how to stop a shame spiral (havening exercise for healing shame)
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- Опубліковано 29 вер 2024
- Shame spirals are the worst.
Not only are they one of the most painful things for a human to experience
but they’re also really hard to get out of.
In this video, I show you how to stop a shame spiral using a remarkable
emotional healing technique called havening.
I guide you through a 10 minute havening exercise to break the trance of shame, connect you with a healthy sense of self compassion again, and soothe your nervous system so you can feel like yourself. #havening #healingshame #selfcompassion
It’s a super quick and effective way to stop a shame spiral!
Give it a try and let me know how it goes!
Xoxo, Karena
P.S. If you want to go deeper, I have 2 awesome resources for you!
Learn to decode the language of your emotions + tap into the wisdom of your body in my free mini-course: The Feel it to Heal it Mini-Course!
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🩷 Regulate your nervous system with Karena in The Co-Regulation Community (A more regulated nervous system is within reach!):
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The touch instantly got me crying. Through the video went from 8 to 4. Thank you 💙
is it normally to cry doing this?
Yes. 😭😭😭
Bruh me rn 😭
@@deathuponusalll4 months later are you doing any better hun? i hope so ❤
@@shrubbie69 yes, and practicing the exercises is not painful, it’s gotten a lot easier to be kind to myself, I hope y’all have a very similar experience now after months of practice
I would say I do a good job of emotionally regulating myself after a period of really compassionate healing in my journey. Thinking I had it down made me return back to pressurizing "you should do and be xyz" types of thoughts. Shame followed. Thank you for this, and thank you for humbling me.
Effective, but I would have liked it to have more pause in between each element.
I love you, Thank you for this amazing Gift
My shame level in the beginning was 8 of 10 which was a posible limit for me
It's like 2 now and I'm very grateful for this technique
Thanks you so much for sharing that and helping a lot of people 🐑🌈
the suggestion to rub my hands together made me want to hurt myself for some reason. couldn't do it...
I know this is an older video and you might not see this but I started at a ten and made it down to a 4. The words I was repeating at the end were better, and relieved. I'll be saving this one for sure.
This is new to me and it is SO comforting. I was at a 10 with tears and now I’m at a 2!
Same for me, thank you, love, gratitude & hugs 🥰💛🧡
Thank you! Was just stuck all day in one of these spirals. I really like how you turn the self-soothing phrases to “what if” questions! It’s easier for my inner critic to ease up on me, and consider the phrases to be true.
8 to 3. Thankyou so much. We all need to give ourselves so much more grace. I hope you all feel better soon. Sending love (for real)
Recommended by my psychologist today as I was an extreme 10. She sent you to me immediately. Thank you going to try this!
I went from a 5 to a 1. Forgiving myself brought tears. Thank you.
Recently subscribed and thank you for this amazing video! Went from a 7 to a 4
Started at a 6 and now a 3! You are so wonderful, beautiful, and amazing! A true healer and we are so lucky to have this channel. :)
Thank you so much. ❤
I was at about almost an 8 and down to a 3/4. Some tears for sure but more peaceful now. I can actually think
I really appreciate your videos😊
Thanks so much! ❤
Hiya I was at a very dark heavy 10 then went to 7 then to 5 and I dont feel as emotionally constipated as I did Sincere gratitude for you putting this out there ❤️ 🙏 😊
I really struggle with excessive shame that it sometimes leads to seizures 😢 I just feel ashamed of myself no matter what I do
how does one deflect the age question and keep communication open
Love this, Thank you so much
I was at an 11 and now I'm about a 7, which is manageable.
Hi I came across you looking for a way out of a two day long horrendous shame and panic spiral. I was an easy 10 and now a 2. I cried all the way through. I don't find it easy to cry. Your beautiful kind face was so comforting. Thank you. I will explore your other videos.
We are so lucky to have your teachings 💛💛💛💛💛💛
I feel the presence of God in you.
First time. Mine was a big one and I went from a 8/9 to a 3/4. I deffintly will repeat this process.
Wonderful! That's a significant change. ❤
I appreciate you so much , I was at 9 and at the end it was like 3 , and it felt so good
Wow! This really works! Thank you for sharing this.
I'm so glad it worked for you! ❤
Awesome 😮
It started out good, and then it was lovely, and then I cried, and then I couldn't answer the questions.
"What if I deserve some compassion right now because...?"
"I am open to the possibility of showing myself some compassion because...?"
"What Im realising now is...?"
I dont know why I deserve some compassion.
"How I'm feeling now is...?" Heartbroken.
I went from an 8/10 in shame, to a 3/10 in shame, to a 9/10 in saddness. To feeling existential dread. The fill in the blank questions ruined this for me because I don't have the words to give.
I didn't know all the answers either, but it gives me a chance to view myself in different ways, maybe like a stranger. I treat others better than I treat myself, so recognizing that can give me a place to start trying to give myself some basic human kindnesses too. ❤ You deserve it! Take care!
I went from 8 to 1... thank you so much
That's huge! I'm so glad it helped! 🩷
I cried my eyes out as if I was my child self. I thought I was loved as a child but maybe I lied to myself? He is so broken and lonely and has so much to let out. The hug technique i never tried before and that was the key. It was beautiful. Thank you
I'm so happy that you were able to connect with that part of you that felt lonely and broken. 🩷🩷🩷 That's the heart of true healing.
Thank you so much for your generous sharing! I went from 8 to 2! This is amazing.
At a 7-8. Now 1. Thank you.
extremely helpful! I went from a 10 to a 2...will be making this part of my routine for sure!
I started at a 7 and now feel it is a 2 or 3. As someone wanted to vent to me, too much. I was reminded I'm human and it's ok to care for myself too.
Beautiful! I'm glad you got that clarity. 🩷
Thus was great!! It feels just like Reiki! Subbed!
Having to comfort oneself is the most messed up thing in life.
(Yes, I’m somewhat covetous of those that it works for, but even so… even for them- it’s messed up and will never be as strong as someone outside themselves being the comforter.)
Thank you.. this was so healing for me. I was at a 8 and at the end a 2. very grateful
Thank you my level of stress went from 7 to 2 💖 🎉
Thank you so much for this. From 9,8 to 6,2 😊
I love this practice thank you :)
That was so good, I went from a 10 to 2. Thank you so much for this video. It really helped. ❤❤❤
You are amazing and so compassionate.
Thanks for your kind words! I'm so happy that this brought your distress level down so much. ❤
Thank you, this is so helpful!
At beginning was a level 6 and at then it was a level 1.
1:22
Everyone in the comment section is definitely emotionally unstable and aby technique which gives them the permission to release would work, they are are the verge of letting it all out
Rub hand for delta waves - alriiight! what nonsense
"Not only are they one of the most painful things for a human to experience"
Wow.
I've worked with people who have survived the Holocaust and the Rwandan genocide; people who have experienced physical and emotional suffering the likes of which most people today couldn't even begin to fathom, let alone survive.
Little did they know that their experiences were insignificant compared to an emotional shame spiral! We should let them know.
Thank you Karena. With your practices I always feel the difficult feelings in my head, maybe it's because of this that touching my face felt comforting. Went from 10 to 4.
I'm very grateful! 🙏🤍
10 to a 4 is fantastic! Thanks for sharing. Also, it's interesting that you always feel it in your head. Great job taking care of yourself! ❤️