Note: All 3 Trauma Glossaries and both Master Toolboxes are now available as one free e-book for subscribing. The book’s extensive table of contents has hyperlinks to each word so that you can find whatever you are looking for in a single click. No more scrolling to find it! (See the Subscribe button at the very bottom of this toolbox. Fill out the information and the 86-paged book will be emailed to you.)
Master Toolbox 1 was for working through the ongoing problems described in Trauma Glossary 2. This one is for working through the possible troubled areas described in Trauma Glossary 3: Brain and Body on Trauma. I have opted for dividing these tools into three sections: 1) Parts of the Brain; 2) Nervous System; 3) Body Chemicals, identical to how I had organized it in the trauma glossary I’ve mentioned. This way, I hope, it remains as easy as possible to locate tools and skill builders.
Section 1: Parts of Brain
Broca’s Area: (skill building)
- Troubleshooting: Skill building takes time, unfortunately. So in the meantime, how do you cope in the moment, when your Broca’s Area disconnects? Turns out, there are steps you can take to help you recover from those awkward moments. However, this is best elaborated on in my article:
Pardon My Broca: Troubleshooting in the Now: Coming Soon!
- Verbal sending/receiving (4): 1) Practice reading out loud, a page or two per day is all you need. 2) Tongue Twisters: practice repeating them until you sound more fluid than when you first tried it. 3) Once a week, record (video) yourself talking about something on your mind and then watch yourself on playback. This is an excellent exercise in gaining clarity and it’s just for yourself, so you can always delete after watching. Notice what you’re saying, how you’re saying it and what sort of body language you’re using while you’re communicating. 4) Listen to a podcast or audio book and then verbally reconstruct what you just listened to; then listen to that same audio to find more pieces you may have missed the first time.
- Written Word sending/receiving (4): 1) Listing key points or keywords is an excellent strategy for both mental paralysis (from reading) or facing the brick wall (on writing). It’s good old-fashioned note taking or outlining. 2) Private plagiarism, and no, I’m not implying you steal someone’s words and claim them as your own. What I am saying is read other sources and copy either by hand or type out certain paragraphs, sentence structures or phraseologies that you like. It’s a process of finding your own words by the practiced study of others’ style. This leads to 3) increasing your vocabulary, as it’s a good idea to make notes on certain words you don’t understand so that you can look them up later. 4) Writing exercises are always a keyword search away.
- Speech Therapy: Exercises for being heard by developing your ability to articulate. Don’t have access to a speech therapist? No problem. The next best option is to either call or meet up with a friend. In Toolbox 1, under tools for (Social) Anxiety 2, I listed Dialogical, which, when you think about it, is a great way to mindfully practice the sending and receiving of verbal communication.
- Book Club/Writer’s Group/Class: In person or video conference style gatherings are the best because you’re not only working with the written word, but also the verbal aspect of Broca’s Area. However, online groups or classes that focus on the discussion and/or practice of the written word, itself is great for the development of both writing and reading comprehension.
See also tools for Hippocampus, due to the relationship of creating new neural pathways.
Control Panel (2)
See also under Body Chemical hacks -GABA
Hippocampus:
- Nutrition and health: Omega-3; antioxidants. Also included is exercise, especially rhythmic types. Studies have shown that regular exercise produces an abundance of neurons in the hippocampus.
- Creativity: In Toolbox 1, under tools for Integration, I added that creativity is how we can safely challenge ourselves out of our comfort zone. There’s such a vast array under this umbrella, even the so-called “least creative” person can find something. Redecorating a room, rhyming, creating a meaningful playlist, painting, and a slew of other creative options. Try something creative and keep playing around with it until it develops into something uniquely yours. My history comics developed organically over time when I started playing around with vision boards.
- Puzzles (or) Brain Training Apps: Think of these as exercises for your brain. They are great for building your attention span and problem-solving skills. The more you work with them, the more you’re improving your memory and as your memory improves, so does the speed of your ability to problem solve. Check out the magazine section at the supermarket for crosswords, Sudoku, or logic puzzles. (I’ve been a longtime fan of the latter.) Or look up some brain training apps; most have free trials or lite versions before you buy, so you can shop around and try them out until you find one that’s right for you.
- Reflections (x3) Journaling: A How-To Guide for Confidence Building: Coming Soon! If you recall what I said about this one in Master Toolbox 1, under tools for Identity/Self-Discovery, this is just an added note: this journaling formula is hippocampus work, in and of itself.
- Try New Things: Whether it’s a new hobby or even going a different route than usual, each time we try new things, the more we create new neural pathways. The more experience we gain, the better those pathways develop and the easier it gets for creating even more neural pathways.
See also tools for Broca’s Area, as they are other means of creating new neural pathways;
See also tools for Thalamus; Timekeeper, as they may assist with hippocampus tools;
See also under Section 3: Body Chemical hacks – Cortisol-Serotonin; Dopamine.
Thalamus:
- Brain Dump: This is a great hack for sensory overload. Whether it’s your mind or your emotions that have gotten too full, make a list of what’s going on and categorize them if you need. It’s a means of freeing up some head space or soothing the emotions by gaining clarity. As someone who’s been cursed with a brain that never sleeps, and whose anxieties act up due to thoughts which often flood to full capacity, brain dump is my preferred go-to. Trust me, it’s an excellent calm down.
- Grounding: This is a great strategy for challenging one’s senses in the now. Tune into and become fully aware of your present environment using your senses. What is it you see? What is it you hear? The sensation of your feet on the ground; if sitting down, awareness of butt planted in seat; if outside, the breeze against your skin, etc.
- Neurofeedback: This is also known as alpha-theta training and it refers to our brainwaves. (Theta, which is our inner world; alpha, which is the bridge between outer and inner world.) One is hooked up to an EEG machine while sitting in front of a screen. It monitors how your brain reacts to different stimuli while rewiring your brain for more positive functioning. If it sounds a little Clockwork Orange to you, be assured that Bessel Van der Kolk backs this one; he devoted an entire chapter to this topic in The Body Keeps the Score (chapter 19).
See also Control Panel; Hippocampus; Watchtower, as some tools may apply.
See also under Section 3: Body Chemical hacks, as the thalamus’s “assistant”, the hypothalamus, is responsible for the release of most of our body chemicals.
Timekeeper: (skill building management of time, itself)
- Event Timing: Practice setting goals. In Toolbox 1, under tools for Learned Helplessness, I listed some goal setting strategies which could help you get started. What’s recommended here is starting with something small and immediate, such as a single goal for the day or a single goal for the week. Self-compassion is key, because you’re practicing realistic vs. impossible standards and not to mention self-forgiveness through reviewing and reflecting.
- Motor Timing: Rhythmic exercises, such as drumming, Tai Chi, dance. Even a light sport, such as throwing and catching the ball is good practice because you’re working with hand and eye coordination. If you’re a gaming enthusiast, you’ll love this incentive: certain games that rely on strategic timing on when to aim and fire on the opponent are beneficial; bonus if the game requires rapid use of multiple buttons on your controller. Just don’t justify spending all day gaming because you’re working on your timekeeper. Remember there are two other aspects which need to be worked on, too.
- Perception of Time (Tool 1): Busy vs. Productive: I explain this one more in the tools for dopamine but where the timekeeper is concerned, it’s great for gaining clarity. Notice how the foundation behind busy work is laced with starting the day with one false assumption of time and ending it with the reverse but equally false assumption The busy person exaggerates the amount of time a long to-do list will take; then, as the day progresses, they get more triggered by time itself. In so doing, the busy person exaggerates the amount of time left in the day as meaning there is no time left at all.
- Perception of Time (Tool 2): Yoga: Trauma 1) feels infinite, 2) is stored in the body and 3) it therefore causes us to doubt our ability to cope through stressful situations. This is why yoga is so popular for treating trauma. Where the timekeeper is concerned, it’s using one’s body to practice enduring unpleasantness (uncomfortable poses) while having a set time for when the unpleasantness will end (e.g., Holding the pose for ten beats or ten breaths).
See also Hippocampus, as it influences the Timekeeper.
See also under Section 3: Body Chemical hacks – Dopamine.
Watchtower:
- Interoception: This is absolutely the key element for strengthening the watchtower. Our emotions are in our bodies, which affect our posture, our body language (e.g., slight curl in shoulders or leaning on heels in a tense situation), which feeds our nervous system and keeps us stuck. The only means of changing this system is to look inward and develop a compassionate understanding with what’s going on and where, in our bodies, we feel this. In fact, this is so important to the watchtower, the other tools listed here are different means of achieving interoception.
- MABT: (Mindful Awareness in Body-oriented Therapy): This is a touch therapy that guides one towards noticing and understanding body tension areas (known as developing “body literacy”) and how to use that to access one’s emotions. The therapist then guides one through the release of the emotions, which helps to release where it’s been stored in the body. In a lot of ways, it’s like a therapist guided version of progressive muscle relaxation. It’s particularly useful for alexithymics or those with a dissociative disorder, due to the difficulty they may have tuning into body sensations.
- Mindfulness Meditation: Meditation is all about tuning inward. Mindfulness is the focus on the now using your five senses. Put the two together, it’s the practice of tuning into what’s happening on the inside right now.
- Progressive Muscle Relaxation: This is a process of slowly tensing and then slowly relaxing one targeted muscle group at a time. Starting with the feet, then calves, thighs, hips and so on. Hence, its namesake, “progressive” as you’re 1) progressively relaxing the muscle group and 2) progressing upwards in your body. It’s important to use mindfulness to tune into and notice any leftover tension, as well as whether any unresolved emotions are stored there.
See also under Section 2: Nervous System -Vagus Nerve, as some tools may apply.
Section 2: Nervous System
ANS:
- Somatic Healing: (miscellaneous list) Massage Therapy; Neurofeedback; Nutrition; Rebirthing; Reichian; Rolfing; Rosen Method Body Work; Somatic Experiencing; TRE (Trauma Release Exercises); Sensate Focusing; Yoga
See also in Toolbox 1: Armoring; Paradoxical Breathing.
Vagus Nerve:
- Nutrition: Omega 3; probiotics, especially fermented foods; prebiotics, especially a variety of fruits and vegetables.
- Auditory (2): Any kind of 1) binaural beats are highly effective, with theta frequency being the most effective. Bonus, there’s an abundance of them for free on YouTube. Ear buds are required, lest you will hear nothing without them. Listening to2) music that makes you feel calm or happy is beneficial.
- Breathing Techniques (3): 1) Valsalva Maneuver; 2) Diaphragmatic Breathing; 3) Conscious Breathing but this last one is an umbrella term in itself; what you’re going for here is to try and slow your breathing down to 5-7 breaths per minute. The other two listed are a keyword search away on learning their how-to’s. In Toolbox 1 for managing Anxiety (1), I gave you three golden rules for Breathing Techniques. Those rules apply double when working with the vagus nerve.
- Vocal: Overall emphasis here is using those vocal cords and practice awareness of the vibration you feel in your throat and chest when you do so. Humming, singing, even gargling will stimulate the vagus nerve. Where humming is concerned, (and yes, humming your favorite tune is also beneficial to the vagus nerve) Buzzing Bee (often used in yoga) is worth your time looking up.
- Body (2):1) Vagus Nerve Exercises are a keyword search away, from diagrammed how-to’s to YouTube videos. It’s a great option for those who don’t like the intensity of yoga. These typically involve far more comfortable type of poses with emphasis on the neck and torso (where the length of the vagus nerve stretches). 2) Yoga is a great option because it’s so well rounded where the vagus nerve is concerned. Yoga utilizes not only the body but breathing and sometimes (vocal) humming along with it. Yoga also tends to trigger “tummy gurgling”, a sign of digestion activity, which is one of the things you want for the vagus nerve.
See also under Section 3: Body Chemical hacks – Cortisol-Serotonin (balance of)
Section 3: Body Chemical Hacks
Cortisol-Serotonin (balance of):
- Nutrition: Plant based foods, lean proteins and high fiber are essential for better gut health. Foods rich in the amino acid, tryptophan will boost your serotonin levels naturally. Also, if your cortisol levels are low, adding high anti-inflammatory food to your diet is recommended.
- Supplements (2): 1) Ashwagandha is a plant-based supplement that helps calm the nervous system. 2) 5-HTP is the over-the-counter name for boosting serotonin levels. Most of the supplements not only stabilize the mood but increase melatonin levels as well. (In other words, a possible side effect can be increased drowsiness.) If you are already on SSRI’s, taking this supplement is NOT recommended. Always be mindful of serotonin syndrome so that you can take it responsibly.
- Meditation: Its primary function is to calm the mind and the body. It reduces stress so that after a session, you’re more refreshed and able to see around your stress more clearly.
- Moderate (Outdoor) Exercises: Walking, Swimming, Cycling, for examples. A half hour of your time, five days a week stimulates the balance between cortisol and serotonin and not to mention, stabilizing your mood over time. Nature and light to moderate sun exposure produce the maximum benefits; so, if you’re not in inclement weather, try something outdoors as your first option.
- Reduce Stress: Allow yourself to relax and unwind and then ask yourself: What one thing can I do today that will make my life easier tomorrow? Then put the plan into action. Chronic stress tends to keep us stuck in survival mode, where “what’s easy today” (going through the same motions) will keep life hard tomorrow. Finding that one “hard choice today” and acting on it will ensure an easier tomorrow and a better outlook for the future.
- Yoga: This is a great one because it reduces stress on both mind and body through its focus on mindfulness. Remember: Mindfulness is that which trauma brain most despises but is the most essential tool for recovery. (How many times have you seen mindfulness included in these Toolboxes?) The fact that you can do this one indoors and with minimal equipment is a bonus.
See also Melatonin
Dopamine: (better habits for maintaining the pendulum balance)
- Nutrition: Foods rich in iron, vitamins B3, B6, and amino and folic acids. Also, moderate sun exposure is a great way to boost this.
- Reflections (x3) Journaling: A How-To Guide for Confidence Building: Coming Soon!
- Busy vs. Productive: This is particularly beneficial for workaholics, perfectionists and those who have trouble saying “no”. When we’re busy, we tend to go all in, get scattered in the process and neglect what’s meaningful (the endorphins side of the pendulum). This, in turn, erodes our executive function (the norepinephrine side of the pendulum) and then we “confirm” our self-worth by wondering why our best efforts are never good enough! A keyword search on Busy vs. Productive will provide you with rich insights on how to escape that hamster wheel by developing productive habits.
- HALT: (Hungry, Angry, Lonely, Tired) This is a mindfulness tool borrowed from addiction recovery. It’s for stopping and checking in on what’s behind the urge and then challenging it by developing better habits.
- STOP Isolating: Social isolation over time creates a dopamine deficiency. Symptoms of a deficiency include: depression; blunted emotions, like (Trauma Glossary 2) alexithymia and depersonalization; chronic fatigue; poor coordination; unfocused attention. If you identify with any of these symptoms and you’ve been isolating, go to Toolbox 1 and start with “Anxiety (Social) 2”. Follow the (see also/s) until you find something that may help you challenge your isolation habits.
See also Endorphins
Endorphins:
- Nutrition: Vitamin C, B3, B6; foods rich in amino acid; spicy food. *Fun fact: whenever we eat something spicy, the “pain killer” aspect of endorphins is released.
- Immediate Rewards: Endorphins release is the confidence building side of the dopamine pendulum. Giving yourself permission to experience joy over small accomplishments will go a long way in doing just that. Practice short term goals (goal of the day or week) with an immediate reward for achieving it. The more you dare to do so, the more you will develop trust in yourself, and the more you will be able to accomplish other things you had never dreamed of doing before.
- Exercise: Ever heard of the endorphin high? Athletes and runners have experienced this one and when I took up kickboxing for managing a painful flashback, so did I. (It helped that I imagined kicking my abusers’ butts on the bag in every session, but I digress.) The endorphin high lasts several hours, and it feels like there’s a force field surrounding your joy and no negativity can penetrate it. Even better, the comedown is gradual and there’s no “crash” involved, thanks to the release of GABA, the calming side of pleasure awareness.
- Laughter: Watch a comedy, spend time with hilarious people. Wherever there’s an opportunity to laugh, snatch it up!
See also Dopamine; GABA
GABA:
- Nutrition: Vitamin B6; cruciferous vegetables; tomatoes; beans; mushrooms; brown rice.
- Supplements: From GABA powder to gelatin pills, even GABA tea, you can find natural supplements over the counter. While research is still lacking, there is, to date, evidence of it being beneficial for both insomnia and relieving high stress.
- Gratitude: Due to GABA’s release as the gradual comedown of endorphins, taking the time to review and reflect on what has happened can be highly beneficial. GABA, after all, is effective on novel object memory, as well as working memory. In layman’s terms, there’s more curiosity than fear of new things. So, when the new experience is a positive one, taking a moment to mindfully acknowledge and reflect will go a long way in helping our brain help us better in the future.
See also under Section 1: Brain (parts of) -Control Panel (2) due to the basal ganglia, which is responsible for GABA’s release.
Melatonin:
- Nutrition: Omega 3 fatty acids; antioxidants; eggs; goji berries
- Supplements: Over the counter supplements are fine *for occasional use ONLY. Daily use of melatonin supplements over time will inhibit your dopamine levels. Also keep in mind that the supplements take a while to make you drowsy, so plan accordingly. It’s recommended that you start with 3mg, especially if you plan on sleeping fewer than eight hours and you need to be on your A-game the following day. The larger the dosage of melatonin, the greater the chance of “melatonin hangover” the morning after (fatigue, headache).
- Darken windows vs. Sunlight: This concerns the imbalance of melatonin. The trick with melatonin is understanding that it naturally rises in darkness but drops in the light. If your melatonin levels are low, try window treatments that darken the room; if your melatonin levels are high, open the curtains and let the sunshine in.
See also Cortisol-Serotonin (balance of); GABA
Oxytocin: (Positive interactions for challenging bad social memories)
- Nutrition: Vitamin D; vitamin C; magnesium; omega-3; tryptophan rich foods; avocado; spinach; watermelon; chamomile; coffee. Also sunlight, a rich, natural source of vitamin D.
- Animal Assisted Therapy: One great thing about oxytocin is, it’s released through all interactions, including the bond between human and animal. This relies on the unspoken language of bonding through physical action, which, incredibly, helps one practice social and communication skills. This is particularly beneficial to anyone whose trust in others has been so destroyed, that one has difficulty letting others in.
- Group “Therapy”: Sure, the traditional group therapy, or its creative cousin, drama therapy, are beneficial. But any kind of group get-together or outing counts, especially for those who are uncomfortable filling in those silent gaps in a one-on-one setting.
- 10 Penny Challenge: If you noticed Positive Feedback Loops as one of the tools listed for Negative Noticing in Toolbox 1, this one challenges you to practice this ten times a day. Start with 10 pennies in one pocket and each time you deliver a compliment, move one of your pennies to the other pocket. The goal is to get all 10 pennies moved to the opposite pocket from where they were when you started your day. This is a tool borrowed from managing the work environment (I know, not all managers practice this one) but it’s just as applicable to life, itself. It’s built on the principle that “There should always be something positive to see and something positive to say”. It’s all in your ability to first, notice, then, respond accordingly.