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Grief After Suicide: Regulate First—Nervous System Basics You’ll Use
Manage episode 512282585 series 3607567
المحتوى المقدم من Melissa Bottorff-Arey. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Melissa Bottorff-Arey أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.
Tiny regulation beats big resolve; two minutes can calm a body carrying suicide loss.
Journal prompt: “One thing my body asked for (and what I did)…”
Small regulation beats big resolve. Today is about tools you’ll actually use in under two minutes.
A Flicker (Hope) — Your body gives you clues
Jaw unclenches after a slower exhale. Shoulders drop when you step outside. A tiny shift is still a shift—keep it.
To Rebuild (Healing) — 3 quick resets (pick one)
Orienting (60–90s): Look around and name 5 things you see, 3 you hear, 1 you feel on your skin.
3-3-6 breath (60s): Inhale 3 • hold 3 • exhale 6. Repeat 5 times.
Warm/Cold contrast (30–60s): Warm drink or cool splash on wrists/face → slow exhale.
Take a Step (Becoming) — Pre-game your transitions
Choose one daily transition (wake-up, commute, post-work). Pair it with a 60–90 second reset above. Put it on your calendar as “Regulate first.”
Choose-your-energy menu:
- Hollow (low): 3-3-6 breath for one minute. Stop there.
- Healing (medium): Do orienting + a long exhale before your next task.
- Becoming (higher): Attach a reset to two transitions today (e.g., before email, before sleep).
Food for Thought:
Regulation isn’t about becoming calm; it’s about becoming capable. When your body feels a little safer, choices return. You don’t need perfect peace to move—just enough steadiness to take the next honest inch. That counts, every time.
Exhale. Keep what serves you; leave the rest. I’ll be here again tomorrow. 💜
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