Other Techniques

Nervous System Retraining

I’ve developed this method to help calm and recover from an automatic nervous system threat response misdiagnosis. Such a misdiagnosis causes us to be dysregulated, overwhelmed, and over- or under responsive to the situation at hand.

Up until now, the best advice on dysregulation has been lots of therapy, or to “eat well, sleep enough, get exercise, and meditate.” These are excellent lifestyle options, and would no doubt help in the long run.

But what do we do when our threat response fools us into thinking a social threat is as deadly as a physical threat? The human nervous system can’t tell the difference.

Nor can it tell time. Most of us have experienced a full-on threat response when we’ve thought about a difficult past event, or an imagined future worry.

Nervous system threat misdiagnosis is common, and costly to our relationships, workplaces, and health. Unfortunately, a threat misdiagnosis can become habitual, and cause us to over- or under-respond to medical, social, financial, workplace, or family situations. It’s designed to pump us full of a “cortisol cocktail” so we can run, fight, placate, or freeze, and cuts us off from the creative, skillful, and wise parts of our brain when we need them most.

That initial threat response is designed to help us survive a serious physical attack. And it’s non-optional. Until the moment we become aware it is happening.

Nervous System Retraining gives us new response options in that moment of awareness. It’s a powerful, daily practice that takes dedication and joyful effort. The payoff is more than worth it.

Using this practice regularly allows us to move from a threat misdiagnosis moment into a more expanded sense of self and positive potential.

EcoMeditation / Heart Coherence

EcoMeditation is a form of meditation that combines elements of heart coherence, neurofeedback, mindfulness, compassion, and acupressure.  Pilot studies have found this form of meditation simultaneously improves psychological and physiological health by reducing stressful self-referential brain activity and promoting a self-transcendent perspective.

Unconditional Forgiveness

Developed by Mary Hayes Grieco and grounded in the teachings of prominent psychiatrist Dr. Roberto Assagioli, a contemporary of Jung. This process employs a new definition of active forgiveness:

“Releasing an expectation that is causing you to suffer.”

This is a form of resentment release built from compassion, empathy, and mindfulness. Empirical research shows that the process of forgiveness decreases anger, anxiety, and depression and increases self-esteem and hopefulness for the future. Studies also show that forgiveness decreases the risk of heart attack; improves cholesterol levels and sleep; and reduces pain, blood pressure, anxiety, depression and stress.

Other Techniques I Use or Recommend

  • Parts of self work
  • Polyvagal Theory
  • Self-Compassion Meditation
  • Guided visualization
  • Mindfulness
  • Supported relaxation, such as Yoga Nidra (or Non-Sleep Deep Rest)
  • Mindfulness
  • Deep breathing
  • Eden Energy Method
  • Reiki Energy Healing

References

Pennington, Judith & Sabot, Debbie & Church, Dawson. (2019). EcoMeditation and Emotional Freedom Techniques (EFT) Produce Elevated Brain-wave Patterns and States of Consciousness. Energy Psychology. 11. 13-40. 10.9769/EPJ.2019.11.1.JP.

Stapleton, Peta & Church, Dawson & Baumann, Oliver & Sabot, Debbie. (2022). EcoMeditation Modifies Brain Resting State Network Activity. Innovations in Clinical Neuroscience. 19.