6 Ways to Create Safety in Your Nervous System and Feel Your Best

In this Simply Sarno webinar, Rebecca Tolin explains how creating a sense of safety in our nervous system lowers chronic pain, fatigue, insomnia, anxiety and other stress-related symptoms.
Read the companion blog here: www.rebeccatol....
For more on mind-body healing (called Tension Myoneural Syndrome or TMS by Dr John Sarno), visit: www.rebeccatol...
To try a free somatic meditation and subscribe to Rebecca's monthly blog, signup here:
www.rebeccatol...
HEALTHCARE DISCLAIMER
Rebecca Tolin is not a doctor or psychologist, and coaching is not meant to be a substitute for psychological counseling, therapy, or medical advice.
The contents and information in our Website and Services, including, but not limited to text, graphics, images, videos, blogs, articles, podcasts, resources, meditations, teachings, writing prompts, social media and other material contained therein (“Content”) are provided for informational and educational purposes only. The Content is not to be perceived or relied upon in any way as medical advice or mental health advice. PLEASE DO NOT DISREGARD, AVOID OR DELAY OBTAINING MEDICAL OR HEALTH RELATED ADVICE FROM YOUR HEALTH-CARE PROFESSIONAL BECAUSE OF SOMETHING YOU MAY HAVE READ ON OUR WEBSITE.
Content supplied by us, and all other presenters are not a substitute for professional psychological, psychiatric, or medical advice, diagnosis, or treatment. Participants should seek the advice of mental health professionals or other qualified health providers with questions regarding their conditions. You accept all risk for your reliance on any information we provide in our Content, or from others appearing on our Website.
Any statements or claims about the possible health benefits conferred by any foods, herbs or supplements have not been evaluated by the Food & Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
Please review our Terms and Conditions of Use ("TOU") here: www.rebeccatol...
#nervoussystemregulation #mindbodyhealing #chronicfatigue #chronicfatiguesyndrome #brainfog

[@larryfroot]

One term that hit me like a sledgehammer a while ago was 'maladaptive perfectionism'. Knowing this as my modus operandi was a hugely liberating moment. Now, good enough is good enough and that is wonderful.

[@rebeccatolinmind-bodycoach]

@larryfroot That's a revealing term! I like how Gabor Maté describes perfectionism as a coping mechanism learned in child, often to win approval or avoid punishing. Good enough is good enough indeed! So glad you're finding the liberating of a post-perfectionist modus operandi.

[@larryfroot]

@rebeccatolinmind-bodycoach Thank you. I adopted it to try and impress the completely and continually disinterested.

[@rebeccatolinmind-bodycoach]

@@larryfroot Ahh, that makes complete sense. I feel compassion that you experienced that when you needed interest, engagement and love, as we all do. These coping mechanisms serve us as the time but now, we can give that attention to ourself. I've found that Mindful Self-Compassion is an antidote to these traits, which is why I weave it into my course. Thanks for sharing Larry!

[@imlv2614]

So grateful for this webinars❤

[@sandradee6029]

Thank you for having such optimism and open minded views on healing ❤🙏

[@rebeccatolinmind-bodycoach]

@sandradownie6029 Thanks for your kind words! I hope my videos can support your healing too!

[@cooki47]

This is awesome and I have hope for the first time in 6 months with this long Covid fatigue and brain fog. The one thing I feel conflicted about is doing what you love in spite of the symptoms. I LOVE gardening and working in my yard. But every time I feel I can go out and get a bit done I crash for a couple days where I can't even go out and play with my dog. I'm definitely going to get the book and maybe reading it will cure me like I've heard a few others say. 😊

[@rebeccatolinmind-bodycoach]

@cooki47 I'm so happy that you have hope and for good reason! 🥰It's totally possible to overcome long covid fatigue and brain fog! About doing what you love, it can be helpful to learn the knowledge and practices before challenging yourself in a big way. But certainly, you can start imagining yourself gardening with ease and joy and then take small steps back into your garden! You might check out some success stories and also sign up for a free somatic meditation on my website. These meditations helped me recover and have helped many others! www.rebeccatolin.com/newsletter www.rebeccatolin.com/success

[@imlv2614]

This is gem of a video❤

[@jennypitts8465]

I wish they had mentioned fascia in their talk. Fascia is the most pain sensitive tissue in the body. Also the most abundant. Fascia doesn’t image on any of the standards CT, MRI, etc. Fascia houses the nervous system so perfectly fits with the whole discussion here.

[@rebeccatolinmind-bodycoach]

Great point, Jenny! In this mind-body work, pain can manifest in the fascia, muscles, joints or other areas. With TMS, it's generated by the brain, even though it's felt in the body (i.e. fascia) As long as someone has seen a doctor to rule out a structural issue, we don't isolate certain tissues in this work, since the pain is created by the brain and nervous system. I hope that helps!

[@jennypitts8465]

@@rebeccatolinmind-bodycoach I’ve been ungluing myself for over 3 years now after decades of increasing pain following an injury to my T-Spine - all from things you discuss here including child trauma. Fascia is incredible - I can literally feel it split apart and unwind itself now that i have more safety. An instant lessening of pain. Toxins released too. Thanks for mentioning the dogma in medicine. I had 6 surgeries and countless drugs before I finally woke up. Nearly died trying to find answers. It’s a shame practice lags so far behind actual science. They sure did make a lot of money off of me though and left me disabled. I rise like a Phonenix ✊🏼

[@rebeccatolinmind-bodycoach]

@@jennypitts8465 Oh Jenny, it sounds like you've been through great pain and suffering. I'm so sorry. I hear you on your frustration of how medicine lags behind science. And yet, it's so cool to read about your unwinding from pain, now that you feel safer! Safety is absolutely key for healing. And as you know, once we find our healing path, no one can deter us. Together, we rise! Thanks for your thoughts. I am happy you are finding your way into wellbeing again.

[@jennypitts8465]

@@rebeccatolinmind-bodycoach Thank you for your kind and supportive words. I do believe that Souls sign up to grow through suffering. Some Souls sign up for more suffering than others. What’s incredible is that once you heal the trauma, you become a healer, blessed with gifts from Spirit. And the bigger the traumas, the greater the healing capacity. So look out world because here I come 🙏🏼🤍 Love and Light to you 💫

[@rebeccatolinmind-bodycoach]

@@jennypitts8465 Absolutely! These symptoms are wake-up calls. As we heal, we have a healing influence on others and the world. It's a beautiful path and I'm so grateful for all the pain has taught me. It's wonderful to sense all your healing and growing Jenny! The light in me bows to the light in you.

[@marcelguldemond2523]

This is very interesting. I came to your video because you have other ones that mention ME/CFS in the titles. Many of these techniques have been incorporated into other CFS recovery programs, but item #4 on your list, Take Charge of your Life (don't avoid the activities you want to do) applies only to chronic pain, and would be very bad advice for people with MECFS and Long Covid to follow. People with MECFS need to pace ourselves very carefully, because if we push past our metabolic energy envelope, we will suffer Post Exertional Malaise and risk making our illness much worse. The danger signal we get when we over do it is for a very real danger to our system. Maybe in later stages of recovery, if we get to a point where our metabolism has more or less healed, then #4 might be applicable for people with ME/CFS.

[@rebeccatolinmind-bodycoach]

I completely hear you and thought the same way for the 13 years I suffered from ME/CFS. Unfortunately, that belief kept me stuck in a small bubble for well over a decade. Later, I learned that I was training my brain to think I could only do that much activity. It would alert me, through debilitating PEM symptoms, when I went out of that bubble. Our beliefs have a real influence on our subconscious mind and nervous system. WE want to shift our sense of perceived danger to one of safety. I was able to recover from being homebound by learning this knowledge, applying a series of somatic/nervous system practices and slowly expanding my activities through a process called graded exposure. I can now say I've worked with hundreds of people with ME/CFS and Long Covid who have expanded their activities through this approach! It's best to lay a strong foundation and go slow and steady before jumping in. You might watch my video with Jenny Jarman as she talks about how pacing kept her stuck and how she finally recovered! kzbin.info/www/bejne/o2TSimqppKt9j8Usi=g5W-m-xiEMl0t2Gt Jane Davies also speaks to this in her recovery story: kzbin.info/www/bejne/kIrGd61teM-Neq8 But do follow what feels right for you and I wish you the best with your recovery!

[@hannahmainwaring1112]

Love these videos with the three of you, thank you 🙏

[@rebeccatolinmind-bodycoach]

I'm glad to hear that Hannah! Those were a lot of fun and I'm glad they're helpful!

[@healinginteriors]

Such a calm, clear overview of TMS! Wow! So happy to have found you, Rebecca through Jim at the Pain PT. Looking forward to taking your course next month.

[@rebeccatolinmind-bodycoach]

I'm so happy you found me too, Donna! That's wonderful that you watched my video with Jim Prussack and have signed up for my course! I'm looking forward to supporting you! 💗

[@JS-pu6gc]

Thank you so much!!!! Amazing stuff!!!

[@rebeccatolinmind-bodycoach]

Thank you! I'm so glad you benefited from it!

[@IridescentJen]

i came across your material recently, it fits well with other work i've been doing the past few years and adds clarity, thank you! my question is how to work with severe chronic fatigue. i do have quite high pain levels and plenty of other symptoms/sensations but i ignore much of that because debilitating fatigue is the real impact here and sometimes i'm not sure how to adapt tools to deal with fatigue. i'm hoping that in time with establishing more safety in my brain, paying attention to those 3 P's, and playing and enjoying myself more that it will trickle down and affect the physical level, so i can stand and walk again. i can understand working around/pushing through pain (safely) if there are no actual injuries or structural issues but pushing fatigue doesn't work the same way. how would you recommend going about it?

[@rebeccatolinmind-bodycoach]

It's my pleasure! I'm glad you're on the mind-body path and are doing great work. Thanks for your great thoughts and questions! Even through fatigue has different sensations and limitations than pain, we work with it in the same way. When you have extreme fatigue you can't push past, try to accept it and take the rest you need. In this case, you want to soothe your mind by reminding yourself you are safe and okay. You can also practice somatic tracking with the fatigue, which helped me a ton! Here's a free audio on my blog: www.rebeccatolin.com/blog/somatic-tracking Also, turn your mind to something more engaging so it doesn't ruminate on the fatigue. Other times, you may be able to do a little bit more activity. Stay present to body sensations, remind your brain that there's nothing physically wrong with you, and increase your movement as you can. The primary goal is to find acceptance and peace in your mind, even if you have significant fatigue. As Dr. Schubiner says, avoid the 5 F-words of fixing, fighting, focusing, forcing or frustrating. Work with where you, convincing your brain that the fatigue is a false signal of danger. Cultivate whatever brings lightness and relief, and keep working with the TMS principles. Schubiner's book "Unlearn Your Pain" is an excellent guide and works for pain, fatigue and other mind-body symptoms. I hope this helps and with you the very best!!

[@robinelliott5561]

Can this apply to PAWS (post acute withdrawal syndrome) when people who have gone through a debilitating & terrifying tapering off of a prescribed benzodiazapine (which causes a downregulatiin of the Gaba receptors and upregulation of glutamate excitatory neurotransmitters). Some people are having debilitating symptoms years off benzos. ​@@rebeccatolinmind-bodycoach

[@esmeescriven9184]

Does the taking back our life and outcome independence also apply to fatigue? Surely there’s a risk of causing PEM or a bigger crash? Xx

[@rebeccatolinmind-bodycoach]

Yes, absolutely! Any mind-body symptoms can flare when we challenge our triggers. The way we retrain our brain that those activities are safe is by taking small steps with outcome independence. This is how I recovered from fatigue, brain fog and other CFS symptoms. When I was avoiding those activities, it reinforced that they were not safe. We also want to have other tools in place like somatic tracking and affirmations. I hope this helps!

[@hysca5]

Great video. I learned a lot 👌🏼

[@rebeccatolinmind-bodycoach]

Thank you Lisa! I'm so glad you benefitted from this video.

[@grahamkeil2253]

Thank you so much

[@rebeccatolinmind-bodycoach]

You're most welcome Graham!

[@diaryofmadaleine6648]

Awesome! Thank you so much for your work!

[@rebeccatolinmind-bodycoach]

It’s my pleasure! I’m so glad you enjoyed this video.

[@nicolehoffmann8630]

@@rebeccatolinmind-bodycoach Rebecca, I really agree with your approach,and what is driving chronic illness.but what if one goes into fight and flight when trying making your body feel safe,it almost feels like retraumatazation and my body does n trust me.no matter how slowly I go or whatever I try I always end up in symphatetic overdrive and get worse.do you have any idea to this? Thanks

[@rebeccatolinmind-bodycoach]

@@nicolehoffmann8630 That's such a great question Nicole and it's hard to give one generic answer because it's different for each person. But if you're trying to make yourself feel safe and it activates flight or fight, that's not the tool or approach for you at that moment. Or, a person may be using the tool or approach with an attitude of pushing away the symptom for fixing themselves, both of which scare the nervous system more. We want to become very mindful, noticing our body's reactions with a witnessing quality and even bringing in self-compassion. I've found Kristin Neff's work in her book Self-Compassion to be really helpful for this. You acknowledge the symptom, and shower yourself with kindness for suffering like this. Then ask your deep self, what do I really need right now? Respect where you're at now and be kind to yourself. I hope this helps!

[@rebeccatolinmind-bodycoach]

@@nicolehoffmann8630 Here's a blog that outlines this! www.rebeccatolin.com/blog/recover-from-chronic-pain

[@nicolehoffmann8630]

@@rebeccatolinmind-bodycoach thank you ..

[@italiabionda5543]

Some of us have health anxiety and just hearing names of diseases terrifies us.

[@rebeccatolinmind-bodycoach]

I so hear you! Thanks for sharing. Fortunately, with this approach, we can retrain our brain around triggers!

[@kaydlc11]

Yes! 100%

[@KrishnaBhaavin]

Loved the presentation. Thank you to all three of you. If I may ask, do you see a correlation between space weather(cosmic planetary ascension events like solar flares, solar winds, moon cycles, Schumann Resonance etc) and the TMS symptoms and also with our capacity to navigate through them? Thank you in advance.

[@rebeccatolinmind-bodycoach]

It's always nice to hear from you Krishna! I'm so glad you enjoyed this talk. I imagine that we are certainly affected by planetary events but it's not something I've studied much. I used to follow Jyotish but have found that just "being with" myself to be more empowering that focusing on outer forces I cannot control (whether astral, human, animal other otherwise). No matter what events affect us, we can ask "how is this making me feel emotionally?" and "what do I need right now?" There's value in all approaches but this is my take!

[@KrishnaBhaavin]

@@rebeccatolinmind-bodycoach sure. My observation is that my capacity to ask these questions itself is diminished or enhanced based on the space-weather. Thank you, Rebecca for taking the time to answer.

[@rebeccatolinmind-bodycoach]

@@KrishnaBhaavin I hear you and that makes sense Krishna. May you self-compassion for yourself in the challenging moments. 🥰

[@KrishnaBhaavin]

@@rebeccatolinmind-bodycoach thank you.

[@Nonessential888]

Rebecca starts at 35 minutes 🎉

[@rebeccatolinmind-bodycoach]

Thank you!

[@sumitgehlot23]

Hey i have penile pain and frequent urination starts at any time of day if not starts i will have feeling of urge to pee all day my all reports are normal doctor say its anxiety I am now in very much fear ....can you help me

[@rebeccatolinmind-bodycoach]

I'm so sorry, my heart goes out to you. If you don't have any signs of infection or other pathological conditions after being evaluated by a doctor, these symptoms are typical mind-body ones. I myself dealt with interstitial cystitis, with frequent urination, burning and bladder pain, and have recovered through this approach. We talk about the ways to recover in my Be Your Own Medicine course which starts very soon! www.rebeccatolin.com/course

[@lindareif584]

I have reflux & was found to have gastritis (endoscopy). Does this fall into the TMS camp or does it need to be addressed medically.? TY

[@rebeccatolinmind-bodycoach]

Hi Linda, Great questions. While I can't give you medical advice, there's some good peer-to-peer accounts on the TMS wiki site: www.tmswiki.org/ppd/Gastroesophageal_Reflux_Disease_(GERD) www.tmswiki.org/ppd/Q%26A:_What_is_the_relationship_between_food_intolerance_and_PPD/TMS%3F If you still have questions, you might consider emailing Dr. Howard Schubiner, who is kind enough to email people back! No matter what the symptoms, working with our emotions and thoughts can be highly beneficial!

[@lindareif584]

Rebecca Tolin Mind-Body Coaching Thank you for this info!

[@rebeccatolinmind-bodycoach]

@@lindareif584 My pleasure Linda! 💖

[@giselevandendorpe9129]

I follow Dan Buglio dayley he has the same view as Rebecca about TMS

[@catherinek5221]

❤

[@smarie8273]

What book?

[@rebeccatolinmind-bodycoach]

I recommend Howard Schubiner's Unlearn Your Pain (which also addresses fatigue and many other symptoms) as well as John Sarno's The Mind-Body Prescription. You'll get both the knowledge and practices in Schubiner's book, the best $25 I've ever spent!

[@diptisharma7980]

Rebecca please tell me what u had inward ankle swelling and edema(swelling)in feet ??how to cure ?

[@rebeccatolinmind-bodycoach]

I did not have those symptoms and it's best to get them checked by a licenses physician just in case.

[@diptisharma7980]

@@rebeccatolinmind-bodycoach thanks rebecca

[@diptisharma7980]

@@rebeccatolinmind-bodycoach good morning according india 🙏😊

[@MsBuffalopoo]

I am the opposite from Rebecca, in that, my anger increases as I read the NYTimes because I recognize the lies and missing pieces of information. This makes me feel less safe. So…we are all individuals.

[@rebeccatolinmind-bodycoach]

@MsBuffalopoo Absolutely! We are all unique. Part of healing is learning to attune to your needs and to honor them! One question I like to ask is "What makes me feel safe?" Fyi, I don't like consuming much mainstream media these days either!

[@NEChristo]

Voodoo? Seriously? No. For the love of God stay away from voodoo. What in the world?

[@rebeccatolinmind-bodycoach]

Hello! Where did you hear voodoo? Sorry, this is an older video so I'm not sure what you're referring to but the practices I teach are science-based!

[@NEChristo]

@@rebeccatolinmind-bodycoach it’s right on the list of resources near the beginning of video

[@NEChristo]

Somewhere around minute 10 in list if things to try just like it’s normal lol idk

[@rebeccatolinmind-bodycoach]

@@NEChristo I see what you mean! That was in another person's presentation. But I believe that Jim's point was that when people think something will work, it can activate the placebo effect. But he wasn't suggesting voodoo, and I'm certainly not! Thanks for pointing that out.Mind-body healing is based on neuroscience!

[@NEChristo]

@@rebeccatolinmind-bodycoach thank you for your response