##### ๐ฏ๏ธ Titration
>"The great thing, then, in all of education, is to make our nervous system our ally instead of our enemy."
>โ William James, 1857
Rushing our healing is a bit like skateboarding through a museum โ weโll miss a lot and we could get hurt. Titration is the practice of staying within and expanding our [[๐ก Window of Tolerance]] by deliberately leaving our [[๐ก Window of Tolerance#Comfort Zone|Comfort Zone]], entering our [[๐ก Window of Tolerance#Challenge Zone|Challenge Zone]], and then falling back to our [[๐ก Comfort Zone|Comfort Zone]] for [[โญ๏ธ Rest and Restoration]] and to [[๐ก Integrate a Part|integrate change in our systems]]. We can't grow in our [[๐ก Comfort Zone|Comfort Zone]], but we don't want to be [[๐ก Overwhelm|overwhelmed]] all the time โ so we titrate to stay whelmed and couple it with [[๐ฏ๏ธ Pendulation]] as an essential skill.
- Keep it simple. There's no use in overwhelming yourself with fifty books and YouTube channels and doom-scrolling through mental health posts on social media โ one thing at a time, at your parts' pace.
- What's the next right thing?
- [[A therapist can help us learn to titrate]]
- [[๐ Recovery is non-linear and cyclical]]
- [[๐ Progress accumulates]]
- [[๐ Our Parts set the pace]]
###### Slow is Smooth, and Smooth is Fast
If we're [[๐ฆฎ How to Recover from Trauma|recovering from trauma]], itโs even more important to go slowly and softly. It's common for [[๐ก Exiles|exiles]] to show up spontaneously after [[F5 โ BeFriend the Part|we get to know and befriend]] our [[๐ก Protector Parts|Protectors]].[^3] Some protectors step aside very easily. If that does happen, immediately [[๐ Most parts can choose to not overwhelm us if asked|๐ ask the exiles to not overwhelm]].[^4]
###### Related
- [[๐ฏ๏ธ Pendulation]]
- [[๐ Containment]]
- [[๐ Exposure Therapy]]
[^1]: [[๐ โ
IFS Online Circle]] Month 2: The Protective System & Fears of the Protectors
[^2]: [[๐ ๐ข Self-Therapy - A Step-By-Step Guide to Creating Wholeness and Healing Your Inner Child Using IFS, A New, Cutting-Edge Psychotherapy, 2nd Edition]] Ch. 16 Tips on Working with a Therapist
[^3]: [[๐ โ
IFS Online Circle]] Month 2: The Protective System & Fears of the Protectors - Month 2 with Richard Schwartz
[^4]: [[๐ โ
IFS Online Circle]] Month 3: Working with Exiles & The Trauma Behind the Rage - Month 3 with Toni Herbine-Blank