Search
  • Susanne Thomas

How often should I do TRE® ?


This question arises for everyone who has started with TRE®. For a beginner, we often say that twice or three times a week is a good measure. It is true that most people fare well with that. But not everyone - and no one can tell you for sure. I will explain why:


DID YOU LEARN HOW TO SWIM ?


Or ride a bike? I am sure you learned how to stand and walk but chances are that you don't remember :-). Well, you learn how to use TRE® in the same way as you learned to swim - by doing it. You are slowly getting used to the sensation of tremoring, testing the water. The ground under your feet is your stop and go routine, your surroundings in which you feel safe and comfortable and - your mind. Your body wants to release, it wants to use the tremors to unwind and it knows how to, but you


need to be sure that you can stop the session at any time
need to feel safe and comfortable
need to stay present in your mind

I am sure you had someone around who taught you how to swim. They didn't do it for you but they created the safety for you to try, just by being there and knowing how to swim. It's the same here - we Providers have all learned how to tremor - by doing it. No one who is certified has learned TRE® from a book or a talk alone, it is not possible. We have learned much more, be sure, but that's the basics. And it is really the best way for everyone to tune into tremoring.


You might take to it like a fish to water, but you might as well not - and that is a pity because most people can learn how to swim/tremor and it is a fun and healthy thing to do. If you know that this is for you but you struggle to do it on your own, seek a Provider. If there is no one around where you live, do a Skype or Zoom. Having someone watch you and giving feedback really makes a difference.


LEARNING HOW TO


When you learned to swim, you lifted your feet off the ground and tested if the water holds you up. At first it seemed that it doesn't, right ? So you put your feet down on the floor again.

In the same way you induce the tremors - and stop them, straightening your legs. If that doesn't stop them, stretch your legs and arms. If that doesn't stop them completely, lie on your side with your legs raised. Or get up, walk and drink a glass of water.


If you can easily stop your tremors, you should just as easily get them back again, straight after resting for a few minutes while still on the mat. Just go back into the same position in which you started - no need to do more exercises. Breathe. Be patient.


Once you can do this, your confidence will increase, play with stop and go until you feel completely safe and in control.


Your environment - the space you use to tremor - is important. So is the time you allocate for TRE®. You can hardly have a pleasant experience with TRE® if chances are that you will be disturbed or if you have to watch the clock.


Most of us like to let the thoughts wander when we relax the body. Daydreaming, focusing on nothing particular - moving from yesterday to tomorrow to 10 years ago to next year summer. But TRE® is asking you to focus INTO your body and feel the sensations. It you like them, it should be no problem. But if you are not sure, if you are anxious about anything you feel, your mind might just do its own thing and you experience something like 'spacing out'.

If this happens, you will eventually 'come back' and be again aware of your body and the tremors - and your immediate environment. Just take note that you were 'absent' and are now ' present' again. This is the first step - become aware.




SWIMMING - NOT FLOATING


When you trust the water to hold you up, you might have the idea of just do nothing and go with the flow.

But where will it take you ?

What if you suddenly find yourself in a current ?

Near a drop ?

Floating toward an obstacle ?


That's where your focus and mindful presence comes in. In swimming, you have been told how to use your arms and legs - and use them according to the environment in which you swim. You might not want to wade into high ocean waves, you might not want to cross a river, you might just want to float in a small pool on a still lake and first learn how to negotiate the element of water, its energy, power, current and temperature.


Your tremors are your water and no one can predict how they express in your body, even the most experienced Provider can only observe and learn from what they see. Advice can be given - good sound advice - but only after the fact. Not beforehand, not without observing your tremors.


HOW TO SWIM YOUR TREMORS


Stop and go
Keep your mind from spacing out (1)
Be positively curious about your tremors
Know why you are doing this
Be sure you want to do it
Reflect on the experience afterwards (2)

1) DO: Talk to someone, talk to yourself - or your cat/dog, they love cuddling up next to you when you tremor. Sing or hum. Recite a positive mantra. Keep your eyes open. Look at your legs, your hands. Put your hands on your chest or tummy. Put your hands on your thighs while they are moving. Focus on your breathing.

CAUTION: Playing music might be nice but is often habitually connected to spacing out. Test it and make a decision. Watching a movie while tremoring ? Yeah, better than nothing, but actually focusing into your physical body is still your goal. Move toward it, deliberately.


2) Do: Take a mental or paper and pen note before you do TRE®, just quickly and intuitively rate your mental, physical and emotional comfort state on a scale of 1 to 10. Rate yourself again after the session. Reflect in writing - if you like to write. Reflect in drawing - if you like to draw. Manifest something creative - anything.

CAUTION: We all tend to ask 'why' and want to understand. But if you focus on your past, the past will come to you. And if you think a lot about the past in the form of 'story', it might keep your mind running in circles. No new thought, no insight that doesn't fit with the old will have a chance. Distracting yourself is the answer. Also, if you lie on wait for 'something to come up', chances are that it will. And - please don't blame the tremors for lifting the lid on what is inside - with doing TRE® you have decided to (slowly and safely) open up.




TOO MUCH WATER ?


We need water to drink. We dont want it in our lungs, at all. You might not want to drink the water in which you swim but you still need to drink. So take a glass of fresh water and drink it, don't just open your mouth while you swim.


Here is the list again - if you can tick this list, you will know for yourself when to do TRE®, how often and how long your sessions should be. It will take up to 20 sessions to find all this out - and you might not get it right at times. But keep going and trust your body - your body knows how to move, use and enjoy the tremors. (For questions about pain and other contra - indications to doing TRE® please read my other post 'Can I do TRE® safely on my own?' )



Be sure that you can stop the session at any time
Feel safe and comfortable
Stay present in your mind
Stop and go
Keep your mind from spacing out
Be positively curious about your tremors
Know why you are doing this
Be sure you want to do it
Reflect on the experience afterwards

Literally, you should drink water before and after a TRE® session, even if you dont feel thirsty, your body will thank you for it.


And - to stay with the picture - if the water you enter when starting with tremoring seems murky and doesn't taste good, be assured that you are actually moving upstream, from the salty ocean with its high waves into the lagoon into the fresh water river and up toward the source - a sparkling clean well.







612 views

I teach TRE® (Tension and Trauma Release Exercise) under license from TRE® for All Inc (David Berceli PhD).  All rights belong to TRE® for All Inc. Visit their website www.traumaprevention.com