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October 21, 2024 • 49min
Start Strong: Do This Every Morning to Get Out of Bed, Beat Anxiety, and Feel Incredible All Day
The Mel Robbins Podcast
In this episode, Mel Robbins introduces a unique technique called "slithering" that she learned from her therapist to help overcome intense feelings of dread, heaviness and difficulty getting out of bed in the morning. Mel explains how this somatic (body-based) practice works to process stored trauma and negative sensations in the body, allowing you to start your day with more ease. She shares her personal experiences with using the technique and brings on her therapist, Ann Daven, to provide expert insight into the psychological principles behind why it's effective.
Start Strong: Do This Every Morning to Get Out of Bed, Beat Anxiety, and Feel Incredible All Day
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Key Takeaways
- Mel Robbins introduces a technique called "slithering" to help overcome morning dread and difficulty getting out of bed
- The technique involves physically moving your body in a slow, deliberate way to process stored trauma and negative sensations
- Slithering works by joining with the heavy feeling instead of fighting it, allowing you to move through it
- The practice can help shift your nervous system from distress to calm
- Negative morning sensations are often linked to past traumas or experiences stored in the body
- Somatic (body-based) techniques like slithering can be more effective than just talking for processing trauma
- The technique can be adapted for different physical abilities and situations
- Consistent practice can lead to lasting changes in how you feel upon waking
Introduction
In this episode, Mel Robbins introduces a unique technique called "slithering" that she learned from her therapist to help overcome intense feelings of dread, heaviness and difficulty getting out of bed in the morning. Mel explains how this somatic (body-based) practice works to process stored trauma and negative sensations in the body, allowing you to start your day with more ease. She shares her personal experiences with using the technique and brings on her therapist, Ann Daven, to provide expert insight into the psychological principles behind why it's effective.
Topics Discussed
Mel's Morning Struggles (2:03)
Mel describes her lifelong difficulty with mornings, explaining that she would often wake up feeling a sense of heaviness, dread and overwhelm:
- She felt like there was "something standing on my chest" making it hard to get up
- Her mind would immediately start spinning with negative thoughts
- This happened regardless of her circumstances or location
- "I don't know why it was so hard to get out of bed," Mel shares
Mel emphasizes that many people struggle with similar feelings in the morning, even if their lives are generally good. She notes that our brains tend to default to negative thoughts upon waking.
Origins of Morning Dread (12:04)
Mel recounts working with her therapist Ann to trace the origins of her morning dread:
- They identified it going back to high school and earlier
- A key traumatic experience in 4th grade was uncovered
- Mel woke up to an older child inappropriately touching her at a sleepover
- This created confusion and a sense that something was wrong
- The experience got "stored" in her body as a sensation of heaviness upon waking
Mel explains that young children often internalize trauma and blame themselves, which can create lasting impacts. She notes that many different types of childhood experiences can create similar "stored" sensations.
Introduction to Slithering Technique (20:06)
Mel introduces the slithering technique her therapist Ann taught her:
- Instead of fighting the heavy feeling, you move with it
- Slowly slide out of bed onto the floor
- Move your body in whatever way feels right
- Crawl on hands and knees to the bathroom
- Stay low to the ground until the feeling starts to break up
Mel emphasizes that while it may feel silly, the technique works to physically process the stored sensations in the body. She shares that it helped her tremendously after consistent practice.
Explanation from Therapist Ann Daven (25:59)
Mel's therapist Ann Daven provides insight into the psychological principles behind the slithering technique:
- It's an example of "somatic inquiry" - letting the body process through movement
- It bypasses trying to intellectually make sense of feelings
- Sometimes it's better to "feel our way through rather than try to figure our way out"
- The dread upon waking was "somatic residue" of unresolved trauma
- Joining with the feeling allows it to shift from frozen to fluid
Ann explains that the technique helps shift the nervous system from distress to calm. She notes it transforms trauma residue stored in the body.
Step-by-Step Walkthrough of Slithering (34:10)
Mel provides a detailed walkthrough of how to do the slithering technique:
- Let the weight of the emotion pull you out of bed
- Slide onto the floor
- Move your body slowly in whatever way feels right
- Stay on the floor for 1-2 minutes as the feeling starts to break up
- Roll onto hands and knees
- Crawl slowly to the bathroom
- Stand up when you feel ready
Mel emphasizes staying low to the ground and moving slowly. She notes that over time, you'll likely need less time on the floor before feeling ready to stand up.
Why Slithering Works (42:47)
Ann Daven explains the psychological mechanisms behind why slithering is effective:
- It joins with the symptom instead of fighting it
- This allows frozen residue to shift to fluidity
- The nervous system moves from distress to neutral to calm
- It transforms trauma residue stored in the body
- Creates new bodily association of safety when waking up
Ann notes that the body learns how to shift the feeling on its own over time with practice. She emphasizes that it works by processing trauma somatically rather than intellectually.
Common Questions and Adaptations (45:39)
Mel addresses some common questions about implementing the technique:
- When to use it: Any morning you wake up feeling overwhelmed
- Difficulty feeling sensations: Start small and you'll gain more awareness
- High beds: Slide legs out first, then ease down
- Pets: They may actually help by adding playfulness
- Teaching kids: Can be very helpful for children with anxiety
- Physical limitations: Adapt the movements as needed
Mel emphasizes there's no "right way" to do it - the key is joining with the feeling and moving slowly. She encourages adapting it to your needs.
Incorporating Somatic Techniques (50:38)
Ann Daven provides guidance on how to incorporate somatic techniques into your self-care routine:
- Ask yourself where you're feeling friction in your life
- Notice where you feel it in your body
- Ask how that feeling would move if it could
- Allow the feeling to move you for a few minutes
- Notice what has shifted afterwards
Ann notes this practice can help free the body from stress we don't realize we're carrying. She emphasizes the physical and mental health benefits of releasing stored tension.
Conclusion
Mel concludes by emphasizing how transformative this simple yet unusual technique can be. She encourages listeners to try it, even if it feels strange at first. Mel notes that while it may not solve all your problems, it can help you start your day with more ease and empowerment. She emphasizes that you deserve to feel better and have the power to create positive change in your life.
The episode provides a unique, body-based approach to dealing with morning dread and difficulty getting out of bed. By introducing the concept of stored trauma in the body and how to process it somatically, Mel offers listeners a powerful tool for shifting their morning experience. While initially developed for Mel's specific trauma, the slithering technique and principles behind it can be adapted for a variety of morning struggles.