Below is a brief overview for how each **Physiological Imbalance** type can begin to rebalance from conditioned trauma, back into natural alignment. More detailed, rooted and specific rebalance sections for all types will be added in future updates. --- <div style="border-left: 4px solid #007FFF; background-color: rgba(0, 127, 255, 0.1); padding: 1rem; border-radius: 8px; margin: 1rem 0;"> <h3 style="display: inline-block; margin: 0 0 0.75rem 0; border-bottom: 1px solid rgba(0, 127, 255, 0.6); padding-bottom: 0.15rem;"> Freeze [Mental/Mental] </h3> <p> <strong>Imbalance:</strong> The body and mind withdraw inward, disconnecting from physical sensation, emotional presence, and meaningful action. This can create a sense of numb detachment, where the person feels unable to fully engage with themselves, others, or the surrounding environment. </p> <strong>Goals:</strong> <ul style="margin: 0 0 1rem 1.5rem; padding: 0;"> <li>Reawaken bodily awareness through gentle movement and sensory engagement.</li> <li>Rebuild a sense of safety, stability, and personal agency.</li> <li>Restore curiosity and openness toward others and the surrounding environment.</li> </ul> <p><strong>Practices:</strong></p> <div style="background-color: rgba(0, 127, 255, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 1rem 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(0, 127, 255, 0.6); padding-bottom: 0.15rem;"> Reawakening of Bodily Senses </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Sensory Mapping</strong><br> <em>Example:</em> Sit in a comfortable position, slowly turn your head left, centre, and right. At each point, notice one colour, one sound, and one object that feels comfortable or neutral. Between each cycle, feel the sensations of your body and your feet against the floor. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Bodily Micromovements</strong><br> <em>Example:</em> Wiggle your toes for 10 seconds, then pause and notice the sensations. If comfortable, slowly move to a larger joint such as your ankles or wrists. If it still feels okay move onto a larger joint, otherwise end the set and let your body stabilise. Repeat daily within your comfort zone. </p> </div> <div style="background-color: rgba(0, 127, 255, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 0 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(0, 127, 255, 0.6); padding-bottom: 0.15rem;"> Reconnecting with the Environment </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Gaze and Breath Synchronisation</strong><br> <em>Example:</em> With a pet or trusted person, soften your gaze and slowly breathe together, in for 4 seconds and out for 6 seconds. If comfortable try maintaining eye contact as well, repeat for three cycles. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Creative Outlet</strong><br> <em>Example:</em> Free shade with crayons or pencil for 5 minutes, letting colours and directions flow without control. Notice any images, symbols, or feelings that emerge without needing to immediately interpret them. </p> </div> </div> <div style="border-left: 4px solid #2ecc71; background-color: rgba(46, 204, 113, 0.1); padding: 1rem; border-radius: 8px; margin: 1rem 0;"> <h3 style="display: inline-block; margin: 0 0 0.75rem 0; border-bottom: 1px solid rgba(46, 204, 113, 0.6); padding-bottom: 0.15rem;"> Fawn [Mental/Physical] </h3> <p> <strong>Imbalance:</strong> Self identity becomes organised towards meeting the needs, moods or expectations of others, suppressing personal boundaries and authenticity in order to maintain safety or connection. </p> <strong>Goals:</strong> <ul style="margin: 0 0 1rem 1.5rem; padding: 0;"> <li>Differentiate personal needs from external expectations.</li> <li>Strengthen inner worth independent of validation or approval.</li> <li>Develop clear, consistent boundaries that support mutual respect.</li> </ul> <p><strong>Practices:</strong></p> <div style="background-color: rgba(46, 204, 113, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 1rem 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(46, 204, 113, 0.6); padding-bottom: 0.15rem;"> Boundary Rehearsals </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Cultivating Emotional Assertiveness</strong><br> <em>Example:</em> Deeply inhale, pause, then exhale feeling the diaphragm expand (below the ribs) and repeat messages of assertion such as "No thanks", or "I'd like.." in a steady tone. Repeat 3 cycles trying to maintain the heart rate steady. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Reflective Journal</strong><br> <em>Example:</em> At the end of the day list moments you said yes to something when you wanted to say no. Rate how tense your body felt during the action between 0–10, then script an alternative response for yourself for what you would have preferred to say. Do not judge yourself for how you acted, this practice is only to help better understand your own needs. </p> </div> <div style="background-color: rgba(46, 204, 113, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 0 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(46, 204, 113, 0.6); padding-bottom: 0.15rem;"> Self Stability </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Bodily Presence and Support</strong><br> <em>Example:</em> Place one hand on your chest one hand on your stomach. Inhale for 4 seconds, exhale for 6 seconds, and quietly say to yourself "I'm here for you" "I see you". Repeat 8 cycles, daily. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Solo Hobby Immersion</strong><br> <em>Example:</em> Once a week, set aside time for a solo activity, such as hiking, painting, cooking, music or other sensory hobby. Put your phone away if possible, and every 20 minutes notice two sensations that you can feel such as temperature, texture, smell or sound. </p> </div> </div> <div style="border-left: 4px solid #FF4C4C; background-color: rgba(255, 76, 76, 0.1); padding: 1rem; border-radius: 8px; margin: 1rem 0;"> <h3 style="display: inline-block; margin: 0 0 0.75rem 0; border-bottom: 1px solid rgba(255, 76, 76, 0.6); padding-bottom: 0.15rem;"> Flight [Physical/Mental] </h3> <p> <strong>Imbalance:</strong> The body becomes highly sensitive to the possible threat of the environment, creating patterns of constant alertness, restlessness and difficulty stabilising into grounded thought or action. </p> <strong>Goals:</strong> <ul style="margin: 0 0 1rem 1.5rem; padding: 0;"> <li>Lower baseline alertness.</li> <li>Develop comfort with stillness.</li> <li>Establish steady cycles between movement, rest, and recovery.</li> </ul> <p><strong>Practices:</strong></p> <div style="background-color: rgba(255, 76, 76, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 1rem 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(255, 76, 76, 0.6); padding-bottom: 0.15rem;"> Regulating Movement and Alertness </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Heart Rate and Breath Control</strong><br> <em>Example:</em> Jog in place or walk quickly for 60-90 seconds, then sit down and slowly lengthen your exhales. Try breathing in for 3 seconds and out for 6 seconds for 2 minutes, noticing your rate gradually settling. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Proactive Safety Mapping</strong><br> <em>Example:</em> When entering a new space, gently notice one place you could rest, and an object or area that feels safe or neutral. Remind yourself that you can leave, pause or stay present at any time and that you don't need to intensely scan for danger. </p> </div> <div style="background-color: rgba(255, 76, 76, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 0 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(255, 76, 76, 0.6); padding-bottom: 0.15rem;"> Releasing Mental Pressure </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Worry Window</strong><br> <em>Example:</em> Set a 10-15 minute slot in the evening to list down any fears, stresses, or unfinished thoughts. When the timer ends, close the notebook and remind yourself, “I have given this attention for today. I can return to it tomorrow if needed.” You’re not trying to necessarily solve the problems, just place them in an external place outside of your mind. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Bodily Stillness</strong><br> <em>Example:</em> Sit with your palms resting on your thighs and remain still for 30 seconds while noticing your breath, heartbeat, or body temperature. Add 15 seconds each week until 3 minutes feels manageable. </p> </div> </div> <div style="border-left: 4px solid #FFD700; background-color: rgba(255, 215, 0, 0.1); padding: 1rem; border-radius: 8px; margin: 1rem 0;"> <h3 style="display: inline-block; margin: 0 0 0.75rem 0; border-bottom: 1px solid rgba(255, 215, 0, 0.6); padding-bottom: 0.15rem;"> Fight [Physical/Physical] </h3> <p> <strong>Imbalance:</strong> The body remains in a state of tension and hyperreactivity, overexpressing energy through force rather than controlled intention. </p> <strong>Goals:</strong> <ul style="margin: 0 0 1rem 1.5rem; padding: 0;"> <li>Channel raw intensity into steady, grounded strength.</li> <li>Regain conscious control over impulsive reactions to the environment.</li> <li>Reestablish stability following periods of high activation.</li> </ul> <p><strong>Practices:</strong></p> <div style="background-color: rgba(255, 215, 0, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 1rem 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(255, 215, 0, 0.6); padding-bottom: 0.15rem;"> Stabilising Activation </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Pausing Before Action</strong><br> <em>Example:</em> When a reaction spikes, notice the trigger and identify one body cue, such as a tight chest, clenched jaw or increased temperature. Then, slowly count for 5 seconds before responding, better defining the situation at hand and how you want to approach it. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Sensory Reset</strong><br> <em>Example:</em> Rinse your wrists, cheeks or back of the neck with cold water for 30 seconds when tension arises. Notice your change in heart rate, taking in slow breathes as you increase grounded stability. </p> </div> <div style="background-color: rgba(255, 215, 0, 0.1); padding: 0.5rem 1rem; border-radius: 6px; margin: 0 0 1rem 1rem;"> <h4 style="display: inline-block; margin: 0; font-size: 1.05rem; font-weight: 600; border-bottom: 1px solid rgba(255, 215, 0, 0.6); padding-bottom: 0.15rem;"> Grounded Control </h4> <p style="margin: 0.75rem 0 0 0;"> <strong>Movement and Energy Stabilisation</strong><br> <em>Example:</em> Perform 10 slow push ups, wall pushes, squats or other controlled exercise, exhaling through movement. Afterwards, stand still with your hands on your ribs, inhaling for 4 seconds, exhaling for 8 seconds with a soft hum. Repeat for 3 rounds. </p> <p style="margin: 0.75rem 0 0 0;"> <strong>Emotional and Relational Reconnection</strong><br> <em>Example:</em> After a reactive trigger, journal what happened in three parts. What your action created externally, What you were feeling internally, and What response you would prefer to practise next time. For example: “When I reacted quickly the situation became more hostile. My body felt tense, defensive and alert. Next time I will pause, lower my tone and more calmly, openly and clearly state my thoughts.” </p> </div> </div> <span class="nav-buttons">[[5.2 Physiological Imbalance (Nurture)|« Back]] [[6.1 Environmental Configuration (Nature)|Next »]]</span>