https://ellenottman.com/learn-about-your-nervous-system-self-therapy daily 0.75 2025-11-07 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/is-ketamine-assisted-therapy-right-for-me monthly 0.5 2025-04-10 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/what-is-somatic-therapy-a-body-based-approach-to-healing monthly 0.5 2025-04-10 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/reclaiming-restful-sleep-using-visualization-to-prevent-nightmares monthly 0.5 2025-03-31 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/understanding-somatic-flashbacks-and-how-to-manage-them monthly 0.5 2025-11-07 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/why-talk-therapy-isnt-always-enough-for-trauma-healing monthly 0.5 2025-03-18 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/dbt-skills-for-managing-crisis monthly 0.5 2025-03-13 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/44a727ec-ec65-4174-82fa-1ff8832a921f/TIPP+a+way+to+quickly+reduce+emotional+activationintensity.jpg Blog - DBT Skills for Managing Crisis - Temperature by changing the body's temperature, it is possible to decrease the intensity of an emotion quickly. This helps to decrease emotional dysregulation by slowing down our heart rate and activating our parasympathetic nervous system (which cues a relaxation response). If you have any medical concerns, check with a healthcare provider before trying this. Implementing the skill: Dip your face in a bowl of ice water Splash your face with cold water from the sink Take a cold shower Jump in a cold body of water (ocean, river, lake, cold plunge at your local bathhouse/sauna) Hold a frozen orange (an ice cube works too, but a frozen orange can be less harsh to hold and has a pleasant aroma as well) Intense Exercise engaging in intense exercise, for a short amount of time (ideally 20 minutes), can help to de-escalate intense emotions. Implementing the skill: Jumping jacks Dancing Running Push-ups Paced Breathing slowing down the breath to 5 or 6 breaths per minute, breathing out slower/longer than breathing in. Your breath is with you wherever you go and is your most portable coping skill. Implementing the skill: Download a breathing app such as Breathwrk 2:1 breath (exhaling twice as long as you inhale, see reel below for visual example) Box breathing Paired Muscle Relaxation pairing tensing muscles with breathing Implementing the skill: Tense various muscle groups (for example: can start with feet and move up) Notice the sensation of tensing while breathing in Relax the muscles by letting go of all tension, noticing the sensations You can pair the relaxation of your muscles with saying out loud or internally the word “relax” A guided video can be found here https://ellenottman.com/learn-about-your-nervous-system-self-therapy/getting-comfortable-with-the-uncomfortable monthly 0.5 2025-03-13 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/is-this-dissociative-vs-is-this-relaxing monthly 0.5 2025-03-13 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/the-spectrum-of-dissociation monthly 0.5 2025-03-13 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/d804de0f-4c70-4e27-91fc-2746a3f9a5a4/Screen+Shot+2022-09-27+at+9.31.51+AM.png Blog - The Spectrum of Dissociation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ellenottman.com/learn-about-your-nervous-system-self-therapy/2-steps-to-change-using-mindfulness-for-growth monthly 0.5 2024-04-16 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/bf394e82-6e0e-4415-aa28-a3cf9f04a7ed/IMG_BE31BEFA4C61-1.jpeg Blog - 2 Steps to Change - Using Mindfulness for Growth - Make it stand out meme from softcore_trauma https://ellenottman.com/learn-about-your-nervous-system-self-therapy/shifting-your-orientation monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/glimmers-to-overcome-triggers monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/feeling-safe-through-co-regulation monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/ketamine-assisted-psychotherapy-psychedelics-amp-therapy monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/befriending-our-activated-nervous-systems monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/3-aspects-of-experience-becoming-more-embodied monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/window-of-tolerance monthly 0.5 2024-04-16 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/233642ea-a5eb-4a5e-b4c5-47a802e2dc88/Screen+Shot+2022-07-27+at+2.56.16+PM.png Blog - Window of Tolerance - Understanding Activation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ellenottman.com/learn-about-your-nervous-system-self-therapy/internal-vs-external-resourcing monthly 0.5 2025-09-29 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/somatic-resources-for-anxiety monthly 0.5 2024-04-16 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/felt-sense-knowing monthly 0.5 2024-04-16 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1652205379516-YLBJQGK0RA21CC3QCMM2/unsplash-image-xMNel_otvWs.jpg Blog - Felt Sense Knowing v. Logical Knowing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ellenottman.com/learn-about-your-nervous-system-self-therapy/tag/self-soothing+tools monthly 0.5 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/tag/mental+health monthly 0.5 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/tag/somatic+therapy monthly 0.5 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/tag/breathwork monthly 0.5 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/tag/felt+sense+knowing monthly 0.5 https://ellenottman.com/learn-about-your-nervous-system-self-therapy/tag/DBT+skills monthly 0.5 https://ellenottman.com/what-to-expect daily 0.75 2025-03-17 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1602188185149-RH20R1BCZ15P01U1DWPT/image-asset.jpeg What To Expect https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1628639749497-UYB16CKG150UJFNVQM62/unsplash-image-0aMMMUjiiEQ.jpg What To Expect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1602188185149-RH20R1BCZ15P01U1DWPT/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1628639749497-UYB16CKG150UJFNVQM62/unsplash-image-0aMMMUjiiEQ.jpg https://ellenottman.com/somatic-therapy-california daily 0.75 2025-08-05 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1673548218129-P6CKMVY7Q3JCZHJ2DFZS/unsplash-image-v15CwlnpHq4.jpg Therapy https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1704744562403-R81FU3C4D1J55SIUSIQM/image-asset.jpeg Therapy https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1704744562403-R81FU3C4D1J55SIUSIQM/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1673548218129-P6CKMVY7Q3JCZHJ2DFZS/unsplash-image-v15CwlnpHq4.jpg https://ellenottman.com/about-california-trauma-therapist daily 0.75 2026-01-05 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/15a0072a-a3f1-4d58-94c2-c7283bf054b3/ellen-trauma-therapist-san-francisco.jpg https://ellenottman.com/contact daily 0.75 2026-01-07 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1601424468874-L3XJZO4RKC79EYQSVQDF/image-asset.jpeg Contact https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1601424468874-L3XJZO4RKC79EYQSVQDF/image-asset.jpeg https://ellenottman.com/ketamine-assisted-therapy-california daily 0.75 2025-04-08 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1657213251428-5T4WE7MATPNVMU8GF87R/unsplash-image-cdZIXQa34tA.jpg Ketamine Assisted Therapy (KAP) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1742239756811-QMEP8IQ2N9FI2ZRYZIB0/unsplash-image-41Wuv1xsmGM.jpg https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1657213251428-5T4WE7MATPNVMU8GF87R/unsplash-image-cdZIXQa34tA.jpg https://ellenottman.com/virtual-therapy-california daily 1.0 2025-10-16 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1704744081125-OW3OL3C6O998DMGDJP4W/image-asset.jpeg Welcome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1661093913813-X6PKUIASV51LMN8BV79C/unsplash-image-M1doNY5gdZs.jpg Welcome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1713284402291-IKHMUPA6Q09AT15A3IE2/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1704744081125-OW3OL3C6O998DMGDJP4W/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1661093913813-X6PKUIASV51LMN8BV79C/unsplash-image-M1doNY5gdZs.jpg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Welcome https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Welcome https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Welcome https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Welcome https://ellenottman.com/mentorship-for-therapists daily 0.75 2025-05-09 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1704833612026-8TRPOANV2VAPSYZ0SHEE/image-asset.jpeg Mentorship for Emerging Therapists https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1704833612026-8TRPOANV2VAPSYZ0SHEE/image-asset.jpeg Mentorship for Emerging Therapists https://ellenottman.com/brainspotting-therapy-california daily 0.75 2025-01-28 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1724266736639-DG0CEJAU91CQ7WZYG21Q/unsplash-image-Fczz4uVRog8.jpg https://ellenottman.com/introducing-stillpoint-therapy-collective daily 0.75 2025-05-09 https://images.squarespace-cdn.com/content/v1/5c8ec88934c4e264ef518fd3/1746818838616-P9O6N5OOPIWRVMERSAXD/unsplash-image-betmVWGYcLY.jpg