Trauma Theory

Science Bulletins: Mapping Emotions in the Body  [youtube]

Polyvagal Theory Dr Stephen Porges  [youtube]

Good visual diagram and explanation 

Stephen Porges: The Polyvagal Theory & The Vagal Nerve – #264  [youtube]

Interview of Stephen Porges by Bulletproof (Published Dec. 1, 2015)

The Polyvagal Theory: The New Science of Safety and Trauma [youtube]

Stress Response explained

29: How to Heal Your Triggers and Trauma with Peter Levine [youtube]

Audio Show: Relationship Alive

 

The Fight Flight Freeze Response [youtube]

 

Amygdala Hijack & Emotional Intelligence [youtube]

SevenSlideSeries: Threat Response Patterns  [youtube]

How childhood trauma affects health across a lifetime | Nadine Burke Harris  [youtube]

Generational Trauma and Post Traumatic Slave Syndrome [youtube]

Dr. Joy DeGruy Leary

Stigma

 

Sneeches by Dr. Seuss [youtube]

Animated group think, stigma, and the social construction of morality

Frederick by Leo Lionni [youtube]

If you have ADHD, watch this and take it in :)

How microaggressions are like mosquito bites • Same Difference [youtube]

Microaggressions explained 

Avert.org -- HIV stigma and discrimination [website]

Buffy The Vampire Slayer; Season 4: Espisode 19, New Moon Rising [Hulu]

Buffy tempers her reaction to her friend, Willow, coming out as female-attracted; Willow confronts her friend's bias

Watch: 15m43s--19m00s

Buffy Tidbit -- this was the first show to capture a female-female kiss  [youtube]

The following TV series model relationships that openly affirm unique identities and mental health needs:

The Good Doctor (Dr. Shaun Murphy, who has Autism, in relationship with his neighbor, Lea, herself with personal challenges)

This Is Us (Randall and Beth - Randall's anxiety; Kate and Toby - eating disorders)

Love (Mickey and Gus navigate through relational differences and Mickey's recovery from alcoholism)

Building Reslience

Healing & coping strategies, thoughts, resources, etc. 

Mr. Rogers' Neighborhood

Wisdom from one of the greats... coping in the face of tragedy

Living Like You Mean It: Use the Wisdom and Power of Your Emotions to Get the Life You Really Want 
by Ronald J. Frederick [book]

How to Heal the "Vagus Nerve" to Heal Your Mind & Body [youtube]

Find your primal posture and sit without back pain: Esther Gokhale at TEDxStanford [youtube]

Sit a Lot? Learn How to Sit well

How to breathe | Belisa Vranich | TEDxManhattanBeach [youtube]

More on breathing

Ellie Drake shows you how to stimulate your Vagus Nerve with THIS Breath! [youtube]

Let's get motivated to learn new techniques I want what she's having!

BREATHE. | Joe DiStefano | TEDxLugano  [youtube]

"Sympathetic Overdrive" is a modern energy drain, decreases functionality; Three exercises to breathe better and return to calm 

Create your own "pod" [website]

Bay Area Transformative Justice Collective's pod mapping explained; find your support system 

Oppression Workbook [pdf]

From The ICARUS Project (https://theicarusproject.net/); Creative Commons copyright with permission to share. Learn how oppression affects you and how you can cope effectively;

WRAP Crisis Plan [pdf]

Wellness Recovery Action Plan's Advance Directive worksheet

Big Door Brigade [website]

Connect with others, start groups, collaborate about things that matter to you

Bay Area Transformative Justice Collective [website]

Child Sexual Abuse organization; offers many resources for all affected

It Gets Better Project [facebook]

The Body.com explains U=U  [website]

UCSF examines U=U [website]

Empowerment and stigma reduction of HIV infection through science and education

Other self care

Hydration

Sleep hygiene routine building

Calming: gentle rocking/swinging motions, hugging oneself/being hugged by a support person; Meditation apps such as Relaxation, 10%happier, etc.; more exhale-focused breath

Activating: Exercise, bouncing movements, social interaction, more inhale-focused breath

Socializing with supportive people

Self-pleasuring (aka masturbation)

Nutrition to meet the needs of your body

Spoon Theory-- rationing your energy

Fun facts and fixes: 

Chew gum- it increases focus and improves mood (activates nervous system)

Singing is good for you, singing with others increases positive bonding feelings and cooperativity

Pets make great companions!

Mindful Entertainment 

The World's Most Extraordinary Homes [Netflix]

Needing Calming entertainment? Notwithstanding some cultural bias, this show is very safe watching and relaxing. 

Mood Music channels on Spotify 

@lorynbrantz [Instagram]

Humor

@thesparkledlife [Instagram]

Inspiring for those with chronic illness

 

Lehman Therapy

1717 Fifth Avenue, Suite E

San Rafael, CA  94901

Psychotherapy & Sex Therapy

Tel:

415.662.8022

Email:

julie [at] lehmantherapy [dot] com

© 2018 by Julie Lehman.