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Here is a fascinating video by Amelia Barili, PhD where she discusses the vagus nerve and our memory networks. The vagus nerve is the longest cranial nerve, and so it was named after the Latin word "vagus," which means wandering. This long, wandering nerve helps other nerves to collect various sensations (visual, auditory, kinesthetic, olfactory, and gustatory) and sends these to the brain. The more we remember, the more we reinforce the connections between these neurons. This can be unhelpful when we form a negative association with a sensation (for example, we feel unsafe when we smell smoke) but this can also be helpful when we re-learn associations (for example, the sensation becomes associated with feeling safe and calm). In this video, Amelia Barili, PhD explains that when we are triggered, we should embrace (with compassion) what is happening. This is because things can often feel worse when we ignore or repress our sensations. Once we have embraced what is happening, we can use techniques such as breath work to calm the body and mind. When we exhale, we are better able to let go of the negative experiences and calm the body. Exhalation helps the parasympathetic part of the autonomic nervous system (which includes our ability to rest and digest). Just notice your breath. Sit with it for a little. Be compassionate with yourself. As you inhale, you can embed more helpful beliefs and attitudes, including “I am safe now,” or “I am good enough.” As you exhale, you can let go of what is unhelpful, such as “I am powerless” or “I am not good enough.” We don’t just stop at breath work. We can also incorporate movement, which is important because often, when you have experienced trauma, there is a build-up of the sympathetic fight-or-flight state. That energy needs to go somewhere. I hope you find this video as useful as I did. If you would like to lean into any of this in any greater detail, please get in contact. Chris Warren-Dickins Psychotherapist in New Jersey To wrap up the week, here are some thoughts on CPTSD, trust, finding a trauma therapist, the fawn trauma response, and EMDR. Chris Warren-Dickins Psychotherapist in New Jersey
9/24/2025 Musings as a therapistA few thoughts about therapy and getting the right kind of help...particularly for CPTSD and trauma-informed therapy. Let me know what you make of these. Chris Warren-Dickins Psychotherapist in Ridgewood, New Jersey
If we are to achieve peace (within and without), we need to build connected communities and end cycles of fear and harm. To do this, we must understand and nurture our inner worlds. When we feel safe and calm inside, we become capable of creating safety and calm around us. In other words, we learn to co-regulate each other. We do this through curiosity and compassion, not control and dominance. This isn’t just theory or wild aspirations; it’s biology. We need each other to feel safe and calm. Polyvagal Theory, developed by Dr Stephen Porges, helps explain why these qualities matter not just emotionally but physiologically. At its heart, the theory describes how our nervous system is wired for connection or protection. When we feel threatened, our bodies may shift into fight, flight, or freeze states. But when we feel safe, our social engagement system comes online, allowing us to connect, listen, and co-regulate. As a therapist, and as a husband and father, I’ve seen how essential co-regulation is in daily life. When one person remains calm and present, it can bring another back from the edge. When we speak gently, offer eye contact, and breathe steadily, we send signals of safety. These signals are contagious. They invite nervous systems to settle and hearts to open. Chris Warren-Dickins Psychotherapist in Ridgewood, New Jersey With so much turmoil and violence, it can be easy to forget about the power of psychotherapy. It might be useful to remember what a therapist is helping someone to work towards. Internal Family Systems therapy (IFS), developed by Dr Richard Schwartz, offers a powerful map of the human psyche. It teaches us that we are not a single monolithic “self,” but a system of parts. Each part has its own history, fears, and desires. At the core of this system, however, lies the Self. This is the innate essence within each of us that knows how to lead with wisdom and care. When we are in this Self-energy, we can relate to our inner parts, and to other people, with openness, clarity, and calm. Healing happens not through force or fixing, but by making space for all parts to be heard and held in compassion. IFS identifies eight core qualities that naturally arise when we are centered in the Self. These are: Calm, clarity, curiosity, compassion, confidence, courage, creativity, and connectedness. When we embody these qualities, we become healing presences; for ourselves but also for everyone around us. Chris Warren-Dickins Psychotherapist in Ridgewood, New Jersey |
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Chris Warren-Dickins, EMDR Therapist in Ridgewood, NJ and the UK
Serving New Jersey, the United Kingdom, and beyond. Telephone: (USA) +1-201-779-6917 / (UK) +44 7735 361209 Sessions are online. Mailing address: 235 Orchard Pl, Ridgewood, NJ 07450, USA. © Copyright 2026 Chris Warren-Dickins. All rights reserved. NJ license # 37PC00618700 |
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