Navigating Reactors and Rumination with Mindfulness

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

In this episode of PTSD and Beyond, we dive into how rumination and reactors—those moments when we feel stuck or overwhelmed—impact our mental health and how mindfulness can help us move through them. We also explore the importance of grounding, self-compassion, and the post-care phase.

Key Topics:

• What is Rumination? Exploring the loop of repetitive thoughts, especially in relation to trauma, and how it activates the brain's default mode network (DMN).
• Understanding Reactors: Shifting from "triggers" to "reactors" to help create more space between us and our emotional responses.
• The Role of Self-Compassion: Practical ways to validate yourself when a reactor is activated, and how to use grounding exercises to regulate emotions.
• The Science Behind Grounding: Walking barefoot activates over 200,000 nerve endings in your feet, which helps calm the nervous system and reduce stress.
• Post-Care Phase: After a reactive experience, nurturing yourself is crucial for restoring balance and promoting long-term resilience.

Mindfulness Exercise: We close with a guided mindfulness exercise designed to help us anchor in the present moment, validate ourselves, and practice self-compassion, especially when feeling overwhelmed by rumination or reactors.

Through self-awareness and preparation, we can recognize that we’re not only there for ourselves but also there for one another. By staying connected and mindful, we strengthen our ability to navigate challenges together.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

To connect with Dr. Deb Lindh:

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