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Regulation That Starts Outside Your Body: Temperature, Sound, Pressure

Regulation That Starts Outside Your Body: Temperature, Sound, Pressure

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If you've sat through a body scan or regulation practice that didn't seem to work for you or your nervous system, or got asked to find an emotion in your chest and felt only nothing or experienced uncertainty or confusion or something similar to that, there are REASONS! And possible solutions, too. This is the what-to-do follow-up on interoception, and it walks through a body awareness practice that can start from a signal you can actually detect.Tuesday's episode (linked below) covered interoception, the nervous system's ability to read internal signals like heartbeat and hunger, along with alexithymia, the difficulty around identifying and describing emotions, both of which can run differently for a lot of neurodivergent people. Today is about what to do when your body doesn't hand over those signals in a usable form.I explain why the standard "notice it, then name it" instruction doesn't work well for brains with low interoceptive accuracy, and I walk through Tracking, a skill from my CRM (Community Resilience Model) training that doesn't include emotion-labelling by default and asks only whether a sensation is pleasant, unpleasant, or neutral. I also cover how to adapt it to external signals like temperature, sound, and pressure when internal ones aren't available or arrive late.CHAPTERS:0:00 The body scan that comes up blank, and why0:35 Recap: interoception and alexithymia from Tuesday1:24 Today's question: what to do when signals aren't usable1:43 What the standard instruction actually asks of you2:55 Why the body scan stalls for a structural reason3:43 The shift from CRM training: Tracking4:33 Dropping the emotion label, noticing pleasant, unpleasant, or neutral5:29 If this resonates, a different starting point6:14 Adapting tracking: external signals, working inward, late signals8:35 What still works when the inward route doesn't, and where coaching helps9:22 A guided temperature version, plus practice coachingRESOURCES & LINKS:Tuesday's episode on interoception and alexithymia (video) https://youtu.be/ZIVvkk6eMQIPractice coaching and booking link: https://jendehaan.com/coachingBlog posts: https://jendehaan.comWired Divergent podcast (guided temperature-based practice): https://jendehaan.com/wired-divergentNewsletter signup: https://jendehaan.com/newslettersAbout Audio and VideoThis show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.NEURODIVERGENT RESOURCES FROM JEN:Neurodivergent coaching (1:1): https://jendehaan.com/coachingGroup Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)Newsletter signup: https://jendehaan.com/newslettersWired Divergent videos: https://youtube.com/@jendehaanResources and blog posts: https://jendehaan.comSupport the showLike this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/supportWe love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytzWe have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8nddTranscriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqkSchedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZRAboutThis podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.This podcast was made in British Columbia, Canada by Jen deHaan.I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.DISCLAIMER:Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.Crisis & Support Resources: https://jendehaan.com/mental-health-resourcesFull Disclaimer: https://jendehaan.com/...
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