Decoding Life’s Experiences: A Basic Guide to SIBAM

Hey!

So, you're looking to better understand and process your experiences? If so, I've got something for you. A tool, or we can say strategy, known as SIBAM. Peter Levine created this helpful acronym in 2015 that can assist us in connecting with our inner selves and better navigating the ups and downs of life.

What’s this SIBAM thing?

SIBAM stands for Sensation, Image, Behavior, Affect, and Meaning. It's a pretty neat way to pause, observe, and make sense of your experiences. The idea is to recognize what's happening inside you and use that info to help you process things. Let's break down this cool acronym:

• Sensation - Start by tuning into your body. Notice the physical sensations happening inside you. These could be things like muscle tension (that's your kinesthetic sense), a sense of your position in space (proprioceptive), how your body reacts to movement (vestibular), or even the sensations from your guts, heart, lungs, and blood vessels (visceral). Your body speaks volumes if you just pay attention.
• Image - Next, think about the external impressions. These are the things you see, hear, taste, smell, and touch. It's your experience of the outside world.
• Behavior - Here, focus on your actions and reactions. You might look at your deliberate movements, facial expressions, posture, and even involuntary things like a sudden jump in your heart rate or funny noises from your stomach. Don't overlook those unconscious gestures or postures either - they often mean more than you think.
• Affect - This one is about emotions. We're talking the basics like fear, anger, sadness, joy, and disgust. But also, dive into the subtler, sensation-based feelings. These are the pulls of attraction or repulsion, those vague senses of things being "good" or "bad". They're your compass through life.
• Meaning - Lastly, it's time to tie it all together. What does the combined experience of sensation, image, behavior, and affect mean to you? It could be a strong belief, a realization, or just a hunch. Remember, even challenging experiences can help us grow.

How to practice SIBAM

Now you're probably thinking, "Sounds great, but how do I do this?" It's pretty simple: just make time for a SIBAM check-in at least once a day. After something happens, pause and go through each of the SIBAM categories. Reflect on what you felt, what you noticed, what you did, the emotions that popped up, and what it all means to you.

Wrapping up

The cool thing about SIBAM is that it can help you get a better handle on your experiences and maybe even let you process them more effectively. It's all about staying aware, and finding meaning, even in moments of discomfort. So, why not give it a try?

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Be well,

Ellis

Reference: Levine, P. (2015). Trauma & Memory: Brain and body in a search for the living past. North Atlantic Books. Berkeley, CA ISBN: 978-1-58394-994-8