Frequently Asked Questions
Common questions about TRE practice, organized by topic.
Getting Started
I have never tremored before. Can I still do TRE?
Yes. The exercises are specifically designed to activate the tremor mechanism even in people who have never experienced spontaneous tremoring. The muscle fatigue creates conditions that make tremoring accessible.
That said, some people tremor more readily than others. If tremors do not come easily at first, that is completely normal: your nervous system may need time to learn that tremoring is safe.
How long does it take to see results?
This varies widely:
| Timeframe | Typical Experience |
|---|---|
| First session | Many feel more relaxed, reduced muscle tension |
| First few weeks | Better sleep, reduced anxiety, increased body awareness |
| First few months | Deeper releases, emotional shifts, improved stress resilience |
| 6+ months | Lasting nervous system regulation, chronic patterns resolving |
Remember: healing is not linear. Some sessions feel profound, others ordinary. Both matter.
Do I need to be flexible or physically fit?
Not at all. The exercises have modifications for all ability levels. You do not need to touch your toes, hold difficult positions, or have athletic ability.
If you can sit in a chair and lie on the floor (or bed), you can do TRE. See the Modifications sections in each exercise.
Frequency and Duration
Can I do TRE every day?
For beginners: no. 2-3 times per week maximum is recommended.
More is not better with TRE. Your nervous system needs time to integrate what releases. Even experienced practitioners (6+ months) should not practice daily.
Signs you are practicing too often:
- Feeling consistently unsettled or raw
- Sleep disruption
- Increasing anxiety
- Difficulty re-engaging with daily life
How long should I tremor for?
| Level | Duration |
|---|---|
| Beginners | 5-10 minutes |
| Developing practice | 10-15 minutes |
| Experienced | 15-20 minutes |
| Maximum for self-practice | Generally not more than 30 minutes |
Longer is not better. Quality and integration matter more than duration.
Can I do shorter sessions if I am busy?
Yes. Even 10-15 minutes total (including exercises and brief tremoring) can be beneficial. It is better to practice briefly and consistently than to wait for the "perfect" 45-minute window.
Common Experiences
What if I fall asleep during tremoring?
This is common and fine. It often means:
- Your nervous system is shifting into deep rest mode
- You needed rest more than you needed to tremor
- Your body feels safe enough to let go completely
If it happens frequently, consider:
- Are you practicing when overtired?
- Are you getting enough sleep generally?
- Try practicing at a different time of day
What if I do not tremor at all?
Common reasons:
- Your nervous system does not yet feel safe enough
- You are unconsciously controlling or suppressing
- The exercises need longer holds or more intensity
- You may be in freeze/shutdown
What to try:
- Continue practicing regularly: sometimes it takes time
- Focus on safety and a comfortable environment
- Ensure you are actually fatiguing the muscles
- Work with a certified provider
Not tremoring does not mean you are doing it wrong.
Is it normal to cry or feel emotional?
Yes, very normal. The body holds emotional tension along with physical tension. As the body releases, emotions can arise.
This is appropriate when:
- Emotions feel manageable and can move through
- You stay present and grounded
- You can return to calm afterward
Stop and regulate if:
- Emotions feel overwhelming or out of control
- You dissociate or disconnect
- You cannot return to baseline
- You feel worse rather than released
See the Safety section for guidance on strong emotions.
Why do I feel worse after practice sometimes?
Several reasons:
| Reason | What Happened |
|---|---|
| Outside window of tolerance | Practiced too long/intensely; did not regulate |
| Integration symptoms | Temporary discomfort as body reorganizes |
What to do:
- Rest and be gentle with yourself
- Skip your next session or reduce frequency
- Review self-regulation techniques
- Consider working with a provider if it persists
Specific Situations
Can I do TRE while menstruating?
Yes, most people can. Some find it helpful for cramps and tension. However:
- Be gentle: this is already a vulnerable time
- Reduce intensity if more sensitive
- Some prefer to skip during heavy flow days
- Listen to your body
If you have endometriosis or severe menstrual health issues, consult your healthcare provider.
Can I do TRE if I am feeling sick?
Generally, wait until recovered. When fighting illness, your body needs resources for healing.
Skip if you have: Fever, acute illness, severe fatigue, digestive upset
Consider gentle practice if: Mild cold (but rest may be better), stable chronic conditions
When in doubt, rest. TRE will be there when you are better.
What if I need to urinate during tremoring?
Go. Do not wait. Holding your bladder creates tension and prevents full release.
Needing to urinate during tremoring is common: the pelvic floor may be releasing, and relaxation affects bladder sensation. Keep the bathroom nearby.
Working with Challenges
What if the tremors feel too intense?
This is why self-regulation is essential.
Immediately:
- Use the brake pedal (bring knees together)
- Sit up or change position completely
- Open your eyes and ground yourself
- Slow your breathing
For next time:
- Practice for shorter periods
- Keep knees closer together from the start
- Stay more alert (less deep in the position)
- Practice when more resourced
See Stopping the Tremors for full guidance.
What if specific body parts will not tremor?
Progressive release is normal: TRE often works from the ground up. Some areas have more chronic tension or protective holding and need more time.
What to try:
- Continue regular practice patiently
- Try position variations (see Advanced section)
- Gentle touch or awareness on the area during tremoring
- Address chronic holding with massage or bodywork
You do not need to tremor everywhere to receive benefit.
Can I do TRE if I have plateaued?
Yes. Plateaus are normal. The body releases in layers.
What to try:
- Take a week or two break
- Change timing or environment
- Try position variations
- Combine with other modalities
- Work with a provider for fresh perspective
See When Your Shakes Get Stuck for detailed guidance.
Finding Support
When should I work with a certified provider?
Consider a provider if:
- You are new and want proper instruction
- You have significant trauma history
- You consistently go outside your window of tolerance
- You are not sure how to regulate appropriately
- You feel stuck or want to deepen your practice
- You want community and connection
Even a few sessions with a provider can make a significant difference.
Can I teach TRE to others?
To teach TRE, you need certified provider training through TRE for All. This involves multiple training modules, supervised practice, your own personal practice, and ongoing education.
Do not teach TRE without proper training.
You can:
- Share this guide or other resources
- Practice with friends as peers (not as teacher/student)
- Encourage others to learn from certified providers
Where can I find a TRE provider?
The TRE for All website (traumaprevention.com) maintains a directory of certified providers worldwide.
See Finding Support for more guidance.