Common Challenges
TRE is a simple practice, but certain challenges can arise. This section addresses common difficulties and how to work with them skillfully.
Tremors Will Not Start
One of the most common concerns for beginners.
Why This Happens
| Reason | Explanation |
|---|---|
| Nervous system does not feel safe | Tremoring requires letting go of control. If your system is hypervigilant or has learned to suppress shaking, it may take time. |
| Unconscious controlling | Many of us have learned to suppress tremors or any sign of "losing control." This conditioning can be subtle. |
| Insufficient muscle fatigue | The exercises may need more intensity or duration to create the conditions for tremoring. |
| Freeze/shutdown state | When the nervous system is in dorsal vagal shutdown, tremoring may not be accessible without some activation first. |
What to Try
Create more safety in your environment
- Practice at times when you feel most secure and relaxed
- Ensure complete privacy
- Use comforting elements (soft blanket, familiar space)
- Practice after activities that help you feel safe (warm shower, time in nature)
Focus on letting go rather than making it happen
- In the tremor position, actively try to relax any holding
- Notice if you are clenching anywhere (jaw, shoulders, abdomen)
- Use your breath to soften and release
- Give yourself permission to look silly or lose control a bit
Adjust the exercises
- Hold the wall sit longer (work up to 2-3 minutes)
- Make sure your muscles are genuinely fatigued
- Try the exercises with more intensity if safe
- Pay special attention to Exercise 5 (psoas stretch)
If you tend toward shutdown
- Do some light movement or stretching before TRE
- Practice earlier in the day when you have more energy
- Try a brief walk or gentle exercise beforehand
- Use breath practices that are slightly energizing
Not tremoring does not mean you are "failing" or that TRE will not work for you. Some nervous systems need weeks or months to feel safe enough. The exercises provide benefit even before tremors come.
Tremors Feel Too Intense
The opposite problem: tremors come easily but feel overwhelming.
Why This Happens
| Reason | Explanation |
|---|---|
| High stress load | If your system has been holding a lot of tension, the release can be strong. |
| Trauma activation | Intense tremors can indicate deeper trauma material is surfacing. |
| Not using self-regulation | The brake pedal and other techniques may not be well-established yet. |
| Over-practicing | Practicing too frequently or too long may leave the system over-activated. |
What to Try
Use the brake pedal proactively
- Start with knees closer together rather than fully open
- Practice bringing knees together frequently, even before it feels necessary
- This teaches your nervous system you can modulate intensity
Reduce session length and frequency
- Even 3-5 minutes of tremoring may be plenty
- If practicing 3x/week, drop to 1-2x/week
- Give your system more integration time
Stay more present
- Keep eyes open or semi-open
- Notice your surroundings periodically
- Stay connected to your breathing
- Do not go too deep into the tremor state
If tremors consistently feel overwhelming despite these techniques, work with a certified provider who can help you build capacity specific to your nervous system.
Falling Asleep During Practice
Many people drift off during the tremor phase.
Why This Happens
| Reason | Explanation |
|---|---|
| Deep parasympathetic shift | Tremoring activates the ventral vagal system, leading to profound relaxation. |
| You genuinely need rest | Sometimes your body prioritizes sleep because that is what you need most. |
| Shutdown response | For some, especially those with freeze patterns, tremoring can trigger protective shutdown. |
What to Try
| Approach | How |
|---|---|
| Practice at a different time | Try morning or afternoon instead of evening |
| Practice when well-rested | Not when already exhausted |
| Make the position less comfortable | Firmer surface, no pillow, cooler room |
| Stay more alert | Keep eyes open, tremor for shorter periods, sit up periodically |
Not necessarily. If you occasionally fall asleep, your body probably just needs rest. If it happens every time, the adjustments above may help you access tremoring while staying conscious.
No Emotional Release
Some practitioners wonder if they are "doing it wrong" because they do not cry or feel strong emotions.
Why This Is Normal
- Not everyone processes through emotions. Some release tension physically without much emotional content.
- Your nervous system may be working at a different level. Release does not always manifest as dramatic emotion.
- You may be between emotional layers. Surface material processes before deeper content emerges.
- Defenses are still protective. Strong defenses may not lift immediately.
Remember
TRE is not primarily about emotional catharsis: it is about nervous system regulation. Physical release is valid and valuable even without accompanying emotion.
| Experience | Status |
|---|---|
| Feeling deeply relaxed without crying | Normal |
| Improved mood over time without big moments | Normal |
| Subtle shifts rather than dramatic releases | Normal |
| Processing emotions quietly | Normal |
If You Want to Access Emotions
- Add gentle inquiry during or after tremoring ("What am I feeling right now?")
- Give yourself explicit permission to feel and express
- Practice in an environment where expression feels safe
- Consider working with a therapist for emotional processing
- Be patient: emotions often emerge when we stop forcing them
Feeling Worse After Sessions
Occasionally practitioners feel more anxious, irritable, or unsettled after TRE.
Why This Happens
| Reason | What Occurred |
|---|---|
| Outside window of tolerance | Session too long or intense; inadequate self-regulation |
| Integration activating | Release temporarily disrupts your system before settling |
| Deeper material surfaced | Surface tension released, revealing underlying layers |
| Timing/circumstances | Practiced when already stressed or depleted |
Immediate Care
- Rest deeply
- Use grounding techniques
- Gentle, soothing activities
- Plenty of water, good food, early bedtime
For Next Time
- Reduce session length significantly
- Practice less frequently
- Use more self-regulation throughout
- Review the Self-Regulation section
Take a break from TRE for a week or two. When you return, practice very conservatively. Get professional support if needed.
Specific Body Parts Will Not Tremor
"My legs tremor but my upper body never does."
Why This Happens
| Reason | Explanation |
|---|---|
| Progressive release is normal | TRE often works from the ground up: legs first, then pelvis, torso, arms, neck/jaw |
| Chronic tension areas | Long-standing holding patterns may need more time |
| Defensive patterns | We protect vulnerable areas; neck, throat, belly, and pelvis often have more holding |
| Time needed | You may simply need more sessions |
What to Try
| Approach | How |
|---|---|
| Continue patiently | As your system develops trust, release typically spreads naturally |
| Position variations | See Alternative Positions |
| Gentle attention | Place a hand on the area with warm curiosity; breathe into it |
| Address chronic holding | Massage, bodywork, or physical therapy for that area |
You do not need to tremor everywhere to receive benefit. Wherever release happens is exactly what your nervous system is ready for.
Feeling Self-Conscious or Silly
"I feel ridiculous lying here shaking."
Why This Happens
Tremoring is vulnerable. We have been socialized to suppress visible signs of stress or loss of control.
What to Try
| Approach | How |
|---|---|
| Ensure privacy | Lock doors, close curtains, practice when alone |
| Reframe | You are not "losing control": you are skillfully working with a natural mechanism |
| Normalise | Watch videos of animals tremoring; remember babies do this naturally |
| Self-compassion | Notice the judgment without attaching to it; keep practicing |
Intrusive Thoughts or Disturbing Content
Thoughts, images, or memories arise that feel disturbing.
When This Is Normal Processing
- Content arises and moves through without overwhelming you
- Feels manageable even if uncomfortable
- You can return to baseline after the session
- Does not interfere with daily functioning
When to Stop and Get Support
- You feel flooded or overwhelmed
- You dissociate or lose touch with reality
- You experience flashbacks or reliving (not just remembering)
- You cannot return to feeling safe
- Symptoms worsen between sessions
Stop practicing and consult with a trauma-informed therapist and/or certified TRE provider.
Physical Discomfort or Pain
Muscle fatigue is expected, but pain is a signal to stop.
| Appropriate | Stop Immediately |
|---|---|
| Muscle fatigue and soreness (like after exercise) | Sharp, shooting, or severe pain anywhere |
| Stretching sensation | Joint pain (knees, hips, back, neck) |
| "Good pain" of appropriate stretch | Pain that worsens or persists days later |
What to Do
- During practice: Stop immediately if you feel pain; distinguish fatigue (okay) from pain (stop)
- After practice: Rest, ice or heat for sore muscles, gentle movement
- Ongoing pain: Consult a healthcare provider; review contraindications
Cannot Find Time or Consistency
Many people struggle to maintain regular practice.
Why This Happens
- Life is busy
- Inconsistent benefits reduce motivation
- Nervous system resistance or ambivalence
What to Try
| Strategy | How |
|---|---|
| Start smaller | Even 15-20 minutes once a week is valuable |
| Schedule it | Put it in your calendar; choose consistent days/times |
| Simplify | Keep your mat rolled out; do not wait for perfect conditions |
| Connect to habits | After morning coffee; before evening shower; weekend routine |
| Lower the bar | Your practice does not need to be perfect |
Plateaus or Diminishing Effects
"TRE was working great, but now I do not notice much."
Why This Happens
| Reason | Explanation |
|---|---|
| Released a layer | Most accessible tension processed; integration phase before next layer |
| Habituation | As baseline improves, you may not notice absence of former tension |
| Practice needs adjustment | Same approach may not work indefinitely |
| Life circumstances | New stress accumulating as fast as you release |
What to Try
- Take a break: 1-2 weeks off allows integration and renewed response
- Change your practice: Different times, positions, variations
- Reflect on benefits: Are you actually more regulated even if sessions feel less dramatic?
- Deepen: Work with a provider for new insights
Progress is not linear. Plateaus often precede the next level of release or integration.
Most challenges with TRE are solvable with patience, adjustment, and sometimes support. The key is to listen to your body's signals, use self-regulation, and remember that your nervous system is wise: it will only release what it is ready to process.
If challenges persist, working with a certified TRE provider can provide invaluable guidance.