Somatic Tracking for Fatigue
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- Опубликовано: 1 мар 2023
- I’m Tanner Murtagh, a therapist making videos on chronic pain and symptoms. I will teach you how to rewire your brain, regulate your nervous system, and unlearn your chronic symptoms!
Contact my agency, Pain Psychotherapy Canada, if you are ready to begin your journey out of chronic pain/symptoms. We offer in person and virtual sessions for people located in several provinces in Canada: www.painpsychotherapy.ca/
My agency MBody Community, offers an in depth digital course to support you in healing your chronic pain and symptoms: www.mbodycommunity.com/
Check out our podcast: The Mind-Body Couple!
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In this video I go through a somatic tracking for fatigue.
*Education and techniques discussed in this video originate from Pain Reprocessing Therapy.
*Reference: Alan Gordon and the Pain Reprocessing Therapy Center
Disclaimer: The information provided by Pain Psychotherapy Canada Inc., and its director Tanner Murtagh, on this channel is for general informational and educational purposes only and is not a substitute for professional advice, psychotherapy, or counselling. If you choose to utilize any of the education, strategies, or techniques in this video you agree you are doing so at your own risk and you assume all risk of injury to yourself.
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If you are in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.
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Intro music: Alex Klassen
After intro music: www.epidemicsound.com/track/U...
Forest scene: Video by Matthias Groeneveld from Pexels: www.pexels.com/video/landscap...
#chronicpain #chronicillness #neuroplasticpain #centralsensitization #mindbody #tms #mimdbodyconnection #mindbodysoul #mindbodymedicine #curable #healingchronicpain #mindbodysyndrome #anxiety #chronicpainawareness #fibromyalgia #painreprocessingtherapy #tensionmyositissyndrome #tensionmyoneuralsyndrome #mindbodysyndrome
I am finally recovered from Chronic Fatigue Syndrome, and I can tell you guys this video is gold! Reframing symptoms as signals from your body to protect you from danger is the most important mindshift. There is nothing wrong with any organs or body parts, just that the nervous system is calibrated to be over sensitive to potential danger. Reframing thoughts and emotions and learning to respond well to your symptoms is the only way to get better. Somatic tracking was a very effective tool for me to apply this.
This is amazing to hear! I'm so glad this video was helpful!
Thank you. It is all really kicking in for me. This " shift" you talk about. I screenshot your comment. Fatigue has been my most steady companion for decades. It really does make sense to me that it is just my brain protecting me.
So happy for you, thanks for your comment, this is really encouraging for the folks who are still in it :)
I have known that this was a program running in my system for a long time but have not known how to shift it and REALLY let my brain/body KNOW that i am SAFE. Thank you!!
So is post exertion malaise also due to brain messaging?
This is wonderful, and I keep coming back to it. I no longer think of the fatigue as dangerous or something I must take care of right away. I now just accept it as another sensation created by my brain to protect me. I may still have a nap - but a few times didn't feel the need to, and don't worry about it if I miss one. That's a huge improvement. I also notice it gets worse when there is a lot of stress with challenging emotions. I've befriended them - and look forward to my brain realizing emotions are also perfectly safe, and I no longer need to be protected from them with fatigue or pain. Thanks, Tanner!
I'm so glad it is helpful! Keep going!
Well done ! How r u getting on now ?
I have the same increased fatigue sensation when stressed or have a lot to do. I was reading about the “freeze” response our bodies have when feeling overwhelmed or stressed. Telling my brain that we are ok, safe and not at any danger
has helped dramatically! Good luck to you.
Your next step Tanner is mindful meditation videos because your voice is so calming.
I'm glad it is calming!
I wish I'd had your videos when I first was diagnosed with MEFM over 40 years ago! I notice when I sit with it, sometimes there is a greater flow of energy afterwards or later. I also notice when I sometimes push myself to do things I love, that I have much more energy coming home than I did before. It's a delicate balance, learning when to listen to your body and rest, and when to override it. It can be a bit of a tightrope, but videos like this help create a safety net. You mention trauma or adverse childhood events as precipitating factors for fibro and CFS/ME. Doing trauma work with books by trauma experts like Peter Levine and James S. Gordon has helped hugely, but your work in somatic tracking and Vagus nerve theory, Tanner, is another wonderful piece of the healing puzzle. I love the somatic tracking meditation AND the science. If we FEEL endangered by our symptoms, our bodies react with tension, creating an infinite loop. When we can befriend them, listen to them, and love our bodies despite pain or fatigue, we give a message of safety to brain and body. Thanks, these videos are invaluable - and I'm sharing them often!
I'm so glad my content has been helpful. It is so wonderful to hear about your progress! Keep going!
@@painpsychotherapy Truly, these free videos are a godsend for low-income people. You pack such a lot of healing knowledge and scientific information into short punchy videos. You empower people to create their OWN healing journey, using these new skills. Truly, am very grateful, Tyler.
@@thedancingdivaofdaviestree2320 I'm so glad they have been helpful! Keep going and happy healing!
Thank you for this video. I have MECFS and have been practicing these types of techniques which I think are very soothing. However, I also have an unsightly autoimmune skin disorder that continues to progress since I was 26. I am now 61. The daily visual reminder snaps me back out of safety and into fear. Being a perfectionist and having no control over this is what I suspect continues this cycle of fatigue. I have never met anyone else with this skin disorder so it is a very alone feeling.
I"m so sorry to hear about your condition. I hope my content can be helpful!
With ME/CFS, I just pass out when the exhaustion is too high and have a brief nap! Tracking bodily sensations actually helps me get to sleep faster at night, and when the fatigue is manageable, this and pain somatic tracking are very helpful. It was even good with a wasp sting, which surprised me, when the pain and itching were driving me gaga - even with a real cause, somatic tracking and calming the nervous system helped ease both itch and pain and made it more bearable. PS: I love the bloopers at the end!
I'm so glad it was helpful. Keep going!
Thank you so much, Tanner! Today I especially needed this. Will keep it to replay often. I'm pretty sure this post-covid fatigue is neuroplastic.
You're welcome. I'm so happy it was helpful for you!
How are you getting on now? I'm only 6 months in the thick of long covid fatigue
Could you please do actual process slowly like 10 min medutation somatic tracking one for fatigue amd one for pain. Thanks very much for all you do. Love, strength and courage.
You're welcome. I will try to do more somatic tracking meditations in the future.
Hey thanks Tanner, fatigue is definitely my neuroplastic issue. Especially when exercising.
You're welcome. Sorry to hear about your fatigue. Keep going!
Amazing you are Brilliant in helping my pain and fatigue,I will be watching you everyday to help myself, thank you , uk
How you getting on?
Thank you!!! Tracking starts 3:32
You're welcome! 💚✨💚
thank you for making me laugh at the end with the bloopers!
Glad you liked them!
That was helpful, thanks!
I'm so glad it was helpful!
Thank you, friend. Really helpful.
You're welcome! Happy healing!
So helpful!
Glad it was helpful!
lol love the outtakes at the end! thanks for the useful content!
I'm glad you enjoyed them!
Thank you tanner for your guidance..Helped a lot
I'm so glad it was helpful! Keep going!
You read my mind, this is just what I was thinking I needed help with today, thank you!
You're welcome! I'm so glad it was helpful!
Great description and demonstration of somatic tracking.
I'm so glad it was helpful! Happy healing!
Thanks a lot Tanner! Greetings from Germany. 🎉
You're welcome! Happy healing!
I'm commenting AGAIN because this is a FAVORITE of mine and I do this meditation with you OFTEN. Thank you thank you thank you
You are so welcome!
Thank you for this! I had heard good things about somatic tracking for pain before, but had not seen anything specific to fatigue yet. Loved the bloopers at the end too 😊
I'm so glad it was helpful. I'm glad the bloopers were enjoyable!
Just what I needed. I love the idea of ending with a positive sensation. ❤
I'm so glad it was helpful. Keep going!
this is fantastic. its gold. I've been tired for over 40 years now. I hope there are many books on this process and subject. thank you. i have rewatch this many times until the subjects clicks for me. then, its mine to explore. :)
I'm so glad it was helpful! Deb Dana has a few good books on Polyvagal Theory you could check out!
Dear Tanner, Thank you so so much! I just got the book The Way Out, and it’s so fun to read and find all the pointers and methods you’re teaching us. I’m Trusting the Process on a daily basis.💚💛💚
Wonderful! Keep going!
You are a very lovely and kind man. Thank you for all you do! Yes the fatigue sometimes overpowers the pain. If I didn’t feel fatigue I could manage it all.
Thank you for your kind words. I wish you the best in your healing!
Great video! Love these SE- exercises.
💚✨💚
This was a great meditation! So hard to find specific for fatigue. Really appreciate it thank you! ❤
I'm so glad it was helpful! Happy healing!
I could t find this video this morn I’m glad to see it’s back I’ve been using it often thank you!
It was just down for a few hours for a quick edit. Sorry for the delay!
@@painpsychotherapy thank you, I just didn’t want to lose it!
Thanks Tanner for this. I suffer from both chronic pain and fatigue. I've found it much more challenging to accept my fatigue as being neuroplastic than my pain. My fatigue seems to be much less sensitive to my level of activity and anxiety than my pain (and even when the pain diminishes, the fatigue remains constant), making me wonder if my fatigue truly is neuroplastic or if there is indeed some structural issue going on. I need these constant reminders that fatigue can be a neuroplastic issue.
Join primal trust :)
You're welcome. Agreed fatigue can be tricky to gather evidence for it being neuroplastic. Keep going!
I could've written exactly what you said.I have CFS and have had a lot of success with pain,but finding the fatigue harder to shift.
A very interesting idea that I must explore😊
I'm happy it was helpful!!
Thank you for sharing this on fatigue. Like the way you end on positive sensation.
I'm so glad it was helpful!
Thank you so much! I just did this and I hadn't realised how fatigued I was and my need to rest made more sense, I could accept it.
I'm so happy it was helpful. Keep going!
I have PPPD and this is good tool for me, an no longer feeling dizzy I still have the side effects of fatigue that linger. Thank you!
I'm so happy it was helpful. I wish you healing!
Hi from the Netherlands! Thank you very much. I'm healing from CFS and this is really what i needed. Can you make more of these?
I'm glad this was helpful. I will try to make more of them in the future!
I looove the winter analogy! I love winter and blizzards : it means powder and snowboarding. So I know how to feel safe in a blizzard! I’m gonna use that comparaison!! Cheers
I'm so glad it was helpful!
Thank u from th uk 🇬🇧 I’m trying to practice this Iv had cronic pain for three years thank u 🙏
You're welcome! Happy healing!
Thank you 🙂 your cool
I'm so glad this video was helpful!
Thank you. I love your videos. I am learning so much. Could you give me a couple of tips on how to use somatic tracking for insomnia. I often wake in the middle of the night and cannot stop my thoughts. I am wide awake. I've tried noticing them, but that just keeps them looping. ❤
I'm so glad they are helpful. I unfortunately cannot give direct advice on social media, as I do not know you case fully. Personally, I used somatic tracking for insomnia by attending to the sensations of fear/anxiety and learning to feel safe with them, as long as they weren't too intense. I will try to do a video on somatic tracking and sleep in the future!
hi Tanner many thanks to your video and I am wondering if this video is not so applicable when the fatigue is really intense. You mentioned avoidance might be a better way to deal with intense fatigue but from my experience I cannot even avoid it when it’s so intense. Are there any other ways to avoid it? Like sleep?
Yes you are correct somatic tracking is not ideal when the sensations are intense. For avoidance behaviors it is anything that helps you feel safe and supported while dealing with a flare.
Thank you for this.I was wondering if u could do more for fatigue? This is the only one i can find and fatigue is my main issue.
I'm glad it was helpful. I will try to do more videos on fatigue in the future!
@@painpsychotherapy thanks so much
this video ended so weirdly! i was so startled as i was listening to it
Sorry about this!
please make more videos about tiredness? how to not emphasize tiredness and get on with life
Yes, I will!
With MEFM, it's way beyond "fatigue" -- all the way to chronic exhaustion. (Like a cross between a bad flu, jet lag, and going 36 hours without sleep. Add a touch of Alzheimer's and you've got it.) As a waggish doctor described it, "The pain, the brain, the energy drain, and oh god, I wish I could sleep again!" We often have genetic mutations that mean we don't process toxic chemicals normally, and are chemically sensitive. Doctors often make it worse, telling you it's "incurable." But the root of it - like most illnesses - is trauma coupled with inescapable stress, and the attendant nervous system dysregulation that so often emerges out of that. So though there are some physical roots, genetic cues can be turned off, and healing and strengthening the nervous system is key. It's hard to be light and playful when it hits you like a Mack Truck, so these really help - I liked the bloopers! You're one of the best teachers around on this subject, Tanner! Your videos are education, informative, compassionate and comforting - with lots of action to take charge of your own healing. Many thanks.
I'm so sorry to hear what you are going through. Keep going with it. I'm so glad my content is helpful.
Hi tanner.Thank you for this...Whilst it is extremely helpful,Iam working with PRT,TMS related chronic pain and somatic tracking,would like to know if this somatic tracking alone for fatigue done regularly can reduce the symptoms?You would know that there isnt much stuff on fatigue(Somatic tracking for fatigue) and whilst we should not he fixated on timelines,it would really help if we know that doing this will alleviate the fatigue symptoms as iam tending to try a lot stuff.I want to consistent with some methods and your guidance is sought in this.Appreciate your inputs and time and bless you for all the work you are doing..🎉❤THANK you
I'm glad my content has been helpful. I have seen it to be effective for fatigue. Of course often people need other elements in a mind-body approach to see progress. Keep going!
Hoi Tanner, i love your video's, they are helping me a lot. Thanks! question: somatic tracking for pain i understand, your safe and there's miscommunication, but if you only sleep for 3/4 hours a day, i think the message from your brain you are tired, fatigue is a correct one, is somatic tracking wise to do in this case? (if my grammer is off, i am from the Netherlands, so not my first language :))
I'm so glad my content is helpful. You are correct fatigue can be typically at times within our day, and determining if it is neuroplastic or not can be difficult. However, doing somatic tracking on any sensations we fear can be beneficial for our healing typically. For example a message of safety could be: it makes sense I'm tired right now and it will eventually pass. I hope this helps.
Hi - what do you mean by using "avoidance" when fatigue syptoms are strong?
Really helpful video - thank you
Strategic avoidance are strategies we use to avoid focusing on the symptoms. This could be distraction or focusing on thoughts and behaviours that create safety!
I could even enjoy it somehow. I still deal with fatigue after a Corona infection a good year ago. Any recommendations for a daily routine?
I'm sorry to hear about your fatigue. I unfortunately cannot give direct advice on social media due to not knowing your case fully. In PRT they discuss the dance between approaching and avoiding symptoms and life, and each person needs to explore this to find the right balance.
Thank you! I wonder What you meant with avoidance if the fatigue is to intense?
Good question. Somatic tracking is often not helpful when the sensations are to high. This is where we want to use strategic avoidance, which are activities or practices that support us avoiding attending to the sensations and cultivate safety. Messages of safety can still be used with high sensations though.
At the end when you say there are different ways to do it but to follow the process, can you expound on that a bit? What are some other ways and what do you mean by "follow the process"? Thank you so much for this! I'm just starting my somatic tracking journey.
Hi good question. This video may help answer your questions! ruclips.net/video/QZVXZ5SPKfc/видео.html
once the fatigue comes i start feeling foggy and confused and feeling disconnected
I'm so sorry to hear what you are dealing with. I hope my content can be helpful.
Any guide on the other ways to do tracking with fatigue that you mention? Also what is the *process* you mention that we should always practice wit?
I will try to do a video soon on alternative ways to do somatic tracking. The process in PRT for somatic tracking is when the sensations are mild-moderate we can do somatic tracking, however when the sensations are intense we should use avoidance behaviours and messages of safety. Of course this is slightly different person to person and can take some exploring.
Thanks mate. Loving the podcast too. Xx
@@danijeanes5078 I'm glad you're enjoying it!
hi, thanks for this! Can i use this technique on nerv numbness too? Could numbness be neuroplastic?
I'm glad it was helpful. Somatic tracking can be done for any neuroplastic sensations including numbness. Yes, numbness can be a neuroplastic symptom, of course it is important to rule out structural causes first.
@@painpsychotherapy Thanks 🙏
What i find most stressful about fatigue, is having to be out in the world on a daily basus, doing things that need ones full alert attention, like driving, using a chain saw, power tools, being on a roof etc. Are there any strategies that can be used in those type of situations which are a normal part of daily life, but potentially dangerous when fatigued? It's ads a whole new layer of stress, which increases fatigue.
I'm sorry to hear what you are going through. This can be very stressful. Typically (when safe to do so), you can use somatic tracking while doing activities. I did this with pain when I was walking or movement for example. Of course I can't say exactly how this would work for you, as I don't know your case fully.
How often would you recommend such a practice? Can these be really short? It's sounds very much like orienting. If that rings a bell
Good question. This can really differ person to person. Often I have seen people do 2-3 longer ones a day, or 5-10 really short ones (1-2 minutes). It can take some exploring to see what works best for you.
Can you please do one on insomnia? Specifically for those who have sleep anxiety and get caught in the loop. The root is fear-based , as in chronic pain.
Yes, I have experienced this myself with insomnia. I will try to do this in the future.
@@painpsychotherapy just discovered your channel it’s really so great thankyou. I would sooo appreciate a video on insomnia too. I fall asleep fine but wake up 4am-ish. Wish I could understand why and go back to sleeping easily like I used to.
@@rachelyoung7859 I will try to do a video on this soon!
So when the feelings of fatigue are intense, how do I do avoidant behaviors when you’re too tired to do anything? And, how do I tell my body I am safe when I am panicking?
Sorry for the delay. I'm so sorry to hear about your fatigue. This can be difficult. Avoidance behaviours can be individual, and typically are anything we can do that support the symptoms reducing and allow us to focus on something else to distract ourselves (Watching a TV show, listening to your favorite song, listen to the birds ect). Generally when anxiety is high enough, messages of safety can have limiting effects, so things like deep slow breathing or leaning into nice sensations in the body can support us regulating first before trying to change our thoughts. Again I do not know your case specifically so cannot advise what would be best for your case over social media.
2:42 guidelines
3:50 exercise
Thanks!
TY❤. Can blurry vision be mind- body?
I'm glad my content is helpful. I am actually uncertain if it can be or not. Sorry I can't be more help!
If it helps, I've had blurry eyes during high-stress periods that got hugely better when things got better. I wondered that too, and in a success story using Mind Body techniques, another person with dry eyes also had that go away as the other symptoms disappeared as he did the somatic work.
What are the other ways to do somatic tracking for fatigue?
This could include doing it for shorter or longer periods, doing it during a fun or enjoyable activity, using an element of empowerment (which I have a video on), shifting quickly between the sensations and then a pleasant sensation. Of course I don't know your case, so I cannot say what would be best for you.
I do get confused about being curious about the sensation. Because it seems that then I am fixating on the sensation which is what I do already and that does not seem to help. I don’t know how to be curious about my troubling symptoms. 🤔
This can really take some practice and exploration to get there. It can be helpful to pay attention next time you are curious about a pleasant sensation or a topic, and notice how you are curious within. This can support us applying this to our symptoms.
I assume there's no harm in having acupuncture alongside doing somatic tracking / brain training and meditations? Long covid with fatigue, palpitations, tachycardia and tinnitus x thanks for the video
Yes, many people do other treatments while exploring a Mind-body approach.
@@painpsychotherapy thank you. I'm feeling so hopeful with brain training. X
starts at 3:40
Thanks!
You have "bloopers" at the end of the video. Do you know that? 😅
Yes! Thought they were fun to add in!
Burning sensations too ? Same
Applies I’ve heard
Yes it can when the symptom is Neuroplastic!
3:41
Thanks!
Sooooo close😂
Happy healing!