DEBRA ENG, LCSW, PLLC: INTEGRATIVE HEALTH & MENTAL HEALTH THERAPY
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Somatic Tracking 101: Teach Your Brain “I’m Safe”

5/17/2025

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PictureWoman relaxing in nature, smiling and at peace
How to blend mindfulness with safety re-appraisal:  Pain Reprocessing Therapy in everyday language
Chronic primary pain (back pain, tension headaches, fibromyalgia, IBS and more) often lingers because the brain keeps mis-labelling normal body messages as threats—like mistaking a garden hose for a rattlesnake. Somatic tracking shows your nervous system—moment by moment—that the signal is uncomfortable but not dangerous. In a landmark clinical trial, two-thirds of participants were pain-free or nearly pain-free four weeks after a Pain Reprocessing Therapy (PRT) program that centered on this skill. (JAMA Network)

The 3-Step “Safety” Version
Time needed: 2–3 minutes, 3–5 times a day. Short & frequent exercises beat long & infrequent.
1  Get curious: Find a comfy position, breathe slowly, and zoom in on the sensation. Label its size, shape, texture, edges. For example: “Golf-ball spot, warm pulse, right of my spine.”
2  Re-appraise for safety: Remind yourself—out loud or silently—why the signal is safe. Ground your words in evidence you trust (clear scan, doctor’s check-up, everyday activities you can still do). For example: “My MRI was clean. Muscles & nerves are healthy. This is just my brain’s false alarm.”
3  Keep it light: Watch what the feeling does—shift, swell, drift—without trying to fix it. Sprinkle in humor, calming imagery or a smile to keep the mood relaxed. For example: “Look at that… it’s floating upward like a soap bubble.”
Notice variability. If the sensation moves or changes intensity, that’s live proof it isn’t stuck tissue damage—celebrate it!

Pro-Tips for Sticking Power
  • Evidence first. Review any normal imaging or exams so your safety words feel true.
  • Tone > words. A calm, matter-of-fact voice reassures the brain more than pep-talk volume. Let go of criticism and judgment toward self, body, pain sensations.
  • Drop the goal. The point is to observe, not to “make pain leave.” Relief often follows once the alarm de-escalates.
  • Use micro-sessions. Waiting in line, sitting in traffic, commercial breaks—perfect two-minute practice slots.

Hear & Practice🎧 Podcast guide – Tell Me About Your Pain episode “What Is Somatic Tracking—and How Can It Help My Pain?” offers a free, 15-minute audio you can replay anytime. (Spotify)

Want to Dive Deeper? 
Journal article Ashar YK et al. Effect of Pain Reprocessing Therapy vs Placebo and Usual Care for Patients With Chronic Back Pain. JAMA Psychiatry, 2022. (JAMA Network)
Book Alan Gordon & Alon Ziv. The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain. Penguin Random House, 2021. (PenguinRandomhouse.com)
PodcastTell Me About Your Pain (Curable Health). Start with the episode linked above. (Spotify)

Key Takeaway: Every time you pair curious attention with a clear safety message (and a dash of light-heartedness), you teach your brain, “This hurts, but it isn’t harmful.” Do that often enough and the over-protective alarm quiets down—opening the door to real, lasting relief.

Reach out to Debra for one on one healing from chronic pain with Pain Reprocessing Therapy. 

#PainReprocessingTherapy #ChronicPainRelief #Mindfulness #SafetyReappraisal #SomaticTracking #PainScience #NervousSystemHealing #MindBodyConnection #PainManagement #PRT #ChronicPainSupport #Neuroplasticity  #DebraEngLCSW #TraumaInformedCare

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Exploring the Intersection of IFS and Polyvagal Theory in Therapy

5/7/2025

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Internal Family Systems (IFS), developed by Dr. Richard Schwartz, and Polyvagal Theory, introduced by Dr. Stephen Porges and applied clinically by therapists such as Alexa Rothman, offer a powerful and integrated framework for understanding trauma, self-regulation, and healing.
IFS conceptualizes the psyche as a system of "parts"—inner subpersonalities with distinct roles, emotions, and histories. Schwartz (2021) states, “All parts are welcome. They have good intentions, even if their strategies are extreme.” At the core of the system is the Self (Energy or Leadership), described as a calm, compassionate, and curious center capable of leading the internal system toward healing.
Polyvagal Theory describes how the autonomic nervous system shifts between states of safety, mobilization (sympathetic), and immobilization (dorsal vagal), each affecting one’s capacity for connection and self-regulation. Alexa Rothman (2023) notes, “Polyvagal Theory gives a physiological foundation for understanding why certain parts take over and how safety shapes internal experience.”
The intersection of these models becomes clinically potent when therapists guide clients in tracking physiological states while engaging internal parts. Protectors in IFS often correlate with sympathetic arousal—fight-or-flight states—while exiles may emerge when the system enters a dorsal vagal state, linked to numbness or collapse.
Therapists informed by both models aim to create a neuroceptive environment of safety, allowing clients to access Self-energy—an internal state of calm presence. Rothman emphasizes co-regulation and body-based awareness: “By bringing awareness to the nervous system, we can support parts in feeling seen and safe enough to unburden” (Rothman, 2023).
Integrating IFS and Polyvagal Theory supports a trauma-informed, compassionate approach to therapy that is attuned to both psychological and physiological processes. Together, these frameworks offer a more comprehensive path toward healing, self-regulation, and Self-leadership. Schedule with Debra to explore how these models can help you in your healing journey. 

References
  • Schwartz, R. C. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. Sounds True.
  • Rothman, A. (2023). "Using Polyvagal Theory to Deepen IFS Work." The One Inside Podcast with Tammy Sollenberger, April 3, 2023. https://open.spotify.com/episode/2gjbK7DLBBKc4kVPUrqcoF
  • Rothman, A. (2022). "IFS and Polyvagal Theory: A Conversation with Alexa Rothman." YouTube, posted by The IFS Institute. https://www.youtube.com/watch?v=JdvFMUxXrGg
  • Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.

#InternalFamilySystems #IFSModel #PolyvagalTheory #TraumaHealing #SelfRegulation #Neuroception #TraumaInformedTherapy #SelfLeadership #MindBodyConnection  #AlexaRothman #RichardSchwartz #StephenPorges #CompassionateTherapy #TraumaRecovery #BodyBasedTherapy #PsychotherapyTools #DebraEngLCSW
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    Debra Eng, MSW, LCSW

    She has over 20 years of experience with a wide rage of issues. She currently focuses on aging, caregiving, developmental trauma and chronic health and pain conditions. 

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  • Trauma-informed, integrative therapy
  • About Debra Eng, LCSW
  • Rates|Insurance
  • Contact Debra
  • Telehealth
  • Integrative Health & Mental Health Blog
  • Handouts and Resources (clients only)
  • Emergency Resources