Isbn: 9798199647342 - trauma & nervous system healing: 20 steps to lasting self-regulation – understand trauma responses, defuse triggers, and build inner safety in daily life (6 risultati)

Paperback. Condizione: new. Paperback. Your mind understands it already - but your body stays stuck in alarm. This guide explains why trauma is stored in the nervous system and shows you step by step how to learn self-regulation, recognize triggers and initiate real healing processes - with science-backed methods you can apply immediately. What you get: A complete practical guide with 40 chapters - from Polyvagal Theory and trauma types through Somatic Experiencing, EMDR basics, breath regulation and body work to attachment patterns, sleep, nutrition and a 12-week plan for lasting regulation. Every chapter includes concrete techniques, step-by-step exercises and direct solutions to common obstacles. Chapters at a glance: Chapter 1: Understanding the nervous system - basic models of the autonomic nervous systemChapter 2: Identifying and classifying Polyvagal statusChapter 3: Types of trauma - developmental, attachment and shockChapter 4: Stress responses - fight, flight, freeze explainedChapter 5: Training orientation and building a sense of safetyChapter 6: Somatic Experiencing - using pendulation effectivelyChapter 7: Somatic Experiencing - learning titrationChapter 8: EMDR basics - the process explained in simple termsChapter 9: EMDR - building resources before working with triggersChapter 10: EMDR - bilateral stimulation for everyday useChapter 11: Breath regulation - exhaling as a safety signalChapter 12: Breath regulation - building 4-6 breathing cyclesChapter 13: Mindful humming to counter inner anxietyChapter 14: Vagus nerve exercises - gaze, jaw, voiceChapter 15: Body scan - finding resources in the tissueChapter 16: Somatic release - oscillating muscle wavesChapter 17: Grounding - grounding techniques for freeze statesChapter 18: Orientation breathing - synchronizing gaze and breathChapter 19: Self-calming - the 5-4-3-2-1 resetChapter 20: Resource tapping - body anchors with tappingChapter 21: Understanding attachment patterns - clinging and avoidanceChapter 22: Building secure attachment - practicing co-regulationChapter 23: Trigger management - reading early warning signsChapter 24: Overwhelm emergency plan - the 10-minute protocolChapter 25: Boundaries in the nervous system - saying no without guiltChapter 26: Sleep regulation after trauma - building a bedtime routineChapter 27: Sleep hygiene - making the bed a safe spaceChapter 28: Movement against stress - gentle strength trainingChapter 29: Yoga for the nervous system - yin instead of performanceChapter 30: Mindful walking - rhythm as regulationChapter 31: Nutrition and stress - blood sugar stabilityChapter 32: Caffeine, alcohol, nicotine - nervous system impactChapter 33: Resilience through micro-achievements - 2-minute exercisesChapter 34: Self-compassion - nervous system-friendly languageChapter 35: Shame and the inner critic - reframing with body anchorsChapter 36: Making EMDR self-help safe - knowing your limitsChapter 37: Integrating trauma - finding meaning without overwhelmChapter 38: Tracking the healing process - progress log and body dataChapter 39: Understanding relapses - regression as a learning signalChapter 40: Long-term self-regulation - your 12-week plan How it works: Follow the guide chapter by chapter or jump directly to the area you need most right now. Every chapter ends with a concrete exercise or action step - so you always know what to do next. Who this guide is for: People working through childhood trauma, relationship trauma or life-altering events. Anyone who notices: the mind gets it, but the body stays stuck in alarm. Anyone who wants to finally understand self-regulation as a Shipping may be from multiple locations in the US or from the UK, depending on stock availability.…

PAP. Condizione: New. New Book. Shipped from UK. Established seller since 2000.

PAP. Condizione: New. New Book. Shipped from UK. Established seller since 2000.

Taschenbuch. Condizione: Neu. Neuware - Your body remembers what your mind has tried to forget. If stress, anxiety, or old trauma keep showing up as a racing heart, a tight chest, sudden shutdown, or a nervous system that never quite feels safe, the problem usually isn't willpower. It's biology. Healing Trauma: A Nervous System Guide gives you a clear, practical map of how your autonomic nervous system works, why it gets stuck in fight, flight, or freeze, and exactly how to bring it back into balance, using approaches drawn from Polyvagal Theory, Somatic Experiencing, and EMDR basics. Across 42 focused chapters, this guide walks you step by step from understanding your stress response to building a lasting, personalized regulation practice, without requiring you to relive painful memories or become a clinician yourself. Inside, you'll learn how to: - Understand the Polyvagal Theory and recognize your own safety, activation, and shutdown states- Use Somatic Experiencing techniques like pendulation and titration to release stored tension safely- Apply simple EMDR-informed self-help tools within clear, sensible safety boundaries- Calm your vagus nerve with breathing, humming, and grounding exercises you can do anywhere- Recognize and work with different trauma types, including childhood, attachment, and shock trauma- Read your own early warning signs before a trigger turns into a full stress response- Rebuild a felt sense of safety in relationships through co-regulation and healthy boundaries- Support your nervous system through sleep, movement, and nutrition>Written in plain, compassionate language and grounded in real, relatable stories, this is not a dense clinical textbook. It's a hands-on guide for anyone who has felt let down by 'just relax' advice and wants tools that actually work with the body, not against it. Whether you're new to trauma recovery or already familiar with polyvagal-informed approaches and looking for a practical, structured companion, Healing Trauma gives you the understanding and the exercises to move from surviving to truly regulating. This book is intended for informational and educational purposes and does not replace individualized medical, psychological, or psychotherapeutic care. If you are currently in trauma-related treatment, use this guide alongside your care team. Your nervous system can learn safety again. This book shows you how, one small, doable step at a time. …

Paperback. Condizione: new. Paperback. Your mind understands it already - but your body stays stuck in alarm. This guide explains why trauma is stored in the nervous system and shows you step by step how to learn self-regulation, recognize triggers and initiate real healing processes - with science-backed methods you can apply immediately. What you get: A complete practical guide with 40 chapters - from Polyvagal Theory and trauma types through Somatic Experiencing, EMDR basics, breath regulation and body work to attachment patterns, sleep, nutrition and a 12-week plan for lasting regulation. Every chapter includes concrete techniques, step-by-step exercises and direct solutions to common obstacles. Chapters at a glance: Chapter 1: Understanding the nervous system - basic models of the autonomic nervous systemChapter 2: Identifying and classifying Polyvagal statusChapter 3: Types of trauma - developmental, attachment and shockChapter 4: Stress responses - fight, flight, freeze explainedChapter 5: Training orientation and building a sense of safetyChapter 6: Somatic Experiencing - using pendulation effectivelyChapter 7: Somatic Experiencing - learning titrationChapter 8: EMDR basics - the process explained in simple termsChapter 9: EMDR - building resources before working with triggersChapter 10: EMDR - bilateral stimulation for everyday useChapter 11: Breath regulation - exhaling as a safety signalChapter 12: Breath regulation - building 4-6 breathing cyclesChapter 13: Mindful humming to counter inner anxietyChapter 14: Vagus nerve exercises - gaze, jaw, voiceChapter 15: Body scan - finding resources in the tissueChapter 16: Somatic release - oscillating muscle wavesChapter 17: Grounding - grounding techniques for freeze statesChapter 18: Orientation breathing - synchronizing gaze and breathChapter 19: Self-calming - the 5-4-3-2-1 resetChapter 20: Resource tapping - body anchors with tappingChapter 21: Understanding attachment patterns - clinging and avoidanceChapter 22: Building secure attachment - practicing co-regulationChapter 23: Trigger management - reading early warning signsChapter 24: Overwhelm emergency plan - the 10-minute protocolChapter 25: Boundaries in the nervous system - saying no without guiltChapter 26: Sleep regulation after trauma - building a bedtime routineChapter 27: Sleep hygiene - making the bed a safe spaceChapter 28: Movement against stress - gentle strength trainingChapter 29: Yoga for the nervous system - yin instead of performanceChapter 30: Mindful walking - rhythm as regulationChapter 31: Nutrition and stress - blood sugar stabilityChapter 32: Caffeine, alcohol, nicotine - nervous system impactChapter 33: Resilience through micro-achievements - 2-minute exercisesChapter 34: Self-compassion - nervous system-friendly languageChapter 35: Shame and the inner critic - reframing with body anchorsChapter 36: Making EMDR self-help safe - knowing your limitsChapter 37: Integrating trauma - finding meaning without overwhelmChapter 38: Tracking the healing process - progress log and body dataChapter 39: Understanding relapses - regression as a learning signalChapter 40: Long-term self-regulation - your 12-week plan How it works: Follow the guide chapter by chapter or jump directly to the area you need most right now. Every chapter ends with a concrete exercise or action step - so you always know what to do next. Who this guide is for: People working through childhood trauma, relationship trauma or life-altering events. Anyone who notices: the mind gets it, but the body stays stuck in alarm. Anyone who wants to finally understand self-re Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability.…

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