06/08/2026
Top up vs bottom down !
Being triggered, a fall out with family or partner and being told to journal and wanting to scream it doesn’t work. I’ve been there and had to understand what was happening, turns out I wasn’t bad at journaling. My body was still mid-argument and nobody told my brain the meeting had ended.
Here’s the bit nobody explains: you’ve got two systems.
Top-down or a favourite of my clients b***s out 🍉🍉= the thinking brain. Journaling, reframing, “what’s the evidence for that thought.” Brilliant tools for a brain that’s actually online.
Bottom-up or bum out 🍑 = the body brain. Cold water, movement, humming (yes, really). Talks straight to your nervous system, no thinking required. These then automatically update and register safety through your vagus nerve.
When you’re dysregulated, top-down basically clocks off. So “just journal it out” isn’t bad advice it’s advice given in the wrong order.
Body first. THEN the pen.
Save this for next time a coping skill “doesn’t work” it might just be next in line, not wrong 👇
What’s your go-to body-first move when you’re mid-meltdown? Tell me below and if you want a tool that guide you through both check out our workbooks 📔✍️
