Lea Didion, PsyD PLLC

Today I grasp on to anything - anything to help. In the small chance it helps anyone else, here is something we can do. And it's researched-backed to stimulate the parasympathetic nervous system/vagus nerve https://pmc.ncbi.nlm.nih.gov/articles/PMC3681046/

This research-backed method to activate the vagus nerve works by using long belly exhalations, which helps our bodies to secrete a neurotransmitter called acetylcholine that brings the heart rate down and signals the body to relax.
To practice the physiological sigh, take an inhale, but before you get to the top, take another inhale. Then, expel all your air with an exhale. So, you do a double inhale followed by a long exhale. This specific two-inhalation, one-exhalation pattern is key to intentional sighing, as it activates the physiological mechanisms associated with relaxation and improved mood

The reason this technique works and can bring an immediate feeling of relaxation is that the humming creates a vibration in your vocal cords, which connects directly to your vagus nerve.

Another technique to activate the vagus nerve: Breathing Through a Straw. Why is the vagus nerve so important to attend to for trauma survivors (especially those with targeted identities)? Stay tuned for more information!

This week I'll be posting a number of different breathing techniques to help activate the vagus nerve; something incredibly helpful for trauma survivors. It's good to have options because different things work for different folx!

All therapy should be trauma-informed given the incredibly high rates of trauma exposure. However, as so many clients can tell you - not all therapy is. True trauma-informed therapy strives to incorporate these 6 principles into every piece of therapy.

The Japanese art of Kintsukuroi takes pottery that has been broken and repairs with precious metals. The result transforms the objects beyond their original design and purpose into art; both strengthened and made more beautiful by the parts that were broken. The breaks are not something to be hidden or avoided, but rather become part of the object's history. I approach treatment in the same way - we can never erase or forget our experiences and trauma is NEVER good, but we can transform into something new.

I haven't! So this is a reminder as much for me as for anyone else, to take a few moments to meditate/practice mindfulness today.

Does you feeling shameful benefit an oppressor? Does it get you locked into a cycle of working harder, pleasing others, and denying your needs? If so, chances are this is unjustified shame that keeps cycles of oppression going. Unjustified shame thrives in secrecy. Vulnerability with the right people is the antidote from shame. Those who have survived trauma will tell you the shame is the infection in an open wound that prevents healing. Creating secure spaces, being vulnerable, attending to your body, and practicing self-compassion can be incredibly helpful.

Trauma is inevitable - but what leads to PTSD is shame (the unjustified shame from society, systems, family, coworkers, the patriarchy, the list goes on and on). Shame. Is. The. WORST. Stay tuned this week for things that can help combat unjustified shame.

There’s so much talk about boundaries, particularly for those recovering from attachment trauma. Here are 3 types of boundaries. It’s common to be “better” at one type than others or for boundaries to be different depending on setting. What boundaries have been important for you in your healing?

For those of us who survived trauma a secure space might never have existed. Many trauma-focused therapies have this as an essential part of the therapeutic process. EMDR in particular utilizes a secure space as a part of resource building before trauma processing occurs. Some of us will never be fully out of trauma because of oppressive systems; perhaps even more important to find secure places where we can.



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Healing from trauma is not linear and it's not as easy as any one post will ever make it seem. These are suggestions that can help and can be done on your own, given that accessing therapy is hard and, in some cases, not possible. What has been helpful to you?

There is no "quick fix" in trauma recovery. However, attending to these core areas can help.

Content like what I hope to provide can be helpful as part of a more robust practice of healing and recovery. I hope you take what you need and also continue your journey for more.

When I bought this message board for my office the words “hustle, rest, grow” seemed perfect. It describes so much of my own healing and the work I do with others. Hustle is a skill, as is rest, and growth is only possible when we’ve done both. Of course, for many of us with marginalized identities, we may never fully be out of trauma. And none of us are ever fully free of oppressive systems that impact our daily lives. Growth may be recognizing this and putting blame on the systems and environments rather than on ourselves.

New group alert! Grief and Loss: The journey of a griever (virtual): Led by a BIPOC clinician, this is a four session group (with a check-in session two weeks after the conclusion of the group) that will help members better understand the grief process and gain tools to help navigate grieving. Each session will focus on different themes including myths of grief, identifying and understanding emotions, the grieving and re-grieving process, and self-care tools. This group is open to anyone 18 years or older. Each session will be 90 minutes. Cost is $25 per session or $75 if you pay for all 4 sessions up front. Fee can be waived or reduced if cost is a barrier. Members must agree to attend all 4 sessions. Sessions will be held on Thursdays from 6:30-8 pm starting January 26th (1/26, 2/2, 2/9, and 2/16) with a check-in session two weeks later (3/2 at 6:30 pm). Please click the link in our bio to register or contact us for more information!

https://www.trecdcpsychotherapy.org/post/a-year-after-the-atlanta-spa-shootings

A year after the Atlanta Spa Shootings Two Asian American trauma therapists reflect on grief, racism, and healing By Lea Didion, PsyD and Natalie Hung, PhD Lea Didion, PsyD is a cishet half-Japanese (2nd generation) and half-white female clinical psychologist in private practice in the Washington, DC area. She specializes in culturally-a...