Trauma, Triggers and Emotional Dysregulation: 10 Ways to Regulate Your Nervous System w/ Anna Runkle

Trauma has a massive impact on your nervous system and when you're triggered, it's hard to think clearly, it's stressful and it impacts your ability to function and your relationships.
Anna Runkle, aka Crappy Childhood Fairy, has a history of Childhood Trauma, abuse and CPTSD, but she has over 20 years of healing and teaching others the techniques that work for her to calm down when triggered by trauma.
Emotional dysregulation is the term therapists use to describe what happens when your brain essentially flips into fight, flight, or freeze mode, some kind of trigger sets your brain into high-alert mode and can make it hard to think. Being dysregulated or triggered can really mess up relationships and a history of trauma leaves some people triggered or dysregulated in a chronic way, but you really can learn to regulate your nervous system using simple skills that Anna teaches in this video.

Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

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[heartion]

(1) Notice that you're triggered
(2) Say "I'm having an emotional reaction" or "I'm feeling triggered"
(3) Make sure you're safe
(4) Stamp your feet on the floor
(5) Take 10 slow deep breaths
(6) Sit down
(7) Eat something
(8) Wash your hands
(9) Taking a cold shower
(10) Get a good hug

Thank you Anna.

[nau]

Cold water on neck and hands. And shake, shake like dogs and animals after someone chases them. That's how they release cortisol. It hurts to know how much we have survived but since we are here now, we can make it 💙

[brendamoon]

Wow, stamping your feet when you're upset is one of the things kids are told not to do. Isn't it funny how we naturally know what to do but it's trained away

[erikallauren]

I’ve been doing this for 6 months and I’m getting better and better in self regulation. Please try it and don’t give up on yourself ❤

[moonshineonme]

This should be taught in all of our children’s schools!

[alexandriahutson]

This is me. I tend to cry or get angry and defensive when I’m upset because my cptsd causes my body to go haywire even in small disagreements or issues. People see me as over dramatic. Which causes even more tension in relating w others. I learned from Anna that I was dysregulated and it helped alot. I wish they would study BPD and childhood trauma more closely. It’s a really hard line to walk.

[firetea]

My biggest takeaway from this was that 'a part of your brain has switched off' for rational thinking. I feel this statement alone takes out the intense level of responsibility I feel for being triggered after the fact and I feel less guilty and embarrassed by the intense emotional reactions and behaviours that eventuate. I feel a sense of relief reminding myself that I am not defined by these reactions/behaviours.

[khansherani]

Emotional dysregulation is a major symptom for many of the mental health issues, depression, anxiety, PTSD, CPTSD, Autism, BPD, Trauma, Asperger Syndrome any help to reregulate your symptom is a big win for all sufferers. More you practice, more at ease you are and less drama in life. Finally with more and more consciousness of your inner sensations, focusing techniques, Somatic Experiencing, befriending your sensations, being more aware of your inner world, hugging your inner child, doing loving compassionate inquiry, doing mindfulness helps you to address your core issue. It looks like too many names, but at core they are same, Feel your feelings and be friendly and in acceptance of them.

[christchaik]

I already apply some of these tips unconsciously, so it's great to actually hear them verbalized so eloquently by someone as deeply as empathetic as Anne. Her level of insight and her choice of very relatable words makes her stand out. I don't know a better person on the topic of CPTSD.

[hippopotamusanonymous]

I love that you acknowledge a person with a lived experience, sometimes you have to live it to truly understand.

[rw]

None of these work for me, except maybe the hugs. The only things that soothe me when I'm dysregulated are: crying it out; taking a hot bath; drinking warm liquids; lying on a heating pad under a weighted blanket. And meds. That's it.

[rsi]

Anna has helped me more than ANY therapist I have ever had. even the ones with PHDs. she is AMAZING. and REAL. love her.

[daniellechekel]

"I'm feeling an emotion" or "I'm feeling triggered" and taking a moment to breathe helps! Even minor triggers can be frustrating.

[bajasbaby]

Thanks to both you and Anna for all you do. I’m 51 and remember family trauma from as young as 3! All my life I’ve had issues, and have been labeled. Rebel, hyper, selfish, offended, the list goes on. I have even scared away a few therapists. Thanks to both of you I not only know why I’ve been this way forever, but how to start fixing it. I just started Anna’s Dysregulation Bootcamp a week ago and I’m so happy. You show me how to deal w/my anxiety and she is helping with dysregulation. I’m so tired of being in my head, it’s no fun. I finally have some hope! I don’t want to just survive, I wan’t to live! God bless you both and congrats on another wonderful blessing from God.

[SongofaBeach]

I appreciate videos like this that help me understand how my (many) traumas manifest physically. I just wish there was a way to completely heal from trauma but maybe in my next life I wont be so effed up. All of us have to just do our best and be kind to ourselves and one another. ((Big hugs)) to all my trauma survivors..we're gonna be alright!

[Krystal]

It’s wonderful women like you that help woman like me, to survive and thrive! You save lives! So much appreciation for what you two do! Thank you! 🙏🙋‍♀️❤️

[PunnuCooks]

During covid i used to get crippling anxiety and panic attacks because of my father. I used to go to my room and keep my ukulele handy and everytime i was having a panic attack, i would just start playing. Literally anything. It saved me.

[Healinghandschildcare]

I love the depth of this womens tone and her smooth delivery

[katsong]

For a hug, can use a throw/blanket, wrap tight and it hugs the back . Thx for these tips

[lindaainslie]

This would have come in handy yesterday. I was triggered in a bad way and ohhhh my... I'm glad I still have a job