Dialectical Behavior Therapy (DBT) is a type of cognitive behavioral therapy that was originally developed to treat borderline personality disorder (BPD). However, it has since been adapted to treat a variety of mental health conditions, including eating disorders, substance use disorders, and post-traumatic stress disorder (PTSD). DBT is particularly effective for individuals who struggle with emotional regulation and self-destructive behaviors.
DBT works by teaching individuals how to live in the moment, develop healthy ways to cope with stress, regulate their emotions, and improve their relationships with others[1]. It combines the seemingly opposite ideas of acceptance and change, helping individuals accept the reality of their lives and behaviors while also learning to change unhelpful behaviors.
The therapy is structured into four types of sessions: individual therapy, group skills training, phone coaching, and therapist consultation. In individual therapy, the therapist and patient work together to resolve the contradiction between self-acceptance and change. The therapist validates the individual’s actions within the context of their personal experiences, which helps the individual become more likely to cooperate and less likely to experience distress at the idea of change.
In group skills training sessions, the therapist teaches skills in a classroom-like setting. These skills aim to enhance the individual’s capabilities in day-to-day life. The four skills taught include mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
DBT can be particularly beneficial in mid-November for several reasons. First, as the year draws to a close, individuals may be dealing with increased stress and emotional upheaval due to various factors such as the upcoming holiday season, end-of-year deadlines, or reflections on the year’s events. DBT’s focus on emotional regulation and stress management can be particularly helpful during this time.
Second, mid-November falls within the transition from fall to winter, a time when many people experience changes in mood and energy levels. While this answer is not addressing Seasonal Affective Disorder (SAD), it’s worth noting that many people may still experience subclinical changes in mood and behavior due to the changing seasons. DBT’s emphasis on mindfulness and living in the moment can help individuals navigate these changes more effectively.
Finally, research has shown that DBT can be effective even in shorter durations. A study found that 6 months of DBT was noninferior to 12 months of DBT in terms of clinical effectiveness. This means that starting DBT in mid-November could potentially yield significant benefits by May of the following year.
In conclusion, DBT is a versatile and effective form of therapy that can be particularly beneficial in mid-November due to its focus on emotional regulation, stress management, and mindfulness. However, it’s important to note that the effectiveness of DBT can vary from person to person, and it’s always best to consult with a mental health professional to determine the most appropriate form of therapy for your individual needs.
No Shave November is a global initiative that encourages men to forgo shaving for the entire month of November. The goal of this campaign is to raise awareness about men’s health issues, particularly cancer, by embracing hair growth, which many cancer patients lose during treatment. However, the focus on men’s health during this month also provides an opportunity to shed light on another critical issue: men’s mental health.
Mental health issues among men are a significant concern. Statistics reveal that 1 in 8 men report experiencing symptoms of mental health problems, and over a third of men believe they’ve had a diagnosable mental health condition at some point in their life. Despite these numbers, many men are reluctant to discuss their mental health due to various reasons, including embarrassment, negative stigma, and the fear of appearing weak.
Work, finances, and health are the most common causes of mental health issues in men’s lives. Alarmingly, for 40% of men, it would take thoughts of suicide or self-harm to compel them to seek professional help. This reluctance to seek help is a significant concern, especially considering that three-quarters of registered suicide deaths in the UK in 2020 were men.
Despite the stigma, seeking therapy is a crucial step towards better mental health. Therapy is not a sign of weakness or failure; instead, it provides tools and a safe space to understand and manage emotions better, leading to improvements in career, personal relationships, and overall health.
For men considering therapy, acknowledging that emotions are not a sign of weakness is a crucial first step. It’s also essential to find the right therapist who can address their specific needs. Therapists who specialize in men’s issues and use direct, action-oriented approaches can be particularly beneficial.
Support from partners and family members can play a significant role in a man’s mental health journey. Here are some ways to provide support:
1. Respect their privacy: Avoid prying into the details of their therapy session
2. Validate their efforts: Acknowledge their efforts to improve their mental health
3. Offer assistance: Provide balanced support without intruding into their therapy process
4. Manage expectations: Understand that progress in therapy can be a slow process
5. Remember that progress is not linear: Be patient and supportive during setbacks
6. Don’t use therapy against them: Avoid using their mental health as a weapon during arguments
No Shave November is more than just a month of letting hair grow wild and free. It’s a time to focus on men’s health, including the often overlooked aspect of mental health. By understanding the challenges men face in dealing with mental health issues and the importance of seeking therapy, we can all contribute to breaking down the barriers and stigma associated with men’s mental health. Let’s use this month to start conversations, raise awareness, and support the men in our lives in their journey towards better mental health.
Native American and Alaskan Native communities face significant mental health challenges. These communities have disproportionately higher rates of mental health problems, such as suicide, post-traumatic stress disorder, violence, and substance use disorders, compared to the general U.S. population. American Indians and Alaska Natives report experiencing serious psychological distress 2.5 times more than the general population over a month’s time. Factors contributing to these disparities include historical trauma, socioeconomic challenges, and limited access to culturally competent mental health care.
There are several therapy options available for Native American/Alaskan Native communities, including:
1. Indian Health Service (IHS): IHS provides federal health services to American Indian and Alaska Native people and is the principal federal healthcare provider and health advocate for these populations. IHS offers integrated health and wellness services that are holistic and culturally appropriate.
2. Telebehavioral Health Services: Telehealth services can help provide mental health care to Native American/Alaskan Native communities in rural and isolated areas. These services can include individual online counseling for anxiety and depression, online group therapy, treatment related to substance use disorder, and telepsychiatry.
3. Culturally Adapted Interventions: Some mental health programs integrate traditional healing, spiritual values, and cultural identification into their treatment programs. This approach can help make mental health care more accessible and effective for Native American/Alaskan Native communities.
4. Community-Based Programs: Local organizations, such as the Denver Indian Center[24], offer mental health support and resources tailored to the needs of Native American/Alaskan Native communities.
Cultural factors play a significant role in the mental health of Native American/Alaskan Native communities. Historical trauma, forced assimilation, and discrimination have contributed to mental health disparities in these communities[2]. Additionally, cultural beliefs and practices related to mental health may differ from standard diagnostic categories and treatment approaches, making it essential for mental health care providers to be culturally competent and sensitive to the unique needs of Native American/Alaskan Native individuals.
To address mental health disparities in Native American/Alaskan Native communities, it is crucial to:
1. Increase awareness of mental health issues and their connection to chronic diseases
2. Improve access to mental health care by addressing barriers such as inadequate funding, rural and isolated locations, mistrust of government services, and lack of cultural competence.
3. Develop and implement culturally competent mental health interventions that integrate traditional healing practices and respect the unique cultural beliefs of Native American/Alaskan Native communities
4. Collaborate with tribal governments, organizations, and community members to identify and address the specific mental health needs of Native American/Alaskan Native populations.
The holiday season can be a challenging time for many people, including Native American/Alaskan Native individuals. To support mental health during this time, it is essential to:
1. Encourage open communication and provide a safe space for individuals to share their feelings and concerns.
2. Offer culturally appropriate mental health resources and support services, such as crisis hotlines, support groups, and counseling services.
3. Promote self-care and stress management techniques, such as mindfulness exercises, meditation, and traditional healing practices.
4. Foster a sense of community and connection by organizing cultural events and activities that celebrate Native American/Alaskan Native heritage and traditions.
By addressing the unique mental health challenges faced by Native American/Alaskan Native communities and providing culturally competent care, we can help improve the overall well-being of these populations.
In the world of education, acceptance and support for diverse learning needs have become paramount. One such area that has gained significant attention is the realm of ADHD (Attention Deficit Hyperactivity Disorder). With the implementation of the Individuals with Disabilities Education Act (IDEA), accommodations for students with ADHD have become more accessible, ensuring that every child has the opportunity to thrive academically and emotionally. In this article, we will explore the importance of IDEA, the significance of accommodations, and the role of therapy, especially Cognitive Behavioral Therapy (CBT) and family therapy, in navigating the challenges associated with ADHD. Additionally, we will delve into the complex issues of impulsive behavior, binge eating, emotional outbursts, and the concept of ADHD superpowers, as advocated by publications like Additude Magazine, highlighting the power of acceptance.
The Individuals with Disabilities Education Act (IDEA) is a landmark legislation in the United States that ensures students with disabilities, including ADHD, receive a free and appropriate public education tailored to their specific needs. Under IDEA, students diagnosed with ADHD are eligible for accommodations in schools. These accommodations can range from extended time on tests, preferential seating, use of assistive technology, and even individualized education programs (IEPs) tailored to address their unique challenges. IDEA not only provides necessary resources but also fosters an inclusive environment, allowing students with ADHD to participate actively and comfortably in the educational process.
CBT for ADHD
Cognitive Behavioral Therapy (CBT) is a widely used therapeutic approach for managing ADHD. CBT focuses on identifying and changing negative patterns of thinking and behavior. In the context of ADHD, CBT helps individuals recognize impulsive thoughts and actions, teaching them coping strategies and impulse control techniques. Through CBT, individuals with ADHD can gain a better understanding of their condition, enhancing their ability to manage impulsivity and hyperactivity effectively.
Family Therapy
ADHD doesn’t just affect the individual; it impacts the entire family dynamic. Family therapy plays a crucial role in providing support and understanding for both the individual with ADHD and their family members. By involving the family in therapy sessions, communication improves, and coping mechanisms are developed collectively. Family therapy sessions offer a safe space for open dialogue, allowing family members to express their concerns, fears, and frustrations, fostering empathy and strengthening familial bonds.
Impulsive Behavior
Impulsivity is a common trait associated with ADHD, often leading to impulsive decision-making and actions. Therapy, especially CBT, equips individuals with ADHD with strategies to manage impulsive behavior. Techniques such as mindfulness, self-awareness exercises, and impulse control training empower individuals to pause, evaluate situations, and make conscious decisions, mitigating impulsive tendencies.
Binge Eating
Binge eating, a form of impulsive behavior, can be particularly challenging for individuals with ADHD. Therapy interventions like Dialectical Behavior Therapy (DBT) have shown effectiveness in addressing binge eating behaviors. DBT focuses on enhancing emotional regulation skills, distress tolerance, and mindfulness, providing individuals with ADHD the tools to manage emotional triggers that often lead to binge eating episodes.
Emotional Outbursts
Emotional outbursts are another manifestation of ADHD, often triggered by frustration, overwhelm, or sensory overload. Therapy, including CBT and mindfulness-based interventions, helps individuals identify the root causes of these emotional outbursts. By developing emotional regulation techniques and improving self-awareness, individuals can gain control over their emotions, leading to healthier coping mechanisms and improved social interactions.
In recent years, the concept of ADHD superpowers has gained prominence, especially through platforms like Additude Magazine. This perspective focuses on reframing ADHD traits as unique strengths rather than mere challenges. Many individuals with ADHD exhibit remarkable creativity, hyperfocus, and intuitive problem-solving abilities. Embracing these traits as superpowers fosters self-acceptance and self-esteem, enabling individuals to harness their strengths and excel in various areas of life.
Acceptance is a cornerstone in the journey of individuals with ADHD. Acknowledging one’s unique abilities and challenges, and embracing them without judgment, creates a foundation for personal growth and resilience. Therapy, in conjunction with acceptance-based approaches, provides individuals with ADHD the support they need to navigate the complexities of school, relationships, and self-discovery.
Navigating ADHD in the educational system can be a challenging yet transformative journey, one that is significantly enhanced through the implementation of IDEA, appropriate accommodations, and therapeutic interventions like CBT and family therapy. By addressing impulsive behavior, binge eating, and emotional outbursts, individuals with ADHD can develop essential skills to manage their symptoms effectively.
The paradigm shift toward recognizing ADHD traits as superpowers and promoting acceptance brings a sense of empowerment and self-worth. As society continues to embrace neurodiversity, it is crucial to provide a supportive environment where individuals with ADHD can thrive, learn, and contribute meaningfully.
In the hustle and bustle of modern life, finding moments of tranquility can be a challenge. Music, with its soothing rhythms and harmonies, can be a powerful tool to calm the mind and reduce stress. Here are five playlists that can help you find your zen.
Curated by Just Music on Spotify, “The Most Relaxing Playlist in the World” is a collection of calming tracks designed to help listeners unwind. It features songs like “Weightless” by Marconi Union and “The Wider Sun” by Jon Hopkins, which are known for their soothing melodies and ambient soundscapes. This playlist is a perfect companion for those seeking a peaceful atmosphere, whether for meditation, relaxation, or sleep.
“Lo-Fi Beats” on Spotify is a playlist filled with discrete, low-key beats that can help you relax. The playlist is characterized by its slow melodies and lack of lyrics, allowing listeners to focus on the rhythm and lose themselves in the music. It’s perfect for listening to before sleep, during the day, or while you’re working, providing a calming backdrop to any activity.
The “100 Most Relaxing Songs” playlist by Topsify on Spotify is a compilation of soothing songs from various artists. It includes tracks like “You Say – Piano/Vocal” by Lauren Daigle and “Nothing’s Gonna Happen” by The Staves. This playlist offers a diverse range of calming music, making it a great choice for those who enjoy different genres but still want a relaxing listening experience.
The “Anxiety Disorder Relief Playlist” on Spotify is a curated mixture of calming music, including piano, choir, strings, pan pipes, heartbeats, and nature sounds. It’s designed to help reduce anxiety and promote relaxation. This playlist is particularly beneficial for those dealing with chronic anxiety, as the soothing sounds can help to alleviate symptoms and create a sense of calm.
This YouTube playlist is filled with mellow sounds and relaxing music to help you unwind after a long day. The playlist features a variety of genres, providing a soothing and comforting atmosphere. It’s the perfect way to end a busy day, helping to transition your mind from a state of stress to one of relaxation.
In conclusion, these playlists offer a variety of calming music to help soothe your mind. Whether you’re dealing with stress, anxiety, or simply need a moment of tranquility, these playlists can provide the calming atmosphere you need. Remember, the effectiveness of these playlists can vary from person to person. It’s important to find the type of music that works best for you when it comes to calming your mind. So, take a moment, put on your headphones, and let the music take you to a place of peace and relaxation.
Halloween is an eventful time filled with spooky stories, sweet treats, and best of all getting to dress up as your favorite character. At times, it comes with the stress of preparation such as getting the right costume, setting healthy limits on sugar intake, and time limits on trick or treating. This may be especially difficult if your child has challenges with managing their emotions or in other words having a tantrum. Here are a few tips on how to prepare for a fun Halloween experience.Practice offering positive attention. For example you may say “ I love that you asked for a costume so kindly by saying please and thank you.”
Offer choices to your child. This will help your child feel as though they have some control over their decisions. An example would be “would you like to trick or treat in our neighborhood or your cousin’s neighborhood?”
Have a conversation of limitations and prepare them for what they should expect through the night. This may be around what candy they are allowed to keep and how many they may eat in a day. This also helps them mentally prepare for scary costumes and allows them to navigate the night much smoother.
Actively and empathetically listen to your child’s request and consider the costs and benefits before you respond to them. Take your time to answer your child and explain the reasons for your decision. This may look like “I love your idea of going to the haunted house however, there is an age limit which won’t permit you to go in.”
Identify your child’s limitations and understand their patterns. Do they get “hangry,” do they act up when they are sleepy, do they get over-stimulated quickly, or are they afraid of spooky costumes? Having an understanding of this helps us as caregivers adjust our plans accordingly to ensure everyone enjoys Halloween.
Author: Dr. Rahmany National Clinical Director for Cyti Psychological
Halloween, with its vibrant costumes and sweet indulgences, holds a special place in the hearts of most children. However, for parents of children facing emotional challenges, this festive occasion can be accompanied by unique complexities, including safety concerns. The task of managing costume choices, contending with sugar-induced highs, and addressing potential sensory overload can turn what should be a joyful event into a daunting one. Yet, fear not, for there are practical ways to ensure that Halloween remains a delightful adventure for your child while addressing their safety needs and understanding their limitations.
In the intricate tapestry of parenting, positive reinforcement emerges as a powerful tool. A simple nod of approval when your child makes a confident costume choice can work wonders for their self-esteem. Encouraging them, appreciating their efforts, and acknowledging their polite requests lay the foundation for a happier, more confident experience. Furthermore, empowering your child with choices, such as deciding where to trick-or-treat, not only nurtures their independence but also fuels their enthusiasm, making the entire experience more enjoyable.
The essence of a smooth Halloween experience lies in clear communication. Discussing candy limits and setting expectations beforehand not only maintains their physical well-being but also prevents emotional meltdowns induced by excessive sugar intake. Additionally, understanding your child’s unique limitations, such as becoming “hangry” or acting up when sleepy, allows for tailored Halloween plans. Being aware of their fears, especially concerning spooky costumes, enables you to prepare them mentally for the night, making it smoother for everyone involved. Actively and empathetic listening to your child’s requests and considering the costs and benefits before responding offers them choices, fostering cooperation and understanding.
Listening actively and empathetically to your child’s desires is essential. Children, especially those with emotional challenges, need to feel heard and understood. By acknowledging their ideas, expressing your love for them, and addressing any restrictions with kindness, you strengthen the bond between you and your child. Halloween might not unfold exactly as planned, and that’s perfectly fine. Children, especially those facing emotional challenges, might have unexpected reactions or meltdowns. Be patient with them and yourself. If a particular activity or costume isn’t working out, be willing to adapt and change the plan. Flexibility is the key to ensuring a positive experience for your child.
Halloween, with its imaginative backdrop, becomes not only a source of creative expression but also an opportunity for personal growth and self-discovery, fostering emotional resilience that can last a lifetime. Remember, in the tapestry of emotions, Halloween becomes a canvas upon which individuals of all ages can paint their fears, hopes, and dreams, fostering understanding, empathy, and growth. Through active listening, understanding limitations, and a sense of empowerment, Halloween can truly be a night of magical memories for every child, regardless of their challenges.
Author: Dr. Rahmany National Clinical Director for Cyti Psychological
If you experienced trauma as a child, it’s common for its effects to follow you into adulthood. You’re not alone — many people are concerned that their childhood trauma will hurt many aspects of their adult life, from intimate relationships to their professional careers. If you feel the same way, it’s most likely because the trauma you experienced so many years ago was left unresolved. The vast majority of people don’t realize they have had PTSD.
Unresolved trauma is a painful experience you had in your past that you haven’t dealt with. Trauma can be agonizing and returning to it, living it all over again, can seem too much to bear. However, when you don’t deal with past traumas, they fester in the background, waiting to rise back to the surface when you’re at your most vulnerable.
Very few, if anyone, can resolve their childhood trauma on their own. It’s just too complex and too deeply rooted in who you are as a person and how you view yourself and everyone around you. Everyone is different and we all manage problems in our own ways. So while you may have thought you had resolved your childhood trauma, the fact that it’s raising its ugly head again suggests otherwise. It’s important to work on unresolved trauma since it may affect the brain. In some instances, trauma doesn’t go away.
Childhood trauma can leak into your life years later because there’s still a traumatized child living deep within you. If you haven’t had enough support, or had the right type of trauma therapy, the child inside you is still plagued by trauma and will carry on suffering until you do something about it.
Your symptoms won’t always be present. When you’ve gone days or even weeks without any sign of them, you might think you’ve finally resolved your childhood trauma and can move on with your life. But when something in your life reminds you of the past event, or you’re under a lot of stress, the trauma symptoms return and you feel like you’re back to square one.
You don’t have to suffer this way forever. By being brave, returning to your childhood trauma, and dealing with it once and for all, you can close the door on it for good and move on with your life. You’ll need a lot of patience and courage, but it will be worth it in the end.
It’s common to want to bury your memories of the past and/or isolate yourself and withdraw from others. But this will only make your symptoms worse and make it more difficult to resolve your trauma. Instead, seek the support of people you can trust.
Talk to a close family member or a friend who will understand. If there’s no one in your life you feel comfortable talking to, book an appointment with a trauma therapist or consider joining a support group for people who are managing their childhood trauma.
No matter how painful it is, it’s essential you acknowledge and recognize your trauma for what it really is. People often minimize their past trauma to make it sound less harmful than it actually was, or dismiss it altogether and pretend it never happened. The only way you can overcome your childhood trauma is to accept it happened and you were not to blame.
Your childhood trauma can make you feel like you’re still a victim, even decades after the event happened. When you’re the victim, the past is in control of you. But when you face your trauma and conquer your pain, you’re in control of your present and future. You can empower yourself and heal and grow!
Acceptance doesn’t mean that you agree with your trauma and why it happened. Acceptance means you’ve made a decision about what you’re going to do with it. Refuse to let your childhood trauma rule your life. Instead, decide to get the tools you need to overcome your past trauma. Don’t allow your bad memories and feelings stop you from living a great life now.
When you experience trauma as a child, you can develop intense emotions, a sense of hopelessness, powerful defense mechanisms, and warped perceptions which can be difficult to let go of. It will take a look of time and effort to put those coping techniques behind you. Be patient with yourself and celebrate every tiny success along the way. You will get there.
Sadly, many people experience a form of trauma as a child. Many people also carry it through with them into their adult lives without realizing it. But you don’t have to accept your symptoms which burst out under stress or unpleasant reminders as a part of your life.
By reaching out and asking for help, you can finally prove to your inner child that they matter and you hear their voice. They’re in a safe space now, far away from the past trauma that hurt them. A therapist which specializes in trauma can help you connect with your inner child and let them know that everything’s going to be okay.
Experiencing stress and anxiety on occasion is completely normal and shouldn’t have any long-lasting effects on your health, but you might be surprised to learn that chronic stress and anxiety over long periods of time are believed to contribute to a number of serious health issues. However, there is a difference between a regular and healthy feeling of anxiety or anxiety that takes over your life so you no longer function, the differences between normal and problem anxiety are outlined here.
To better understand the adverse effects of persistent stress and anxiety, let’s take a look at some of their short-term and long-term effects.
Simply put, anxiety is an intense feeling of nervousness and worry. It’s our body’s natural reaction to anticipation and uncertainty, and it can often be helpful to us. For example, feeling anxious about a test you have coming up may push you to study harder for it. It’s only when the anxiety becomes so excessive and persistent as to hinder the sufferer’s way of life that we consider it to be a form of disorder, such as OCD or Panic Disorder. A particular type of anxiety is called “Health anxiety”, also called hypochondria, another type of anxiety children suffer from is “back-to-school anxiety”, which occurs when children are anxious to go back to school. Some people try positive affirmations for anxiety, which is proven to reduce anxiety in patients suffering from it.
A great and simple idea is to buy Post-its and hang them on your fridge. You write down all the positive affirmations you can think of, you are fooling your brain into repeating only positive thoughts, by doing that you are pushing away the negative thoughts.
In the short-term, anxiety sufferers can experience an increase in blood pressure, shortness of breath, heart palpitations, shaking, upset stomach, dizziness, and fatigue.
When someone suffers from an anxiety disorder, and experiences elevated levels of anxiety for prolonged periods of time, it can lead to a number of health issues. It’s believed that the release of the hormones norepinephrine and cortisol are to blame for many of the health issues related to chronic anxiety, including heart disease, migraines, gastrointestinal problems, and issues with memory. Persistent anxiety is also believed to be associated with an overall weakening of the immune system.
Stress is a feeling of tension that can be either emotional or physical. It’s caused by a specific event, known as a “stressor”, which elicits unpleasant and overwhelming emotions. Like anxiety, stress is a normal reaction and it can often prove useful. Stress can tell us we’re in danger and push us to take swift action to protect ourselves. However, excessive stress can be detrimental to our health, and extremely traumatic stress can lead to Post Traumatic Stress Disorder.
Stress can cause increased blood pressure, heart palpitations, headaches, muscle aches, shortness of breath, perspiration, and dry mouth.
Just like during an anxiety attack, the body releases norepinephrine and cortisol when a stressor causes a stress response. The body generally returns to normal levels of stress once the stressor is no longer present, but in cases of persistent stress, the body loses its ability to turn off the stress response, leading to a wide variety of serious health issues. Chronic stress can weaken the immune system, and cause heart disease, gastrointestinal issues, insomnia, skin issues, memory problems, and more.
Psychological and emotional trauma arises after experiencing extremely stressful events which can destroy your sense of security, leaving you feeling helpless in an unsafe world. When suffering from trauma, you may find it difficult to manage upsetting emotions, troubling memories, and intense anxiety which will not go away. Trauma can also make you feel numb, disconnected, and reluctant to trust those around you. Most people don’t know they have PTSD.
Threats to your life or safety can cause trauma. But any situation that makes you feel isolated and overwhelmed can also result in trauma, even if it doesn’t involve physical harm. It’s not the event itself that determines whether something is traumatic, but your personal emotional reaction to the event. The more scared and defenseless you feel, the more likely it is that you’ll be traumatized.
Trauma isn’t something you have to learn to live with. Seeking the professional guidance of a trauma counselor can help you come to terms with what happened and recover. Healing from trauma takes time and it’s important to be patient with yourself during recovery.
But if you’ve been experiencing your symptoms and suffering from trauma for months, it may be time to consider getting help from a trauma counselor.
Trauma counseling is a type of talking therapy that can help you manage the emotional responses you experience as a result of a traumatic event. There are several different types of trauma counseling, each of which is best suited to a specific class of trauma. These include:
Prolonged exposure (PE): Being exposed to the root of your fear, until you’re no longer scared of it.
Cognitive processing therapy (CPT): Challenging your ideas of why the traumatic event happened and your thoughts and beliefs that surround it. CPT can be done in a group or individually.
Eye movement desensitization and reprocessing (EMDR): Using rhythmic bilateral (left to right) stimulation to release emotions that have been blocked by the traumatic event.
Trauma-focused cognitive behavior therapy (TF-CBT): A form of trauma therapy usually used for children and adolescents which addresses inaccurate beliefs and improves negative behavior patterns.
Prolonged exposure and cognitive processing therapy are the most common types of trauma counseling, as there’s a high volume of studies that prove their effectiveness. Both PE and CPT can oftentimes be completed in 3-4 months, in comparison to EMDR which often takes much longer to achieve desired results.
When given the choice, many people opt for cognitive processing therapy. This is because this type of counseling can be done without a description of the traumatic event, making it preferable if you can’t remember what happened or don’t want to talk about it too extensively.
A trauma counselor’s job is to help you overcome your traumatic stress so you can live a better and more fulfilled life. This is done through numerous stages which develop throughout the treatment program:
Help you understand: Your therapist will help you understand yourself and where your issues stem from.
Diagnose your problem: They’ll analyze your symptoms to determine your issue and successfully diagnose it.
Offer a solution: Your counselor will suggest a type of trauma therapy that will work best for your situation.
Provide long-term solutions: They’ll work with you during additional therapy sessions to help you cope with future stressful situations.
When thinking about PTSD, many people picture soldiers returning from war. But physical and emotional trauma isn’t the only way you can develop PTSD. Emotional abuse commonly leads to CPTSD, a complex type of PTSD that often arises following ongoing trauma.
Emotional abuse is used as a way of controlling someone. This is achieved by using their emotions to embarrass, criticize, blame, shame, and otherwise manipulate that person. Generally, a relationship is considered to be emotionally abusive when consistent abusive words and bullying behavior undermine someone’s mental health and destroy their self-esteem.
Although emotional abuse is most commonly seen in married and dating relationships, it can occur in any relationship. This includes friends, family members, and work colleagues.
Online PTSD and CPTSD (Complex PTSD) share many of the same symptoms and sometimes they can be treated using the same methods.
While anyone can be affected by a traumatic event, you’re much more likely to experience trauma if you’re already under a lot of pressure, have recently suffered a major loss or you’ve been traumatized before — especially if the previous traumatic event happened when you were a child.
Childhood trauma can be caused by anything which results in a child feeling unsafe, including:
Unstable environment
Intrusive medical procedures
Major illness
Separation from a parent
Neglect
Domestic violence
Verbal, physical, or sexual abuse
Suffering from trauma as a child can have serious and long-lasting effects. When childhood trauma isn’t resolved, the child carries a sense of helplessness and fear into their adulthood, laying the groundwork for further trauma.
Even if your trauma happened a long time ago, you can still regain control and get your life back. There are steps you can take to overcome your pain, start trusting others again and recover your sense of emotional balance. The best way to heal from childhood trauma is via therapy with a licensed mental health professional who specializes in trauma counseling.
Sometimes you can’t overcome significant trauma on your own. You need the help of a qualified professional. If you’ve tried various healing techniques and you’re still suffering from your symptoms months after they began, it’s time to see a trauma counselor.
An experienced trauma counselor has worked with many patients suffering in the same way you are. They can help you uncover the root of your problem and work with you to overcome it. You don’t even have to attend a counseling session in person if you don’t want to. There are plenty of online options available today which might be more comfortable for you and online therapy can be done from the comfort of your own home, any time of day or night. Studies show that people feel more comfortable and relaxed when doing therapy in a setting that they have chosen rather than in a sterile office.
Other tools you can use to help you feel better include:
Exercise every day
Trauma shifts your body’s natural equilibrium, leaving you frozen in a state of fear. Exercising can help you release endorphins and adrenaline, as well as naturally repair your nervous system.
Try to exercise for at least 30 minutes most days. A rhythmic exercise, such as dancing, running, or swimming is most effective. Take advantage of this time to be mindful. Instead of letting intrusive thoughts enter your mind, focus on how your body feels as you move.
Connect with others face-to-face
It’s normal to want to withdraw from social situations following major trauma, but this only makes things worse. Being with other people will help you heal faster, so make an effort to maintain your current relationships.
Stay grounded
No matter how helpless or anxious you feel, it’s important to try and self-regulate your nervous system and to calm yourself down. When you feel confused or upset, take 50 deep breaths. Focus all your attention on your breathing and count each breath as they go.
When you feel out of control, do your best to remain present. Feel the weight of your body and your feet on the floor. Look around you and notice five things you can see, four you can touch, three you can hear, two you can smell, and one thing you can taste.
Look after yourself
Having a healthy body is one of the first steps toward having a healthy mind. Trauma can greatly affect your sleep patterns, so do everything you can to get the right amount of sleep that your body requires.
Avoid alcohol and drugs as they can make your trauma symptoms worse. Instead, eat a well-balanced diet with all the nutrition your body needs to stay healthy. If your stress levels are high, try yoga, meditation, or breathing exercises to feel calmer. Don’t underestimate the power of simple hobbies to make you feel happy and relaxed.
If the symptoms you developed as a result of a traumatic experience are affecting your everyday life, it’s time to seek help. The first step on the road to recovery is finding local trauma counseling near you.
The internet makes it easier than ever to find the right trauma counselor. There are several trusted online search engines that contain a huge number of qualified trauma therapists.
Here are the best places to get help:
Cyti Psychological
At Cyti Psychological, we have a team of professional therapists trained to treat trauma. All therapy sessions are done online, so you can attend wherever and whenever you want. Get started now by scheduling your first appointment.
American Psychological Association’s Psychologist Locator
The APA’s Psychologist Locator is another helpful place to begin. All you have to do is type in your zip code or city and state. The locator will then provide you with a list of the contact information for psychologists available close to your location.
Anxiety and Depression Association of America’s Find a Therapist Service
ADAA’s Find a Therapist Directory allows you to search for therapists and filter by the disorders they treat and their treatment options. This makes it particularly helpful if you have a lesser-common form of trauma or you want a certain type of treatment.
International Society for the Study of Trauma and Dissociation
ISSTD’s Find a Therapist Directory is another place to look. After typing in your zip code or city and state, the website will list local counselors who specialize in treating trauma and dissociation.
Association for Contextual Behavioral Science
If you’re suffering from PTSD, ACBS’ Find an ACT Therapist Directory will help you find a local mental health professional who uses ACT (acceptance and commitment therapy) to treat your disorder.
Association for Behavioral and Cognitive Therapies
CBT (cognitive behavioral therapy) has been proven to be a successful way of treating PTSD. ABCT’s Find a CBT Therapist Directory can help you locate PTSD therapists near you who treat patients using CBT.
While PTSD generally occurs following a single traumatic event, CPTSD (complex post-traumatic stress disorder) is associated with repeated trauma. Kidnapping, ongoing domestic violence, or experiencing abuse as a child can all lead to CPTSD in adults.
If you’ve been diagnosed with CPTSD, trauma counselors may recommend the same therapies used to treat PTSD, such as eye movement desensitization and reprocessing, or trauma-focused cognitive behavioral therapy. However, if you’re suffering from complex PTSD, it’s likely you find it difficult to trust others.
In this scenario, it’s crucial for your healing that you find a complex PTSD therapist near you that you can connect and speak openly with. Many people find it easier to trust their therapist by having more sessions than usual, giving them enough time to build a trusting relationship, and laying the foundation for managing their symptoms.
If you’re not comfortable meeting your therapist in person, you might prefer to find an online complex PTSD therapist. Research shows that online therapy is just as effective as in-person therapy at treating many mental disorders.
By attending your sessions online, you don’t have to worry about finding the time or money to travel and back and forth from your counselor’s office. Instead, you can attend your appointments whenever it suits you from somewhere you feel safe and secure
