How Does Childhood Trauma Manifest In Adults?

Childhood trauma can have a devastating and long-lasting impact on an individual’s life. It is estimated that one in four adults have experienced some form of childhood trauma, whether it be physical abuse, sexual abuse, emotional abuse, or neglect. Unfortunately, many of these individuals carry this trauma into adulthood and can experience a range of mental and physical health issues as a result. So, how does childhood trauma manifest in adults? This article will explore this topic in depth by outlining the various types of childhood trauma and discussing how they may continue to affect an individual’s life well into adulthood.

Definition of Childhood Trauma

Childhood trauma can have a lasting and pervasive effect on an individual’s physical, mental, and emotional health. It is defined as any event or experience during childhood that overwhelms the child’s capacity to cope, leading to feelings of fear, helplessness, and powerlessness. Examples of childhood trauma include physical abuse, sexual abuse, neglect, abandonment, bullying, or witnessing violence in the home. While the effects of trauma can be felt at any age and throughout adulthood if it remains unresolved after childhood.

Manifestation of Childhood Trauma in Adults

Childhood trauma can have a lasting and pervasive effect on an individual’s physical, mental, and emotional health. As adults, individuals with unresolved childhood trauma may experience symptoms such as chronic feelings of guilt or shame, depression, anxiety, difficulty trusting others, explosive anger or outbursts of rage, flashbacks or nightmares, difficulty regulating emotions and moods, hypervigilance and distrust of others.

In order to heal from unresolved childhood trauma, it is important for adults to seek professional help from a qualified therapist experienced in the treatment of childhood trauma. This type of therapy is often referred to as “trauma-informed therapy” and involves techniques such as cognitive behavioral therapy (CBT) which helps individuals identify negative thought patterns related to their past experiences and learn new ways of thinking in order to manage their emotions more effectively. It also includes exposure therapies which gradually expose individuals to the memories of their traumatic experiences in a safe environment so that they can process these events in a healthy way.

Overall, healing from childhood trauma is a long journey that requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Types of Childhood Trauma

Childhood trauma is a broad term used to describe any type of psychological, physical or emotional distress that occurs during childhood. This can include abuse or neglect, witnessing domestic violence, natural disasters, bullying, or medical trauma such as a serious injury or surgery. Childhood trauma can have long lasting effects on an individual’s mental and physical health and can cause issues such as depression, anxiety, post-traumatic stress disorder (PTSD), difficulty forming relationships and low self-esteem.

It is therefore important for individuals who have experienced traumatic events in childhood to seek professional help from a qualified therapist experienced in the treatment of childhood trauma. Treatment may involve cognitive behavioral therapy (CBT) which helps individuals identify negative thought patterns related to their past experiences and learn new ways of thinking in order to manage their emotions more effectively. It may also include exposure therapies which gradually expose individuals to the memories of their traumatic experiences in a safe environment so that they can process these events in a healthy way.

Overall, healing from childhood trauma requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Physical Abuse

Physical abuse is a type of childhood trauma that can have long-lasting effects on an individual’s physical, psychological and emotional well-being. Physical abuse involves the use of force or violence against a child and can include hitting, slapping, kicking, strangling, burning and other forms of physical harm.

The consequences of physical abuse can range from physical injuries such as broken bones to mental health issues such as depression and PTSD. It can also lead to difficulty forming relationships with others due to feelings of shame or guilt.

It is important for individuals who experienced physical abuse in childhood to seek professional help from a qualified mental health therapist experienced in treating trauma. Treatment may involve cognitive behavioral therapy (CBT) which helps individuals identify negative thought patterns related to their past experiences and learn new ways of thinking in order to manage their emotions more effectively. Additionally, exposure therapies may be employed which gradually expose individuals to the memories of their traumatic experiences in a safe environment so that they can process these events in a healthy way.

Overall, healing from physical abuse requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Sexual Abuse

Sexual abuse is a form of childhood trauma that can have devastating emotional and physical effects on an individual. It involves any sexual activity or contact with a minor including rape, molestation, exposure to pornography, and other forms of exploitation.

The consequences of sexual abuse can include feelings of guilt and shame as well as depression, anxiety, PTSD, and even physical ailments like chronic pain. It is important for individuals who experienced sexual abuse in childhood to seek professional help from a qualified mental health therapist experienced in treating trauma. Treatment may involve cognitive behavioral therapy (CBT) which helps individuals identify negative thought patterns related to their past experiences and learn new ways of thinking in order to manage their emotions more effectively. Additionally, Eye Movement Desensitization Reprocessing (EMDR) therapy may be employed which focuses on the memory of traumatic events in order to reduce distress associated with them.

Overall, healing from sexual abuse requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Emotional Abuse

Emotional abuse is a form of childhood trauma that can have long-lasting and damaging psychological effects. It involves any behavior that causes harm to a child’s emotional development, such as belittling, invalidating, controlling or manipulating their emotions or sense of self-worth.

The consequences of emotional abuse can include feelings of worthlessness, anxiety, depression and low self-esteem, all of which can affect an individual’s mental health in adulthood. It is important for those who experienced emotional abuse to seek professional help from a qualified mental health therapist trained in trauma-informed care. Treatment may involve cognitive behavioral therapy (CBT) which helps individuals recognize the negative thought patterns associated with their past experiences and learn new ways of thinking in order to better manage their emotions. Additionally, talk therapy and support groups may be beneficial for adults seeking to heal from emotional abuse.

Overall, healing from emotional abuse requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Physical Neglect

Physical neglect is a form of childhood trauma that can have lasting psychological effects. It involves any behavior that deprives a child of basic needs, such as food, shelter, clothing and medical care. Neglect can also involve failure to provide emotional support or proper supervision.

The consequences of physical neglect can include feelings of worthlessness and insecurity, as well as difficulty forming healthy relationships in adulthood. Those who experienced neglect may struggle with trust issues and often feel overwhelmed in situations where there is an expectation to take care of oneself. Additionally, they may struggle with impulse control and have difficulty regulating their emotions.

It is important for those who experienced physical neglect to seek professional help from a qualified mental health therapist trained in trauma-informed care. Treatment may involve cognitive behavioral therapy (CBT) which helps individuals recognize the negative thought patterns associated with their past experiences and learn new ways of thinking in order to better manage their emotions. Additionally, talk therapy and support groups may be beneficial for adults seeking to heal from physical neglect.

Overall, healing from physical neglect requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Emotional Neglect

Emotional neglect is a form of childhood trauma that can have significant psychological effects. It involves any behavior that fails to provide emotional support or validation, such as withholding love and affection, ignoring the child’s feelings, or providing inconsistent care. Over time, this can cause feelings of worthlessness and insecurity in adulthood.

Those who experienced emotional neglect may struggle with forming close relationships and experience difficulty trusting others. They may also be overwhelmed by feelings of loneliness and insecurity even when surrounded by people. Additionally, they may find it difficult to regulate their emotions and experience frequent mood swings.

It is important for those who experienced emotional neglect to seek professional help from a qualified mental health therapist trained in trauma-informed care. Treatment may involve talk therapy which helps individuals explore their past experiences in order to better understand their current struggles with trust and relationships. Support groups can also be beneficial for adults seeking to heal from emotional neglect as it provides an opportunity for them to connect with others who have had similar experiences.

Overall, healing from emotional neglect requires dedication and patience but with the right support it is possible for adults to overcome the effects of their past experiences.

Adverse Childhood Experiences (ACEs)

Adverse Childhood Experiences (ACEs) are stressful life events that occur during childhood, including physical or emotional abuse, neglect, and household dysfunction. ACEs can have long-lasting impacts on an individual’s mental and physical health. Research shows that those who experienced ACEs in childhood are at a significantly higher risk of developing depression, anxiety, substance abuse problems and other chronic illnesses in adulthood.

It is important for those who experienced ACEs to seek professional help from a qualified mental health therapist trained in trauma-informed care. Treatment may involve talk therapy which helps individuals explore their past experiences in order to better understand the root causes of their current struggles. Creative therapies such as art or music therapy may also be beneficial for those dealing with the effects of ACEs as it provides them with an outlet to express themselves without using words. In addition, support groups can provide adults with a safe environment where they can share their experiences and learn coping strategies from others who have had similar experiences.

Although healing from the effects of ACEs can take time and effort, it is possible with the right support system. With proper treatment and self-care practices such as mindfulness meditation or journaling, adults can start to rebuild their lives and find hope for the future.

Chronic Stress and Domestic Violence

Chronic stress and domestic violence can have serious consequences for an individual’s physical and mental health. Chronic stress is defined as ongoing exposure to potentially traumatic events, such as physical or psychological abuse, that cause intense emotional distress. Domestic violence is a pattern of abusive behavior used by one partner in an intimate relationship to gain control over the other. The effects of chronic stress and domestic violence may include depression, anxiety, post-traumatic stress disorder (PTSD) and substance abuse disorders.

In order to address these issues, it is important to seek professional help from a qualified therapist trained in trauma-informed care. Treatment may involve talk therapy which helps individuals explore their past experiences in order to better understand the root causes of their current struggles. Additionally, support groups provide adults with a safe environment where they can share their experiences and learn coping strategies from others who have had similar experiences. It is also beneficial for those affected by chronic stress or domestic violence to engage in activities that promote relaxation such as yoga or meditation as well as self-care practices such as journaling or spending time in nature.

Although healing from the effects of chronic stress or domestic violence can take time and effort, it is possible with the right support system. With proper treatment and self-care practices, adults can start to rebuild their lives and find hope for the future.

Mental Health Disorders Associated with Unresolved Childhood Trauma

Mental health disorders associated with unresolved childhood trauma are often difficult to detect and diagnose. Trauma can be caused by different types of events such as physical or sexual abuse, bullying, abandonment, neglect, or death of a loved one. These traumatic experiences have the potential to cause long-term psychological damage that can manifest in adulthood in the form of depression, anxiety, substance abuse disorders, and post-traumatic stress disorder (PTSD). It is important for individuals experiencing mental health issues related to unresolved childhood trauma to seek professional help from a qualified therapist who is trained in trauma-informed care. With proper treatment and support, individuals can start to heal and reclaim their lives.

Post-traumatic Stress Disorder (PTSD)

Post-traumatic Stress Disorder (PTSD) is an anxiety disorder that can develop in individuals who have experienced or witnessed a traumatic event. Symptoms of PTSD can include intrusive thoughts, nightmares, flashbacks, emotional numbing, avoidance of reminders of the trauma, and feelings of guilt or shame. Left untreated, these symptoms can become increasingly debilitating and interfere with daily functioning. It is important to seek treatment for PTSD as soon as possible to prevent further psychological damage. A qualified therapist trained in trauma-informed care is best suited to address PTSD symptoms and help individuals find effective ways to cope with their experiences. With proper treatment and support, individuals can learn how to manage their symptoms and reclaim their lives.

Depression, Anxiety, and Panic Attacks

Depression, anxiety, and panic attacks are all common mental health conditions that can significantly impact an individual’s quality of life. Depression is characterized by feelings of sadness, worthlessness, and hopelessness that persist over a long period of time. Anxiety is an emotional state of fear or apprehension which can lead to physical symptoms such as restlessness, difficulty concentrating, or muscle tension. Panic attacks are sudden periods of intense fear or discomfort that include physical symptoms such as rapid heartbeat and shortness of breath. All three conditions require professional treatment in order to manage symptoms and reduce the likelihood of further psychological damage. A qualified therapist trained in evidence-based practices can provide individuals with the tools needed to cope with their condition and learn healthy strategies for managing their emotions. With proper support and treatment, individuals can find relief from their suffering and reclaim their lives.

Other Mental Health Disorders

Other mental health disorders, such as post-traumatic stress disorder (PTSD) and substance use disorder, can be linked to childhood trauma. PTSD is a condition characterized by intrusive memories, nightmares, flashbacks, and intense emotional distress triggered by reminders of the traumatic event. Substance use disorder is a pattern of compulsive drug or alcohol use leading to harmful consequences in one’s life. Both conditions can lead to significant impairment in relationships and occupational functioning. Treatment for PTSD and substance use disorder often includes psychotherapy, medication management, and lifestyle changes. Cognitive behavioral therapy (CBT) can help individuals identify their triggers, learn coping skills to manage their symptoms, and develop healthy strategies for dealing with stressors. If left untreated, these disorders can have serious consequences on an individual’s mental health and overall well-being. It is important to seek professional help if you are struggling with either of these disorders so that you can get the treatment you need to live a happier life.

Physical Health Problems Associated with unresolved Childhood Trauma

Physical health problems associated with unresolved childhood trauma are becoming increasingly more common. Research suggests that adults who experienced childhood trauma are more likely to suffer from physical health issues such as headaches, chronic pain, digestive problems, and even heart disease. In addition, those who have been exposed to traumatic situations may be more prone to developing anxiety and depression. Trauma can also impair the body’s ability to regulate hormones, leading to further complications.

It is important for those struggling with physical health issues related to unresolved childhood trauma to seek help from a trained mental health professional as soon as possible. Cognitive behavioral therapy (CBT) and other forms of psychotherapy can be effective in helping individuals understand their triggers and learn strategies for managing their symptoms. Additionally, medication management may be necessary for those suffering from severe symptoms or conditions such as PTSD or major depressive disorder. With the right treatment plan in place, it is possible to manage physical health issues resulting from unresolved childhood trauma and lead a healthier life.

Chronic Pain Conditions

Chronic pain conditions can be a debilitating consequence of unresolved childhood trauma. Research indicates that adults who experienced traumatic events in their youth are at an increased risk of developing chronic pain. Common symptoms of chronic pain include headaches, backache, joint pain, and muscle aches. Many factors can contribute to the onset of these conditions such as genetics, lifestyle habits, and psychological distress.

It is important for those suffering from chronic pain to seek medical advice from a qualified health practitioner. Medical treatments such as physiotherapy and medications may be prescribed to alleviate symptoms. Additionally, mental health therapy can help individuals to better understand and manage the psychological components associated with chronic pain conditions. Trauma-informed therapy can also provide those struggling with the physical effects of unresolved childhood trauma with the necessary tools for managing their symptoms more effectively. With proper treatment, it is possible to reduce the severity of one’s chronic pain condition and lead a healthier life.

Cardiovascular Disease

Cardiovascular disease is a serious medical condition that can be caused by unresolved childhood trauma. Research indicates that individuals who experienced traumatic events during their youth are at an increased risk of developing cardiovascular problems later in life. Common symptoms of cardiovascular disease include chest pain, shortness of breath, fatigue and irregular heartbeat. Factors such as genetics, lifestyle habits and psychological distress can contribute to the onset of these conditions.

It is important for those suffering from cardiovascular disease to seek professional medical advice as soon as possible. Treatment may include medications, lifestyle changes and stress management strategies. Additionally, mental health therapy can help individuals to better understand and manage the psychological components associated with their condition. Trauma-informed therapy is also highly beneficial for those struggling with the physical effects of unresolved childhood trauma and can provide them with the necessary tools for managing their symptoms more effectively. Appropriate treatment can help reduce the severity of one’s cardiovascular disease, improve quality of life and reduce the risk of further complications.

Gastrointestinal Issues

Gastrointestinal issues are a common manifestation of unresolved childhood trauma. An individual who experienced traumatic events during their youth may be more likely to develop problems such as constipation, diarrhea, nausea and abdominal pain. Additionally, they may experience frequent bloating, cramping or acid reflux. These symptoms can be particularly debilitating and can have a negative impact on one’s quality of life.

It is important for those suffering from gastrointestinal issues to seek professional medical advice as soon as possible. Treatment may include medications and lifestyle changes such as increasing physical activity levels and eating a balanced diet. Additionally, mental health therapy can help individuals to better understand the psychological components associated with their condition. Trauma-informed therapy is also highly beneficial for those struggling with the physical effects of unresolved childhood trauma and can provide them with the necessary tools for managing their symptoms more effectively. Appropriate treatment can help reduce the severity of one’s gastrointestinal issues, improve quality of life and reduce the risk of further complications.

Immune System Disruption

Immune system disruption is a common effect of unresolved childhood trauma that can manifest in adulthood. This disruption may be caused by psychological stress, leading to an altered immune response. Individuals who experienced traumatic events during their youth are more likely to suffer from chronic inflammation and autoimmune diseases such as lupus, Crohn’s disease and rheumatoid arthritis. Furthermore, they may experience frequent infections and slower wound healing, which can further impair their quality of life.

It is important for those suffering from immune system disruption to seek professional medical advice as soon as possible. Treatment may involve lifestyle modifications such as regular exercise and adequate sleep, as well as medications prescribed by a doctor. Additionally, mental health therapy can provide individuals with the necessary tools for managing the psychological components associated with their condition. Trauma-informed therapy is also beneficial for those struggling with the physical effects of unresolved childhood trauma and can help them better understand how to manage their symptoms more effectively. With appropriate treatment, individuals can reduce chronic inflammation and improve their overall quality of life.

Substance Abuse Problems

Substance abuse problems can be linked to unresolved childhood trauma that is often manifested in adulthood. This trauma can manifest itself in a number of ways, such as substance abuse, which is an unhealthy coping mechanism used to deal with the pain and discomfort associated with unresolved traumatic experiences. Substance abuse can cause serious physical and mental health issues, including addiction and depression. It can also lead to social isolation and financial hardship.

The best way to address substance abuse problems is through professional treatment, such as psychotherapy or cognitive behavioral therapy (CBT). By addressing the underlying causes of the problem and learning healthy coping skills, individuals can break free from their substance abuse habits. Additionally, medications may be prescribed by a doctor to help manage cravings and withdrawal symptoms. Treatment should be tailored to suit each individual’s needs and goals for recovery. With appropriate support from family members, friends and professionals, individuals can reclaim control over their lives once again.

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Whether you’ve lost a loved one to COVID-19, experienced financial difficulties, or had a hard time adjusting to all the changes, the pandemic likely impacted you in some way. If you feel like you’re living with depression resulting from all of this, you’re not alone.

Between 2020 and 2021, diagnoses of anxiety and depressive disorders jumped from 36% to 41%Trusted Source, according to the Centers for Disease Control and Prevention (CDC).

But are these symptoms of depression a result of external factors only, or is depression a residual effect of the disease? So far, the research is pointing toward both.

Read Full Article

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What’s not commonly discussed is that new fathers can absolutely suffer from depression as well. While this depression is usually caused by stress and lack of sleep, and not hormonal shifts, the fact remains that men can and do suffer from PPD. In fact, according to the JAMA Network, roughly 10% of new fathers suffer from PPD.

Other research by APA has also shown that a “similar proportion” of new fathers experience some form of depression after childbirth. Since the frequency of depression is fairly similar between new mothers and new fathers, PPD can no longer be viewed as a woman’s issue.

Because of these recent findings, researchers are now recommending that both new mothers AND new fathers (or expectant mothers and fathers) get regular screenings for signs of depression. This is especially important in new mothers and fathers with a history of mental health issues in their own past, or in their family lineage.

Causes of Male PPD

A study out of the University of Nevada, Las Vegas published in the Journal of Family Issues found there were a handful of common causes of PPD in new fathers:

With these new findings, hopefully, more men will pay attention to how they are feeling and seek help should they feel depression creeping on.

If you or a loved one are a new father that is suffering from PPD and would like to explore treatment options, please get in touch with me.

SOURCES:

• https://www.psychologytoday.com/ca/basics/postpartum
• https://happiful.com/new-fathers-suffer-from-post-natal-depression-at-similar-rates-to-mothers/
• https://psychcentral.com/news/2019/03/09/new-fathers-can-also-fall-prey-to-postpartum-depression/143515.html

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But as adults, life transitions can feel not so fun and far from empowering, because life transitions can often include loss: loss of a job, a marriage, and loved ones. During these life transitions, we can feel out to sea, completely at the mercy of the tides that seem to be tossing our lifeboat around.

If you are feeling stressed and overwhelmed right now because you are facing one or more life transitions, here are some ways you can navigate these choppy waters:

Slow Down

Have you noticed that the pace of life has picked up? Most likely your heartbeat and breathing have also picked up as a response. It’s time to slow down.

As simple as it may sound, slow, deep breaths are a powerful way to tell your body that everything is okay. Right now, your body is in “fight or flight mode,” as you subconsciously, and maybe even consciously, feel you are being attacked. Making time each day to be still, away from the noise and chaos to breathe deeply and slowly, will slow down your heart rate and make you feel calm and peaceful.

Embrace Uncertainty

I know, it seems completely counterintuitive if not downright impossible. But when we surrender control and embrace the unknown, with an almost scientific curiosity about outcomes, we feel positive emotions (curiosity, wonder) instead of negative emotions (lost, out of control).

Acknowledge the Cycles of Life

Someone once said, “This too shall pass.” Life, like weather, has seasons. While you may feel stuck right now and like nothing is going the way you hoped or planned, recognize the truth, which is, this too shall pass. Transitions are just that, an uncomfortable bridge from one part of life to the next.

Fall Back on Traditions

Rites of passage have been used for thousands of years in all cultures to help people transition from one place in life to another. It’s time to call upon this ancient wisdom of our ancestors and empower ourselves.

Rites of passage put us in the driver’s seat. We can acknowledge that things MUST change because we intuitively understand that the human journey is all about facing challenges and becoming new versions of ourselves.

Life, such as it is, throws us curve balls and sadness and things that cast fear and doubt into our vision. This is natural and no one escapes.

But there ARE ways to navigate these challenges. Try these three tips. And if you’d like additional help along your journey, please get in touch with me.

SOURCES:

• https://www.psychologytoday.com/us/blog/fulfillment-any-age/201703/10-ways-make-it-through-your-life-s-transitions
• https://chopra.com/articles/9-ways-to-navigate-loss-change-and-transition
• https://duckduckgo.com/?q=rites+of+passage+modality+for+life+challenges&atb=v142-1&ia=web&iai=r1-1&page=1&sexp=%7B%22biaexp%22%3A%22b%22%2C%22msvrtexp%22%3A%22b%22%7D

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The Many Benefits of Spending Time in Nature

Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.

In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.

Give Ecotherapy a Try

Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.

But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.

If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.

SOURCES:

• https://www.psychologytoday.com/us/blog/how-healing-works/202103/the-healing-power-nature
• https://www.goodtherapy.org/learn-about-therapy/types/econature-therapy
• https://www.natureandforesttherapy.earth/about/the-practice-of-forest-therapy

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Why Should You Consider Therapy for Divorce?

When a marriage ends, it typically leaves one or both partners wondering, “what happened?” As a major life transition, divorce can be traumatic and mentally, physically, and emotionally draining.

Therapy offers individuals powerful coping skills that can help them navigate their overwhelming thoughts and feelings. Therapy offers a safe space to explore and share your feelings so you can make sense of them yourself. It’s a way for people to have a healthier outlook on their divorce and become empowered during a very difficult time.

Different Therapy Modalities for Divorce

Every situation is unique and will require the right type of therapy:

Individual Therapy

Individual therapy is incredibly helpful for those people experiencing depression or anxiety, or who view the divorce as a personal failure. This type of therapy can help you discover your own needs and a better understanding of who you are.

Couples Therapy

Divorce will never be easy. But with the proper guidance, the lines of communication can stay open and the separation can remain constructive and amicable. A therapist can help you both navigate those hard decisions such as financial obligations and co-parenting.

Family Therapy

Children are, of course, deeply affected by a divorce, and often the parents are too consumed in their own emotions to offer proper guidance. Family therapy can help the entire family deal with the feelings of loss and grief.

Mediation

Settling a divorce in court can be costly and exhausting. Many couples choose to mediate their own divorce through the help of a trained therapist. Mediation not only costs less and typically takes far less time than divorce litigation, but it may also help improve your lines of communication as you both move forward.

If you are going through a divorce and would like to discuss treatment options, please get in touch with me.

SOURCES:

• https://www.goodtherapy.org/learn-about-therapy/issues/divorce/recovery
• https://www.therapytribe.com/therapy/divorce-counseling-advice-support/
• https://www.psychologytoday.com/us/blog/divorce-grownups/200904/marriage-counseling-and-the-decision-divorce

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While some states have begun to reopen, there are still many areas where children are not going to school and adults are still working remotely. Without question, this disruption in our day-to-day lives has caused many people to make poor food and fitness choices.

How to Make Better Food Choices

Eating healthy can be challenging on its own, but couple that will seclusion at home and the added stress we’ve all been feeling for months – stress that BEGS us to eat comfort foods – and you can see how many of our food choices have taken a nosedive.

Here are some ways you can begin to make better food choices during the pandemic:

Plan Your Groceries Carefully

You may have given yourself and your family some leeway these past months when buying groceries. Did you allow more processed garbage into your home because, after all, we’re dealing with a pandemic, and Doritos and cookies help you cope?

If so, it’s time to buckle down and start shopping better. If you don’t allow junk food into the house, you won’t be as tempted to eat it. Do your best to buy fewer processed foods and more wholesome, organic foods.

Try a Healthy Meal Delivery Service

Parents have been hit particularly hard during the pandemic. Many have had to work from home while at the same time teach their children. Not so easy. This has, no doubt, caused many people to order in pizza and other potentially not-so-healthy foods. Who has time to cook?!

If you do need some help preparing your meals, it is a much better idea to sign up for a HEALTHY meal delivery service. There are plenty of options out there to choose from, a simple Google search will turn up numerous companies who cater to those who don’t have time to cook but want to eat healthily!

Deal with Your Emotions

None of us had time to prepare for this pandemic. One day life was normal and the next, chaos and fear. All of this fear and stress caused us to make unhealthy choices.

While things are still a bit rough, now is the time to take stock in our feelings and process them. Ignoring emotions will only cause them to fester and keep that sugar-craving junkie monkey on our back.

How to Make Better Fitness Choices

Obviously, self-isolation means far fewer opportunities to be physically active. Gyms have been closed. Heck, even some beaches and public parks have been closed.

So what’s a person to do? I mean, science has shown exercise is important to keep our immune systems running optimally.

Well, there are actually numerous fitness opportunities for you right at home.

Stand While Working

Sitting is bad for us anyway, so why not stand while you work? There are standing desks you can purchase to help you with this, or you can create your own standing workstation (wire shelving units work well for this).

Got Stairs?

If you live in an apartment complex, avoid using the elevator and take the stairs instead. Live in a house with stairs? Walk up and down them quickly for 1 minute, rest, and repeat. Do this a few times a day.

Do Body Weight Exercises

Some of the absolute BEST exercises you can do require no equipment. Planks, push-ups, sit-ups, and squats require only your body weight and a willingness to commit to the routine.

The pandemic hasn’t been much fun for anyone. And it’s no doubt taken a toll on many of us regarding our health. Now is the time to get back into shape and make better food and fitness choices.

SOURCES:

• https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409
• https://nutrition.org/how-to-stay-fit-and-healthy-during-coronavirus-covid-19-pandemic/
• https://theconversation.com/how-to-stay-fit-and-active-at-home-during-the-coronavirus-self-isolation-134044

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But for some communities, there is a stigma associated with getting help for depression and other mental health issues. One such community that holds conflicting beliefs about mental health is the LatinX community.

The Stigma of Mental Health

Like other communities, the LatinX community faces some common mental health conditions, primarily anxiety disorder, depression, PTSD, and drug and alcohol addiction. The burden of these conditions can even lead some to commit suicide.

Sadly, many in the community, though struggling, refuse to seek help because of cultural stigma. There is a saying in the LatinX community, and that is: “la ropa sucia se lava en casa.” This translates to “don’t air your dirty clothes in public.”  Mental health is often not seen as a “real thing” and it is certainly not discussed by many in the community, especially among older individuals.

There are other reasons why some individuals in the LatinX community do not seek mental health treatment. Privacy concerns, shame, language barriers, legal status, and a lack of health insurance are some of the main ones.

What Can Be Done?

Some of the work to bring about a change of perception will have to be done within the community itself. LatinX community members, especially younger individuals, can start conversations about mental health. The more the topic is discussed openly, the more the overall culture can shift and begin to embrace therapy as a viable health practice.

Secondly, more healthcare organizations can and should conduct public screenings for depression and other mental health issues. This will help people in the community learn more about mental health issues and trust those in their community who are there to help.

No one should have to suffer from depression, anxiety, or addiction. If you are a member of the LatinX community, understand there is no shame in getting help. Self-love and self-care is something to be valued.

If you would like to explore treatment options, please get in touch with me. I would be more than happy to answer any questions you may have.

SOURCES:

• https://aldianews.com/articles/culture/health/understanding-mental-illness-latinx-community/60702
• https://www.mindpathcare.com/blog/mental-health-stigma-in-latinx-communities/
• https://www.counseling.org/news/updates/2020/07/21/countering-health-disparities-in-black-latinx-communities-what-counselors-and-other-mental-health-professionals-can-do

The post Understanding Mental Health in the LatinX Community appeared first on Laurel Fay.

SAD is believed to affect nearly 10 million Americans and is four times more common in women than men. Many people experience symptoms that are severe enough to affect their quality of life.

Though not everyone will experience the same symptoms, here are some of the most common:

• Feelings of sadness and hopelessness
• A change in appetite and developing a craving for sweet or starchy foods
• Weight gain
• A drop in energy level
• Decreased physical activity
• Fatigue
• Difficulty concentrating
• Irritability
• Avoidance of social situations
• Thoughts of suicide

Treatments

If you suffer from SAD, here are some ways you can alleviate your symptoms:

Light Boxes

By far the greatest relief, according to research, comes from the use of lightboxes. Lightboxes emit high-intensity light between 2,500 to 10,000 lux. Compare this to a normal light fixture that emits only 250 to 500 lux.

Lightboxes closely mimic the sun’s natural rays, helping our brains produce the right amount of neurotransmitters that are responsible for mood.

Depending on the severity of your symptoms, you may only need to use the lightbox for 30 minutes once a day. For more severe symptoms, people have found relief by using the box for long periods of time and can often feel true relief in as little as two weeks.

Some insurance providers will cover the cost of lightboxes, but not all do, so be sure to speak with your provider.

Exercise

While it may feel counterintuitive, if not downright impossible, to get up and get moving when you’re feeling depressed, exercise is one of the best ways to improve your mood. Exercise not only reduces stress and tension, but it releases those feel-good endorphins. Studies have also found that one hour of aerobic exercise outdoors (even if the sky is overcast) has the same positive effect on mood as 2.5 hours of using a lightbox.

Eat Well

It’s common to turn to junk food when you’re feeling the winter blues. High-sugar foods tend to give us a temporary boost in energy levels and mood. But then we come crashing down and feel even worse. A better choice is to eat a balanced and nutritious diet, opting for complex carbohydrates like sweet potatoes and whole grains.

Speak with a Therapist

If your symptoms are very severe, and if you are having any thoughts of harming yourself, then it is important to speak with a therapist who can help you navigate your depression and offer coping tools.

If you or a loved one are currently suffering from SAD and would like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may be able to help.

The post Coping with Seasonal Affective Disorder appeared first on Laurel Fay.

While it seems our country and the rest of the world are slowly opening back up, many of us have learned something very important during this crisis: telehealth offers clients something very valuable, and that is therapy on THEIR terms. It’s really not so surprising that telehealth is currently a $6 billion industry that is expected to reach $20 billion by 2025.

Here are just some of the benefits of “virtual therapy”:

Privacy

Traditionally, many people, especially those that live in smaller towns and cities, refuse to seek help from a therapist for fear people will find out. With telehealth, a patient can receive help from the comfort and privacy of their own home. This can be particularly helpful for therapists who treat teens and young adults who go to the same school/college and can feel ashamed of seeking professional help.

Telehealth is a Time Saver

Not many of us ever feel we have enough time in the day to accomplish all that we need to. You will find your clients will appreciate telehealth because it saves them having to deal with traffic, scheduling in possible long drive times, and looking for parking.

Flexibility

I have found in my own practice that those clients who often require my services the most are the ones that are overworked and often have scheduling conflicts. Telehealth helps you to offer clients timeslots outside of regular hours that you may not normally have available.

Clients Show Up on Time

Therapists benefit from telehealth as well. In any given month, many clients may show up late to an appointment. When a session can begin with the simple mouse-click, timeliness is greatly improved.

Cost Savings

Online therapy means a therapist can run their practice without the need of a front desk staff or paying for office space each month. This extra revenue can greatly impact their life.

These are only a handful of the benefits telehealth offers to both providers and patients. And while it will be a bit more time before clients and therapists fully embrace online therapy, the future looks bright.

SOURCES:

• https://www.psychologytoday.com/us/blog/modern-mentality/202004/telemental-health-during-the-coronavirus-pandemic
• https://www.psychologytoday.com/us/blog/millennial-media/201901/14-benefits-teletherapy-clients
• https://psychcentral.com/blog/its-probably-time-to-switch-to-telehealth-with-your-therapist/

The post Is Telehealth the Future of Therapy? appeared first on Laurel Fay.

To make matters worse, you may then begin to berate yourself for allowing the panic to get the best of you and begin to believe that all of those what-ifs are indisputable facts.

Luckily there are many powerful tools and techniques you can use to manage your anxiety effectively.

Breathe Deeply

The minute you feel a panic attack coming on, the first thing to do is stop and gain control of your breath. Deep, slow breathing sends a signal to our brains that everything is safe in our environment. Controlled breathing is one of the most powerful ways to activate your body’s relaxation response. It will take your mind and body out of “fight or flight” mode and put it instantly into a calm and relaxed state.

Accept That You are Anxious

It’s important to always remember that anxiety is “just a feeling.” And like all feelings, it can go as quickly as it came. You are having an emotional reaction to a string of thoughts. Accept your anxiety because trying to pretend it’s not happening will only make matters worse.

Let’s be clear – by accepting your anxiety, you are not resigning yourself to a life of eternal misery. You are not throwing in the towel and trying to suddenly like your anxiety. Nope. You are simply living a more mindful existence, being in the moment, and accepting whatever is in that moment with you.

Your Emotions Cannot Kill You

One of the most frightening things about a panic attack is the feeling that you are having a heart attack. But you aren’t. Your brain can and will play tricks on you, trying to get you to believe that you are in physical danger. But the truth is, you are not in physical danger. You are having an episode based on emotions and it will pass. Remind yourself of that as many times as you need to.

Question Your Thoughts

When your panic attack begins, your mind begins to throw out all sorts of outlandish ideas at you, hoping some of them stick. These thoughts are intended to keep the panic attack going.

Before you take any of these thoughts as reality and truth, question them. For instance, if your mind throws things out like, “No one here likes me. I am for sure going to screw this up. I probably left the stove on. And I’ll no doubt get stuck in bad traffic on the way home and maybe even get a flat so I will then be stranded, and on and on and on…”

Questions these ideas. Are you TRULY not liked by everyone around you? Most likely not. Are you really going to screw up? Probably not. Traffic? Well, maybe but a flat tire? Chances are no.

Always question your thoughts. You will usually find the majority aren’t very realistic or probable.

Visualize

Picture somewhere serene that brings you peace and calm. Maybe this is your grandparents’ old house or a lake you’ve visited before. Maybe it’s that fantastic beachfront condo from your last vacation. Just picture it in your mind’s eye and really put yourself there. See it, smell it, feel it. Feel how calm it feels to be in this space that is perfectly comforting and safe.

Use these techniques the next time you experience an anxiety attack. They should help you feel much calmer much sooner.

If you would like to explore treatment options for your anxiety, please get in touch with me. I’d would be more than happy to discuss how I may be able to help.

SOURCES:

• https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
• https://www.psychologytoday.com/us/blog/the-empaths-survival-guide/201810/self-soothing-strategies-8-ways-calm-anxiety-and-stress
• https://www.psychologytoday.com/us/blog/prescriptions-life/201709/7-ways-calm-your-worried-mind-and-reduce-anxiety

The post 5 Strategies to Calm Your Anxiety Quickly appeared first on Laurel Fay.

What Is Self-Care?

First, self-care is a practice and a commitment we make to ourselves. It is any activity we do deliberately to support our physical, mental, and emotional well-being. Not only does the right kind of self-care improve our health and life, but it can also improve the relationships we have with others.

Some examples of self-care might be:

• Creating better habits
• Eating right
• Getting plenty of quality sleep
• Exercising
• Meditation
• Spending quality time with loved ones
• Making time to enjoy a hobby
• Learning something new

Self-care isn’t always fun or easy, but you do it anyway because you know that the activity is what is BEST for you. In this way, self-care is a bit like acting as your own parent, making sure you do the things you don’t necessarily feel like doing because it is what your mind, body, and spirit need.

What Self-Care Isn’t

Self-care isn’t necessarily about making yourself feel better.

Person A has had a very bad day. They practice proper self-care and, when they get home, they change clothes, go for a 3-mile run, then cook a healthy dinner that refuels their body.

Person B has also had a very bad day and practices phony self-care. On their way home, person B stops at the store and gets a 6-pack of beer and a gallon of ice cream, then spends the entire night on the sofa drinking and eating poorly in an attempt to make the bad day go away.

This phony style of self-care is very immature. It is not parental but something a child does. If the parent insists you eat your veggies because they are good for you, the child will eat only candy bars when the parent isn’t looking.

Self-care is about making decisions based on what is good for you, not what you FEEL like doing at the moment.

Self-care should also not be confused with pampering. While there is nothing wrong with getting massages and pedicures, these again tend to be quick fixes we give ourselves to make ourselves feel better in the moment.

At the end of the day, self-care is a commitment to yourself to live, grow, and evolve in healthy ways. It means making choices that will lead to your best self and greatest potential.

SOURCES:

• https://www.psychologytoday.com/us/blog/everybody-marries-the-wrong-person/201006/self-care-in-toxic-world
• https://www.psychologytoday.com/us/blog/in-practice/202001/5-things-people-get-wrong-about-self-care
• https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/

The post Are You Doing Self-Care All Wrong? appeared first on Laurel Fay.

Many of us have also been hit with financial burdens. Some have lost jobs and others have had to close their businesses. How will the mortgage and bills get paid?

To make an already bad situation worse, a lot of us are still experiencing lockdown and quarantine. Many are working from home for the first time and still, others are unable to travel and be with loved ones.

This has left a majority of people feeling alone and isolated when they are already feeling they are most vulnerable.

The Link between Isolation and Drug Use

During stressful circumstances, it is a natural tendency for people to turn to drugs and alcohol as a way of coping. A study reported in the American Journal of Epidemiology found there was a 25% increase in alcohol consumption in the weeks following 9/11.

The stress and isolation of the current pandemic are putting those people who are prone to addiction at great risk. Virtual cocktail hours are now officially a thing. But how many of those cocktail hours end when the computer is shut off?

Human beings are social creatures. When you take our ability to be social away, it can lead to depression and anxiety. Even people who have no history of addiction are at risk of developing a drinking or drug problem during the pandemic as a way of coping with social isolation.

When coping with stress, it can be hard to self-monitor our behaviors, but it is incredibly important for our overall health and well-being. If you suspect you have been drinking or using any drug more than you should at this time, it’s important to be honest about that.

Ask yourself a few questions:

• Has cocktail hour started earlier or gone later than usual lately?
• Does the bottle of wine that used to last 3 days barely last one night?
• Do you ever feel like you SHOULD cut down on your drinking or other drug use?
• Have you noticed you’re thinking about drinking or using drugs more and more?
• Have loved ones commented on the amount you’ve been drinking?

It’s important that you are honest with yourself at this time. And if you answered yes to one or more of these questions, it’s important that you get some help.

Many treatment centers remain open during this time. You may also want to think about speaking with a mental health counselor. If in-person sessions are not available, find a provider who offers telehealth solutions. This means you can receive treatment online.

Times are tough for everyone right now. You are not alone. If you are turning to drugs and alcohol to deal with the stress and isolation, please get the help you need.

SOURCES:

• https://www.psychologytoday.com/us/blog/addiction-recovery/202004/impacts-social-isolation-and-stress-problem-drinking
• https://oceanbreezerecovery.org/treatment/loneliness-and-drugs/
• https://www.psychologytoday.com/us/blog/neuro-behavioral-betterment/202004/teletherapy-can-help-when-social-distancing-prevails

The post Can Long-Term Isolation Lead to an Addiction? appeared first on Laurel Fay.

But how is COVID affecting families? Well, it affects parents and kids and spouses a little differently.

How it Affects Kids

Kids haven’t enjoyed the time off nearly as much as we all initially thought. Disruption to normal routines caused many teens and adolescents to feel anxiety. Add to this being away from their friends, and many young people are also feeling depressed.

Summer vacation for many this year wasn’t as fun as normal as travel has been next to impossible for some families in certain states. Sports teams were canceled, and boredom has set in for many kids, which has led to a lot of acting out and showing mood swings.

The pandemic has also negatively impacted those youths already suffering from a mental health issue, such as those on the autism spectrum. For many of these kids, a disruption of routine combined with cancellation of speech therapy sessions has stalled their progress and caused anxiety.

With some schools opening and some only offering online classes, life is still not back to normal and many kids are simply not able to deal with this crisis any longer.

How it Affects Parents

Parents have, without question, been hit hard by the pandemic. With forced school closures, many parents have had to learn how to home school while also learn how to get used to the “new normal” of working from home.

As if that wasn’t enough, parents have also had to become mental health therapists, helping their children navigate through the fear, anxiety, and depression they are experiencing.

How it Affects Spouses

Quarantining and self-isolation have definitely impacted our familial and romantic relationships. When you are locked in a house with your family, things can become chaotic and, well, everyone gets on each other’s nerves. Now forced to live on top of one another, and enduring financial hardships, worrying about health, and educating and organizing the children—just going grocery shopping can add a layer of stress.

Those couples who may already have relationship issues under the surface may find the sudden and intense stress has brought these issues to the surface. This can be a turning point for many relationships: will this current crisis bring us closer or finally drive us apart?

Without question, we are all living under an intense amount of stress and it is affecting us all in different ways. If you and your family aren’t able to handle the stress any longer, it’s important that you reach out and get some help from a family counselor. Most therapists are offering telehealth services, which means you can get the benefits of therapy right over the internet.

If you’d like to explore treatment options, please reach out to me. I’d be more than happy to discuss how I may be able to help.

SOURCES:

• https://www.psychologytoday.com/us/blog/hope-resilience/202005/covid-19-mental-health-effects-children-and-adolescents
• https://www.psychologytoday.com/us/blog/the-intelligent-divorce/202004/how-covid-19-affects-marriage-and-how-adapt
• https://www.psychologytoday.com/us/blog/facing-trauma-together/202008/why-parents-need-time-play-during-covid-19

The post The Mental Health Impact of COVID-19 on Families appeared first on Laurel Fay.

Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And many of us have been feeling our own mental anguish from this extended isolation.

Who knows how long this may go on? While none of us have control over what our governments do, we do have control over ourselves and our perceptions of the world. With this in mind, here are some tips for coping with social isolation, for however long it goes on.

Isolate Yourself from the Media

If you’re paying attention, it almost seems as if the media is trying to confuse us and cause panic more than report on actual news. Watching too much news doesn’t help anyone’s anxiety levels, so stay informed as best you can but don’t binge-watch.

Get Creative

Being isolated can get very boring very quickly so it’s important that you try and get creative with your time. This could mean painting the living room and rearranging the furniture or getting your husband and kids to learn a new language with you. It could mean experimenting with an old recipe or making up a game with your kids. Just have fun and think outside the box!

Reconnect

Now is a great time to reconnect with friends and loved ones you haven’t spoken to in a while. And technology like Skype and Facetime makes it incredibly easy to chat with someone no matter where in the world they are.

Stay Active

A lot of the anxiety we may feel comes from the fact we aren’t moving our bodies as much as we usually do. It’s important to stay physically active during this time. So get outside and get some sun. Go for a walk or ride your bike. Not only is exercise good for us physically, but physical activity releases endorphins that make us feel good mentally and emotionally as well.

Meditate

The world is a chaotic place right now and it seems we are being hit with noise and negativity from all sides. It’s important to make time each day for some quiet meditation.

If you’ve never meditated before, that’s okay. Just try it.

One of the easiest ways to meditate is through a listening meditation. Find a space in your house where you can be alone and get into a comfortable position. Close your eyes and breathe deeply in and out… and simply listen to the ambient sounds.

What do you hear? The buzzing of a light? A fly? Your dog’s collar rattling down the hall as he scratches. Expand your hearing to see what else can you hear outside your house. Birds? Lawnmowers? Traffic?

Simply breathe and listen intently for 5-10 minutes. When you listen, you can’t think at the same time, and so you will notice finally your thoughts go quiet. This is paradise!

If you find that the social isolation is really beginning to trouble you and you’d like to speak with someone, please get in touch. I would be happy to discuss how I may be able to help.

SOURCES:

• https://www.psychologytoday.com/us/blog/addiction-and-recovery/202003/coping-isolation
• https://psychcentral.com/blog/quarantine-quandaries-how-to-beat-the-hum-drum-of-isolation/
• https://www.psychologytoday.com/us/blog/out-the-ooze/201611/the-perils-social-isolation

The post Tips for Coping with Social Isolation appeared first on Laurel Fay.

In the past, many Christians have neglected to get the help they need from a counselor because they were afraid their belief in God would be ignored or, worse, belittled. But many therapists today are either religious/spiritual themselves, or highly respectful of their clients who hold Christian or other beliefs. 

In faith-based therapy sessions, it is common to pray, use forgiveness protocols, and use biblical texts to reinforce healthy mental and emotional habits. Another important aspect of faith-based therapy is that when a therapist is willing to interact in a religious or spiritual way, it helps the client to trust them more. And trust is the most important thing between client and counselor.

Areas Where Faith-Based Counseling is Particularly Helpful

Throughout life, we all face different crises and challenges. And during these times, it is common for people to turn to their faith. 

The following are situations where faith-based counseling can be particularly beneficial:

Marital Issues

For many Christians and people of other faiths, marriage is a life-long commitment and divorce is simply not an option. Faith-based therapy can help husbands and wives find their way back to one another through love, kindness, and respect.

The Challenges of Parenting

None of us are given an instruction manual for how to raise our children. But the Bible certainly contains wisdom and lessons that are applicable to parents. 

Anxiety and Depression

There are many ways to deal with and treat anxiety and depression. From cognitive-behavioral therapy to medications, traditional therapy can definitely help. But for some people, the real strength and answers they are seeking come from a higher source.

Loss of a Loved One

Sooner or later, all of us must deal with the loss of loved ones. While therapy can help take us through the steps of grieving, our faith is what helps us to truly heal, because we know we will see our loved ones someday.

Are You Looking for Help?

If you have been wanting to speak with a mental health professional but feared they may reject your religion, I urge you to seek out a counselor who practices faith-based therapy. 

And if you live in the area (or even if you don’t because I offer telehealth services), I practice faith-based therapy for Christians and people of other religions. Reach out to me and let’s talk about how I can help!

SOURCES:

• https://www.psychologytoday.com/us/articles/200505/god-my-shrink
• https://pro.psychcentral.com/kickstart/2016/08/faith-based-counseling-practices-what-you-need-to-know/
• https://www.apa.org/monitor/dec03/religion

The post Let Go and Let God – Faith-Based Therapy for Christians appeared first on Laurel Fay.

Personally, I have noticed coronavirus anxiety rearing its ugly head at least once a day since the pandemic came to America. Each day, I find myself fighting against morbid, intrusive thoughts surrounding the health and wellbeing of my family and friends, especially those on the front lines. Yet, while much of what is happening in my immediate community and around the world is out of my control, I have gained some piece-of-mind by maintaining structure in my day-to-day. Below, I have outlined three domains of wellness, accompanied by activities that I try to do on a regular basis to manage my own anxiety surrounding the coronavirus.

• Physical Wellbeing:

A Roman poet once said: mens sana in corpore sano (a healthy mind in a healthy body). Research continues to promote the positive effects of physical exercise not only on our physical health, but also its benefit to our mental and emotional wellbeing. The U.S. Department of Health and Human Services recommends between 2h 30min to 5 hours of moderately intensive physical activity throughout the week. Personally, I have found positive effects to my mental and physical wellbeing from going on a 20 minute jog/walk (whatever I’m feeling that day) and practicing 20 minutes of yoga on the days I don’t have a chance to go outside. Here is one of my favorite 20 minute yoga exercises.

• Mental Wellbeing:

In addition to physical activity, it is also important to exercise the mind. One way I incorporate the practice of mental discipline in my day-to-day is keeping a gratitude journal where I write down 5 things I am grateful for that day. Additionally, having found myself with a little more free time than usual, I signed up for a free online course I recommend to everyone called “The Science of Wellbeing”. This class is a wonderful resource for psychoeducation on improving both mental and emotional health. The best thing about it is that you can listen to the lectures at your convenience, and there is no pressure to meet stressful deadlines.

• Spiritual Wellbeing:

Connecting with your community is extremely important especially during social isolation. Many churches and other houses of worship offer online prayer workshops, and bible studies; AA meetings have moved to online platforms; and apps such as Headspace offer guided group meditations at various times throughout the day. Whether you are religious, spiritual, or neither of these things, it is always important to take steps in connecting with our communities. In doing this, we remember that we’re all in this together, and as such we can gain strength through our collective resilience.

The post How to nurture three domains of wellness during times of hardship appeared first on Laurel Fay.

Complex Post Traumatic Stress Disorder (C-PTSD) describes a condition that very much presents like PTSD, the difference being the sufferer experienced prolonged periods of abuse or neglect. This could happen as a result of childhood neglect or the abuse suffered at the hands of a narcissistic partner.

Diagnosing C-PTSD

Diagnosing C-PTSD is tricky because the symptoms are usually not very unique. That is to say, someone who is suffering from C-PTSD may be experiencing anxiety and lethargy, but these symptoms match other mental health issues.

But it is very important to accurately diagnose C-PTSD because of the necessary treatment measures. The main difference between C-PTSD and other mental health issues – say, bipolar disorder – is that C-PTSD is a result of things that were done TO an individual, and not an intrinsic problem. In other words, someone suffers from C-PTSD because of abuse and neglect at the hands of another and not because of genetically determined brain chemistry.

To help correctly identify C-PTSD, a therapist must uncover an accurate history to understand if:

• The individual has experienced multiple prolonged traumas that have lasted for months (or even years)
• The traumas were caused by someone the individual had a deep interpersonal relationship with and/or someone who was part of their primary care network (most commonly a parent or caregiver)
• These traumas were experienced as permanent features of life, with the individual unable to see any end in sight
• The individual had no control or power over the person traumatizing them

Symptoms of C-PTSD

As I just mentioned, the outward symptoms of C-PTSD may match other mental health disorders. Those symptoms include:

• Flashbacks and nightmares in which the trauma is relived.
• Avoiding people, places, and situations that remind them of the trauma.
• Dizziness or nausea when remembering the trauma.
• Hyperarousal. This is a state of high alert and one they often lived in.
• A belief that the world is a dangerous place.
• A loss of trust in self or others.
• Difficulty sleeping and concentrating.
• Being startled by loud noises.

Treatment for C-PTSD

There are a few different treatment options for people suffering from C-PTSD:

Psychotherapy

Therapy can take place on a one-to-one basis or in a group setting. The focus will be on addressing feelings, improving connections with others, and dealing with anxiety and flashbacks. Many therapists have had success using cognitive behavioral therapy (CBT) helping people cope with the symptoms of C-PTSD.

EMDR

EMDR stands for eye movement desensitization and reprocessing. This is a process that uses eye movement to help a person desensitize their reactions to a specific traumatic event. The result is the person can eventually recall the memory but have no emotional reaction to it.

Medication

Some individuals may need to be on medications for a while to reduce their anxiety. A therapist can work with you to determine if this is the best course of action.

If you believe you are suffering from C-PTSD and would like to explore treatment options, please be in touch. I’d be happy to discuss how I may be able to help.

The post Do You Have C-PTSD? appeared first on Laurel Fay.

Another silver lining that has emerged from this crisis is a new awareness and embracing of treatment tools that have been available for some time. Telehealth (or telemedicine) and online therapy have been around for decades but are now experiencing a surge in popularity because of the mandatory quarantine.

Once life gets back to normal, will these virtual tools fall by the wayside? It’s doubtful because they simply offer too many benefits to patients and providers.

Here are some benefits of online therapy and why you may want to start making the switch:

Better Access to Care

In some rural areas of the country, it’s not easy to find qualified mental health therapists. Online therapy would provide access to care to anyone that needs it, regardless of where they live.

Better Integration

Online therapy would allow for the integration of behavioral health care and primary care. This will ultimately lead to better outcomes for the patient.

Privacy

Despite the progress we’ve made over the last couple of decades, there is still a stigma attached to mental health treatments. This stops many people from seeking the help they need. Online therapy means an individual can receive help from the comfort of their home without anyone knowing.

Convenience

How often do patients cancel appointments or show up late because of other family and/or work responsibilities or traffic jams? Access to online therapy would reduce many of these scenarios.

Safety

We are currently seeing a situation where it isn’t safe to be around other people. And yet, should a person lose access to mental health care because of illness and disease? Certainly not.

What about unsafe weather? In many parts of the country, there are snowstorms, icy roads, and hurricanes that make it impossible to travel safely.

Online therapy allows people to receive the help they need, regardless of any unsafe conditions.

Access for Disabled Populations

Oftentimes the people who need therapy the most are the very people who find it difficult to leave their homes or navigate the outside world. Online therapy allows bedridden patients and those with debilitating chronic illnesses access to the help they need.

I offer online therapy to patients because I want to help as many people as I can as safely as I can. If you’d like to explore this style of treatment, please get in touch with me.

SOURCES:

• https://www.psychologytoday.com/us/blog/millennial-media/201901/14-benefits-teletherapy-clients
• https://www.psychiatry.org/patients-families/what-is-telepsychiatry
• https://psychcentral.com/blog/is-now-a-good-time-to-try-telehealth-or-online-therapy/

The post The Benefits of Online Therapy appeared first on Laurel Fay.

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

• Changes in sleep or eating patterns
• Difficulty concentrating
• Worsening of chronic health problems
• Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.

SOURCES:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

The post How to Cope with the Stress and Anxiety Caused by COVID-19 appeared first on Laurel Fay.