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The Fight Back Project

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25.01.2022 nteroception is the perception of sensations from inside the body (1). It's your brain's way of telling you that you are currently sitting in a chair (you feel the pressure against your legs) and that you wish you had a snack (a pang in your stomach). A lack of interoceptive awareness is linked to emotion disorders including anxiety and depression (2) as well as PTSD (3). Following trauma, common adaptive responses include hypo and hyper arousal (4) or too little and too ...much interoception. The key word that David Emerson recommends Trauma Sensitive Yoga facilitators use to encourage interoception is: notice (5) Notice your feet on the ground Notice your butt in the chair Notice a stretch in your arm Notice the fatigue in your thigh Once survivors can notice these sensations, they can start to notice other interoceptive sensations like anxiety at the onset and then CHOOSE how they want to respond instead of automatically overreacting or dissociating. DM me to learn more about referring patients. References: 1. Price, C. J., & Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Frontiers in psychology, 9, 798. https://doi.org/10.3389/fpsyg.2018.00798 2. Paulus, M. P., & Stein, M. B. (2010). Interoception in anxiety and depression. Brain structure & function, 214(5-6), 451463. https://doi.org/10.1007/s00429-010-0258-9 3. Farb, N., Daubenmier, J., Price, C. J., Gard, T., Kerr, C., Dunn, B. D., Klein, A. C., Paulus, M. P., & Mehling, W. E. (2015). Interoception, contemplative practice, and health. Frontiers in psychology, 6, 763. https://doi.org/10.3389/fpsyg.2015.00763 4. Taylor, A. G., Goehler, L. E., Galper, D. I., Innes, K. E., & Bourguignon, C. (2010). Top-down and bottom-up mechanisms in mind-body medicine: development of an integrative framework for psychophysiological research. Explore (New York, N.Y.), 6(1), 2941. https://doi.org/10.1016/j.explore.2009.10.004 5. Emerson, D. (2015). Trauma-sensitive yoga in therapy: Bringing the body into treatment. W W Norton & Co. #trauma #depersonalization #posttraumatictour #traumatology #traumatic #neurology #disorder #raiseawareness #traumarecovery #ptsdrecovery #traumainformed #panicdisorder #abusesurvivor #childhoodtrauma #healingtrauma #stigmafree #overthinking #psychologist #neuroscience #survivors #notalone #mentalhealthawareness #awareness #mentalillness #notice #traumasensitiveyoga #davidemerson #tctsy #interoception

24.01.2022 Agency starts with what scientists call interoception, our awareness of our subtle sensory, body-based feelings: the greater that awareness, the greater our potential to control our lives. Knowing what we feel is the first step to knowing why we feel that way. If we are aware of the constant changes in our inner and outer environment, we can mobilize to manage them. ... - Bessel Van Der Kalk @thebodykeepsthescore DM me for more information about referring patients #selfforgiveness #womensmentalhealth #settingboundaries #emotionalregulation #copingstrategies #anxietysupport #selfaware #traumarecovery #traumahealing #mentalhealthawarenessweek #innerchildhealing #healingtrauma #traumasurvivor #anxietyfighter #mentalhealthcounseling #stressmanagement #counselling #anxietyawareness #boundaries #selfcompassion #awareness #healingjourney #itsokaytonotbeokay #besselvanderkalk #thebodykeepsthescore #interoception #tctsy

24.01.2022 Happy Friday Everyone! It’s been a tough week for Melbournians but I’m grateful to have backyard training planned for the weekend . What are you grateful for this week? . #girlswhofight #fightlikeagirl #gratitude #gratitudepractice #gratitudeattitude #mentalhealth #traumainformed #happiness #polyvagal #somaticexperiencing

22.01.2022 New Episode is out!! This was a really interesting interview and I feel like the content on The Fight Back Podcast is getting better every week! Let me know what you think of it I'd love your feedback!

22.01.2022 "Regulated emotion is attuned and adapted to relevant psychosocial and physical circumstances, optimizing opportunities to function in a restorative and growth-oriented manner. On the other hand, emotion dysregulation involves an emotional response that is out of proportion, erroneous or inappropriate with respect to the stimulus, and ineffective for achieving overall and consistent well-being. In its most intense and persistent manifestations, dysregulated emotion ca...n be characteristic of diagnosable anxiety, depression, and aggressive disorders as well as PTSD. Being responsive to interoceptive information allows an individual to be aware of an emotion cue early, and therefore to process, interpret and strategize at the onset of stressful events". (1) This means that some people that seem to "overreact" to events that logically shouldn't warrant so much emotion may be doing so due to past trauma. You may not have time to think about how you should react in situations because your body doesn't give you an interoceptive heads up. Mindful movement practices in which you take the time to notice what you feel in your body are key to strengthening your interoceptive muscles. This could be yoga, kickboxing, running, meditating, dance - whatever works for you! DM me for more information about how your patients can learn interoception in the programs taught at The Fight Back Project 1. Price, C. J., & Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Frontiers in psychology, 9, 798. https://doi.org/10.3389/fpsyg.2018.00798 #emotionregulation #selfforgiveness #womensmentalhealth #settingboundaries #emotionalregulation #copingstrategies #anxietysupport #selfaware #traumarecovery #traumahealing #mentalhealthawarenessweek #innerchildhealing #healingtrauma #traumasurvivor #anxietyfighter #mentalhealthcounseling #stressmanagement #counselling #anxietyawareness #boundaries #selfcompassion #awareness #healingjourney #itsokaytonotbeokay #interoception #MABT #psychologyresearch

22.01.2022 Recent years have witnessed a surge of interest on the topic of interoception due in part to findings highlighting its integral role in emotional experience, self-regulation, decision making, and consciousness. (1) Interoception refers to the process by which the nervous system senses, interprets, and integrates signals originating from within the body, providing a moment-by-moment mapping of the body’s internal landscape across conscious and unconscious levels. (1) Min...dfulness-based stress reduction, yoga, and other meditation/movement-based treatments may be aimed at improving meta-cognitive awareness of mindbody connections by systematically attending to sensations of breathing, cognition, and/or other modulated body states (e.g., muscle stretching). (1) DM to learn more about how I apply the growing body of research into interoception with my clients at The Fight Back Project 1. Khalsa, S. S., Adolphs, R., Cameron, O. G., Critchley, H. D., Davenport, P. W., Feinstein, J. S., Feusner, J. D., Garfinkel, S. N., Lane, R. D., Mehling, W. E., Meuret, A. E., Nemeroff, C. B., Oppenheimer, S., Petzschner, F. H., Pollatos, O., Rhudy, J. L., Schramm, L. P., Simmons, W. K., Stein, M. B., Stephan, K. E., Interoception Summit 2016 participants (2018). Interoception and Mental Health: A Roadmap. Biological psychiatry. Cognitive neuroscience and neuroimaging, 3(6), 501513. https://doi.org/10.1016/j.bpsc.2017.12.004 #dontsufferinsilence #anxiety #mentalheathawareness #mentalhealing #bpdwarrior #panicattack #anxietysupport #mentalhealthblogger #itsokaytonotbeokay #traumarecovery #gethelp #itsoktonotbeok #mentalhealthmonth #bipolarawareness #dissociation #anxietyhelp #struggles #depressionawareness #mentalhealthwarrior #chronicfatigue #howamifeeling #actuallyborderline #anxietydisorders #anxietyquote #anxietyisreal #interoception #research #mbsr #meditation

21.01.2022 How do you ground yourself? When you face your fears and your anxiety starts to rise, how do you return to your body? When the little voice telling me I can’t do something gets louder and threatens to hijack my emotions, this is my go-to grounding strategy. ... I close my eyes, take 3 slow breaths and try to notice whether my left or right foot feels heavier against the floor. How do you ground yourself? #mentalhealth #grounded #meditation #mindfulness #girlswhofight #mma #muaythaigirls #muaythai #mmagirls #shapeme #fightlikeagirl #thefightbackproject #fightback Photo from the talented W.L Fight Photography

21.01.2022 Why do people always say martial arts saved me? . This has become the key theme for The Fight Back Project and I’m obsessed with hearing all the varied answers . UFC strawweight Mallory Martin told me how martial arts gave her an outlet when her father died and when she was battling anxiety. ... . What was your favourite part of this episode? . . #martialarts #traumainformed #traumainformedmartialarts #traumainformedkickboxing #mma #mmagirls #girlswhofight #fightlikeagirl #therapy #anxietyfighter #anxiety #noonecansaveyou #askforhelp #ufcgirls #ufcfightnight175 #ufc #womenfighters #traumatherapy #anxietyrelief #anxietyhelp #mindgym #mentaltraining #mentalhealth See more

19.01.2022 Have you tried kickboxing? What do you love about it? For me, I have always loved the empowering feeling of kicking and punching things. I love testing myself at training and in the ring. I love the friendships I’ve made and being around people that help me grow to their level. If you haven’t tried kickboxing - what is holding you back? What would need to happen for you to take that leap? ... #martialarts #muay Thai #muaythaigirls #girlswhofight #fightlikeagirl #fightlikeagirl #traumainformed #traumainformedkickboxing #traumaibfornedmartialarts #mma #kickboxinggirl #kickboxing #mentalhealth #reclaimyourstrength #endvaw #takeshape #shapeme #womensfitness #metoo #therapistsofinstagram See more

19.01.2022 Understanding the Window of Tolerance for Sporting Performance. . . The Inverted U hypothesis is the idea that the more hyped you are the better your performance gets. Once you get too hyped though, your performance gets worse. Hence the name - the relationship between performance and arousal looks like an upside down letter U. Think about fighting. Sometimes a fighter will just not be able to ‘turn it on’ in the ring. They just don’t do enough to get the win. Sometimes (thi...s has happened to me a lot) fighters get overwhelmed by emotion and swing wildly. . . . We like to think we have control over all our decisions. The truth is we often make decisions from our Emotional Brain Whenever we become hyper or hypoaroused, our emotional brain overrides our cognitive decision making. Everyone has felt a time when they couldn’t control their reaction, emotion spilled out and you threw a tantrum, yelled at someone or burst into tears. Maybe you’ve even gone numb and been unable to move or function. The window of tolerance is a mental state in which you can integrate emotions with logic. . . When I superimposed the window of tolerance over the inverted U hypothesis I realised they’re the same thing! #mindblown . I’m order to perform well. In order to learn new skills. You MUST be within you window of tolerance. If you have a small window of tolerance - for whatever reason but often due to unresolved past trauma - it will be harder to stay in your window of tolerance during sports like kickboxing. So what should you do? You need to both expand your window of tolerance, and stick to activities that don’t push you past your window of tolerance. A therapist can help expand your window of tolerance. Once you know where your window of tolerance is a trauma informed instructor can help you spend time close to the edge of your window of tolerance. It does not help to spend too much time in hypo or hyperarousal - that can be traumatising. A trauma-informed kickboxing teacher will give you permission to work slowly, at your pace, until your body starts to know that the techniques are safe. Once you feel safe you can learn to feel empowered. #windowoftolerance See more

19.01.2022 Second episode and first first episode is live on the podcast! Listen to me talking about why martial arts make us happy https://podcasts.apple.com//the-fight-back-po/id1517269742

19.01.2022 I invite all women in the fight back project to repeatedly ask themselves what they can notice happening in their body During the warm up they are invited to close their eyes and notice the parts of their body in contact with the chair We experiment with stretches involving the muscles which will feature in the technique section of the session. The women are invited to notice sensations such as stretching and tensing. ... While practicing kickboxing techniques women are invited to recall the muscles they felt during the warm up and notice what they feel in those same areas. When we sample intensity women are invited to experiment with whatever feels like intensity for them for 10-15 seconds followed by 30 seconds of grounding. While grounding the women are invited to notice their feet on the floor, their breath or their pulse, they can choose. In the cool down we repeat the practice from the warm up. DM me to recieve a copy of my pilot report and learn more about referring patients. #trauma #depersonalization #posttraumatictour #traumatology #traumatic #neurology #disorder #raiseawareness #traumarecovery #ptsdrecovery #traumainformed #panicdisorder #abusesurvivor #childhoodtrauma #healingtrauma #stigmafree #overthinking #psychologist #neuroscience #survivors #notalone #mentalhealthawareness #awareness #mentalillness #notice #interoception #tctsy

19.01.2022 If you like, you could take a short rest from Facebook and take a seat on the floor. You might like to reach one leg out in front of you and reach toward your toes. You can choose how far you want to bend forward. ... You might notice a stretch down the back of your leg. Perhaps you can notice your hamstring. Perhaps you can notice your calf. Perhaps you can notice both. Mindful stretching is a wonderful way to enter the present moment. It's also one of the keys to learning that interoception is a safe practice. What do I mean by interoception? Interoception is the perception of sensations from inside the body (1). Trauma survivors sometimes stop paying attention to the sensations inside their body as a survival strategy. In the long term this leads to anxiety and depression (2) as well as PTSD (3). DM me to learn more about how my clients practice interoception while kickboxing 1. Price, C. J., & Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Frontiers in psychology, 9, 798. https://doi.org/10.3389/fpsyg.2018.00798 2. Paulus, M. P., & Stein, M. B. (2010). Interoception in anxiety and depression. Brain structure & function, 214(5-6), 451463. https://doi.org/10.1007/s00429-010-0258-9 3. Farb, N., Daubenmier, J., Price, C. J., Gard, T., Kerr, C., Dunn, B. D., Klein, A. C., Paulus, M. P., & Mehling, W. E. (2015). Interoception, contemplative practice, and health. Frontiers in psychology, 6, 763. https://doi.org/10.3389/fpsyg.2015.00763 #yoga #8limbs #yogatherapist #yogapanama #atlyoga #forwardfold #yogainspo #yogaoutdoors #yogaislife #heartopener #yogameditation #metta #yogaphilosophy #thaiyogamassage #flowyoga #yogaeverydamday #outdooryoga #yogilife #feeltheyogahigh #yogatherapy #meditation #mindfulness #yogainspiration #yogapose #yogajourney #interoception #tctsy #traumasensitiveyoga

18.01.2022 If you like, you could take a short rest from Facebook and take a seat on the floor. You might like to reach one leg out in front of you and reach toward your toes. You can choose how far you want to bend forward. ... You might notice a stretch down the back of your leg. Perhaps you can notice your hamstring. Perhaps you can notice your calf. Perhaps you can notice both. Mindful stretching is a wonderful way to enter the present moment. It's also one of the keys to learning that interoception is a safe practice. What do I mean by interoception? Interoception is the perception of sensations from inside the body (1). Trauma survivors sometimes stop paying attention to the sensations inside their body as a survival strategy. In the long term this leads to anxiety and depression (2) as well as PTSD (3). DM me to learn more about how my clients practice interoception while kickboxing 1. Price, C. J., & Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Frontiers in psychology, 9, 798. https://doi.org/10.3389/fpsyg.2018.00798 2. Paulus, M. P., & Stein, M. B. (2010). Interoception in anxiety and depression. Brain structure & function, 214(5-6), 451463. https://doi.org/10.1007/s00429-010-0258-9 3. Farb, N., Daubenmier, J., Price, C. J., Gard, T., Kerr, C., Dunn, B. D., Klein, A. C., Paulus, M. P., & Mehling, W. E. (2015). Interoception, contemplative practice, and health. Frontiers in psychology, 6, 763. https://doi.org/10.3389/fpsyg.2015.00763 #yoga #8limbs #yogatherapist #yogapanama #atlyoga #forwardfold #yogainspo #yogaoutdoors #yogaislife #heartopener #yogameditation #metta #yogaphilosophy #thaiyogamassage #flowyoga #yogaeverydamday #outdooryoga #yogilife #feeltheyogahigh #yogatherapy #meditation #mindfulness #yogainspiration #yogapose #yogajourney #interoception #tctsy #traumasensitiveyoga

18.01.2022 If you’ve ever been hard on yourself for struggling with anxiety despite all the mental work you’ve put in you need to listen to this episode with UFC strawweight @malloryy_martin Mallory has always been tough and has really worked on her mindset but before her most recent fight she really struggled with anxiety. After her comeback win over Hannah Ciphers at @ufc Fight Night 175 she told Hannah you saved me. This episode is the story of all the times Martial Arts has... saved Mallory’s life and how she has worked through anxiety and depression. Check it out on Apple podcasts, Spotify or YouTube https://podcasts.apple.com//the-fight-back-p/id1517269742 #martialarts #traumainformed #traumainformedmartialarts #traumainformedkickboxing #mma #mmagirls #girlswhofight #fightlikeagirl #therapy #anxietyfighter #anxiety #noonecansaveyou #askforhelp #ufcgirls #ufcfightnight175 #ufc #womenfighters #traumatherapy #anxietyrelief #anxietyhelp #mindgym #mentaltraining #mentalhealth

18.01.2022 New Episode with Meesh Hall is out now! https://youtu.be/shpZ7acc0A8

16.01.2022 Admitting to yourself that you need help can seem so difficult Reaching our for help does not mean that you are weak. Reaching out for help means you are brave and strong and choosing to push forward through the darkness that seeps into all our minds . I see you battling your demons. Don’t forget it takes an army, a team to go into battle . More on this in my interview with Mallory Martin on The Fight Back Podcast... #martialarts #traumainformed #traumainformedmartialarts #traumainformedkickboxing #mma #mmagirls #girlswhofight #fightlikeagirl #therapy #anxietyfighter #anxiety #noonecansaveyou #askforhelp #ufcgirls #ufcfightnight175 #ufc #womenfighters #traumatherapy #anxietyrelief #anxietyhelp #mindgym #mentaltraining #mentalhealth

16.01.2022 No one is coming to save you. You won’t get help if you don’t ask for it. It’s scary but you can do it. I see you and I believe in you. @malloryy_martin asked for help. Have you? . #girlswhofight #mmagirls #fightlikeagirl #traumahealing #anxietyexplained #anxietyhelp #ufcgirls #ufc #girlfighter #noonecansaveyou #traumatherapy #mentalhealth #fightanxiety #fightanxietywithfitness

15.01.2022 Tomorrow on the podcast I’ll be talking about some of the additional benefits to combat sports for improving mental health. . . This is a really interesting topic that I’ll be coming back to multiple times on the podcast. Physical activity alone is beneficial for mental health, but when the modality is martial arts we see greater benefits in cognition, social connections, less negative mental states and higher functioning in persons with diagnosed mental disorders. .... . I could yarn on about this for ages but I’ve kept it to 20 minutes - can’t wait to hear what you all think! . . . . @wlfightphotography #kickboxing#kickboxinggirl#muaythaigirls#muaythai#bjj#bjjgirls#traumainformed#mma#mmagirls#fightlikeagirl#girlswhofight#podcastersofinstagram#therapistsofinstagram#mentalhealthawareness#blackbelt#endvaw#wellness#exerciseformentalhealth See more

15.01.2022 This is exactly why The Fight Back Project and other Trauma-Informed martial arts programs are popping up all around the world. Walking around with the confidence that she knew how to defend herself made Lexi feel like less of a target. The first club you seek out might not be trauma informed, aware, or even kind. Keep searching. Martial Arts are for everyone

15.01.2022 You’re a survivor. You’re a fighter. You’ve been wishing your martial arts instructor was trauma informed. Or you want to start a martial art but you know you need a place that understands your trauma. But what does trauma-informed mean? This week on the podcast I asked @cvi09 from @sylboxing to explain how Shape Your Life is different from non trauma-informed boxing. These are some of the factors she discussed. . Women that have survived violence and trauma do not feel safe ...in their bodies. So we need to help them learn that their bodies are safe and that they are in charge. That means giving women options: they can hit the heavy bag or do a light warm up, or just watch. They get to pick a powerful fight name. They focus on being present in their bodies. They are brought into the ring on day 1. They don’t have to earn the right to box by demonstrating perfect technique because the focus in on their experiences - not on creating boxers or fighters. Space is held for difficult work to happen naturally. No big fuss is made over crying or shut downs or any emotional releases. Women choose when to stop, and when they’re ready to start again. Women are never asked to tell their story - they don’t have to relieve their trauma in order to join the program. . That’s trauma informed. . Does that all sound like a dream come true? Listen to this week’s episode to hear more about the amazing Shape Your Life Program and learn how being trauma-informed makes so much sense I’m the boxing ring . Any questions about anything Cathy and I discuss - let me know here or dm me anytime. I’m always here for you . #traumainformed #therapistsofinstagram #womensreality #radicalfeminist #reprorights #genderequality #radfem #victimblaming #feministmovement #radicalfeminism #polyvagal #mentalhealthprofessionals #wellness #mentalhealth #traumatherapy #traumainformed #womenfighters #fightlikeagirl #reclaimyourstrength #gettraumainformed #shapeme #myfeminism #endvaw #sexualassaultprevention #metoo #vaw #takeshape #somaticexperiencing See more

14.01.2022 When you are within your window of tolerance you can learn new skills and perform sport at a much higher level. When we prioritise mindfulness and respecting our needs and the needs of our training partners over the desires of our egos - magic happens. . Trauma-informed martial arts are the future. In Canada, they are the present! This interview with Shawn from @mindful_martial_arts is seriously fucking great. If you’re a human and you do a combat sport you will not want to ...miss this. . Shawn and I talk about how it is rare but possible to have a training environment in which you can speak your needs without any fear of judgement. That it’s possible to ALWAYS be able to say if the training is too much for you on that day for your mental space. We talk about the contrast between big gyms like Tristar and @mindful_martial_arts, Shawn’s experiences with working through childhood trauma while training mma and what it takes to create a truly mindful space for people to train in where their mental health is 100% respected. . If you’re a trauma survivor interested in MMA. Listen tomorrow. If you do combat sports and you want to gain perspective on yourself and your training partner’s trauma. Listen tomorrow. . Contrasted to my usual episodes, this episode is applicable for men and women. To all the guys I know in MMA. Listen. You will not regret giving up an hour of your time for this. I promise you. . #somaticexperiencing #traumainformed #mma #muaythai #bjj #girlswhofight #fightlikeagirl #mentalhealth #traumarecovery #sensorimotorpsychotherapy #therapistsofinstagram #mmagirls #mmaworld #mmatraining #personalgrowth #podcastersofinstagram See more

14.01.2022 Did my interview with @mindful_martial_arts inspire you to start BJJ? Meet your perfect female role model: @barkindjiwarrior . I’m going to keep bringing you stories like Shantelle’s to show you that other women have stepped onto the mat despite their trauma, and you can too . Shantelle has survived sexual abuse, racism, a challenging childhood, lateral violence, suicidal ideation, depression, anxiety and post-natal depression to become an outstanding role model, mother a...nd world champion. . Her story is a much needed inspiring listen during these difficult times. I hope her bravery in sharing her story helps you with yours This interview is up on the podcast now! . . #traumainformed #somaticexperiencing #gratitude #girlswhofight #fightlikeagirl #bjjgirls #girlsingis #howshewrestles #bjj #jiujitsu #blacklivesmatter #endvaw #vawaustralia #aboriginallivesmatter #sexualassault #endracismnow See more

13.01.2022 The Future of Martial Arts is Trauma Informed! Check out The Fight Back Project in The Guardian https://www.theguardian.com//you-feel-like-youre-getting-y

13.01.2022 If you like, you could put your phone down for a minute and experiment with stretching your shoulders. You might like to gently pull one arm across your chest. What do you notice? Can you notice a stretch in your shoulder? Perhaps you notice a stretch in your upper back? Perhaps you can sense where your forearms meet. ... Mindful stretching is a wonderful way to enter the present moment. It's also one of the keys to learning that interoception is a safe practice. What do I mean by interoception? Interoception is the perception of sensations from inside the body (1). Trauma survivors sometimes stop paying attention to the sensations inside their body as a survival strategy. In the long term this leads to anxiety and depression (2) as well as PTSD (3). DM me to learn more about how my clients practice interoception while kickboxing 1. Price, C. J., & Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Frontiers in psychology, 9, 798. https://doi.org/10.3389/fpsyg.2018.00798 2. Paulus, M. P., & Stein, M. B. (2010). Interoception in anxiety and depression. Brain structure & function, 214(5-6), 451463. https://doi.org/10.1007/s00429-010-0258-9 3. Farb, N., Daubenmier, J., Price, C. J., Gard, T., Kerr, C., Dunn, B. D., Klein, A. C., Paulus, M. P., & Mehling, W. E. (2015). Interoception, contemplative practice, and health. Frontiers in psychology, 6, 763. https://doi.org/10.3389/fpsyg.2015.00763 #trauma #depersonalization #posttraumatictour #traumatology #traumatic #neurology #disorder #raiseawareness #traumarecovery #ptsdrecovery #traumainformed #panicdisorder #abusesurvivor #childhoodtrauma #healingtrauma #stigmafree #overthinking #psychologist #neuroscience #survivors #notalone #mentalhealthawareness #awareness #mentalillness #stretch #tctsy #ptsd #notice #interoception

12.01.2022 It’s World Mental Health Day! Ask someone if they’re OK and support Em by donating

11.01.2022 Happy Friday!!! What’s one thing you’re happy about today? #martialarts #muay Thai #muaythaigirls #girlswhofight #fightlikeagirl #fightlikeagirl #traumainformed #traumainformedkickboxing #traumaibfornedmartialarts #mma #kickboxinggirl #kickboxing #mentalhealth #reclaimyourstrength #endvaw #takeshape #shapeme #womensfitness #metoo #therapistsofinstagram

11.01.2022 Why would Krav Maga help you heal from trauma? . Saturday August 14th 11am AEST // Friday August 13th 8pm CET . @breathe.burn.rise is coming on The Fight Back Podcast to share her journey healing through yoga, breathwork, reiki, somatic experiencing and Krav Maga. LIVE on the @fightbackproject Instagram!... . Come join in and ask us questions . #yoga#breathwork#reiki#somaticexperiencing #kravmaga #traumainformed #traumarecovery #traumahealing #livepodcast #fightlikeagirl #girlswhofight #mmagirls #kravmagagirls See more

10.01.2022 Have you been struggling lately? Feeling anxious? Judging yourself for not being more strong? This is your reminder that everyone has bad days. There is no shame is seeking help. Even with years of mental training @malloryy_martin struggled with anxiety this year. If you’re struggling and you need to talk. Message me here or directly anytime ... If you’re feeling too shy to reach out. I understand. Maybe try listening to this episode of The Fight Back Podcast to see that you’re not alone https://podcasts.apple.com//the-fight-back-p/id1517269742 #martialarts #traumainformed #traumainformedmartialarts #traumainformedkickboxing #mma #mmagirls #girlswhofight #fightlikeagirl #therapy #anxietyfighter #anxiety #noonecansaveyou #askforhelp #ufcgirls #ufcfightnight175 #ufc #womenfighters #traumatherapy #anxietyrelief #anxietyhelp #mindgym #mentaltraining #mentalhealth

09.01.2022 What makes The Fight Back Project trauma-informed? There are 3 main values I follow which guide the way I teach kickboxing and the content I include in the lessons. These are: Focusing on the person over performance Empowering participants with choice ... Understanding and making space for trauma How and why does this work? In short because our body and mind cannot be separated. Your body stores emotional habits derived from repeated responses to trauma. Trauma becomes 'stuck' in your body. It needs to be PHYSICALLY released. Scientists can now explain this through the polyvagal hierarchy, the 3 branches of the nervous system and the window of tolerance. I'll be explaining these concepts and showing you how I apply them this week in my workshop at the #beingbeyond event with Christina Chabrier Link in the comments to join

07.01.2022 The Fight Back Podcast has launched!!! Everyone that does martial arts knows that it's good for mental health. But why? This is a podcast where I explore martial arts and mental health, exercise habits and the connection to trauma. ... The first episode is very short. It's me talking about me and explaining why I started the podcast. Please check it out! https://podcasts.apple.com//the-fight-back-po/id1517269742

07.01.2022 Humankind is starting to notice that we all need to heal if different ways and it makes my heart so so full . Trauma-informed activities are popping up all over the world. Yoga, dance and breathwork have all become super accessible. Martial Arts are joining in! How amazing is it that there are people around the world all realising on their own (and with the help of research) that martial arts should be performed mindfully and that if you take a trauma-informed approach, mar...tial arts can be therapeutic. . The podcast episode that I released today is such a testament to this idea. I am so blessed to have been able to meet and chat with @mindful_martial_arts. And since we recorded the conversation you can hear it too! If you’re a true martial artist - this is a must listen. . Link is in my bio! . . #traumainformed#somaticexperiencing #gratitude #martialarts #mma #girlswhofight #fightlikeagirl #mmagirls #traumarecovery #therapistsofinstagram #sensorimotorpsychotherapy #podcastersofinstagram #mentalhealth #shapeme #takeshape #polyvagal #recovery #growth See more

04.01.2022 Yo @iamcardib knows what’s up with attachment theory. We humans rely on our relationships, especially early in life, to fully develop our capabilities. If we grow up with an inconsistent parent, we go through life believing we’re flawed. If we can’t form secure attachments, we don’t back ourselves to try things we aren’t certain we can do. As children, we believe everything that happens is our fault. If there are times that Mummy doesn’t want to look at me, then I must be fu...ndamentally flawed. I must be a bad person. Your adult self believes you’re flawed because someone else was inconsistent. . Trauma healing is always possible. You deserve to heal from your trauma. There is help. There is hope. . #traumahealing#attachmenttherory #attachmenttrauma #cardib #bardigang #somaticexperiencing #traumainformed #traumainformedkickboxing #traumainformedmartialarts #therapistsofinstagram #selflove See more

04.01.2022 Global estimates published by WHO indicate that about 1 in 3 women worldwide have experienced either physical and/or sexual intimate partner violence or non-partner sexual violence in their lifetime. My heart breaks for the women currently trapped in domestic violence situations due to COVID-19. Learning to fight won’t save you from domestic abuse. The most common response to trauma is to freeze, especially if you know your attacker. Professional MMA fighters have suffered d...omestic violence. But, learning to fight can help you release your trauma and feel empowered again. We need to end violence against women. We need to heal the victims. 35% of the women in the world need us. #womensreality #radicalfeminist #reprorights #genderequality #radfem #victimblaming #feministmovement #radicalfeminism #polyvagal #mentalhealthprofessionals #wellness #mentalhealth #traumatherapy #traumainformed #womenfighters #fightlikeagirl #reclaimyourstrength #gettraumainformed #shapeme #myfeminism #endvaw #sexualassaultprevention #metoo #vaw #takeshape #fightback #thefightbackproject #covid19

03.01.2022 HyperarousalWhen have you felt out of control? What did you do to bring yourself back down? . . You are hypervigilant and yet you have tunnel vision. Your sympathetic nervous system has been activated and your whole body is ready to fight or run away. Your cognitive decision making is offline and emotions have taken over. You can only perform actions that are deeply stored in your nervous system. .... . This was me in my first kickboxing fight. I cannot remember a single thing that happened. I’m lucky that my body has been doing karate since forever because my brain was in survival mode. To be honest I’ve been in this state in most of my fights. . . Look at my face here. Full of emotion. @pjayneybjj first pointed out that my face turns to full rage-mode in the ring. Being calm and present has been my focus for a while now. . . This is actually a type of grounding. Noticing facial expression is a form of being aware of your body and being present within it. Facial expressions themselves also affect our emotions. When we smile, that makes us feel happy - it’s not simply that we smile because we’re happy. When we frown, we feel angry. So for example say someone upsets you and you feel your face change. You might notice this change and put a smile on your face. The thing they did didn’t change, they haven’t apologised or anything like that, but you will feel differently about the situation. Maybe only for a few seconds but for long enough to make an adult decision about what reaction is appropriate. In the ring, controlling your face can prevent you from slipping into hyperarousal. Staying in your window of tolerance in the ring means you can integrate feedback from the coaches in your corner and follow a game plan rather than wildly swinging. . . When have you felt out of control? What did you do to bring yourself back down? . @wlfightphotography See more

03.01.2022 Interoception is critical to emotion regulation Not every physiological condition under observation by our interoceptive system reaches our consciousness (1). The fact that your brain has given you the heads up that you're hungry means that it considers increasing your blood sugars to be an important matter at this point in time. ... Before your brain assigned you the task of walking over to the fridge, your interceptive system noted a chemical drop in the sugar levels of your blood. Your brain might first have asked your liver or muscles for some sugar. In a perfect world you brain would have taken the energy from the fat stored on your hips - wouldn't that be the dream! Traumatized people generally have trouble focusing on inner sensations and perceptions (interoception) (2). Without being able to recognize inner sensations, it is very difficult to regulate emotions because you have little information to access how you feel. Interoception is critical to emotion regulation DM to find out more about how we can work together to help you patients practice interoception 1. Cameron O. G. (2001). Interoception: the inside story--a model for psychosomatic processes. Psychosomatic medicine, 63(5), 697710. https://doi.org/10.1097/00006842-200109000-00001 2. Van der Kolk B. A. (2006). Clinical implications of neuroscience research in PTSD. Annals of the New York Academy of Sciences, 1071, 277293. https://doi.org/10.1196/annals.1364.022 #selfforgiveness #womensmentalhealth #settingboundaries #emotionalregulation #copingstrategies #anxietysupport #selfaware #traumarecovery #traumahealing #mentalhealthawarenessweek #innerchildhealing #healingtrauma #traumasurvivor #anxietyfighter #mentalhealthcounseling #stressmanagement #counselling #anxietyawareness #boundaries #selfcompassion #awareness #healingjourney #itsokaytonotbeokay #interoception #besselvanderkalk #thebodykeepsthescore #tctsy

03.01.2022 How do I learn to empathise with what trauma feels like in the body? How do I continue to grow as a person? I try to find something that scares the out of me and do it. Martial arts is my favourite way to challenge myself but climbing scares me even more than fighting. I’m smiling in this video but just after it was taken I froze and had to come down the wall. I am not immune to being scared - I get scared all the time. When I climb sometimes I’m scared to fall, mostly I...’m scared of failing and looking stupid. I truly believe that regularly stepping out of your comfort zone helps you to learn that it’s OK to step out of your window of tolerance. How have you stepped out of your comfort zone this week? How do you plan to this weekend? . . . . . #getoutofyourcomfortzone #mentalhealthprofessionals #wellness #mentalhealth #traumatherapy #traumainformed #womenfighters #fightlikeagirl #reclaimyourstrength #gettraumainformed #shapeme #endvaw #sexualassaultprevention #metoo #vaw #takeshape #inthetrencheswithyou #girlswhoclimb #getscared #growthmindset #growth #comfortzonechallenge #cbt

01.01.2022 Interoception is critical to emotion regulation Not every physiological condition under observation by our interoceptive system reaches our consciousness (1). The fact that your brain has given you the heads up that you're hungry means that it considers increasing your blood sugars to be an important matter at this point in time. ... Before your brain assigned you the task of walking over to the fridge, your interceptive system noted a chemical drop in the sugar levels of your blood. Your brain might first have asked your liver or muscles for some sugar. In a perfect world you brain would have taken the energy from the fat stored on your hips - wouldn't that be the dream! Traumatized people generally have trouble focusing on inner sensations and perceptions (interoception) (2). Without being able to recognize inner sensations, it is very difficult to regulate emotions because you have little information to access how you feel. Interoception is critical to emotion regulation DM to find out more about how we can work together to help you patients practice interoception 1. Cameron O. G. (2001). Interoception: the inside story--a model for psychosomatic processes. Psychosomatic medicine, 63(5), 697710. https://doi.org/10.1097/00006842-200109000-00001 2. Van der Kolk B. A. (2006). Clinical implications of neuroscience research in PTSD. Annals of the New York Academy of Sciences, 1071, 277293. https://doi.org/10.1196/annals.1364.022 #selfforgiveness #womensmentalhealth #settingboundaries #emotionalregulation #copingstrategies #anxietysupport #selfaware #traumarecovery #traumahealing #mentalhealthawarenessweek #innerchildhealing #healingtrauma #traumasurvivor #anxietyfighter #mentalhealthcounseling #stressmanagement #counselling #anxietyawareness #boundaries #selfcompassion #awareness #healingjourney #itsokaytonotbeokay #interoception #besselvanderkalk #thebodykeepsthescore #tctsy

01.01.2022 When do you feel empowered? What makes you feel like you could take on the world? . . For me, I love to embrace my feminine energy When I train I have a pink sparkly mouthguard sparkles When I walk out to fight I dance to Britney Spears I have bright pink and purple Thai shorts and hand wraps This photo makes me feel strong and sexy af ... . It might seem silly but these little things really lift my mood and get me ready to enter badass mode . . Do you do the same? What makes you feel empowered? . . . . #therapistsofinstagram #womensreality #radicalfeminist #reprorights #genderequality #victimblaming #feministmovement #radicalfeminism #polyvagal #mentalhealthprofessionals #wellness #mentalhealth #traumatherapy #traumainformed #womenfighters #fightlikeagirl #reclaimyourstrength #gettraumainformed #shapeme #myfeminism #endvaw #sexualassaultprevention #metoo #takeshape #inthetrencheswithyou #muaythaigirls #mmagirls #kickboxinggirls #boxinggirls #girlswhofight