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Psychology
Waking the Tiger

Listen to the Intro

01:10


WAKING THE TIGER SUMMARY

Peter A. Levine with Ann Frederick

Healing Trauma


4.1 (356 ratings)
14 mins
Start your free trial
Topics
Trauma & HealingAnimalsThe Body
Table of Contents
 * Waking the Tiger Summary of 3 key ideas
 * What is Waking the Tiger about?
 * Who should read Waking the Tiger?
 * About the Author
 * Books like Waking the Tiger
 * People also liked


WAKING THE TIGER
SUMMARY OF 3 KEY IDEAS

Audio & text in the Blinkist app
Key idea 1 of 3


WHAT’S IN IT FOR ME? LEARN HOW TO RELEASE YOURSELF FROM TRAUMA.

Trauma touches us all. Whether it arises from an accident, illness, or even
everyday stress, traumatic events can shatter our sense of safety and leave us
struggling with bewildering symptoms.

Yet there’s some surprising wisdom available that we can draw on to heal and
free ourselves from trauma. This wisdom comes, of all places, from the animal
kingdom.

In this Blink, we’ll explore some basic somatic techniques that you can use to
start releasing pent-up energies, help restore resilience, and reclaim a sense
of vibrancy and meaning. These techniques offer a path to befriend your inner
bodily experiences, and undo the imprints of trauma. 

Keep in mind that this Blink isn’t meant to replace support from a trained
professional. If you’re feeling overwhelmed or have thoughts of self harm,
please reach out to a doctor, a mental health professional or a support line, to
access help and care.

Now, let’s get started on your journey to healing.


STRESS, ANIMALS, AND THE BODY

An abusive childhood, a violent assault, a car accident – trauma can arise from
many different sources. But despite this, it leaves similar scars – scars that
can be debilitating, even when they’re invisible. 

Trauma causes a range of physical, emotional, and psychological symptoms. These
can include anxiety, depression, and flashbacks. They can also extend to many
other kinds of symptoms, like sleeping problems, chronic pain, dissociation or
“spaciness,” and somatic illness – meaning an illness that specifically affects
the body physically, rather than the mind.

Although it’s easy to feel isolated if you’ve experienced trauma, you’re far
from alone. Nearly everyone encounters it, in some form, throughout life. But
what exactly is trauma? And why does it leave such a lasting impact on our
lives?

A fascinating clue can be found in the biology and behavior of wild animals.
Wild animals face constant threats and dangers – from predation, injury, the
elements, and starvation, among other things. And yet, curiously, wild animals
rarely suffer from trauma, as humans do. 

Why is that? How do wild animals manage to survive – and even thrive – in the
face of extreme adversity, while we humans struggle so much, and for so long, in
the aftermath of traumatic events? What can we learn from them?

To answer these questions, we need to understand how animals – human and
non-human animals alike – respond to danger. 

When we face a challenge or threat, the stress response is our body’s natural
way of preparing us for action. The stress response involves a series of
physiological changes: our heart beats faster, our breathing accelerates, our
muscles tense, and we become hyper-alert to our surroundings. These changes help
us mobilize our body’s resources and energy to deal with a threat. As we’ll see,
this build up of energy can be implicated in trauma. 

We often hear about the fight or flight response. Faced with a terrifying
threat, animals can either fight back aggressively or run away as fast as they
can. However, sometimes we face a situation that is too overwhelming, or
hopeless, for us to fight or flee. In this case, we experience what’s called the
freeze response. When neither fight or flight will ensure survival, we will
simply become immobile. This immobility response involves a dramatic drop in our
heart rate, blood pressure, breathing rate, and muscle tone. 

It may seem counterintuitive, but freezing is a smart, albeit last-ditch, part
of an animal’s overall survival strategy. An impala playing dead, for instance,
might convince a cheetah to stop its attack, buying precious time to escape. 

Freeze also helps us cope with extreme stress by shutting down parts of our
awareness. In a freeze state we may feel numb, detached, or faint. This is the
body’s way of protecting us from suffering, by dissociating us from our bodies
and from an awful situation that we cannot escape.

But there’s a drawback here. As we explored, the stress response involves a huge
build up of energy. Either fighting back or running away allows us to discharge
this excess energy, so we can return to a normal state of calmness afterwards.
But – on its own – the freeze response doesn’t. So what do animals do, after
they freeze? 

Let’s say, for instance, a polar bear is shot with a tranquilizer dart after a
stressful chase. As it wakes from anesthesia, it will go through an extended
period of shaking and trembling, before returning to normal. This is typical.
Animals instinctively discharge the compressed energy mobilized during a threat,
through shaking, trembling, sweating, and other physiological responses. Thus
animals return their bodies to equilibrium, balance, and calm – preventing
traumatic symptoms from developing.

Unfortunately when humans freeze, we often fail to complete this cycle of stress
response. Our faculties of higher cognition, helpful as they are, can distract
us from being aware of the bodily sensations associated with this built-up
energy. Our social conditioning, too, often leads us to control our behavior,
trying to stoically “hold ourselves together” – instead of letting the energy
stored in our body run its course and release itself. 

As a consequence, we store this unreleased energy in our nervous system and body
tissues. This creates a state of unresolved stress that can affect us for years
or even decades.

This “stuck” energy – what we call trauma – affects our nervous system and brain
in profound ways. It can hold us in a state of either hyperarousal or
hypoarousal. Hyperarousal is when we are constantly on edge, anxious, restless,
irritable, or angry. Hypoarousal is when we are chronically depressed,
lethargic, or numb. Both states are unhealthy and prevent us from living fully
and authentically.

Trauma also affects our brain structure and function, impairing parts of the
brain that are responsible for memory, emotion regulation, executive function,
and social cognition. It creates neural pathways that reinforce fear,
helplessness, and avoidance, while impairing our ability to integrate different
aspects of our experience, such as thoughts, feelings, images, and actions.

A further effect of trauma is that of dissociation: a split between body and
mind. The state of dissociation connected with freeze – one designed to protect
us from overwhelming feelings – may become chronic. When this happens, we lose
touch with our bodily sensations, feelings, and intuition – our “felt sense” of
being ourselves in the world. Tragically, this partially robs us of our sense of
meaning and purpose in life.

So how, then, do we heal ourselves? How do we come back into our bodies, release
this stuck energy, and return to balance and vibrancy? 


COMING BACK TO THE BODY

How do we help heal the wounds that trauma leaves? The answer is through the
body. 

Our bodies remember and hold trauma, even when our minds try to forget. Somatic
experiencing techniques offer a compassionate way to befriend our inner bodily
experiences, and offer a path to help unravel traumatic energies locked in the
nervous system and restore a sense of safety in our own skin.

Read more


GETTING IN TOUCH WITH THE FELT SENSE

Somatic experiencing techniques often involve bodily sensation and accessing
what’s called the felt sense. The felt sense is a term coined by psychologist
Eugene Gendlin to describe the subtle, holistic bodily awareness of a particular
issue or situation. The felt sense is like an  intuitive, pre-verbal sense of
something that is experienced in the body but not yet clearly conceptualized.
The notion is a bit abstract, but think of it as the sum total of everything
that it’s like to be you, as you experience something in a particular moment.
Our felt sense is always present, and it continually shifts and transforms, like
a stream winding through different terrain, resonating with our inner and outer
environments. 

The felt sense is like the portal through which old traumatic energies are
released. Often there are nascent or unclear felt sensations associated with a
traumatic experience. By developing curiosity about these sensations and
exploring them slowly, you can start to digest and transform your trauma from
the bottom up. 

Read more
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KEY IDEAS IN WAKING THE TIGER


 * INTRODUCTION

 * 1
   
   
   STRESS, ANIMALS, AND THE BODY

 * 2
   
   
   COMING BACK TO THE BODY

 * 3
   
   
   GETTING IN TOUCH WITH THE FELT SENSE

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WHAT IS WAKING THE TIGER ABOUT?

Waking the Tiger (1997) offers an enlightening perspective on trauma by
exploring the dynamics that make wild animals virtually immune to traumatic
symptoms. Using this knowledge, it then provides a pathway to healing through
exercises that focus on bodily sensations.




WHO SHOULD READ WAKING THE TIGER?

 * Trauma survivors looking to understand and heal their symptoms
 * Readers fascinated by animal behavior and human nature
 * Anyone drawn to explore how awareness, instinct, and resilience can transform
   suffering

Buy on Amazon


ABOUT THE AUTHOR

Peter Levine is the originator of Somatic Experiencing, an approach to healing
trauma. He holds doctorates in Medical Biophysics and Psychology, and has
published extensively on stress and trauma over his 30-year career. Peter Levine
has consulted for NASA and taught trauma healing techniques at hospitals and
pain clinics, and in indigenous communities in Europe and the United States.


CATEGORIES WITH WAKING THE TIGER

PsychologyNature & the Environment


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