Depression and All Its Faces: Understanding Different Depression Disorders

Depression is a complex and multifaceted mental health condition that affects millions of people worldwide. It goes beyond the common perception of simply feeling sad or down; depression can manifest in various forms, each with distinct characteristics and impacts on individuals. This article delves into the different types of depression disorders, shedding light on their symptoms, causes, and treatment options to foster a deeper understanding and compassionate approach to mental health. If you or someone you know is struggling with depression, please feel free to contact us or schedule a Free 20-Minute Consultation with one of our compassionate therapists or coaches.

Major Depressive Disorder (MDD)

Major Depressive Disorder (MDD), also known as clinical depression, is characterized by a persistent feeling of sadness or a lack of interest in external stimuli. To be diagnosed with MDD, an individual must exhibit symptoms for at least two weeks. These symptoms include:

- Depressed mood most of the day

- Significant weight loss or gain

- Insomnia or hypersomnia

- Fatigue or loss of energy

- Feelings of worthlessness or excessive guilt

- Diminished ability to think or concentrate

- Recurrent thoughts of death or suicide

MDD can severely impact one's ability to function in daily life, making it crucial to seek professional help. Treatment typically involves a combination of antidepressant medications and psychotherapy.

Persistent Depressive Disorder (PDD)

Persistent Depressive Disorder (PDD), formerly known as dysthymia, is a chronic form of depression that lasts for at least two years. While the symptoms may not be as severe as those of MDD, they are long-lasting and can interfere with daily functioning. Common symptoms include:

- Poor appetite or overeating

- Insomnia or hypersomnia

- Low energy or fatigue

- Low self-esteem

- Poor concentration or difficulty making decisions

- Feelings of hopelessness

Treatment for PDD often involves psychotherapy, medication, and lifestyle changes such as regular exercise and healthy eating habits.

Bipolar Disorder

Bipolar Disorder, also known as manic depression, is characterized by extreme mood swings that include emotional highs (mania or hypomania) and lows (depression). These mood shifts can affect sleep, energy, behavior, and the ability to think clearly. There are several types of bipolar disorder, including Bipolar I, Bipolar II, and Cyclothymic Disorder.

During depressive episodes, individuals may experience symptoms similar to those of MDD. In contrast, manic episodes can include:

- Inflated self-esteem or grandiosity

- Decreased need for sleep

- Increased talkativeness

- Racing thoughts

- Distractibility

- Increased goal-directed activity

- Excessive involvement in risky behaviors

Treatment for bipolar disorder usually involves mood stabilizers, antipsychotic medications, and psychotherapy.

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of year, usually during the winter months when there is less natural sunlight. Symptoms of SAD include:

- Feeling depressed most of the day, nearly every day

- Losing interest in activities once enjoyed

- Experiencing changes in appetite or weight

- Having trouble sleeping or oversleeping

- Feeling sluggish or agitated

- Having difficulty concentrating

Light therapy, which involves exposure to bright artificial light, is a common treatment for SAD, along with medication and psychotherapy.

Postpartum Depression

Postpartum Depression is a severe, long-lasting form of depression that new mothers experience after childbirth. It is more intense and longer-lasting than the "baby blues," which is a common experience of feeling sad or empty in the first few days after delivery. Symptoms of postpartum depression include:

- Severe mood swings

- Excessive crying

- Difficulty bonding with the baby

- Withdrawing from family and friends

- Loss of appetite or eating much more than usual

- Inability to sleep or sleeping too much

- Overwhelming fatigue or loss of energy

- Intense irritability and anger

- Fear of being a bad mother

Treatment options include counseling, antidepressant medications, and support groups.

Premenstrual Dysphoric Disorder (PMDD)

Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that causes significant mood disturbances in the luteal phase of the menstrual cycle. Symptoms include:

- Severe irritability, depression, or anxiety

- Mood swings

- Difficulty concentrating

- Fatigue

- Changes in sleep and eating habits

- Physical symptoms such as bloating and breast tenderness

Treatment for PMDD may involve lifestyle changes, antidepressants, hormonal treatments, and dietary adjustments.

Depression is a multifaceted disorder with various faces, each affecting individuals in different ways. Recognizing the distinct types of depression disorders, from Major Depressive Disorder and Persistent Depressive Disorder to Bipolar Disorder and Seasonal Affective Disorder, is crucial for providing effective treatment and support. Whether through medication, therapy, lifestyle changes, or a combination of these approaches, individuals can find relief and lead fulfilling lives. Understanding and compassion are key to addressing the diverse challenges posed by depression. If you or a loved one are struggling with any of these symptoms of depression, contact us today or schedule a Free 20-Minute Consultation with one of our top-rated, expert therapists.

References:

1. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.).

2. Mayo Clinic Staff. (2023). Depression (major depressive disorder). Mayo Clinic. Retrieved from [Mayo Clinic](https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007)

3. National Institute of Mental Health. (2022). Bipolar Disorder. Retrieved from [NIMH](https://www.nimh.nih.gov/health/topics/bipolar-disorder)

4. WebMD. (2024). Types of Depression. Retrieved from [WebMD]

Surfing as Somatic Therapy: A Lifeline for Teens Struggling with Mental Health

Are you a teenager or the parent of a teenager dealing with overwhelming feelings of depression, anxiety, or trauma? Adolescence is a turbulent time filled with rapid changes, intense emotions, and significant stressors. For many teens, traditional therapy alone might not be enough. Surfing as somatic therapy offers a unique and transformative approach to mental health and emotional well-being. Schedule a free 20-Minute Consultation with our Somatic Surf Coach HERE

The Unique Challenges Teens Face

Teenagers today are navigating a complex world that can significantly impact their mental health:

• Depression: Persistent feelings of sadness, hopelessness, and isolation can overshadow a teen's life. The pressure to fit in, academic stress, and social dynamics can make these feelings more intense.

• Anxiety: Social anxiety, performance anxiety, and generalized anxiety are common among teens. The demands of school, extracurricular activities, and planning for the future can create overwhelming stress.

• Trauma: Experiences of bullying, family issues, or other forms of trauma can leave lasting emotional scars.

• Emotional Dysregulation: Hormonal changes and brain development during adolescence can make it difficult for teens to manage their emotions effectively.

• Stress: Balancing schoolwork, social life, and family expectations can lead to significant stress.

• Self-Esteem Issues: Body image concerns and the struggle to find a sense of self-worth are prevalent among teens.

How Surfing as Somatic Therapy Can Help Teens

Somatic therapy emphasizes the connection between mind and body, using physical activities to process and release stored emotions. Surfing, as a form of somatic therapy, offers several benefits that can be particularly effective for teens:

• Physical Activity: Surfing is an intense full-body workout that releases endorphins, improving mood and reducing symptoms of depression.

• Mindfulness and Focus: The act of surfing requires complete attention to the present moment, promoting mindfulness and helping to alleviate anxiety.

• Emotional Release: Surfing can trigger emotional releases, allowing teens to process and let go of stored trauma and stress.

• Connection with Nature: Being in the ocean provides a natural calming effect, reducing stress and promoting a sense of peace.

• Building Resilience: Overcoming the challenges of surfing helps build resilience and confidence, enhancing self-esteem.

• Community and Support: Surfing often takes place in a community setting, providing opportunities for social connection and support.

Empathetic Questions to Reflect On

If you are a teen or a parent of a teen considering surfing as somatic therapy, you might be grappling with some of these questions:

• Do you feel overwhelmed by persistent feelings of sadness or hopelessness? Depression can make it difficult to see a way out. Surfing offers a natural way to elevate your mood and reconnect with joy.

• Is anxiety preventing you from living your best life? The ocean’s calming presence and the focus required to surf can help alleviate anxiety symptoms and promote inner peace.

• Are past traumas affecting your present well-being? Surfing can provide a safe space to process and release trauma, helping you build resilience and move forward.

• Do you struggle with regulating your emotions? The sensory experience of surfing helps you reconnect with your body, improving emotional regulation and stability.

• Is stress impacting your mental and physical health? The therapeutic benefits of the ocean can help reduce stress levels and promote overall well-being.

• Do you lack confidence or feel disconnected from yourself? Surfing’s challenges and rewards can boost your self-esteem and help you reconnect with your inner strength.

• Are you finding it hard to stay motivated or passionate about life? The excitement of surfing can reignite your motivation and zest for life.

Why Surfing is Ideal for Teens

Holistic Approach: Surfing addresses both the mind and body, offering a comprehensive approach to healing. Physical activity, mindfulness practice, and connection with nature work together to promote mental health and well-being.

Natural Environment: The ocean’s therapeutic properties are well-documented. Being in nature reduces stress, improves mood, and fosters a sense of peace and tranquility.

Empowerment and Resilience: Surfing builds physical and emotional resilience. The challenges of learning to surf and overcoming obstacles in the water translate to greater resilience in everyday life.

Community and Support: Surfing often takes place in a community setting, providing opportunities for social connection and support. Sharing the experience with others can enhance the therapeutic benefits and foster a sense of belonging.

Taking the First Step

Embarking on the journey of surfing as somatic therapy can be transformative for teens. Here are some steps to get started:

1. Find a Qualified Therapist: Look for a therapist who specializes in somatic therapy and has experience with surfing as a therapeutic tool. They can guide you through the process and ensure your safety and well-being. Schedule a Free 20-Minute Consultation with our Somatic Surf Coach or one of our skilled therapists.

2. Join a Surfing Group: Many organizations and groups offer surfing lessons and support for individuals seeking therapeutic benefits. Joining a group can provide additional support and motivation.

3. Commit to Regular Practice: Consistency is key to experiencing the full benefits of surfing as somatic therapy. Make a commitment to regular practice and allow yourself time to grow and learn.

4. Reflect and Journal: Keep a journal of your experiences and reflections after each surfing session. This practice can help you process your emotions and track your progress.

Surfing as somatic therapy offers a unique and powerful approach to healing for teens struggling with depression, anxiety, trauma, and more. By engaging the mind and body in a natural, therapeutic environment, surfing promotes mental health and well-being. If you or your teen are seeking a holistic, empowering, and effective form of therapy, consider riding the waves of transformation with surfing. Schedule Free 20-Minute Consultation to see if this could be an appropriate fit for you or a loved one.

References:

1. Godfrey, C., Devine-Wright, H., & Taylor, J. (2015). The positive impact of structured surfing courses on the well-being of combat veterans. Ecopsychology, 7(3), 135-145.

2. Wheaton, B. (2017). Surfing through the life course: silver surfers’ negotiation of aging. Annals of Leisure Research, 20(1), 96-116.

3. Caddick, N., Smith, B., & Phoenix, C. (2015). The effects of surfing and the natural environment on the well-being of combat veterans. Qualitative Health Research, 25(1), 76-86.

4. Taylor, J., & Kothari, A. (2019). Surfer health study: A pilot study on the benefits of surfing for mental health. Journal of Coastal Research, 35(4), 855-862.

Effective and current psychotherapeutic Tools for managing Generalized Anxiety Disorder

Generalized Anxiety Disorder (GAD) is a pervasive and debilitating condition characterized by excessive and uncontrollable worry about various aspects of life. Individuals with GAD often struggle with persistent anxiety that interferes with daily functioning, leading to physical symptoms such as muscle tension, restlessness, and fatigue. As our understanding of GAD evolves, so too do the therapeutic approaches aimed at alleviating its symptoms. This article explores some of the most effective and current psychotherapeutic approaches for treating GAD, supported by empirical evidence.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) remains the gold standard for treating GAD. CBT is based on the premise that maladaptive thought patterns contribute to the maintenance of anxiety. Through CBT, patients learn to identify and challenge these distorted cognitions and replace them with more realistic and balanced thoughts.

A core component of CBT for GAD is cognitive restructuring, which involves examining the evidence for and against anxious thoughts and developing more balanced perspectives. Additionally, behavioral strategies such as exposure therapy help individuals confront and reduce their avoidance behaviors. Meta-analyses have consistently shown that CBT is highly effective in reducing anxiety symptoms in individuals with GAD (Hofmann, Asnaani, Vonk, Sawyer, & Fang, 2012).

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) offers a different approach by focusing on acceptance and mindfulness strategies rather than challenging thoughts directly. ACT encourages individuals to accept their anxious feelings and thoughts without attempting to control or avoid them. Instead, patients are guided to commit to actions aligned with their values despite the presence of anxiety.

ACT’s emphasis on psychological flexibility— the ability to remain in the present moment and pursue meaningful activities regardless of anxiety—has shown promising results. Studies have found that ACT can be as effective as CBT in reducing symptoms of GAD, with some individuals responding particularly well to its mindfulness-based techniques (Ruiz, 2010).

Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy (MBCT) combines elements of CBT with mindfulness practices. MBCT teaches individuals to become more aware of their thoughts and feelings in the present moment without judgment. This heightened awareness can help individuals recognize early signs of anxiety and prevent the escalation of anxious thoughts.

Research has demonstrated that MBCT is effective in reducing the severity of GAD symptoms and preventing relapse in those who have recovered from previous episodes of anxiety (Hofmann, Sawyer, Witt, & Oh, 2010). MBCT’s integration of mindfulness practices also helps individuals develop a healthier relationship with their thoughts and emotions, promoting long-term resilience.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic approach initially developed for treating trauma-related disorders. It has also shown effectiveness in treating GAD. EMDR involves recalling distressing experiences while engaging in bilateral stimulation, such as guided eye movements or tapping.

EMDR aims to process and integrate distressing memories and negative beliefs that contribute to anxiety. Studies suggest that EMDR can significantly reduce anxiety symptoms by addressing the root causes of anxiety and facilitating adaptive information processing (Shapiro, 2014). This approach is particularly useful for individuals with GAD who have a history of trauma or adverse life experiences.

Interpersonal Therapy (IPT)

Interpersonal Therapy (IPT) focuses on improving interpersonal relationships and social functioning as a means to reduce anxiety. IPT posits that anxiety is often linked to difficulties in relationships and social roles. By addressing these interpersonal issues, IPT aims to alleviate anxiety symptoms.

IPT involves exploring current and past relationships, identifying patterns, and developing strategies to improve communication and resolve conflicts. Research indicates that IPT can be effective in treating GAD, particularly for individuals whose anxiety is closely tied to interpersonal stressors (Markowitz et al., 2015).

Somatic Therapy

Somatic modalities refer to therapeutic approaches that focus on the integration of the mind and body to promote healing and well-being. These modalities typically involve direct physical experiences or techniques to address psychological, emotional, and physical issues. Some common somatic modalities include Somatic Experiencing (SE), Neuroaffective Touch, Trauma Sensitive Yoga, the Hakomi Method, Sensi-motor Psychotherapy, Trauma Releasing Exercises, etc. Choosing the most appropriate somatic modality depends on several factors, including individual needs, preferences, and goals. 

Somatic Experiencing (SE)

Somatic Experiencing (SE) is a body-focused approach that addresses the physical manifestations of anxiety. Somatic Experiencing (SE) posits that unprocessed stress and trauma are stored in the body and can lead to chronic anxiety. By focusing on bodily sensations and promoting self-regulation, Somatic Experiencing (SE) aims to release these stored energies and reduce anxiety symptoms. Somatic Experiencing (SE) practitioners guide individuals through exercises that increase bodily awareness and help release tension and stress. 

Integrative Approaches

Given the diverse nature of Generalized Anxiety Disorder (GAD), integrative approaches that combine elements from different therapeutic modalities can be particularly effective. For instance, integrating CBT with mindfulness practices, as seen in MBCT or DBT, or combining EMDR with somatic techniques can provide a more comprehensive treatment plan.

An integrative approach allows therapists to tailor interventions to each individual's unique needs and preferences, enhancing treatment outcomes. Personalized treatment plans that address both cognitive and somatic aspects of anxiety can lead to more sustainable improvements in anxiety symptoms.

The treatment of Generalized Anxiety Disorder (GAD) has evolved to encompass a variety of psychotherapeutic approaches, each offering unique benefits. Cognitive Behavioral Therapy (CBT) remains the cornerstone of anxiety treatment while newer approaches such as Acceptance and Commitment Therapy (ACT), Mindfulness-Based Cognitive Therapy, Eye Movement Desensitization (EMDR), and Reprocessing, Interpersonal Therapy, and Somatic Experiencing provide valuable alternatives and adjuncts. As research continues to advance, the integration of these approaches promises to enhance the effectiveness of anxiety treatment, offering hope and relief to those affected by this challenging condition.

References

- Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. *Cognitive Therapy and Research*, 36(5), 427-440.

- Ruiz, F. J. (2010). A Review of Acceptance and Commitment Therapy (ACT) Empirical Evidence: Correlational, Experimental Psychopathology, Component and Outcome Studies. *International Journal of Psychology and Psychological Therapy*, 10(1), 125-162.

- Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. *Journal of Consulting and Clinical Psychology*, 78(2), 169-183.

- Shapiro, F. (2014). *EMDR Therapy: Basic Principles, Protocols, and Procedures* (3rd ed.). Guilford Publications.

- Markowitz, J. C., Milrod, B., Bleiberg, K., & Marshall, R. D. (2015). Interpersonal Factors in Understanding and Treating Anxiety Disorders. *Psychiatric Clinics of North America*, 38(2), 189-202.

- Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic Experiencing: Using Interoception and Proprioception as Core Elements of Trauma Therapy. *Frontiers in Psychology*, 6, 93.

Co-parenting with different parenting styles

Co-Parenting with Different Parenting Styles

Co-parenting can be challenging under the best of circumstances, but when parents have different parenting styles, the complexities can multiply. However, successful co-parenting with different approaches is not only possible but can also enrich your child's development by exposing them to diverse perspectives and methods. As an expert in family dynamics, this article explores how to navigate these differences, maintain harmony, and prioritize your children's well-being.

Understanding Different Parenting Styles

Before diving into strategies for co-parenting with different styles, it's important to understand the primary types of parenting styles. According to developmental psychologist Diana Baumrind, there are four main parenting styles:

1. Authoritative: This style is characterized by high responsiveness and high demands. Authoritative parents set clear expectations and provide support and guidance.

2. Authoritarian: These parents are highly demanding but less responsive. They enforce strict rules and expect obedience, often without considering the child's opinion.

3. Permissive: Permissive parents are highly responsive but make few demands. They are lenient and may avoid setting firm boundaries.

4. Neglectful: This style is low in both responsiveness and demands. Neglectful parents may be uninvolved or indifferent to their child's needs.

Understanding your own and your co-parent's styles can help in identifying potential conflicts and areas of compromise.

Challenges of Co-Parenting with Different Styles

Co-parenting with different parenting styles can lead to several challenges, including:

• Inconsistent Discipline: Different approaches to discipline can confuse children and undermine the authority of both parents.

• Conflicting Expectations: Disparities in expectations can create tension and confusion for children, making it harder for them to understand boundaries.

• Communication Breakdown: Differing styles can lead to misunderstandings and conflicts between co-parents, affecting their ability to present a united front.

Strategies for Successful Co-Parenting

To effectively co-parent with different parenting styles, consider the following strategies:

1. Open and Respectful Communication

Communication is the cornerstone of successful co-parenting. Regularly discuss your parenting approaches, values, and concerns. Ensure these conversations are respectful and focused on finding common ground rather than highlighting differences.

• Regular Meetings: Schedule regular check-ins to discuss your child's progress and any issues that arise.

• Active Listening: Listen actively to your co-parent's perspective without interrupting or judging.

• Positive Language: Use positive and constructive language to express your thoughts and feelings.

2. Establishing Common Goals

Despite differences in parenting styles, most parents share common goals for their children’s well-being and development. Identify these shared goals and use them as a foundation for your co-parenting strategy.

• Child’s Best Interest: Always prioritize what is best for your child, even if it means compromising on certain parenting methods.

• Unified Front: Present a united front to your children to ensure they receive consistent messages and understand the expectations from both parents.

3. Creating Consistent Rules and Routines

Children thrive on consistency and predictability. Work together to establish consistent rules and routines that both parents can adhere to, even if the implementation varies slightly.

• Core Rules: Identify a set of core rules and expectations that both parents agree on, such as bedtime routines, homework schedules, and behavioral expectations.

• Flexibility: Allow for some flexibility in non-essential areas to accommodate different parenting styles without causing confusion.

4. Respecting Each Other’s Parenting Style

Respect is crucial when co-parenting with different styles. Acknowledge and respect each other's approach, even if it differs from your own. Recognize the strengths that each style brings to the parenting dynamic.

• Avoid Criticism: Refrain from criticizing your co-parent's style in front of the children. Instead, discuss any concerns privately.

• Appreciate Strengths: Highlight and appreciate the strengths in your co-parent’s style, which can help foster a positive co-parenting relationship.

5. Seeking Professional Support

When conflicts arise that you cannot resolve on your own, consider seeking the help of a professional. A family therapist or counselor can provide valuable insights and mediation to help navigate co-parenting challenges.

• Family Counseling: Engaging in family counseling can help both parents develop effective communication strategies and resolve conflicts.

• Parenting Classes: Attending parenting classes together can provide new tools and perspectives for co-parenting effectively.

Benefits of Diverse Parenting Styles

While co-parenting with different styles can be challenging, it also has potential benefits for children. Exposure to diverse approaches can help children develop flexibility, adaptability, and a broader understanding of different perspectives.

• Resilience: Children learn to adapt to different expectations and environments, fostering resilience.

• Problem-Solving Skills: Exposure to varied problem-solving methods enhances children's ability to navigate challenges.

• Balanced Perspective: Diverse parenting styles can provide a more balanced and comprehensive worldview.

Co-parenting with different parenting styles requires patience, understanding, and effective communication. By focusing on shared goals, maintaining consistent rules, respecting each other’s approaches, and seeking professional support when needed, parents can create a harmonious co-parenting environment that benefits their children’s development. As an expert in family dynamics, I encourage parents to embrace their differences as opportunities for growth and learning, ensuring their children receive the best of both worlds. 

If you are struggling with co-parenting or parenting in general, please feel free to reach out for expert support today. Contact us to schedule a FREE 20-MINUTE CONSULTATION and take the first step towards more ease and harmony in your life.

References:

1. Baumrind, D. (1991). The Influence of Parenting Style on Adolescent Competence and Substance Use. Journal of Early Adolescence, 11(1), 56-95.

2. Maccoby, E. E., & Martin, J. A. (1983). Socialization in the context of the family: Parent-child interaction. In P. H. Mussen (Ed.), Handbook of Child Psychology (Vol. 4).

3. Neuman, G. (1998). Emotional Intelligence for Dummies. Wiley Publishing, Inc.

4. Hetherington, E. M. (1999). Family Functioning and the Adjustment of Adolescent Siblings in Diverse Types of Families. Monographs of the Society for Research in Child Development, 64(4), 222-242.

Somatic Healing Through Coherence

Embracing Somatic Healing Through Coherence

Discover the power of somatic healing through coherence. Learn how this therapeutic approach can help you reconnect with your body, heal trauma, and find emotional balance.

Are you feeling disconnected from your body, struggling with persistent stress, or finding it difficult to manage the impacts of past trauma? Many individuals turn to somatic therapy seeking to re-establish a sense of coherence and balance within themselves. This innovative therapeutic approach emphasizes the profound connection between mind and body, helping you to heal holistically.

Contact us today to schedule your FREE 20-MINUTE CONSULTATION and begin your path to somatic healing. 

Understanding the Need for Somatic Healing

What Motivates You to Seek Somatic Therapy? Are you experiencing chronic physical tension or pain that doesn't seem to have a clear medical cause? Do you find yourself easily overwhelmed by stress or anxiety, feeling as though you can’t find relief? Are past traumatic experiences leaving you feeling disconnected or numb, struggling to fully engage in daily life? These are common reasons individuals explore somatic therapy—a therapeutic approach designed to help you reconnect with your body and emotions.

• Do you feel trapped in cycles of stress or emotional distress, unable to break free?

• Are you seeking a way to feel more present and connected in your own body?

• Have traditional talk therapies fallen short in helping you address and heal from trauma?

• Are you looking for a holistic approach that considers the physical manifestations of emotional pain?

The Power of Somatic Healing Through Coherence

Somatic therapy focuses on creating coherence between your mind and body. Coherence in this context refers to a state of balance and harmony where your physical, emotional, and mental states are aligned. This alignment is crucial for overall well-being and can significantly impact your ability to manage stress and heal from trauma.

Statistics and Insights:

• Research has shown that somatic therapies can reduce symptoms of PTSD and improve overall emotional regulation (Sattari, 2022.)

• Studies indicate that mind-body approaches, including somatic therapy, can effectively alleviate chronic pain and improve quality of life (Bakal, 2001.)

• Evidence suggests that somatic healing techniques can enhance emotional resilience and reduce the physiological impacts of stress (Winblad, 2018.)

How Somatic Therapy Works:

Somatic therapy involves techniques that help you become more aware of your body and its sensations. Through practices such as breathwork, mindfulness, movement, and body awareness exercises, you can begin to release stored tension and trauma. This process not only helps you to feel more connected to your body but also promotes emotional healing and resilience.

Benefits of Somatic Healing Through Coherence

• Stress Reduction: Learn to regulate your body's stress response, leading to improved overall well-being.

• Emotional Balance: Achieve greater emotional stability by addressing the physical manifestations of emotional pain.

• Trauma Healing: Process and release trauma stored in the body, fostering a sense of safety and calm.

• Improved Physical Health: Address chronic pain and physical tension that may be linked to emotional stress.

Embrace Your Healing Journey

By addressing the mind-body connection, somatic healing through coherence can provide profound relief and promote lasting healing. Whether you are dealing with chronic stress, emotional distress, or the lingering effects of trauma, somatic therapy offers a holistic and compassionate path to recovery.

If you're ready to embark on a journey toward somatic healing through coherence, our team of experienced therapists is here to support you. We understand the unique challenges you face and are committed to providing a compassionate and professional environment for your healing process.

Take the First Step

Contact us today to schedule your FREE 20-MINUTE CONSULTATION and begin your path to somatic healing. You deserve to experience a life of balance and connection. Let us guide you with empathy and expertise as you explore the transformative power of somatic therapy.

References

1. Bakal, D. A. (2001). Minding the body: Clinical uses of somatic awareness. Guilford Press.

2. National Center for Biotechnology Information. (n.d.). Somatic Experiencing: Using Interoception and Proprioception as Core Elements of Trauma Therapy. Retrieved from https://www.ncbi.nlm.nih.gov

3. American Psychological Association. (n.d.). Somatic Therapy and Trauma. Retrieved from https://www.apa.org/topics/trauma/somatic-therapy

4. National Institute of Mental Health. (n.d.). Post-Traumatic Stress Disorder. Retrieved from https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd

5. Sattari, S. (2022). Investigation of the relationship between interoception, cognitive flexibility, and posttraumatic growth (Doctoral dissertation, Walden University).

6. Winblad, N. E., Changaris, M., & Stein, P. K. (2018). Effect of somatic experiencing resiliency-based trauma treatment training on quality of life and psychological health as potential markers of resilience in treating professionals. Frontiers in Neuroscience, 12, 320353.

Navigating Pride Month: Celebrating Identity with Safety and Empowerment

Pride Month is a time for celebration, reflection, and advocacy within the LGBTQ+ community and its allies. While it's a period of joy and empowerment, it's also essential to recognize the challenges and safety concerns that many individuals face, particularly those who identify as LGBTQ+. In this article, we'll explore the importance of living proudly while prioritizing safety and well-being during Pride Month, offering insights, strategies, and resources for creating a supportive and inclusive environment for all.

Understanding Pride Month

Pride Month, celebrated annually in June, commemorates the Stonewall riots of June 1969, which marked a turning point in the LGBTQ+ rights movement. It serves as a time to honor the contributions and resilience of LGBTQ+ individuals, raise awareness about LGBTQ+ rights and issues, and advocate for equality and inclusion.

For many LGBTQ+ individuals, Pride Month is a time of affirmation, community, and visibility, providing an opportunity to express their authentic selves, celebrate their identities, and connect with others who share similar experiences. However, it's essential to recognize that Pride Month can also evoke feelings of vulnerability, fear, and uncertainty, particularly for those who face discrimination, harassment, or violence based on their sexual orientation, gender identity, or expression.

Living Proudly with Safety and Empowerment

While celebrating Pride Month, it's crucial to prioritize safety and well-being, both individually and collectively. Here are some strategies for living proudly while feeling safe and empowered during Pride Month:

1)     Know Your Rights: Familiarize yourself with your legal rights and protections as an LGBTQ+ individual, including anti-discrimination laws, hate crime legislation, and policies related to gender-affirming healthcare and workplace equality. Educate yourself about your rights and resources available to you in case of discrimination or harassment.

2)    Build Supportive Networks: Surround yourself with supportive friends, family members, allies, and community organizations that affirm and validate your identity. Seek out LGBTQ+-inclusive spaces, events, and support groups where you can connect with others who share similar experiences and identities. Building a strong support network can provide a sense of belonging, solidarity, and resilience during challenging times.

3)    Practice Self-Care: Prioritize self-care practices that nourish your mental, emotional, and physical well-being, especially during times of heightened stress or anxiety. Engage in activities that bring you joy, relaxation, and fulfillment, whether it's spending time outdoors, practicing mindfulness meditation, or pursuing creative hobbies. Take breaks when needed and listen to your body's signals for rest and rejuvenation.

4)    Advocate for Change: Get involved in advocacy efforts and social justice initiatives that promote LGBTQ+ rights, equality, and inclusion. Use your voice, platform, and privilege to speak out against discrimination, bigotry, and injustice and advocate for policy reforms and systemic changes that advance LGBTQ+ rights and protections. Participate in Pride Month events, marches, and protests to amplify LGBTQ+ voices and demands for equality.

5)    Stay Informed and Vigilant: Stay informed about current events, trends, and developments related to LGBTQ+ rights and safety, both locally and globally. Stay vigilant and aware of potential safety risks and threats in your environment, particularly in public spaces or online communities where LGBTQ+ individuals may be targeted for harassment or violence. Take proactive steps to protect yourself and seek assistance if you feel unsafe or threatened.

6)    Access Resources and Support: Familiarize yourself with LGBTQ+-affirming resources, hotlines, and support services that offer assistance and guidance to individuals in need. Reach out to LGBTQ+ organizations, crisis hotlines, or mental health professionals for support, counseling, and advocacy services if you're experiencing discrimination, harassment, or violence. Remember that you're not alone, and there are resources and allies available to support you.

Pride Month is a time to celebrate identity, diversity, and resilience within the LGBTQ+ community and its allies. While it's essential to embrace pride and empowerment, it's equally important to prioritize safety, well-being, and inclusivity for all individuals, especially those who may face discrimination or violence based on their sexual orientation, gender identity, or expression.

You can navigate Pride Month with resilience, dignity, and empowerment by knowing your rights, building supportive networks, practicing self-care, advocating for change, staying informed and vigilant, and accessing resources and support. Remember that you deserve to live authentically, proudly, and safely, and that your voice and presence matter in creating a more inclusive and equitable society for all.

References:

• Human Rights Campaign. (n.d.). Know Your Rights: LGBTQ Workplace Rights. Retrieved from https://www.hrc.org/resources/know-your-rights-lgbtq-workplace-rights

• Lambda Legal. (n.d.). Know Your Rights: Transgender People. Retrieved from https://www.lambdalegal.org/know-your-rights/transgender

• The Trevor Project. (n.d.). Get Help Now. Retrieved from https://www.thetrevorproject.org/get-help-now/

• GLAAD. (n.d.). Transgender Resources. Retrieved from https://www.glaad.org/transgender/resources

Balancing Act: Navigating Teens and Screen Time for Work-at-Home Parents

In today's digital age, teenagers are often immersed in screens for various purposes, from schoolwork to socializing and entertainment. Managing teens' screen time can be particularly challenging for work-at-home parents, as they juggle their professional responsibilities with parenting duties. In this article, we'll explore the impact of screen time on teens' well-being and academic performance and provide practical tips for work-at-home parents to establish healthy screen time boundaries and promote balance in their teens' lives.

Understanding the Impact of Screen Time on Teens

Screen time encompasses the hours spent engaging with digital devices such as smartphones, tablets, computers, and televisions. While technology offers numerous benefits, excessive screen time can have detrimental effects on teens' physical health, mental well-being, and academic performance. Here are some key considerations regarding the impact of screen time on teens:

1)     Physical Health: Prolonged screen time is associated with sedentary behavior, which can contribute to an increased risk of obesity, poor posture, and musculoskeletal problems in teens. Additionally, excessive screen use, especially before bedtime, can disrupt sleep patterns and lead to sleep deprivation, fatigue, and daytime drowsiness.

2)    Mental Well-being: Excessive screen time has been linked to various mental health issues in teens, including anxiety, depression, and mood disturbances. Social media use, in particular, may exacerbate feelings of loneliness, social comparison, and low self-esteem as teens compare themselves to their peers and seek validation through likes and comments.

3)    Academic Performance: Excessive screen time can interfere with teens' academic performance by reducing their focus, attention span, and productivity. Multitasking between screens and schoolwork can lead to cognitive overload and decreased learning efficiency, ultimately impacting academic achievement and grades.

Tips for Work-at-Home Parents

As work-at-home parents, it's essential to establish clear boundaries and routines around screen time to support your teens' well-being and academic success. Here are some practical tips for managing teens' screen time while balancing work responsibilities:

1)     Set Clear Expectations: Communicate clear expectations and guidelines regarding screen time with your teens, emphasizing the importance of balance and moderation. Discuss designated screen-free times, such as during meals, family activities, and bedtime, to promote face-to-face interaction and quality time together.

2)    Lead by Example: Be a positive role model for your teens by modeling healthy screen habits and demonstrating self-regulation in your own screen use. Set boundaries around your own work-related screen time and prioritize offline activities and family connections during non-working hours.

3)    Establish Screen-Free Zones: Designate specific areas in your home, such as the dining room or living room, as screen-free zones where teens can engage in non-digital activities such as reading, hobbies, or outdoor play. Minimize distractions and interruptions to create a conducive environment for focused work and study.

4)    Encourage Physical Activity: Encourage teens to engage in regular physical activity and outdoor play to counterbalance sedentary screen time. Schedule breaks throughout the day for movement and exercise, whether it's a walk around the neighborhood, a bike ride, or a quick workout together as a family.

5)    Foster Open Communication: Maintain open lines of communication with your teens and encourage them to share their experiences, concerns, and challenges related to screen time. Listen actively, validate their feelings, and collaborate on problem-solving strategies to address any issues or conflicts that arise.

6)    Monitor and Limit Screen Time: Use parental control settings and monitoring apps to track and limit teens' screen time, particularly for recreational and non-educational activities. Set daily or weekly screen time limits and establish consequences for exceeding these limits, while also allowing for flexibility and negotiation based on individual needs and circumstances.

7)     Promote Healthy Screen Use: Encourage teens to engage in mindful and purposeful screen use by prioritizing educational and enriching content, practicing digital literacy skills, and setting boundaries around social media use. Teach them to critically evaluate online information and foster responsible digital citizenship.

Navigating teens and screen time as a work-at-home parent requires a delicate balance between professional responsibilities and parenting duties. By setting clear expectations, leading by example, establishing screen-free zones, encouraging physical activity, fostering open communication, monitoring and limiting screen time, and promoting healthy screen use, work-at-home parents can support their teens in developing healthy habits and maintaining balance in their lives. Remember that finding the right balance may require ongoing adjustments and flexibility, so be patient and adaptable as you navigate this journey together with your teens.

References:

• American Academy of Pediatrics. (2016). Media and Young Minds. Retrieved from https://pediatrics.aappublications.org/content/138/5/e20162591

• Hutton, J. S., Dudley, J., Horowitz-Kraus, T., DeWitt, T., & Holland, S. K. (2020). Associations between Screen-Based Media Use and Brain White Matter Integrity in Preschool-Aged Children. JAMA Pediatrics, 174(1), e193869.

• Rideout, V., & Robb, M. B. (2019). The Common Sense Census: Media Use by Tweens and Teens. Common Sense Media. Retrieved from https://www.commonsensemedia.org/research/the-common-sense-census-media-use-by-tweens-and-teens-2019

Coping with Depression on Your Honeymoon: Understanding and Navigating Emotional Challenges

The honeymoon phase is often depicted as a time of joy, celebration, and romantic bliss, symbolizing the beginning of a new chapter in life. However, for some individuals, the transition into marriage can be accompanied by unexpected emotional challenges, including feelings of sadness, anxiety, and depression. In this article, we explore the phenomenon of depression on honeymoons, offering insights into its potential causes and strategies for coping and seeking support.

Understanding Depression on Honeymoons

Depression on honeymoons, while not often discussed openly, is a relatively common experience that can affect individuals regardless of their relationship status or life circumstances. The honeymoon period, characterized by high expectations, intense emotions, and significant life changes, can serve as a catalyst for emotional vulnerability and psychological distress.

Several factors may contribute to depression on honeymoons:

1)     Unrealistic Expectations: The romanticized portrayal of honeymoons in media and popular culture may create unrealistic expectations for couples, leading to feelings of disappointment or inadequacy when reality fails to meet fantasy.

2)    Relationship Stress: The transition into marriage represents a significant life change that can trigger relationship stress and uncertainty. Conflicts, disagreements, and adjustments to new roles and responsibilities may emerge during the honeymoon period, contributing to feelings of tension and discord.

3)    Emotional Intensity: The heightened emotional intensity of the honeymoon phase, characterized by euphoria, passion, and vulnerability, can also make individuals more susceptible to mood fluctuations and emotional dysregulation. The pressure to maintain a facade of happiness and perfection may exacerbate feelings of internal turmoil and distress.

4)    Preexisting Mental Health Conditions: Individuals with preexisting mental health conditions, such as depression or anxiety, may be particularly vulnerable to experiencing symptoms during periods of heightened stress or emotional upheaval, such as weddings and honeymoons.

Coping Strategies for Depression on Honeymoons If you're struggling with depression on your honeymoon, it's essential to prioritize self-care, self-compassion, and open communication with your partner. Here are some strategies for coping with depression on honeymoons:

1)     Acknowledge Your Feelings: Allow yourself to acknowledge and validate your feelings, recognizing that it's okay to experience a range of emotions during this time. Avoid minimizing or dismissing your emotions, and instead, give yourself permission to feel and express them in healthy ways.

2)    Communicate with Your Partner: Open and honest communication with your partner is essential for navigating depression on honeymoons. Share your thoughts, feelings, and concerns openly, and work together to identify ways to support each other through this challenging time. Remember that you're in this together, and facing challenges as a team can strengthen your bond and resilience.

3)    Set Realistic Expectations: Adjust your expectations for the honeymoon experience, recognizing that it's normal for highs and lows to coexist during this period. Embrace the imperfections and unpredictability of real-life experiences, and focus on creating meaningful moments and connections rather than striving for perfection.

4)    Practice Self-Care: Prioritize self-care practices that nourish your mind, body, and soul, such as mindfulness meditation, exercise, journaling, or spending time in nature. Engage in activities that bring you joy, relaxation, and a sense of fulfillment, and be gentle with yourself as you navigate this challenging time.

5)    Seek Professional Support: If depression symptoms persist or worsen during your honeymoon, consider seeking professional support from a therapist or counselor who specializes in mental health and relationship issues. Therapy can provide a safe and supportive space to explore underlying emotions, learn coping skills, and develop strategies for managing depression effectively.

Depression on honeymoons is a complex and multifaceted experience that can arise from a combination of factors, including unrealistic expectations, relationship stress, emotional intensity, and preexisting mental health conditions. By acknowledging and validating your feelings, communicating openly with your partner, setting realistic expectations, practicing self-care, and seeking professional support when needed, you can navigate depression on your honeymoon with resilience, compassion, and strength. Remember that you're not alone, and with support and self-care, you can overcome this challenging time and continue to build a fulfilling and loving relationship together.

References:

• American Psychological Association. (2020). Understanding depression. Retrieved from https://www.apa.org/topics/depression

• Kessler, R. C., Bromet, E. J., The WHO World Mental Health Survey Consortium, et al. (2003). The epidemiology of depression across cultures. Annual Review of Public Health, 34, 119-138.

• Pizzorno, J. E., & Murray, M. T. (2012). Textbook of Natural Medicine (4th ed.). Churchill Livingstone.

• Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford Press.

A Holistic Approach: Somatic Therapy for ADHD

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterized by persistent patterns of inattention, impulsivity, and hyperactivity that can significantly impair daily functioning. While conventional treatments often focus on medication management and behavioral interventions, somatic therapy offers a holistic approach that addresses the mind-body connection, recognizing the interplay between neurobiology, emotions, and embodied experiences. In this article, we explore how somatic therapists view and treat ADHD, integrating embodied practices, movement, and mindfulness to support individuals in managing symptoms and enhancing well-being.

Understanding Somatic Therapy

Somatic therapy, rooted in somatic psychology principles, emphasizes the body's role in shaping emotions, behaviors, and overall psychological well-being. It views the body as a repository of sensory experiences, emotional memories, and unconscious patterns, with symptoms and distress often manifested through bodily sensations, movements, and postures. Somatic therapists work collaboratively with clients to explore how their embodied experiences contribute to their mental health challenges and facilitate healing and transformation.

Viewing ADHD through a Somatic Lens

Somatic therapists approach ADHD from a holistic perspective, recognizing that symptoms arise from a complex interplay of genetic, neurobiological, environmental, and psychosocial factors. Rather than pathologizing symptoms, somatic therapy seeks to understand the underlying neurobiological dysregulation and address the embodied manifestations of ADHD. Here are some key principles that inform how somatic therapists view ADHD:

1)     Embodied Awareness: Somatic therapists emphasize the importance of embodied awareness, encouraging individuals with ADHD to develop greater attunement to their bodily sensations, emotions, and physiological responses. Through mindfulness practices, breathwork, and body-centered techniques, clients learn to cultivate present-moment awareness and regulate their arousal levels, reducing impulsivity and enhancing self-regulation.

2)    Sensory Integration: Many individuals with ADHD experience sensory processing difficulties, including hypersensitivity or hyposensitivity to sensory stimuli. Somatic therapists help clients explore their sensory preferences, triggers, and thresholds, supporting them in developing strategies for regulating sensory input and managing sensory overload. Techniques such as grounding exercises, sensory integration activities, and body-based interventions promote sensory-motor integration and alleviate symptoms of hyperactivity and distractibility.

3)    Regulation of the Nervous System: The autonomic nervous system (ANS), which governs involuntary bodily functions, plays a crucial role in regulating arousal levels and emotional responses. Dysregulation of the ANS is common in individuals with ADHD, contributing to difficulties in self-regulation and emotional stability. Somatic therapists employ techniques informed by polyvagal theory, such as breathwork, progressive relaxation, and movement-based interventions, to support the regulation of the ANS and promote a balanced nervous system state.

4)    Movement and Body Awareness: Somatic therapy recognizes the importance of movement and body awareness in promoting self-regulation and emotional well-being. Movement-based interventions, such as dance/movement therapy, yoga, tai chi, and expressive arts, offer individuals with ADHD opportunities to explore and release pent-up energy, enhance body awareness, and cultivate embodied presence. Through rhythmic movement and expressive practices, clients can access inner resources, regulate their emotions, and improve attentional focus.

5)    Trauma-Informed Care: Many individuals with ADHD have experienced adverse childhood experiences or trauma, which can exacerbate symptoms and contribute to dysregulation of the nervous system. Somatic therapists approach ADHD from a trauma-informed perspective, recognizing the impact of past trauma on neurodevelopment and psychological functioning. By creating safe and supportive therapeutic environments, somatic therapists help clients process traumatic memories, regulate emotional responses, and cultivate resilience and self-compassion.

Treating ADHD with Somatic Therapy Somatic therapy offers a range of therapeutic modalities and interventions that can be tailored to meet the unique needs and preferences of individuals with ADHD. Treatment may include:

• Mindfulness and breathwork practices to enhance self-awareness and regulation of arousal levels.

• Somatic Experiencing (Somatic Therapy) techniques to explore and process embodied experiences related to ADHD symptoms.

• Movement-based interventions, such as yoga, dance/movement therapy, or martial arts to promote body awareness, self-expression, and emotional regulation.

• Expressive arts modalities, such as visual arts, music, or drama therapy to facilitate creative expression and integrate emotions and experiences.

• Trauma-informed somatic approaches, such as Somatic Experiencing or Sensorimotor Psychotherapy to address underlying trauma and support nervous system regulation.

Somatic therapy offers a holistic and integrative approach to understanding and treating ADHD, emphasizing the interconnectedness of the mind, body, and spirit in promoting well-being. By addressing the embodied manifestations of ADHD and supporting clients in developing greater self-awareness, regulation, and resilience, somatic therapists empower individuals to cultivate a deeper sense of connection and wholeness in their lives.

References:

• Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W.W. Norton & Company.

• Porges, S. W. (2017). The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe. W. W. Norton & Company.

• Rothschild, B. (2010). The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment. W.W. Norton & Company.

• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

• Payne, P. (2005). Dance Movement Therapy: Theory and Practice. Routledge.

Unraveling the Connection: 5 Trauma Responses Linked to ADHD

Attention-Deficit/Hyperactivity Disorder (ADHD) is often associated with challenges in attention, impulsivity, and hyperactivity. However, emerging research highlights the intricate relationship between ADHD and trauma, shedding light on how individuals with ADHD may manifest unique trauma responses. In this article, we explore five trauma responses that may not be commonly associated with ADHD but are nonetheless interconnected, offering insights into the complex interplay between neurodevelopmental disorders and psychological trauma.

1)    Emotional Dysregulation: Emotional dysregulation, characterized by intense and unpredictable shifts in mood and affect, is a hallmark feature of both ADHD and trauma-related conditions. Individuals with ADHD may experience heightened emotional reactivity and difficulty modulating their responses to stressors, leading to outbursts of anger, frustration, or sadness.

Trauma can exacerbate emotional dysregulation in individuals with ADHD, amplifying their vulnerability to triggers and increasing the frequency and intensity of emotional fluctuations. The chronic activation of the body's stress response system in response to traumatic experiences can further disrupt neurochemical balance and impair emotion regulation capacities, perpetuating a cycle of dysregulation and distress.

2)    Hypervigilance: Hypervigilance, a state of heightened alertness and sensitivity to potential threats or danger, is another trauma response that intersects with ADHD symptomatology. Individuals with ADHD may exhibit hypervigilant behaviors as a result of underlying executive function deficits and difficulties with sustained attention and impulse control.

Trauma can exacerbate hypervigilance in individuals with ADHD, amplifying their tendency to scan the environment for signs of danger or unpredictability. This heightened state of arousal can contribute to feelings of anxiety, agitation, and restlessness, further impairing attentional focus and cognitive functioning.

3)    Avoidance: Behaviors Avoidance behaviors, characterized by efforts to evade or escape distressing stimuli or situations, are common responses to trauma that may manifest in individuals with ADHD. Individuals with ADHD may engage in avoidance behaviors as a means of coping with overwhelming emotions, sensory stimuli, or cognitive demands.

Trauma-related avoidance can exacerbate symptoms of ADHD, leading to avoidance of tasks, responsibilities, or social interactions perceived as challenging or threatening. This avoidance pattern can interfere with academic and occupational functioning, strain interpersonal relationships, and perpetuate feelings of inadequacy or shame.

4)    Reckless Behavior: Reckless behavior, characterized by impulsivity, sensation-seeking, and disregard for consequences, is a core feature of ADHD that may be influenced by trauma exposure. Traumatic experiences can heighten individuals' impulsivity and risk-taking tendencies as they seek immediate relief from distress or attempt to regain a sense of control over their lives.

Individuals with ADHD and a history of trauma may engage in reckless behaviors, such as substance abuse, self-harm, or reckless driving, as maladaptive coping mechanisms for managing intense emotions or numbing psychological pain. These behaviors can pose significant risks to personal safety and well-being, exacerbating the negative impact of trauma on overall functioning.

5)    Chronic Stress and Hyperarousal: Chronic stress and hyperarousal, characterized by persistent activation of the body's stress response system and elevated physiological arousal, are common sequelae of both ADHD and trauma. Individuals with ADHD may experience chronic stress due to the demands of navigating daily life with executive function deficits and attentional challenges.

Trauma can exacerbate chronic stress and hyperarousal in individuals with ADHD, triggering physiological and psychological reactions reminiscent of the original trauma. Heightened vigilance, intrusive thoughts, and physiological reactivity can perpetuate a state of hyperarousal, contributing to sleep disturbances, irritability, and physical health problems.

The intersection of ADHD and trauma is a complex and multifaceted phenomenon, characterized by overlapping symptomatology and intertwined neurobiological pathways. By recognizing the interconnectedness of trauma responses and ADHD symptomatology, clinicians and researchers can develop more comprehensive and nuanced approaches to assessment, diagnosis, and treatment.

It is essential to adopt a trauma-informed lens when working with individuals with ADHD, acknowledging the impact of past trauma on their neurodevelopmental profile and psychological well-being. Integrated interventions that address both ADHD-related impairments and trauma-related symptoms can promote holistic healing and facilitate recovery.

References:

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.

• Barkley, R. A. (2006). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (3rd ed.). Guilford Press.

• Biederman, J., Petty, C. R., Fried, R., Fontanella, J. A., Doyle, A. E., Seidman, L. J., & Faraone, S. V. (2008). Impact of psychometrically defined deficits of executive functioning in adults with attention deficit hyperactivity disorder. American Journal of Psychiatry, 165(3), 305-311.

• van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

• Weiss, M. D., & Weiss, J. R. (2012). A guide to the treatment of adults with ADHD. Journal of Clinical Psychology, 68(4), 382-399.

Neuroplasticity and Depression Treatment: How Therapy Reshapes Your Brain

Depression, a pervasive mental health condition affecting millions worldwide, is characterized by persistent feelings of sadness, hopelessness, and disinterest in activities once enjoyed. While the experience of depression can be debilitating, advancements in neuroscience have shed light on the brain's remarkable capacity for change and adaptation, a phenomenon known as neuroplasticity. In this article, we delve into the fascinating intersection of depression treatment and neuroplasticity, exploring how therapy reshapes the brain and offers hope for recovery and healing.

Understanding Neuroplasticity

Neuroplasticity, often referred to as the brain's plasticity, refers to its ability to reorganize and rewire itself in response to experiences, learning, and environmental stimuli. This remarkable property enables the brain to form new neural connections, strengthen existing pathways, and adapt to changes throughout life. Neuroplasticity underlies various cognitive processes, including memory formation, skill acquisition, and emotional regulation, making it a fundamental mechanism for both learning and recovery.

The Depressed Brain

Neuroplasticity can be disrupted in individuals with depression, leading to structural and functional changes in key brain regions implicated in mood regulation, such as the prefrontal cortex, hippocampus, and amygdala. Chronic stress, a common precursor to depression, can alter synaptic connections, decrease neurogenesis (the birth of new neurons), and impair the brain's ability to adapt and respond to environmental cues.

Research has shown that individuals with depression may exhibit reduced gray matter volume in the prefrontal cortex and hippocampus, regions involved in executive function and memory, respectively (Kempton et al., 2011; MacQueen et al., 2003). These structural alterations may contribute to cognitive deficits, emotional dysregulation, and impaired decision-making observed in depression.

How Depression Treatment Reshapes the Brain

Fortunately, depression treatment, particularly psychotherapy and pharmacotherapy, can induce neuroplastic changes in the brain, promoting recovery and restoration of healthy functioning. Here are some ways in which therapy reshapes the brain:

1)     Psychotherapy:

—- Cognitive-behavioral therapy (CBT) is one of the most widely used psychotherapeutic approaches for depression. It targets maladaptive thought patterns and behaviors associated with depressive symptoms. CBT can promote neuroplasticity in the prefrontal cortex through cognitive restructuring and behavior modification, enhancing cognitive flexibility and emotional regulation (DeRubeis et al., 2008).

—- Mindfulness-based interventions, such as mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR), cultivate present-moment awareness and acceptance of internal experiences. Studies have demonstrated that mindfulness practices can modulate neural activity in the prefrontal cortex and amygdala, promoting emotional resilience and reducing depressive relapse (Gotink et al., 2016; Hölzel et al., 2011).

2)    Pharmacotherapy:

—- Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), enhance neurotransmitter activity in the brain, particularly serotonin and norepinephrine. By restoring neurochemical balance, antidepressants can facilitate neuroplasticity, promote neuronal growth, and alleviate depressive symptoms (Duman et al., 2016).

3)    Lifestyle Interventions:

—- Regular physical exercise has been shown to stimulate neuroplasticity by promoting neurogenesis, enhancing synaptic plasticity, and increasing the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF) (Cotman et al., 2007). Exercise-induced neuroplasticity may contribute to the antidepressant effects of physical activity and serve as a complementary intervention for depression management.

—- Adequate sleep, nutrition, and stress management also support neuroplasticity and optimize brain health. Sleep deprivation, poor dietary habits, and chronic stress can impair synaptic plasticity, disrupt neurotransmitter balance, and exacerbate depressive symptoms (Harvey et al., 2011; Jacka et al., 2017).

—- Depression treatment is not merely about alleviating symptoms; it is about facilitating healing and restoration at the level of the brain. Through the lens of neuroplasticity, we can appreciate the profound impact of therapy on reshaping neural circuits, promoting adaptive changes, and fostering recovery in individuals with depression. By harnessing the brain's innate capacity for change, we can offer hope and empowerment to those navigating the complexities of depression, guiding them on a path toward resilience, growth, and well-being.

References:

1. Cotman, C. W., & Berchtold, N. C. (2007). Physical activity and the maintenance of cognition: Learning from animal models. Alzheimer's & Dementia, 3(2), S30-S37.

2. DeRubeis, R. J., Siegle, G. J., & Hollon, S. D. (2008). Cognitive therapy versus medication for depression: Treatment outcomes and neural mechanisms. Nature Reviews Neuroscience, 9(10), 788-796.

3. Duman, R. S., Aghajanian, G. K., Sanacora, G., & Krystal, J. H. (2016). Synaptic plasticity and depression: New insights from stress and rapid-acting antidepressants. Nature Medicine, 22(3), 238-249.

4. Gotink, R. A., Hermans, K. S., Geschwind, N., De Nooij, R., De Groot, W. T., & Speckens, A. E. (2016). Mindfulness and mood stimulate each other in an upward spiral: A mindful walking intervention using experience sampling. Mindfulness, 7(5), 1114-1122.

5. Harvey, A. G., Murray, G., Chandler, R. A., & Soehner, A. (2011). Sleep disturbance as transdiagnostic: Consideration of neurobiological mechanisms. Clinical Psychology Review, 31(2), 225-235.

6. Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

7. Jacka, F. N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1), 23.

8. Kempton, M. J., Salvador, Z., Munafo, M. R., Geddes, J. R., Simmons, A.,

Navigating Dating Anxiety: Five Strategies for Coping and Thriving

Dating can be an exhilarating journey filled with anticipation, connection, and possibility. However, for many individuals, it also comes with its fair share of anxiety and apprehension. Whether you're navigating first dates, developing a budding romance, or exploring a committed relationship, feelings of anxiety can surface, impacting your overall well-being and enjoyment. This article explores five effective strategies for coping with dating anxiety, empowering you to navigate the dating world with greater ease and confidence.

Understanding Dating Anxiety

Dating anxiety encompasses a range of emotions, from nervousness and self-doubt to fear of rejection and uncertainty about the future. It can manifest differently for each individual, influencing thoughts, feelings, and behaviors in various ways. Common triggers for dating anxiety include meeting new people, engaging in small talk, initiating physical contact, and navigating the complexities of modern dating culture, such as online dating platforms and social media.

Strategy 1: Cultivate Self-Compassion

One of the most powerful tools for coping with dating anxiety is practicing self-compassion. Instead of harsh self-criticism and judgment, treat yourself with kindness, understanding, and acceptance. Recognize that feelings of anxiety are natural and valid responses to the uncertainties of dating. Embrace your vulnerabilities and imperfections as integral parts of your humanity rather than sources of shame or inadequacy.

Research has shown that self-compassion is associated with greater emotional resilience, increased psychological well-being, and enhanced interpersonal relationships (Neff, 2003). By offering yourself the same warmth and care that you would extend to a friend facing similar challenges, you can cultivate a deeper sense of self-worth and inner stability, mitigating the impact of dating anxiety on your overall happiness and fulfillment.

Strategy 2: Practice Mindfulness

Mindfulness, the practice of being present and fully engaged in the moment, can be a valuable tool for managing dating anxiety. By tuning into your thoughts, emotions, and bodily sensations without judgment or attachment, you can cultivate greater awareness and self-regulation, reducing the intensity of anxious feelings and promoting a sense of calm and clarity.

Incorporate mindfulness and somatic techniques into your daily routine, such as deep breathing exercises, progressive muscle relaxation, or guided meditation sessions. Take moments throughout the day to ground yourself in the present moment, focusing on your senses and surroundings. By anchoring yourself in the here and now, you can diminish the power of anxious thoughts and worries about the future, fostering a greater sense of peace and equilibrium within yourself.

Strategy 3: Somatic Therapy

Somatic therapy, also known as somatic experiencing or somatic psychotherapy, is a holistic approach to therapy that emphasizes the mind-body connection and recognizes the role of the body in psychological healing and emotional well-being. It integrates techniques from various therapeutic modalities, including psychotherapy, bodywork, mindfulness, and movement practices, to address and resolve trauma, stress, and other psychological issues stored in the body.

At its core, somatic therapy views the body as a repository of emotions, memories, and unconscious patterns that can impact mental health and interpersonal relationships. By accessing and processing these somatic experiences, individuals can release stored tension, regulate their nervous system, and cultivate greater awareness and resilience.

Strategy 4: Set Realistic Expectations Managing dating anxiety involves acknowledging and challenging unrealistic expectations and beliefs that may contribute to feelings of pressure, inadequacy, or disappointment. Recognize that dating is inherently unpredictable and that not every interaction will lead to a romantic connection or long-term relationship. Embrace the journey of getting to know yourself and others, celebrating each experience as an opportunity for growth and self-discovery.

Avoid comparing your dating experiences to idealized notions of romance portrayed in media or social media platforms. Instead, focus on cultivating genuine connections based on mutual respect, shared values, and authentic communication. By setting realistic expectations and approaching dating with an open mind and heart, you can alleviate unnecessary pressure and enjoy the process with greater ease and acceptance.

Strategy 5: Communicate Openly and Honestly

Effective communication is essential for navigating dating anxiety and building healthy, fulfilling relationships. Be transparent about your feelings, needs, and boundaries with your romantic partners, expressing yourself with honesty, clarity, and compassion. Share your concerns and insecurities openly, allowing yourself to be vulnerable and authentic in your interactions.

Practice active listening and empathy to understand your partner's perspective and experiences without judgment or defensiveness. Create a safe and supportive space for open dialogue where both parties feel valued, heard, and respected. By fostering honest communication and emotional intimacy, you can cultivate deeper connections and strengthen the foundation of trust and mutual understanding in your relationships.

Strategy 5: Prioritize Self-Care

Amidst the excitement and challenges of dating, it's crucial to prioritize self-care and emotional well-being. Make time for activities and practices that nourish your mind, body, and soul, whether exercising, spending time in nature, pursuing creative hobbies, or connecting with loved ones. Engage in activities that bring you joy, fulfillment, and a sense of purpose, fostering resilience and balance.

Set healthy boundaries and honor your needs and limitations, prioritizing self-care rituals that replenish your energy and vitality. Practice self-compassion and self-acceptance, embracing moments of solitude and reflection as opportunities for personal growth and renewal. By prioritizing self-care and emotional well-being, you can cultivate a strong foundation of self-love and resilience, empowering you to navigate dating anxiety with grace and confidence.

Dating anxiety is a common experience that can arise at various stages of the dating journey, impacting thoughts, emotions, and behaviors. By implementing these five strategies—cultivating self-compassion, practicing mindfulness, setting realistic expectations, communicating openly and honestly, and prioritizing self-care—you can effectively cope with dating anxiety and cultivate deeper connections, fulfillment, and joy in your romantic pursuits. Remember that you are worthy of love, belonging, and authentic connection, and that navigating dating anxiety is an opportunity for growth, self-discovery, and empowerment.

References:

1)     Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.

2)    Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.

(Peter Levine's seminal work explores Somatic Experiencing to resolve trauma and restore balance to the nervous system.)

3)    Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W.W. Norton & Company.

(This comprehensive text delves into the sensorimotor approach to trauma therapy, which integrates somatic awareness and mindfulness with traditional psychotherapeutic techniques.)

4)    Heller, D., & LaPierre, A. (2012). Healing Developmental Trauma: How Early Trauma Affects Self-Regulation, Self-Image, and the Capacity for Relationship. North Atlantic Books.

(Heller and LaPierre explore the impact of developmental trauma on the body and introduce techniques for healing through somatic experiencing and attachment-focused therapy.)

5)    Rothschild, B. (2000). The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment. W.W. Norton & Company.

(Rothschild examines the psychophysiological effects of trauma on the body and offers practical strategies for integrating somatic approaches into trauma therapy.)

6)    Johnson, S. M. (2003). The Practice of Emotionally Focused Couple Therapy: Creating Connection (2nd ed.). Routledge.

(Although primarily focused on couples therapy, Johnson incorporates somatic techniques into her approach, emphasizing the importance of embodied experiences in fostering emotional connection and intimacy.)

Navigating the Intersection of Perimenopause and Women's Sexuality: A Comprehensive Exploration

In the realm of women's health, perimenopause stands as a significant transitional phase that often goes overlooked in discussions surrounding sexuality. While the physiological changes during menopause are widely acknowledged, the nuances of perimenopause, the period leading up to menopause, and its impact on women's sexuality deserve profound exploration. This article delves into the multifaceted relationship between perimenopause and women's sexuality, shedding light on the physiological, psychological, and socio-cultural factors at play.

Understanding Perimenopause

Perimenopause, commonly referred to as the menopausal transition, typically begins in a woman's 40s but can start in her 30s or even earlier. It is characterized by fluctuating hormone levels, specifically declining estrogen levels, which herald the eventual cessation of menstrual cycles. This phase can last for several years before menopause, marked by the absence of menstruation for twelve consecutive months.

Physiological Impact on Sexuality

The hormonal fluctuations inherent in perimenopause can significantly influence a woman's sexuality. Estrogen, a key player in female sexual health, declines during this phase, leading to various physiological changes. Vaginal dryness, decreased lubrication, and thinning of vaginal tissues are common occurrences, which can result in discomfort or pain during intercourse, thus affecting sexual desire and satisfaction.

Moreover, declining estrogen levels may contribute to decreased blood flow to the pelvic region, potentially leading to reduced genital sensation and arousal. These physiological changes can challenge women's perceptions of their sexual selves and hinder their ability to engage in sexual activities with the same ease and enjoyment as before.

Psychological and Emotional Dimensions

Beyond the physical realm, perimenopause can also evoke psychological and emotional shifts that reverberate through a woman's sexuality. Fluctuating hormone levels can manifest in mood swings, irritability, anxiety, and depression, all of which can impact one's libido and overall sexual well-being.

Additionally, navigating the societal expectations and stereotypes surrounding menopause can exacerbate feelings of insecurity and self-doubt. The cultural silence and stigma surrounding menopausal sexuality can leave women feeling isolated and invalidated in their experiences, further complicating their journey through perimenopause.

Relationship Dynamics

The impact of perimenopause on women's sexuality extends beyond individual experiences to influence intimate relationships. Communication and understanding between partners become paramount as couples navigate the changes occurring within and between them. Open dialogue about desires, concerns, and adaptations can foster mutual support and strengthen the emotional connection, mitigating potential challenges posed by perimenopausal shifts.

Exploring Solutions and Support

Despite the myriad challenges posed by perimenopause, there are various strategies and resources available to support women in reclaiming and nurturing their sexual well-being:

1. Hormone Replacement Therapy (HRT): HRT, which involves supplementing the body with estrogen and, sometimes, progesterone, can alleviate many of the physiological symptoms associated with perimenopause, including vaginal dryness and discomfort during intercourse.

2. Lubricants and Moisturizers: Over-the-counter lubricants and vaginal moisturizers can provide relief from vaginal dryness and enhance comfort during sexual activity.

3. Pelvic Floor Exercises: Pelvic floor exercises, such as Kegels, can strengthen the muscles supporting the pelvic organs, potentially improving bladder control and enhancing sexual function.

4. Counseling and Therapy: Seeking support from a therapist or counselor trained in sexual health can provide women with a safe space to explore their feelings, address psychological concerns, and learn coping strategies to navigate the challenges of perimenopause.

5. Education and Advocacy: Empowering women with knowledge about perimenopause and its impact on sexuality is essential in challenging societal taboos and fostering a culture of openness and acceptance. Education campaigns, support groups, and online forums can serve as valuable resources for women seeking information and solidarity.

Perimenopause represents a pivotal juncture in a woman's life journey, marked by profound physiological, psychological, and socio-cultural changes. By acknowledging and addressing the complexities of perimenopausal sexuality, we can empower women to embrace this transformative phase with resilience and confidence. Through education, support, and advocacy, we can cultivate a more inclusive and understanding discourse surrounding menopausal health and sexuality, ensuring that every woman feels seen, heard, and validated in her experiences.

References:

1. Avis, N. E., Crawford, S. L., Greendale, G., Bromberger, J. T., Everson-Rose, S. A., Gold, E. B., ... & Thurston, R. C. (2015). Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Internal Medicine, 175(4), 531-539.

2. Dennerstein, L., Lehert, P., Burger, H., & Dudley, E. (2007). Factors affecting sexual functioning of women in the mid-life years. Climacteric, 10(4), 253-262.

3. Guthrie, J. R., Dennerstein, L., Taffe, J. R., Lehert, P., Burger, H. G., & The Melbourne Women's Midlife Health Project. (2004). Hot flushes, menstrual status, and hormone levels in a population-based sample of midlife women. Obstetrics & Gynecology, 104(1), 132-140.

4. North American Menopause Society. (2015). The role of local vaginal estrogen for treatment of vaginal atrophy in postmenopausal women: 2007 position statement of The North American Menopause Society. Menopause, 14(3), 355-369.

Resilience: Restoration Vs. Tolerance

by Lauren Dummit, LMFT, CST, CSAT-S

Many people have different interpretations of the word “resilience.” Pychcentral.com defines it, “When faced with a tragedy, natural disaster, health concern, relationship, work, or school problem, resilience is how well a person can adapt to the events in their life. A person with good resilience can bounce back more quickly and with less stress than someone with less developed resilience.”

A common assumption is that resilience means the ability to push through, to endure. There seems to be a collective misunderstanding of what it means to be resilient.  As a result, many people, especially in American culture, are experiencing the detrimental impacts of overworking.  Societal norms have seemed to take on an attitude of “the more pain, the more gain.” The tendency is to use the mind, or the neocortex, which is involved with logic, reason, planning, and decision-making, to override the body’s needs. The body, the sensations, and one’s sense of intuition are all part of the limbic system. This part of the brain is much more primitive than the neocortex. It is where the seat of wisdom lies. Current American culture values productivity above all else, urging its citizens to strive for praise and approval for pushing through, toughing it out, and working harder despite the cues from one’s body that may signal hunger or the need to rest, sleep, etc. Many people today have adopted the belief that this is what is necessary to be successful.

Those who work out tend to understand that to build muscle one’s body requires a period of recovery. For example, lifting weights creates small tears in the muscles. Given proper time to recover, these small tears increase muscle mass. However, these small tears can only lead to injury without adequate recovery time. Our nervous system operates under similar needs. If one truly desires to cultivate success and resilience, he or she cannot overlook the importance of a sufficient recovery period. Otherwise, we are putting our health and safety on the line. (https://doi.org/10.1080/001401399185487)

Just because one is not actively working does not mean that he is resting. It is prevalent for the average person to struggle to fall asleep due to an inability to let go of thoughts related to work or everyday stressors. In addition, people often get stuck in a state of sympathetic hyperarousal when they are perpetually checking their phones for updates. The nervous system is continually striving for homeostasis. The harder it must work to get there by down-regulating sympathetic activation, the higher the allostatic load. This means that more energy is being used, translating to an increase in burn-out, costing American companies $62 billion annually in lost productivity. (https://www.sciencedaily.com/releases/2011/09/110901093653.htm).

Just recently Norway released the results of a study, indicating that 7.8% of Norwegians meet diagnostic criteria for workaholism. Researchers quote a definition of workaholism as “being overly concerned about work, driven by an uncontrollable work motivation, and investing so much time and effort to work that it impairs other important life areas.” (https://www.emerald.com/insight/content/doi/10.1108/JMP-05-2013-0143/full/html)

This seems to be the current trend in American culture as well. Americans seem to value productivity and success above many other core values.  Advances in technology have extended working hours and availability, obstructing adequate cognitive recovery and resulting in significant healthcare costs and turnover costs for employers.

From an early age, the messages one receives about resilience are often misleading. Often, parents praise and reward depleting efforts, such as commending their child for staying up and completing homework until the wee hours, which is a massive distortion of what resilience actually means.  A resilient individual is a well-rested one. When one is exhausted, he travels to school or work, putting the safety of everyone on the road at risk with his impaired driving; he does not have the cognitive resources to perform on tests or class assignments; he has lower self-control with his peers and/or colleagues; at home, he is moody with his parents, partner, or other family members. Overwork and exhaustion are the opposite of resilience. The younger these patterns are ingrained, the more laborious they are to break.

Ironically, people often deprive themselves of a good night’s sleep in the name of work and productivity. Due to the overstimulation of the sympathetic nervous system, they might struggle to access enough of the parasympathetic nervous system, which is responsible for calming them and even being able to fall asleep. However, lack of sleep leads to moodiness, fatigue, irritability, depressed mood, difficulty learning new concepts, inability to focus, lowered frustration tolerance, and forgetfulness. (https://www.medicalnewstoday.com/articles/307334)

When the body is out of synch from overworking, many mental and physical resources are wasted just trying to return to homeostasis. Resilience is not just about accessing one’s inner strength and perseverance to keep moving forward; it’s also about honoring the organism's needs for rest and recovery in between spurts of productivity and action.

Authors Jim Loehr and Tony Schwartz proclaim that the value of a recovery period rises in proportion to the amount of work required of us. (Loehr, J. E., & Schwartz, T. 2003). Marshaling all of one’s internal resources to keep pushing forward to counteract a low arousal level can be referred to as “upregulation.” Maintaining a consistent state of upregulation is energy-consuming. The more one depletes his energy, the more effort is necessary to restore a state of balance.

The solution is not so simple as just deciding to slow down. It necessitates a much more conscious effort to access one’s internal resources. Internal recovery refers to the more brief interludes of relaxation that one is able to interject into their typical schedule, such as short, pre-planned or even spontaneous breaks, by shifting attention or changing to other work tasks when the mental or physical resources required for the initial task are temporarily depleted or exhausted.

External recovery refers to actions that take place outside of work, such as during one’s free time or vacation time. The brain requires a pause from mental stimulation. It is also necessary to allow the nervous system to experience a respite from sympathetic activation. Otherwise, one’s allostatic load gets too high, leading to toxic levels of cortisol in the system, which then, in turn, results in further health problems.

Stress triggers particular holding and bracing patterns in the body, which use great energy to maintain. In order to conserve energy and resources, the organism will begin to shut down other systems, such as the immune system, the reproductive system (decrease in libido, sexual dysfunction, irregular periods, etc.), the digestive system (constipation, irritable bowel syndrome, diarrhea, bloating, stomach pain, etc.), or the muscle-skeletal system (pain in the muscles, bones, or joints, etc.) among other crucial systems within the body. In addition, when the body is braced or tense, one often does not get proper blood flow and oxygen delivered to certain areas of the body. When cells do not get adequate nourishment, they die. The brain needs a rest as much as our bodies do. One cannot discount the connection between the brain and the body. Therefore, both need adequate rest and time for recovery.

Allowing for both internal and external recovery periods is imperative to one’s mental, emotional, and physical health and well-being. There are various measures one can take to self-impose some boundaries. For example, there are apps like Offtime or Unplugged, which generate tech-free zones by tactically planning automatic airplane modes on one’s cell phone. Other solutions may include consciously deciding to take a mental break every so often (60-120 minutes) to recharge one’s resources.

Many people often take for granted the human need for social interaction and for cultivating a sense of community, which results in more and more people spending their lunch breaks eating at their desks or even in their cars. However, is a lunch break recuperative if one spends it compulsively working? It can be much more vital to commit to using one’s downtime as a recess from cognitive overload, instead allowing oneself the leisure and pleasure of social engagement. Connecting with others activates the parasympathetic nervous system, which is necessary for one’s capacity to digest food.

Many people become self-sacrificing in the name of productivity, perhaps even deprivational. However, it is crucial for one’s overall sense of health and well-being that he or she practices self-care, which may mean taking full advantage of one’s paid time off from work, using it to rest and recharge, which, in turn, generally boosts one’s efficiency. Another option may be to carve out a window of time each day or even one full day of the week to commit to doing nothing but activities that are regenerating, such as journaling, napping, practicing yoga, meditating, spending time in nature, watching movies, laughing, having sex, etc.

Anything that someone is too hard on eventually breaks down or gets worn out. The body and mind are no different. To build resilience, it is helpful to maintain an autonomic nervous system that operates within one’s window of Tolerance. The Window of Tolerance is the nervous system’s comfortable, functional, social state. Threats result in hyperarousal, fight or flight, and hypo arousal, freeze, immobility. Someone with a dysregulated nervous system has a very small window of tolerance. They may have a Faux Window of Tolerance, where they manage to function despite being under physiological stress.

When one is chronically operating outside of his or her window of tolerance, deluding themselves that they are functioning well, he or she is just operating from what Kathy Kain and Stephen Terrell refer to as the Faux Window of Tolerance in their book, Nurturing Resilience: helping clients move forward from developmental trauma. They explain that when one is functioning from the Faux Window of Tolerance, any additional stressors may push them over the edge, leading to the collapse or breakdown of various systems within the body because their capacity for resilience is already compromised.

Resilience does not mean one does not get activated in response to stressors. However, it measures how well one can cope with stressors. By accessing both internal and external resources, one can teach his or her nervous system to remain regulated. The resilient individual exhibits an increased capacity to contain the activation created by the stressor. Containment does not necessarily mean disinhibition and downregulation. It refers to expansion in one’s Window of Tolerance, the amount one can tolerate and integrate. If there is a deficiency in internal containment, more external containment is needed.

References

Browse journals by subject. (n.d.). Retrieved from https://doi.org/10.1080/001401399185487 

A study shows that insomnia costs the US workforce $63.2 billion a year in lost productivity. (2011, September 2). Retrieved from https://www.sciencedaily.com/releases/2011/09/110901093653.htm

Kain, K. L., Levine, P. A., & Terrell, S. J. (2018). Nurturing resilience: helping clients move forward from developmental trauma. Berkeley, CA: North Atlantic Books.

Kathleen Davis, F. N. P. (2018, January 25). Sleep deprivation: Causes, symptoms, and treatment. Retrieved from https://www.medicalnewstoday.com/articles/307334

Loehr, J. E., & Schwartz, T. (2003). The power of full engagement: managing energy, not time, is the key to performance, health, and happiness. Crow’s Nest, N.S.W.: Allen & Unwin.

Psychometric assessment of workaholism measures. (n.d.). Retrieved from https://www.emerald.com/insight/content/doi/10.1108/JMP-05-2013-0143/full/html

Bottoms Up: A Journey from Despair to Freedom Through Service

by Lauren Dummit, LMFT, CST, CSAT-S

Like many my story of recovery started with a spiritual, emotional, and physical bottom, a moment of incomprehensible demoralization. I couldn’t look at anyone in the eye or stand to look at myself in the mirror. I was in so much shame and hopelessness that I stood outside the doors, stalking this 12-step meeting because I was too afraid to go in. To quote my first sponsor, “I may not have been thinking much of myself, but I was all I thought about.” All day and night I meditated on my resentments, my regrets, my lost relationships, all the pain I had caused others, how many people were disappointed in me or thought I was crazy, my broken heart, how much trouble I was in, or fears and the future paralyzed me, what people would think of me, getting fired, the list went on. Self-deprecating thoughts dominated my consciousness.

Within the first few days of joining the meetings, this man, whom I knew had been old friends with my dad, approached me and asked if he could talk to me. I thought I was going to die of embarrassment and shame. I didn’t want to be linked to my family; I should say I didn’t want him to see my family as connected to me. I was so worried about him discovering that my family wasn’t perfect or that my dad had a daughter who was such a screw-up.  But the words he said to me, words I will never forget, were precisely what I needed to hear in that very moment. His words saved my life.

He told me that he had heard about me and had heard about what I had done during my “bottom,” which had been the lowest, darkest point in my life up until then. As he continued to talk, with that light-hearted smile on his face, my whole body got hot, and my limbs became rigid; I thought my knees would give out. I was so embarrassed I wanted to jump out of my skin. But, as he went on, I slowly realized he was not trying to shame me; he was just trying to show me empathy by sharing the experience of his own spiritual bottom, which involved having hit someone with his car. At the same time, he was drunk and high and killing them, which was far worse than what I had done. 

I felt like I had swallowed a grapefruit as I tried to get the words out when he asked how I felt. I responded that I hated myself, that I felt like a monster and just wanted to die. He just hugged me, smiled this knowing smile, and laughed, “Ok, well you’ve got to let that go. You are just stuck in yourself. When you are stuck in self, you can’t be of service to others.” He explained that perhaps everything that had led me here to this very moment in my life had happened for a reason. Maybe I was “meant” to use this experience to help others. He assured me, “I know you don’t feel like it right now, but one day, you will look back on this event and think it’s the best thing that ever happened to you and feel so grateful for your experience. That’s what happened to me.”

He told me how once he surrendered to his Higher Power and humbly dedicated the rest of his life to serving others, he slowly started to heal from the shame and intense self-hatred he once felt. He moved from being completely self-centered to other-centered. He laughed again, “I just try not to think about myself too much.” He encouraged me to get into action immediately, pick up a broom right now, sweep, give up my seat to a newcomer, take commitments, offer to do chores for my mother, call someone struggling, etc. He promised me that if I just filled my mind with thoughts of how and who I could help, I would start to feel better.

That night, as I sat on the couch in my parent’s home after they had gone to bed, thinking about the complete lack of meaning and purpose in my life, just praying to die, my mom came down, seeming so worried and sad to see me so distraught but with so much love and peace in her face. When I shared how I was feeling, she sat down next to me and responded, “You know, if God put you here for no other purpose, no other purpose at all, then perhaps it was just to spread kindness to someone else, to try to make someone else’s day better.”

Perhaps it wasn’t coincidental that she would give me these simple words after the very similar message I had received from my dad’s old friend just that very morning. Since I felt so broken in that moment, I had no better plan, I was like a dog with my tail between my legs. I decided to trust this kind man and listen to my mother, one of the few people I knew would always have my back and love me unconditionally.  If he could heal emotionally and spiritually, staying sober for 24 years after what he had done, so could I. I became willing to try whatever he suggested. I could do that. Maybe it didn’t have to be something grandiose. I could just spread kindness like my mother had suggested.

As I threw myself into service from that moment until now, I gradually became relieved from “the bondage of self.” My first sponsor kept reminding me that I had to do estimable acts if I wanted to build self-esteem. She was so wise. Throughout the years I have been in recovery, I have built a life around being of service. At times when I have wrestled with depression, my sponsor would remind me that I was spending too much time thinking of myself and would push me to call someone who was having a more challenging time than me. At times when I have struggled with social anxiety, I have reminded myself to just get into action, to find a way to be of service in some way, and to shift my focus to being “other-centered.”

Not only has this practice helped me build self-esteem, feel that I have a purpose, feel more connected to others, and heal relationships, but the loving energy that I put out comes back to me. Giving just feels good. This along with my daily gratitude lists has been the single most significant factor not only in my recovery but in my overall sense of happiness in life. I have no regrets because I know that everything that has happened in my life thus far has led me to where I am now.  My experiences have had meaning. They have allowed me to grow spiritually so that I can help others. They have given me the ability to feel deep compassion. Today, I love my life because I feel more connected to you. I feel part of a whole, something bigger than myself.

The ego has an important function; it protects us and ensures our survival. It is a primitive defense mechanism that is driven by fear of not having enough or losing what we have. It is all about the “I.” The spiritual path is an evolved state in which we are motivated by what is in the best interest of the “we” instead of just the “I.” When we are solely self-focused, we isolate ourselves, becoming lonely and filled with fear. When we are other-focused, we can feel connected, in union with the natural flow of life.

Creating a peaceful life in recovery is about finding balance, which often occurs slowly over time. This requires us to develop healthy boundaries. When we are new in our recovery, we usually lack healthy boundaries and are accustomed to living in the extremes. So, we may take on too much, finding ourselves frantically busy or overwhelmed, which can provide a mechanism to avoid feeling our emotions, which can be addicting in and of itself.

While service is called “service” for a reason, meaning it is not always convenient for us, it is only truly “service” if it is given freely from the heart without expecting anything in return. If we give with expectations or resentment, it is more indicative of lacking healthy boundaries and may be a symptom of underlying codependence. Often addicts have been very selfish in their disease so being of service is about taking contrary action. However, for those who struggle with always putting other’s needs first at the expense of their own, taking contrary action may look very different.

The recovery journey is a process, and one’s growth often evolves gradually over time. Finding balance is frequently a process of trial and error as we discover what works for us. It is vital that we not only demonstrate love and tolerance for others along our path but that we also show love and compassion towards ourselves.

Survival skills

by Lauren Dummit, LMFT, CST, CSAT-S

Due to their similarities, coping mechanisms, or coping skills, are often confused and discussed synonymously with survival strategies or defense mechanisms. Both processes are activated in times of stress. Both methods decrease the arousal of negative emotions and either activate the nervous system or shut it down. While they are certainly related, they are not necessarily the same. The function of both processes is to adapt, yet the manner in which each does so can be quite distinct.

Often, when people have experienced developmental trauma, attachment trauma, or relational trauma in their families of origin, they develop certain defenses in order to adapt to their current environment or relationship so that they can survive. As a result, their personalities become formed around the survival strategy. Typically, the survival skills that they may have relied on in their childhoods were an adaptation, functioning to allow them to emotionally endure the intolerable pain of not having their needs met by their caregivers. Most frequently these strategies, which were so crucial to survival as children, are carried into adulthood and then no longer serve to benefit the individual, but, instead, they create dysfunction in his or her life and relationships, both with himself and others.

According to Dr. Aline LaPierre, Psy.D. and Dr. Lawrence Heller, PhD. there are five basic survival adaptation strategies, that are formulated in unity with one’s unmet needs. Dr. LaPierre, Psy.D., and Dr. Heller, Ph.D. who developed the Neuroaffective Relational Model (NARM) to restore connection and heal developmental trauma, discuss “five biologically based core needs that are essential to our physical and emotional well-being: the need for connection, trust, attunement, autonomy, and love-sexuality.” When these needs are unmet, “predictable psychological and physiological symptoms result: self-regulation, sense of self, and self-esteem become compromised. They postulate that most of the emotional issues and challenges can be traced back to early life developmental and shock trauma that compromise the development of one or more of the five core capacities. When one has developed the capacity to attend to his or her own core needs, he or she is able to experience self-regulation, internal organization, expansion, connection, and aliveness, which are all representative of physiological and psychological well-being.

When one’s biologically based core needs are not met in early life, the five adaptive survival styles, methods of coping with the disconnection, dysregulation, disorganization, and isolation from which the child suffers, are activated. Humans are created with the capacity to adapt to adverse experiences by detaching from distressing internal and external experiences and the anguish produced by not having our primary needs met. “Survival styles are adaptive strategies children use to protect the attachment relationship with parents…They adapt to their parents’ acceptance or rejection in order to maintain and maximize the attachment and love relationship.” These survival strategies get woven into their identity. Often, one’s personality develops around them, so they are carried into their adult life and relationships.

 According to Dr. Aline LaPierre, Psy.D., and Dr. Lawrence Heller, Ph. D., these adaptation strategies are directly related to the core need that was not met. For example, when the need for connection is unmet, children give up their sense of feeling as if they have a right to be alive and take up space in the world, creating an innate sense of shame. They often disconnect in an attempt to make themselves unseen.

 When caregivers do not attune to their child’s needs, the child is told that his or her needs do not matter. Children end up sacrificing their own needs, putting the needs of others, especially the caregivers’, before their own. They often become deprivational, feel underserved, and even feel guilty for having needs.

 When the child cannot trust in his caregiver's relationship, he does not develop a sense of authenticity because he receives the implicit message that he must be who his caregivers expect him to be, or else the parent's love will be sacrificed. The child begins to feel that he is being used to keep the parent happy and satisfied.

 Children are robbed of assertions of independence for fear of being abandoned or hurt when their need for autonomy is not met. They form a people-pleasing, placating personality. They often grow up to fear authority and then act out in covert, passive-aggressive expressions of rebellion or micro-aggressions due to their pent-up anger.

 Those with the Love-Sexuality survival style grew up feeling that they had to be perfect or to perform and achieve in order to be loved. In childhood, their hearts were often broken by their parents (usually the opposite sex parent), who dismissed or rejected their loving feelings.  They frequently grow up to be highly successful, energetic, and attractive. However, they rarely live up to their expectations of perfection, and deep down feel shame that they are never good enough. Their sense of self-worth is conditional, based on their performances.

 According to Pia Mellody, an internationally renowned expert, author, and speaker on codependence, when children grow up in a dysfunctional family system, they learn to adapt to meet their needs by living in extremes. As they grow up, these adaptation strategies, or survival again become part of their ways of being in the world, affecting their perspectives and beliefs about the world around them and their relationships with themselves and others.

 Pia Mellody discusses five core issues influenced by family dysfunction and in which children learn to live in the extremes. They are self-esteem, boundaries, dependency, reality, and moderation. When one has healthy self-esteem, he is able to validate himself from within. He does not feel better or worse than anyone else. An inflated or low self-esteem are opposite ends of the spectrum. One either feels the need to go one up, feeling superior to others, or to go one down, feeling less valuable than others.

 Healthy boundaries mean that one can both set appropriate boundaries in relationships to keep himself safe or practice containment boundaries to protect others from inappropriate behavior. For example, if one is angry, he can choose to use his words to calmly communicate his feelings to the other instead of impulsively reacting to his aggressive impulses by hitting the other person. However, those living in the extremes either have no boundaries, damaged boundaries, loose boundaries, or have walls as boundaries, which impedes their ability to let people in and experience emotional intimacy and closeness.

People who have dependency issues either do not even know what their needs and wants are, or they may be overly dependent, needy, and clingy. On the other end of the spectrum, they may be anti-dependent, which means that they project a sense of not needing anything or anyone and that they are entirely self-reliant and self-competent. A more moderate option is to exhibit interdependence, meaning that the person is mainly independent but can also be vulnerable and ask for help when needed, acknowledging that we all have needs, some of which cannot be met by ourselves, such as affection.

 Those who have grown up learning to live in extremes often have difficulty owning their own reality, meaning they struggle to experience their authentic selves and, therefore, to share that with others. This includes an awareness of how they look and how their bodies function, an understanding of what or how they think, consciousness of their emotions, and recognition of their behavior and how it affects others.

 Lastly, people who have grown up in dysfunctional family homes often cannot express their realities moderately. They are frequently perceived as either out-of-control or overly controlled with their physical appearance (ie. being obese or severely underweight,) their thinking and opinions, their feelings, or their behavior. This usually stems from having their own caregivers model this immoderate behavior for them in childhood.

Defenses help the individual by distorting reality and coping strategies attempt to solve the problem, thus changing their reality. Miceli and Castelfranchi (2001) support this notion and add that “coping behaviors involve conscious modification of cognitive and emotional appraisals, which eventually modify the reactions to the stressful event rather than distort the perception of the event.” The individual has complete control of the coping strategies used. The individual can choose to stop a particular coping style and choose another approach. A choice of a specific coping strategy implies intent and full awareness of the behavior. On the other hand, defense mechanisms typically employ outside consciousness and understanding of the individual. One cannot intentionally choose to use another defense mechanism.

 Coping is an integral part of the stress process. It is usually viewed as a complex set of processes that may moderate the influences of stressful life events on the individual’s physical and mental health. Healthy coping skills are made up of both internal and external resources. Internal resources are the skills, practices, and abilities that support an individual. Typically, they do not require the support or presence of another person or thing. Some examples include grounding exercises (ie. feeling one’s feet on the ground, the back against the chair, orienting themselves to time and space by naming five objects in the room, self-care practices (ie. getting enough sleep,) identifying and asserting one’s needs, self-regulation strategies (ie. breathing exercises, chanting, noting one’s internal sensations with curiosity,) and/or mindfulness exercises.

A regulated nervous system means that one is experiencing the feeling of being calm, relaxed, and generally comfortable in his body. Ideally, everyone would be able to maintain a regulated nervous system and return to equilibrium reasonably quickly after a stressor or trigger from the past. However, when people have experienced trauma, sometimes they get stuck in either a state of increased sympathetic activation or nervous system hyper-arousal, causing their heart rates to go up, anxiety, perhaps heat in their bodies, or parasympathetic activation, or hypo-arousal, resulting in a feeling of depression, lethargy, or possibly shut down.

 If individuals mindfully listen to their external experience with curiosity, the nervous system can give them essential information about their levels of relaxation and dysregulation, which can be a valuable resource. When people can receive information from their bodies about their external sensations and experiences, it allows them to act on those signals in their best interests, putting self-care into action. When individuals notice when they are dysregulated, they can create the capacity to choose to return to feeling settled, which can be a precious life skill, allowing them to avoid feeling stuck on a rollercoaster of chronic dysregulation.

 External resources, on the other hand, involve something or someone outside of oneself. Some examples are calling a friend, sponsor, or mentor, going to a 12-step meeting or therapy group, or going to yoga. It is most effective to utilize internal and external coping skills for maximum support. However, external resources are not always available, so knowing how to self-soothe and use only the resources within us is crucial.

 Survival strategies serve a purpose; they keep one defended against pain. Therefore, the thought of giving them up can feel frightening and overwhelming. It is also highly challenging and takes a great deal of deep work in order to change these patterns that one has relied on for so many years and sometimes throughout one’s entire life. However, one must just weigh the function they serve against the dysfunction or limitations in one’s life and relationships to determine whether or not it is worth the journey.

References

Heller, L., & LaPierre, A. (2012). Healing developmental trauma: how early trauma affects self-regulation, self-image, and the capacity for relationship. Berkeley, CA: North Atlantic Books.

 Lu, L., & Chen, C. S. (1996). Correlates of coping behaviours: Internal and external resources. Counselling Psychology Quarterly, 9(3), 297–307. doi: 10.1080/09515079608258709

 Mellody, P., Miller, A. W., & Miller, J. K. (1989). Breaking Free: A Recovery Workbook for Facing Codependence: Harper & Row.

 Miceli, M., & Castelfranchi, C. (2001). Further Distinctions Between Coping and Defense Mechanisms? Journal of Personality, 69(2), 287–296. doi: 10.1111/1467-6494.00146