feel more grounded? Does it feel more tolerable to notice the dysregulation?)

12. Knowing that the familiar Self is inside now, begin to migrate your attention outward into your present environment. Going into your breath; beginning to come into contact with the edges of your body; noticing how your body is coming into contact with your outer environment. If your eyes are closed, begin to gently flicker them open. If your eyes had remained open, start to create gentle movement turning your head very slowly from side-to-side and turning your gaze upward before you circle your gaze to the floor. Try these gentle movements very slowly before comfortably resting into the present moment. As you settle into the moment, starting to turn your attention to where feeling and sensation is coming through in the body.

As I continue to move you through the Spirals of Healing, we will add on to this exercise in a way where we work with that, which is at the top of the staircase. The purpose of this exercise is not to escape dysregulation. It is to create enough steadiness within yourself so that you can return to what has been calling for your attention all along—the invitation to have our familiar Self hold us, while we acquaint to the dysregulation; to create dual awareness to be more comfortable further exploring the dysregulation so that we can create a bridge to meet the next Spiral of Healing. The next spiral is one of unburdening. As we put more of an image and context to the dysregulation, we can understand what they need and how to help them. If the familiar Self can be with you, it allows more of you to be there with the dysregulation and as uncomfortable as it is, it is a part of you, one that desperately needs you to understand them in order for you to come back to the Self you understand.

Food for thought…

The moment we can reach access to ourselves is the moment that changes everything. Because if there is no Self to access, there is no one to be-friend, understand, and help to unburden the dysregulation…

Kindly,

—Sarah

As I discussed last month, the spiral of dysregulation is a profound one. It is the center of our trauma and our healing. Meeting dysregulation is an inevitable part of healing and self-actualizing. One of the most common misconceptions is that dysregulation is something that is threatening and, hence, needs to be regulated. Well it may need to be, at times, but dysregulation within the framework of healing is very uncomfortable, but not a threat. The only threat lies in the fact that trauma had once made it impossible to sense into it. Within the context of healing, it must be expressed and felt for a necessary response of completion. Perhaps the most important difference between trauma and healing is that trauma is experienced in the absence of safety, while healing unfolds in its presence. Without the adequate safety, there is actually much unfeeling that has to happen to survive. Conversely, when approaching healing, it becomes safe to express, so safe (when I say safe here, think accessible; because the initial bouts of safety will not feel safe) that we become sensitized to much of everything that had been dissociated from (including the dissociation, itself), causing the vast experience of chronic dysregulation. It feels much more dysfunctional and unstable because we are finally meeting what is deeply true yet profoundly hidden.

This spiral can feel very similar to the prolonged experience of chronic emotional flashbacks, depersonalization, re-experiencing implicit memory, and the presence of silent (acephalgic) migraines. It can also feel like increased awareness of strange dissociative experiences. Sometimes, through trauma, we dissociate by forgetting entirely. We survive through lack of attunement. Healing can feel strange because we begin to feel the dissociation itself.

Yes…dissociation—the lack of feeling is a feeling too.

What all of these experiences share in common is the inherent disorganization that must beget integration. In fact, when we are evolving, further embodying, healing, and self-actualizing, what we are doing is actively finding implicit memory for the first time.

It is through healing, that we are experiencing the trauma for the first time.

Part of experiencing involves moving within the paradox of becoming profoundly embodied in our internal experience while simultaneously knowing very little about it. When enduring trauma, we leave the body; when healing, we enter the body, and the chronicity of implicit memories that we learned to sever ourselves from in the wake of the impact. And by implicit memories I mean, procedural memories, ones that are stored in the body, that inform our state of being and taking up space in the world. It is the memory that you live through rather than the memory that you remember. As safety increases, awareness increases; and, so we become sensitized to experiences that were previously stored outside of conscious awareness and internal experiences that were consistently being molded outside of our conscious awareness. What once remained dissociated begins to emerge. As a result, healing can feel surprisingly unstable, not because we are becoming more broken, but because we are finally coming into contact with what has always been there.

And so the core of this post..how do we interact with what has always been there for the first time?

Well…for one, we must approach this dysregulation with love. Yes…love. Love is the cornerstone of self-connection, and connection is the cornerstone of integration. Love is the cornerstone of co-regulation without the presence of a safe external person. The core process of healing is twofold—the inviting of disorganization and undergoing of integration as a result. And so when we make space for dysregulation, we want to make space for and anticipate these two internal functions. One way to make space for dysregulation, rather than fighting or controlling it, is to begin relating to it as a part of yourself—a way of being, a state, or even an energy. When this energy shows up, it will certainly impact some of your self-energy—the feeling of being tethered, the energy that best reflects you. Imagine that the energy of dysregulation is shadowing you in your day-to-day. Naturally, welcoming this part of yourself will alter your capacity. It learns from you. It can feel like it’s taking from you; but, ultimately it is showing you, and, as such, by showing you, you can begin to increase your capacity for it. The important thing to remember is that this part is shadowing you, not the other way around.

It was born from the Self, not the other way around.

There will always be a semblance of self-energy there, as you are the Being that they are attaching to. If it wasn’t for you, they would not show up—something important to remember in times of great frustration and uncertainty.

The crux of this spiral involves simultaneously creating differentiation from the part while remaining in relationship with it. To recognize that it is a part of us, is to retain self-energy even in the strongest pulls of dysregulation. We want to locate where self-energy lives and how it shows up when in this state of being, even though self-energy may look and feel very different when migrating into and meeting dysregulation. How does self-energy seem as a perceptual experience, a sensation, an energy, and a moment in time even when moving through this spiral? We need that slight point of differentiation to be able to tether into this spiral.

One helpful exercise to incorporate into this spiral is the two-handed interweave. This exercise involves bilateral stimulation (BLS). BLS allows for both hemispheres of the brain to communicate and allows for dual awareness of both states of being (i.e., the left brain—cognition, perception, adaptive memory storage, explicit memory [the memories we can recall visually and chronologically] and the right brain—emotion, meaning of experiences before we can place language to them, the felt sense, and implicit memory). In this context, incorporating BLS would allow for the known Self to make space for and interact with the dysregulated part that is showing up for the first time. BLS is any action/motion that involves both sides of the body and brain (e.g., eye movements, tapping on either side of the body, walking, running, swaying). The two handed interweave involves—

1. Placing both hands out (in front of you or to the side of you with your arms elongated) and imagine that you are placing your self-energy/your Known Self/the you that remembers who you are in your dominant hand and placing the energy of dysregulation in the other hand. The energy of dysregulation can be different for all of us (the dysregulated part can also better land as, the frightened part, the detached part, the depressed part, the migraine state, the altered state, the activated part, the shut-down part, etc).

2. Turning your attention toward your dominant hand and noticing how self-energy feels—noticing the quality of the energy, its color, how your sense of being, perception and/or experience may shift/sharpen when sensing into this energy. (Stay here for 60 seconds or as long as is comfortable without forcing it). After, slowly migrate your attention toward your non-dominant hand where you have placed dysregulation. Notice how this energy feels in your hand, only sensing into its edges or the parts of the energy that feel tolerable. If this energy feels too big, noticing how you can contain it by only allowing it to remain in your hand. Imagining that if you put it in your hand, for the purposes of this exercise, it cannot travel anywhere else in your being for the duration of this exercise. This energy can feel like unreality, feeling far away, depersonalization/derealization, mental fatigue, buzzing, feeling perceptually altered despite normal vision, emotional flatness, panic, anxiety, depression, somatic symptoms, brain fog to name a few; stay here for up to 60 seconds at a time). Practice turning your attention toward each hand, keeping each hand faced up and out. Try 3-6 rounds of shifting your awareness back and forth between each open hand.

3. When you have been able to comfortably attune to both energies and shift your awareness between both energies, begin to fold each hand back, starting with your dysregulated part, the part that feels more present in the moment. As you fold your non-dominant hand back, the dysregulation speaks and as you fold your dominant hand back, imagining that your self-energy/Known Self is responding back to the part. Folding each hand in is an act of BLS and is intended to reflect a conversation between both parts of you. Don’t overthink the conversation. Listen to what the dysregulated part may have to say and notice how it wants to communicate with you. Fold each hand back, as you proceed through an internal dialogue. An initial conversation may look something like this—

Dysregulation

— “I feel horrible and very uncomfortable.”

Known Self

— “I know. I have felt you carrying that.”

Dysregulation

— “I am tired of carrying it. It feels heavy.”

Known Self

— “That sounds exhausting.”

Dysregulation

— “You don’t understand. I used to wake up and just feel myself.”

Known Self

— “I remember.”

Dysregulation

— “Then where have you been?”

Known Self

— “I’ve been here the entire time.”

Dysregulation

— “It hasn’t felt like it. What if something is permanently wrong? Will I feel like myself again?”

Known Self

— “You’re frightened.

Dysregulation

— “Answer me.”

Known Self

— “You are helping me experience things that I haven’t been able to experience before.”

Dysregulation

— “When will it stop?”

Known Self

— “I don’t know. But we will move through it together.”

The conversation may evolve as you become more comfortable welcoming the dysregulation into the present. Moving through this spiral does not boil down to an exercise, but it does boil down to maintaining curiosity and openness toward the energy that feels distinct. When moving through this spiral, there can be a myriad of parts that show up. You can modify this exercise in the way that feels genuine to your experience. You can choose to put any part in your non-dominant hand, any one part that feels distinct from your baseline.

This BLS exercise allows for three experiences to unfold simultaneously—it allows us to get curious about the dysregulation; it allows us to increase our tolerance to dysregulation; and it allows both hemispheres of the brain to communicate through bilateral stimulation, which works toward dual awareness of the mind and the body, helping them to get on the same page and work toward increased connection and integration. In future blogs, I will incorporate more ego state and BLS exercises that involve conversing with parts of us that may not always involve worded and verbal language.

This spiral asks something difficult of us. It asks us to remain present with experiences that feel unknown while trusting that they belong to us. Healing is rarely the neat return to who we once were. More often, it is the gradual remembering of who we have always been beneath adaptation, dissociation, and survival. The unfamiliar energy that emerges is not evidence that we are lost. It is evidence that something long hidden has finally found enough safety to come forward. The initial manifestation of dysregulation is rarely the final form it takes. What first arrives as panic may later reveal grief. What first arrives as numbness may later reveal longing. What first arrives as disorganization may ultimately become integration. In fact, the version of ourselves that is most authentic is ever evolving. The further we move through the spirals of healing, the greater alignment we will find within ourselves, keeping in mind that the Self will always evolve; but that the feeling of Self will always feel familiar.

The goal is not to eradicate dysregulation. The goal is to develop a relationship with it. To learn its language. To understand what it is carrying. Over time, the energy that once felt frightening begins to feel familiar, and what once felt like fragmentation becomes integration. In this way, the spiral is not a departure from the Known/Self, but a return to it. Moving through each spiral is fluid, not linear. Dysregulation does not necessarily disappear as we move through the various spirals of healing. More often, our relationship to it changes. What once felt overwhelming begins to feel familiar. What once felt threatening begins to feel meaningful. Through repeatedly meeting dysregulation with curiosity, compassion, and love we discover that the Known/Self was never absent. It was simply waiting for us to become capable of holding more of our own experience.

Food for thought.

Kindly,

—Sarah

We typically enter the dysregulation spiral once we can no longer dissociate, once we can no longer mask. At this point, our tolerance for our own protective defenses begins to deteriorate. It can emerge when there has been too much, too fast, for too long—or not enough for too long, meaning our nervous systems can no longer sustain the strategies that once kept us safe. Deterioration may also happen when it is finally safe enough to feel, even if we are still catching up to the felt sense of safety. Usually, one begets the other.

There is a sense of collapse that communicates that there has been a retreat from then and a leap into what is now. This is the start of safety, even if safety requires dropping into the depths of dysregulation. We often only enter this space when there is enough safety to hold us through the discomfort, even if it does not feel safe. It is the recognition of now versus then that allows us to finally drop into this space—where what was held back can begin to surface.

There are a myriad of internal experiences that can be felt within this spiral. What tethers it together is the re-emergence of previously repressed emotions—feelings that are finally surfacing, even if it feels like being ejected from yourself in the process. During this time, the autonomic nervous system often oscillates between two primary states: hyper-arousal and hypo-arousal—commonly experienced as anxiety and depression. When high-functioning anxiety persists for too long, it can intensify into panic, no longer a response to external stressors, but to the internal experience itself, further reinforcing a sense of unsafety within the body. Once this mobilization/activation has been present for far too long, the nervous system will bring us into a state of immobilization. When this sustained activation exceeds the system’s capacity, the nervous system shifts toward immobilization. It can feel like descending a staircase—each step taking you further from the surface that once felt familiar. This transition reflects depletion—an adaptive move into conservation. If this state persists, it can deepen into dissociation. What feels like a loss of feeling may be the beginning of something else—the system changing how it protects, so that healing can eventually become possible. And, hence, the lack of feeling is actually the start of healing.

The dysregulation spiral feels like the survival overload state that our nervous system reaches once the dissociation and feeling begin to meet one another. This will feel like hyper-arousal and collapse at the same time. In this collapse, we begin to feel untethered—like our internal processes are not our own, as if we are no longer in control of our nervous systems and physiological responses. We may not recognize the state shifts that our bodies are moving through. Control becomes the least accessible resource within this spiral. Do not attempt to control this experience. It is through curiosity that regulation begins to emerge and movement into the next spiral can begin.

Tether yourself in the idea that you may feel strange. Unlike yourself.

You may experience heaviness, brain fog, feeling mentally sick, flu-like symptoms, hormonal shifts, difficulty swallowing, shaking, trembling eyelids and twitching eyes, fatigue, panic attacks, depersonalization (i.e., altered sense of Self), derealization (i.e., altered sense of reality), perceptual differences, distorted time, thought disruptions, diminished toleration for day-to-day experiences, body dysmorphia, intolerance for existence, depleted energy levels, migraines, insomnia, and most strangely even…you may struggle to find words for what is happening, as if the experience itself resists articulation. It may feel like an alteration. Not an identity alteration. But an alteration of how you experience yourself (not to be mistaken with structural dissociation). In these moments, gently anchoring into your sense of identity can become a resource—a way of orienting back toward something more stable as your system moves through the spiral.

At certain points in the spiral, it doesn’t just feel like control is fading—it can feel like you are fading. The body distances you from the intensity, while simultaneously plunging you into it, softening the edges of reality, of self, of sensation.

Well, how do we access stability and continue to function from within this state?

Curiosity is the first and most accessible resource in a state of dysregulation. It allows safety to emerge in the way that our systems can tolerate. Until what has been repressed begins to metabolize within, safety itself may feel like dysregulation. Self-energy doesn’t vanish in dysregulation—it becomes quieter, smaller, and harder to recognize. Noticing it in small doses allows us to begin resourcing it over time. In regulation, self-energy leads. In dysregulation, self-energy interrupts. What we aim to eventually find in moving throughout the spirals is living from that place of self-energy. As we move through these raw spirals, we learn to anchor into the brief interruptions of self-energy that emerge within them.

What is self-energy?

You may have heard this concept utilized within the Internal Family Systems framework. From an IFS lens, self-energy refers to the inherent, stable, continuous, autonomous, calm, and spacious presence within us that is separate from our parts and can be resourced to support us within the spiral of dysregulation. From an ego state therapeutic framework, the focus is less on a singular core and more on the system’s capacity for awareness. In this lens, Self can be understood as the integrative, observing capacity of the personality—the ability to hold awareness of multiple ego states without being fully taken over by any one of them. In contrast, IFS treats Self (-energy) as a real, ever-present core with inherent qualities. The ego state framework treats Self as a function of awareness and integration within a system of states that develops resources and qualities through experiencing. I integrate these two models into my work and have come to the conclusion that self-energy is a felt-expression that can be further resourced by the Self, which develops over time. The Self becomes more stable and continuous, the more that we can access our internal resources, self-energy being one of those key resources. Some of the most important internal resources within the dysregulation spiral are, remaining curious toward the dysregulation, the ability to remain with the experience, and the practice of presence. These begin to create a point of differentiation, an alternate state to inhabit once the dysregulation settles—an internal space that allows us to relate to the dysregulation, rather than to be entirely consumed by it. Over time, this space becomes an alternate state we can return to—one that forms the foundation for integrating the spirals that follow.

In moving through dysregulation, we want to hold space for the possibility that such discomfort is the emergence of repressed emotions and parts of ourselves that disrupt and interrupt the process of our sense of continuity. The aim of this spiral is to invite curiosity as to which parts of us are showing up, and to begin gently separating from them so they can be explored with greater awareness and stability. However, before we can move into further regulation by entering the next spiral of healing, we must hold dysregulation and remain in the experience. It is only through staying with it that we begin to access greater self-energy. In my next blog, I will share practices to support this process—ways to hold dysregulation while beginning to build an alternate state that can exist alongside it.

What can feel like a loss of control within this spiral is not the loss of Self, but a shift in access to it. Beneath the intensity, beneath the confusion, something within you remains—steady, observing, and capable of returning. The spiral is not a departure from yourself, but a movement deeper into the parts of you that have yet to be felt, understood, and integrated. And in learning to stay—to remain present within what feels unfamiliar—you begin to build a different kind of stability: one that is not dependent on control, but on your capacity to be with what arises.

Food for thought…

Kindly,

—Sarah

When we begin to heal, we start moving through spirals. These spirals can feel chaotic—even as they are moving you back into connection. We can circle the same space, but not as the same person anymore. The feeling of spiraling may feel familiar, but it may feel softer now, shifting and grounding us into a new context. As I mentioned last month, healing can be explained through three phases: building safety, resolution of unprocessed emotions, and post-traumatic growth/integration of emotions.

The first building block for all healing is building safety. This can feel like a complex task because it requires us to move toward something that is not always familiar, especially when having experienced enduring chronic trauma (i.e., developmental, physical, emotional, sexual, and/or relational). Embodying emotional, somatic, physical, and spiritual safety requires moving along such spirals. Without an adequate amount of safety, we cannot heal and move into deeper realms of healing. One of the most fundamental paradoxes of building safety is that it requires us to move through dysregulation. In fact, our first two spirals are, retreat and dysregulation.

Retreat is a form of safety. This happens when we inch away from the comfortable ways of coping. Dysregulation is what happens when we find that the coping is no longer comfortable, but there is nothing that feels more comfortable to step into…only the discomfort of not knowing what is next or how to exactly get there. Retreat can also mean stepping away from the trauma you are actively enduring—moving toward safety simply by leaving what or who is unsafe. Unfortunately, leaving the traumatic world around us does not mean that we are escaping the traumatic world that has been created inside of us, as a result—cue our next spiral—dysregulation; it is the longest spiral that awaits us. It can last months or years. Not all dysregulation is bad. Even coping can exist within dysregulation—just in a way that once felt more manageable.

Leaving what is outside of you does not mean escaping what has been created within…Some of the most common and complex experiences of such dysregulation are, depression, anxiety, panic, and chronic and complex dissociation—almost like you have taken a step back from yourself, like you have lost the ability to access the internal resources that have kept you in-tact all of these years. In this post, I am not using complex dissociation synonymously to structural dissociation (dissociated identity states within a person; however, keep tuning in, as there will be many posts on structural dissociation in the future). This is the moment that a realization of suppression and repression occurs, when our protective defenses can no longer protect us because of how much is being carried. Mind you, this realization does not always occur consciously; more often than not, it occurs implicitly—when our minds and nervous systems spiral us into the depths of truth. And sometimes truth can lead us to feeling broken and confused, when really this is the starting point of healing and re-integration. These kinds of dysregulation may occur when our systems are finally processing what they couldn’t before. More often than not, this processing occurs without our permission. It is like our systems know they are meeting safety while we are still catching up to it. And so often of the time the building of safety and processing of unresolved internal experiences intersect within this spiral.

You may be thinking…"do anxiety, panic, or dissociation describe the depths of what I am experiencing?” / “Could it be more?” / “This feels more severe.” These experiences could very well define what is happening in your internal world. When you are in the experience, it is very difficult to actually describe it. The severity and disruption in what are usually automated experiences within us cannot be put into words. Even as a complex trauma therapist, I sometimes struggle to precisely describe the altered experiences that can occur within this spiral. But I will try—it feels like you are getting worse. It feels like you have been released from the protective defenses that have kept you feeling “normal,” only the experience of this feels untethering…very untethering. Like there is nothing there to hold you but your fear, anxiety, and your panic (i.e., the fear of the fear). I invite you to remember, that it would be abnormal if this wasn’t happening. Dysregulation is often the first step toward reconnecting with your emotions. And re-connecting to your emotions is the first step toward regulation. We can’t regulate them without feeling them and knowing them deeply.

What once had to stay outside of our awareness can move closer now. So close that it feels like threat to you. Like the trauma is happening all over again, only this time you are feeling it all. Why now? Why when I am safe?—Because when we are safe, our bodies can finally feel, assimilate, and integrate the chronic feelings of unsafety that had lived underneath. Learning to stay with yourself in what feels threatening is what allows you to move through this spiral—and eventually land within yourself. The difference between now and then is that you can feel it all. If you can feel it, it must be safe enough to now. It must be very uncomfortable, excruciating, a feeling of departure from yourself; it will scare you and feel like something is structurally or even neurologically wrong. It will feel perpetually uncomfortable; but is is no longer a threat to you. It makes sense. And there is nothing wrong with you. In fact, things are going right.

In my next post, I will discuss what the experiences of depression, anxiety, panic, and complex dissociation may feel like within the dysregulation spiral. I will also discuss some of the therapeutic frameworks that I utilize when having met myself and my clients in this spiral.

Food for thought…

Kindly,

—Sarah

Sometimes healing feels like going backwards. It isn’t. It’s a spiral.

Thank you for tuning in this month. Each month, I will be discussing the various phases of healing that you may come across in your journeys, with sprinkles of my own spirals of healing. Think of spirals as phases. The only differentiation is that spirals are phases of healing that feel like going backwards—like you’re re-experiencing something old; but instead of pulling you back in, they’re actually pulling you out and back into yourself. Healing doesn’t always feel like lightness, ease, or clarity. Sometimes it feels dense. Uncomfortable. Even painful. Unfamiliar. Discombobulating. Dissociative. Imbalanced. Sometimes it feels safer to stay outside of ourselves than it is to move back within.

This space is for those moments and for you—for those of you who find yourselves within the spiral. I will talk more in-depth about how to move through these spirals throughout the blog. For now, know this: Spirals can bring us further into ourselves in uncomfortable ways. Part of moving back inside of ourselves is turning towards the unfamiliar parts of ourselves—the parts that were once repressed and now feel unrecognizable. There are aspects of healing that can feel strikingly similar to trauma—complex, messy, nuanced, and painful. Healing does not always look like lightness or peace, but it still moves you toward them. Do not be discouraged by these similarities.

There are more spirals—and more phases of healing—than tri-phasic trauma treatment may suggest. In trauma work, healing is often described in three phases: safety, emotional processing, and integration. As a trauma-focused clinician, I am guided toward this framework. Spirals don’t replace this framework. They move within it. This is important to know, as it can be helpful to recognize that there are low points of healing, points that can often and consistently feel re-traumatizing. The difference between healing and trauma is that these low points help you reach yourself while trauma moves you toward only a refraction of that person. Trauma moves us further from ourselves and continues the cycle of anchoring into fragmentation as opposed to completion. And so, think of spirals as the low points of healing—yet still progressive junctures within it. They are part of what allows you to return to yourself—and fully arrive in the present.

Please take with you that, which resonates within my writing and leave what doesn’t. I have decided to start this blog because there are some experiences of human expression and healing that are extremely difficult to articulate. As a complex trauma and complex dissociation-focused clinician, I, too, feel these implicit experiences that are reflections of my own past showing up in the present. More often than not, what shows up now is what couldn’t be expressed before. Truthfully, it feels worse now. At least in the past, my nervous system protected against it. It is a new form of protection I suppose—protecting against the past by finally experiencing what once wanted to show up, only now in the present by having to feel all of it. Sometimes it feels like repetitions of the same thing. My body signaling me that it is now safe, by feeling the most unsafe I once felt, only in real time. Because it is finally safe to feel. What a concept. A paradoxical one, which is meant to chronicle the spirals of healing that you may be feeling, as well. These experiences are compacted into boxes that get checked off, but even in the most specialized of professional communities, are not characterized and spoken to in relatable ways. I am confident that in the long run, these internal experiences, those that are so hard to articulate, but, nevertheless, are such fragments of myself that are re-integrating, are falling back into place, and are a large part of healing, as they may be for you too. And so I feel that it is part of my calling to speak about them and normalize them.

I will keep this intro. short and sweet. Before I jump into specific spirals of healing, I will speak to the tri-phasic trauma treatment framework and the lenses that I look through in my practice. A little later in the blog, I will discuss the spirals, in depth, and how various spirals can make sense within these three overarching phases of healing (i.e., safety, emotional processing, post-traumatic integration), and how they may be showing up within the context of your own lives.

If you find yourself in the spiral, you’re not alone in it.

We’ll make sense of it—together. And so, food for thought for now…

Kindly,

—Sarah