Scores of individuals have begun their recovery journey with support from “Foundations of Regulation,” a six-week online course Shay Seaborne CPTSD co-teaches with BodyIntelligence instructor Imogen Ragone. Unlike standard therapies, a basic understanding of neurobiology offers real relief.
Key Principles of an IPNB Approach:
- Relational Focus: Healing is deeply intertwined with our connections to others.
- Nervous System Regulation: Supporting the nervous system is crucial for emotional and physical well-being. [Why “Regulate Your Emotions” is the Wrong Goal] Seek resonance, the harmonious connection between individuals, where their nervous systems and emotional states align and synchronize. This connection fosters mutual understanding, empathy, and emotional attunement, creating a sense of being deeply understood and connected. [What is Resonance and How Do We Achieve It?]
- Homeostasis: The goal is to restore balance and stability within the body and mind.
- Individualized Approach: Recognizing that each person’s experience is unique.By focusing on relational, community-based, and self-directed approaches, trauma survivors can work toward recovery and resilience even without traditional behavioral health services.
1. Establish a Foundation of Safety
- Cultivate Relational Safety: Identify and nurture relationships with people who are emotionally attuned, nonjudgmental, and capable of co-regulation. These relationships provide a secure base for healing; they help integrate the brain and regulate the nervous system. Safe connections are the foundation of our felt sense of safety and therefore, our well-being. Here are Tips to Connect for Well-Being [Unlocking the Secrets of Social Bonds: The Role of Neurochemicals in Building Community]
- Reduce Exposure to Harmful Environments and Elements: Limit or eliminate contact with individuals and systems that dismiss, gaslight, or retraumatize. Protect your nervous system from further harm, particularly in medical and therapeutic settings, as bad practitioners can heavily impact the nervous system.
Be aware that mainstream media’s influence on our neurophysiology is multifaceted, affecting our stress levels, emotional regulation, neural pathways, social connectivity, sleep, and self-perception. Mindful consumption and critical engagement with media can help mitigate some of these impacts. [How Media Affects Our Nervous Systems: An IPNB Perspective] - Create Physical Spaces of Comfort: Organize home and personal spaces to feel safe, predictable, and soothing.
2. Support the Nervous System’s Capacity for Regulation
- Prioritize Sensory and Somatic Practices: Engage in activities that restore bodily balance, such as gentle movement, breathwork, time in nature, and sensory tools like weighted blankets.
- Develop a Daily Rhythm: Create a daily structure that includes restorative practices and avoids overwhelming the nervous system. Predictability reduces anxiety and promotes a sense of safety.
- Use Co-Regulation When Possible: Seek out interactions with trusted individuals that help stabilize your nervous system. This can involve supportive conversation, safe physical touch (with consent), or simply being in the presence of a calming person.
- Strive to Build a Cohesive Narrative: A clear and organized story about your life means understanding your past experiences, both good and bad, and fitting them together into one big picture. This helps you see how your past has shaped who you are today and can guide your future.
3. Address Medical and Physiological Needs
- Build a Collaborative Healthcare Team: Be aware of the Corporate Greed Behind Unchecked Psychiatric Abuse. Choose providers who understand the impact of trauma on the nervous system and the vital need for co-regulation. Know that lack of attunement is the #1 healthcare mistake and avoid those who impose rigid, standardized models and cannot attune. Understand why Empathy is Crucial in Medicine and require it of your practitioners.
- Support Physical Health: Address the physical consequences of chronic stress, including digestive issues, immune dysregulation, and pain. Supportive nutrition, hydration, rest, and sleep hygiene practices are essential. Recognize The Overlooked Cost of “Pushing Through.
- Evaluate Medications and Treatments: If using medications or therapies, assess whether they truly support nervous system regulation and overall well-being, rather than merely suppressing symptoms. Understand that America’s standard treatment for childhood trauma is more abuse and neglect. Recognize that Cognitive Behavioral Therapy (CBT) and similar “top-down” modalities are often inappropriate for trauma survivors and the standard treatment for PTSD can be an endless cycle of frustration, pain, and betrayal.
4. Engage in Meaningful and Empowering Activities
- Rebuild a Sense of Agency: Focus on actions that reinforce your sense of autonomy and control over your life. [Achieving Resolution When Abusers Deny Accountability]
- Connect with Purposeful Activities: Find activities that bring meaning and fulfillment, whether through creative expression, community involvement, or advocacy. [The Empowerment Revolution: How IPNB Challenges Shame and Fosters Healing]
- Avoid Toxic Productivity Mindsets: Focus on internal stability and growth rather than striving to meet external expectations or productivity at the expense of your well-being. Understand that Healing is not linear, but expansions and contractions.
5. Reframe Healing as a Social and Cultural Issue
- Reject Pathologizing Narratives: Recognize that trauma responses are normal reactions to abnormal experiences. Avoid self-blame and understand that PTSD is not an individual flaw but a normal response to harm and a lack of appropriate support. [The Unscientific Nature of Psychiatry and the Fallacy of the Chemical Cure] Understand why aggressive hierarchies cause stress and trauma, and the mental illness industry serves those in power.
- Challenge Institutional Failures: When possible, challenge inadequate systems and advocate for trauma-informed and relationally attuned care.
- Build Supportive Communities: Healing is a relational process. Seek out or create communities prioritizing connection, empathy, and collective well-being. [Cultivating Safe Relationships When You Have No Support]
This IPNB-informed recovery plan emphasizes the importance of relational safety, nervous system regulation, and personal agency in the healing process, rather than forcing adaptation to an unjust system. It acknowledges that recovery is not linear and encourages flexibility and adaptation to individual needs. By prioritizing these principles, individuals can work towards restoring homeostasis and building a more resilient and fulfilling life.