{ "item_title" : "Trauma & Nervous System Healing", "item_author" : [" David Kirste "], "item_description" : "Your mind understands it already - but your body stays stuck in alarm. This guide explains why trauma is stored in the nervous system and shows you step by step how to learn self-regulation, recognize triggers and initiate real healing processes - with science-backed methods you can apply immediately. What you get: A complete practical guide with 40 chapters - from Polyvagal Theory and trauma types through Somatic Experiencing, EMDR basics, breath regulation and body work to attachment patterns, sleep, nutrition and a 12-week plan for lasting regulation. Every chapter includes concrete techniques, step-by-step exercises and direct solutions to common obstacles. Chapters at a glance: Chapter 1: Understanding the nervous system - basic models of the autonomic nervous systemChapter 2: Identifying and classifying Polyvagal statusChapter 3: Types of trauma - developmental, attachment and shockChapter 4: Stress responses - fight, flight, freeze explainedChapter 5: Training orientation and building a sense of safetyChapter 6: Somatic Experiencing - using pendulation effectivelyChapter 7: Somatic Experiencing - learning titrationChapter 8: EMDR basics - the process explained in simple termsChapter 9: EMDR - building resources before working with triggersChapter 10: EMDR - bilateral stimulation for everyday useChapter 11: Breath regulation - exhaling as a safety signalChapter 12: Breath regulation - building 4-6 breathing cyclesChapter 13: Mindful humming to counter inner anxietyChapter 14: Vagus nerve exercises - gaze, jaw, voiceChapter 15: Body scan - finding resources in the tissueChapter 16: Somatic release - oscillating muscle wavesChapter 17: Grounding - grounding techniques for freeze statesChapter 18: Orientation breathing - synchronizing gaze and breathChapter 19: Self-calming - the 5-4-3-2-1 resetChapter 20: Resource tapping - body anchors with tappingChapter 21: Understanding attachment patterns - clinging and avoidanceChapter 22: Building secure attachment - practicing co-regulationChapter 23: Trigger management - reading early warning signsChapter 24: Overwhelm emergency plan - the 10-minute protocolChapter 25: Boundaries in the nervous system - saying no without guiltChapter 26: Sleep regulation after trauma - building a bedtime routineChapter 27: Sleep hygiene - making the bed a safe spaceChapter 28: Movement against stress - gentle strength trainingChapter 29: Yoga for the nervous system - yin instead of performanceChapter 30: Mindful walking - rhythm as regulationChapter 31: Nutrition and stress - blood sugar stabilityChapter 32: Caffeine, alcohol, nicotine - nervous system impactChapter 33: Resilience through micro-achievements - 2-minute exercisesChapter 34: Self-compassion - nervous system-friendly languageChapter 35: Shame and the inner critic - reframing with body anchorsChapter 36: Making EMDR self-help safe - knowing your limitsChapter 37: Integrating trauma - finding meaning without overwhelmChapter 38: Tracking the healing process - progress log and body dataChapter 39: Understanding relapses - regression as a learning signalChapter 40: Long-term self-regulation - your 12-week plan How it works: Follow the guide chapter by chapter or jump directly to the area you need most right now. Every chapter ends with a concrete exercise or action step - so you always know what to do next. Who this guide is for: People working through childhood trauma, relationship trauma or life-altering events. Anyone who notices: the mind gets it, but the body stays stuck in alarm. Anyone who wants to finally understand self-regulation as a clear, logical mechanism - not an abstract concept. Start today - your nervous system can learn to feel safe again.", "item_img_path" : "https://covers3.booksamillion.com/covers/bam/9/79/819/964/9798199647342_b.jpg", "price_data" : { "retail_price" : "14.90", "online_price" : "14.90", "our_price" : "14.90", "club_price" : "14.90", "savings_pct" : "0", "savings_amt" : "0.00", "club_savings_pct" : "0", "club_savings_amt" : "0.00", "discount_pct" : "10", "store_price" : "" } }

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