This is Annie. She’s been worried an awful lot lately. When she’s worried, her hands go to her face and that supports her in feeling better. 

If you search images of ‘worried’ you’ll see that a lot of people put hands on their face when feeling this type of stress. 

Self touch is an automatic, somatic support that our body offers us. Mostly, we do this unconsciously. Even when we’re not aware we’re doing it, supportive self touch helps to soothe our nervous system. 

Try bringing your awareness to these little somatic touch opportunities that your body automatically offers to you. Pay attention to it. Then, notice how your current feeling changes or improves. Interesting, yes?

The act of paying attention combined with supportive touch enhances the lovely ways that our bodies take care of us. Supportive self touch along with conscious care for ourselves increases Oxytocin levels. Just like when someone who cares about us gives us a hug or places their hand on our shoulder.

I talk more about this and suggest other forms of somatic touch, which I call Kind Touch™, in my Soothe Yourself Somatically self-paced course. The course contains lots of somatic practices that are educational and help us to soothe and settle when we’re feeling overwhelmed. 

IMPORTANT NOTE: I’m offering Set Your Own pricing for the Soothe Yourself Somatically program right now! Click Enroll, then set your price! The base price is an affordable $50.

Take care of you. ❤️‍🩹

#somatichealing#somaticpractices#sootheyourself#feelbetter#setyourownprice#katiemcclainsep

Let’s explore. This is only a partial list of milestones and changes you may be experiencing. Look for more posts on the topic in the future.

Recognizing the Milestones of Healing: From Physical Symptoms to Emotional Resilience

As you begin your journey of healing, especially from traumatic experiences, recognizing your progress can be incredibly empowering. These signs not only signify the effectiveness of the healing process used, such as Somatic Experiencing®, mindfulness practices, and other types of trauma-informed care, but also serve to provide encouragement on the path to regulation, increased nervous system capacity, and healing.

These are various indicators that suggest healing is taking place, with a particular focus on improvements in physical symptoms and enhancements in emotional and psychological strength.

Use this list to compare with your own journey and note the improvements and growth you have experienced. You may find that your therapist, loved ones, or others close to you are pointing out some of the changes in you that they notice. Include their observations as you read through the list.

Physical Symptoms Become More Manageable

One of the most tangible signs of healing is the improvement of physical symptoms that were once overwhelming. This can manifest in several ways:

• Reduced Hypersensitivity: Initially, individuals recovering from trauma might find themselves extremely sensitive to sensory inputs like light and noise. A clear sign of healing is when these sensitivities begin to diminish, allowing for more comfortable interactions with the environment.
• Deeper, More Restful Sleep: Trauma can significantly disrupt sleep patterns, leading to insomnia or restless nights. Healing can be seen when sleep becomes deeper and more refreshing. Deep and restorative sleep supports overall health.
• Reduction in Physical Pain: Many who’ve experienced trauma hold tension in their bodies, which can lead to chronic pain. As healing progresses, there might be a noticeable reduction in pain levels, less tension in the body, and a decrease in habits like clenching or bracing.
• Improved Handling of Triggers: While triggers may not disappear completely, a sign of healing is the decreased intensity of these triggers. Another sign may be that triggers are noticed by the individual, but reactivity to the trigger lessens.

Emotional Resilience Grows

As physical symptoms begin to stabilize, emotional and psychological resilience often strengthens.

• Tolerating Traumatic Memories: Memories of traumatic events can be overwhelming. Healing is evident when these memories and the accompanying emotions become more tolerable. Individuals may find themselves able to recall memories without being swamped by intense emotions.
• Staying Present: Another sign of healing is the ability to remain present during discussions or thoughts about past trauma without dissociating or becoming overly distressed and reactive, and/or flooded with difficult emotions or sensations.
• Reassociating Fragmented Memories: Healing involves making new, healthier associations with memories and events that were once triggering. Distressed parts of the self are re-connected and the associated memories are integrated into the body-mind. We become less triggered and distressed.
• Increased Confidence and Empowerment: Overcoming feelings of self-blame and recognizing that the trauma was not our fault is a powerful step in the healing process.
• Greater Self-Compassion and Kindness: As individuals heal, they often develop a more compassionate and caring relationship with themselves. Recognizing and nurturing the parts of the self that were hurt by past traumas fosters greater internal support and self-kindness.

Healing is not a linear process and is a different path for each individual. However, recognizing these signs of healing can be a source of motivation and reassurance. By acknowledging each step forward, individuals can celebrate their resilience and continue moving towards a healthier, more fulfilling life.

As you or your loved ones navigate the healing process, remember that each small sign of progress is a testament to the strength and courage within. Keep moving forward, and know that each step is a building block to greater emotional and physical capacity. Your resilience is growing even when progress feels slow.

I hope this blog has illuminated some of the milestones of healing to look for on your journey. If you found this helpful or have personal experiences to share, feel free to comment via my website or on one of my social media channels. Your insights could be the beacon of hope for someone else on their path to recovery.

If you’d like more info on signs of healing, check out this detailed video that I referenced for this post: https://www.youtube.com/live/QC-6PKvgTqQ?si=e-lzCBbhrZFN2fxo

Gain other tips and info from my blog posts!

Huh, my “Window”? 🤔

The Window of Tolerance (WoT) also called Window of Resilience is a concept of individual capacity for navigating daily life. Our WoT determines how we participate in life with all of its stimuli. WoT varies and can depend on factors like stress, sleep, trauma, etc. Each of us has a baseline WoT, yet everyone’s window is different.

Let’s explore.

Some of us have a large WoT with lots of room to stretch, play, and participate in life. We flow easily through life’s ups and downs. Feelings of safety are abundant.

Others have less capacity and experience fearful vigilance. Note: Our WoT is / becomes smaller with difficult life experiences, chronic stress, or trauma.

Some have very limited capacity and live in a “faux window of tolerance”. Life was so fraught and traumatic early in life that safety was almost non-existent. Hence, when actual feelings of safety are accessed, they are so unfamiliar that they are frightening!

With a faux WoT, life feels utterly overwhelming.

How do I expand my Window of Tolerance?

🔎 Go at YOUR pace, not someone else’s.

🔎 Be compassionate with yourself.

🔎 Seek out somatic practices to try.

🔎 Work with a safe, trauma informed somatic practitioner or therapist.

🔎 Keep going. It really IS POSSIBLE to feel better! 🫶🏼

What kind of Window of Tolerance do you have? Do you feel yours is very spacious, very small, or somewhere in between?

The great news is we can expand our Window of Tolerance (aka capacity) with somatic practices and support from a caring and skilled somatic practitioner. It’s important to practice at your own pace – no matter how slow – and little by little capacity grows! 🌷

If you’d like to try some simple, yet effective somatic practices, check out my Soothe Yourself Somatically course! Click the button below 👇

Gain other tips and info from my blog posts!

Why the Body Scan Matters

The body scan isn’t just another mindfulness exercise—it’s a gateway to self-awareness and healing. As a Somatic Experiencing® practitioner, I’ve witnessed firsthand the power of this practice to unlock the body’s innate wisdom and facilitate healing.

By systematically bringing attention to each part of the body, from the soles of our feet to the crown of our head, we invite curiosity and compassion into our experience. We create space to notice sensations, emotions, and patterns that may have been hidden beneath the surface of our awareness. Through this gentle exploration, we can begin to unravel the knots of tension, release stored emotions, and foster a greater sense of well-being.

The body scan is particularly valuable for those who have experienced trauma or chronic stress. Trauma often leaves an imprint on the body, manifesting as tension, pain, or discomfort. By developing the capacity to notice and befriend sensations in the body, we can begin to gently unravel these patterns and restore a sense of safety and resilience.

Moreover, the body scan offers a refuge from the relentless chatter of the mind. As we anchor our attention in the present moment, we cultivate a sense of groundedness and ease. We learn to observe our thoughts without getting swept away by them, creating a spaciousness that allows for greater clarity and insight.

Body Scan Exercise:

This is the body scan.

We’re going to scan the body, little by little. There will be short pauses as we go along.

Before we begin, take a moment to notice how you feel in this moment.

[5-second pause]

All there is to do is notice and observe what you’re sensing and feeling in your body. No need change how your body feels in this exercise. We are simply noticing.

[5-second pause]

Start by sitting, standing, or lying down. It’s your choice to close your eyes or leave them open with a soft gaze. It may feel better to you to have your eyes open. If so, do your best to hold a soft gaze.

Take a couple of deep breaths and exhale as much air as you can after each breath.

[10-20 second pause]

Starting at your feet, notice all that you sense on your sole, your heel, toes, and the top of the feet. If feet are on the floor, notice the connection with the ground. If you have socks or shoes on, notice how that feels.

[10-20 second pause]

Move your attention up from the feet, noticing the sensations in your ankles, shins, and calves. How does your skin feel? What do you notice deeper into the body such as your muscles or bones?

[10-20 second pause]

Continue moving your attention upward on the legs noticing your knees and thighs both front and backside. What does the clothing or the air feel like against your skin?

[10-20 second pause]

Next, move to your hip area, both front and back. Bring anything you notice into your awareness for a moment, then let it pass.

[10-20 second pause]

Pay attention to the feelings in your lower back and abdomen. Notice how your body feels against the surface on which you are [sitting / lying down].

[10-20 second pause]

Pay attention to your breathing, noticing how your abdomen rises when you breathe in and then falls when you exhale.

[20-30 second pause]

Tune in to the sensations in your upper back and chest. What do your clothes feel like against your skin?

[10-20 second pause]

Move attention to your hands, your fingers, and wrists, noticing what you sense there.

[10-20 second pause]

As you move up your arms, notice sensations in the forearms, upper arms, and shoulders.

[10-20 second pause]

Notice the feelings in your neck and throat gently moving to both the front and back.

[10-20 second pause]

Move to your face and attend to your jaw, mouth, cheeks, eyes, forehead, taking in what you notice along the way.

[20-30 second pause]

Take in the rest of your head, the top, sides, and bottom.

[10-20 second pause]

Next, slowly and gently scan your entire body from the tips of your toes to the top of your head, noticing briefly whatever sensations arise as you scan.

[10-20 second pause]

As we come to the end of our body scan, take a moment to notice how you feel. Perhaps you feel more relaxed, more present, or more connected to yourself. Whatever your experience, honor it with kindness and curiosity.

Remember, the body scan is a practice—an invitation to return again and again to the present moment, with openness and receptivity. As you integrate this practice into your daily life, may you continue to discover new depths of self-awareness, resilience, and well-being.

Thank you for joining me on this journey of exploration and self-discovery. Until next time, be gentle with yourself, and may you always find refuge in the wisdom of your body.

Gain other tips and info from my blog posts!

As an SEP, I understood what to do to help myself recover from the trauma. Instead of being picked up right away, I asked my caring supporters to wait.

I let my body and nervous system settle and when I felt ready, I was helped up and settled into a safe place. My husband took me to the E.R. 🏥 In the E.R., I noticed one of my arms trembling and shaking. I didn’t try to stop that from happening. I realized that it was self-protective movement and excess survival energy that my body was trying to process.

I stayed present with it while my body shook, tingled & trembled. Whenever the movements subsided and came back, I remained present and allowed them to process. 🧠 I learned I had a mild concussion.

🏡 Once I was home, I rested. I didn’t push myself. I gave my brain time to heal. My Somatic Experiencing practitioner helped me release remaining survival energy. She supported me in fully releasing the fear I had from the accident. Healing can take longer if we are saddled with the fear from the experience.

Ingredients of a successful trauma recovery:

❥ If it’s safe to do so, take your time moving, getting up or shifting your body after the event.

❥ As soon as possible, connect with someone safe.

❥ Allow your body to shake, tremble, tingle, and release shock and survival energy.

❥ Use the SE SCOPE tool: 🌱 https://traumahealing.org/scope/

❥ Seek support from a Somatic Experiencing practitioner.

Read more from our blog posts!

As a child, I found solace in holding my face in my hands. It was an instinctual act of self-soothing, offering gentle support that my body intuitively knew I needed. Little did I realize then, the profound impact this simple gesture could have on releasing stress and tension, especially within the jaw and face. 💆‍♀️

Many of us carry stress in our jaw and face, often without even realizing it. Clenched teeth, tight jaws, furrowed brows – these are common manifestations of the body’s response to trauma and stress. But through the gentle practice of Kind Touch, we can begin to unravel these patterns of tension and find relief. 🌿 

In my work, I’ve observed how early trauma can heighten our ability to unconsciously sense tension in others’ faces and jaws, a skill known as ‘neurocepting’. This hyper-awareness serves as a form of self-protection, but it can also lead to chronic bracing and discomfort. 💡👁️‍🗨️

That’s where Kind Touch comes in. With comforting and gentle self-touch, we can soften the grip of tension, release the jaw, and allow the face to rest in gentle repose. By cradling our face in our hands, we offer ourselves the nurturing support we may have longed for, whispering words of reassurance and kindness to soothe our frayed nervous system. 💫

So, take a moment to notice any tightness or bracing in your face. Then, try the Hands Cradling Face Kind Touch hold. Feel the connection between your hands and your jaw, your cheeks, your temples. Allow yourself to release, to soften, to breathe. 🌬️

If you’d like, you can purchase a set of cards that include these characters as a reminder of 8 different holds to keep close by in a pocket or purse. Go to this link 👉 https://katiemcclain.com/product/kind-touch-card-deck/

You are supported. You are safe. You are worthy of this moment of ease and relaxation. Embrace the healing power of Kind Touch, and let Annie and her friends guide you on your journey towards greater well-being. 💖 

Did you know that your brain unconsciously makes meaning of what your body is sensing/feeling?

Often the brain will ‘make up’ unhelpful stories and painful thoughts to explain what’s happening inside us.

Perhaps, like me, you got really good as a kid at “figuring things out” in order to stay safe? As the 5th in a family of 6 kids, I was really good at untangling the best ways to stay safe. This was helpful, but ultimately became a way that keeps me stuck in my head or at the very least, not as fully present as I can be.

Many factors go into meaning-making processes including the voices of parents and caregivers you heard; difficult experiences in life; or unconscious strategies that your body developed to keep you safe.

Unconscious patterns that came about to keep us safe when we are kids can lose their effectiveness as we move into adulthood.

Some try all-the-things to distract and make spinning thoughts stop. This is usually only temporary relief.

One of the most effective tools I’ve found, especially when you’re in your head going round and round with painful thoughts is to… SHIFT YOUR ATTENTION.

Here are some steps you can try when your mind is holding you hostage:

Shift your attention from your head/thoughts/body out into your surroundings.

Shift your attention to your in and out breaths. No need to change how you breathe, just follow the breath in and out.

Shift your attention from your thoughts, down into your body. Try to find the emotion or sensation related to the thought and simply sit with it.

Take control of your inner narrative and find peace amidst the chaos. Shift your focus, shift your life.

Read more from our blog posts!

Reasons for this are varied but a common one is mis-attunement in early life. Caregivers in babyhood are meant to respond to us in safe ways that teach us how to understand our sensations. 

We learn this by watching caregivers and also in how they respond to us. Sensations and flutters and rumbles and sounds in the tummy can mean we’re hungry, digesting, nauseous and many other things. Our caregiver was meant to help us learn what each sensation means and how to respond to it.

Ideally, we are gently supported in figuring out what our sensations mean as well as supported in what to do and how to respond to those sensations. There are many more sensations we experience in the body and our community and caregivers as we grow help us to understand and respond appropriately.

If no one helped us understand, we can have beliefs about what we’re feeling that are not accurate. We may become fearful of the things we notice in our body. Not understanding the sensations we feel can lead to hypervigilance. 👁️‍🗨️

One thing you can try if you find yourself hyper-focused on the sensations you experience is to Zoom Out. Zoom out with your attention to bring your awareness further away from the sensations that you are fixated on. Take a moment to notice how that is different. You can also ZOOM OUT with your attention to bring awareness to more of your body or to your body and your surroundings.

What else helps? A skilled somatic practitioner can help us learn what we may have missed or help us to understand that certain cues from the body are perhaps not as scary as we may have once believed. 🌬️

Your body has loads of valuable information for you. A skilled guide can support you with feeling better on your journey. 

Cheering for you. 💖

In Somatic Experiencing (SE), the Trauma Vortex metaphor is used to describe the shock of a situation that was too much or too fast for our nervous system. This shock takes us outside of our normal resilience (which varies for everyone) and leaves a vortex of high arousal.

A feature of vortices is that it draws or pulls things to its center. The trauma vortex pulls our attention and we can become immersed or overcome by memories, emotions, and sensations of past, painful experience(s).

SE also teaches the Counter Vortex. This healing vortex is present within our normal life experience. The counter vortex in us is the health that is in our system – really, there is health in you! The counter or healing vortex is the present moment; a safe-enough loved one; a pleasant sensation or memory. The counter vortex may start small, but we can build upon it with practice through SE, mindfulness, yoga, Tai Chi, embodiment exercises, resourcing, and any other practice that brings us into the present moment where we know and can feel that we are safe and the trauma is over.

Get in touch if you’d like to incorporate Somatic Experiencing into your healing practices or register for Soothe Yourself Somatically for lots of somatic practices that I guide you through and that you can do on your own.