Regulation 101

In this episode Mona dives into the concept of nervous system regulation, emphasizing that it is not simply about staying calm but involves a skillful return to balance. She highlights the importance of maintaining flexibility within our 'window of tolerance' and explains how self-regulation is an internalized form of co-regulation learned from caregivers in our early years. Mona discusses various techniques to achieve self-regulation, such as body awareness, breathing exercises, and recognizing personal triggers and safe spaces. She also highlights the difference between maladaptive strategies and healthy self-regulation methods. Emphasizing practical steps and body-focused techniques, Mona provides a comprehensive guide to developing a regulated and integrated nervous system for better stress management and overall well-being.

00:00 Introduction to Nervous System Regulation

03:08 Understanding Self-Regulation

06:42 The Role of the Body in Regulation

07:52 Practical Techniques for Self-Regulation

14:59 Identifying and Avoiding Maladaptive Strategies

17:40 Strengthening Your Window of Tolerance

23:04 Conclusion and Further Resources

To to find out more, or work with me one on one, please see www.monatippets.com

Dysregulation 101

In this episode of Burnout Solutions, Mona delves into the concept of dysregulation, explaining what it is, how it manifests, and its impact on our behaviors and emotions. Mona emphasizes that dysregulation is a natural response of the nervous system, not a failure, and offers insights into recognizing dysregulated states. The episode covers the concept of the 'window of tolerance' and how factors like physical and emotional stressors can push us beyond this window. It also touches on the importance of awareness and personal responsibility in managing dysregulation, with practical examples and strategies. Listeners are encouraged to observe their behavior patterns to better understand their own dysregulation ahead of next week's episode, which will focus on strategies for returning to a regulated state.

00:00 Introduction to Dysregulation

00:58 Understanding Regulation and Dysregulation

02:06 The Human Experience of Dysregulation

03:52 Window of Tolerance Explained

05:06 Nervous System and Dysregulation

07:42 Physical and Emotional Dysregulation

09:20 Personal Experiences and Coping Strategies

12:25 Dysregulation in Caregivers and Professionals

16:01 Recognizing Dysregulation Symptoms

18:04 Thought Distortions and Dysregulation

20:44 Awareness and Personal Responsibility

24:42 Conclusion and Homework

To to find out more, or work with me one on one, please see www.monatippets.com

Understanding and Remodeling Your Nervous System Blueprint

In this episode, Mona delves into the concepts of blueprints and construction of the nervous system. Drawing from her personal experiences and the teachings of experts like Dr. Bruce Perry, Dr. Dan Siegel, Deb Dana, and Steven Porges, she explains how our nervous system's blueprint forms and governs our reactions, relationships, and behaviors throughout life. Mona emphasizes the importance of awareness, compassion, and the potential to remodel our blueprints for a more intentional and fulfilling life. She offers insights into how one's upbringing can shape stress responses and personal patterns, and discusses practical methods for recognizing and changing unhelpful patterns to live authentically.

00:00 Introduction to Nervous System Blueprints

01:54 Personal Stories

03:17 Understanding the Nervous System Blueprint

09:52 Influence of Early Experiences

20:54 Impact of Childhood on Adulthood

24:54 Changing Your Blueprint

29:29 Blueprints and Burnout in Healthcare

31:57 Final Thoughts and Reflection

If you would like to have help figuring out your own nervous system blueprint, check out this free guide here.

To to find out more, or work with me one on one, please see www.monatippets.com