Category: Blog

Politics and Mental Health

Posted on by TriWellness in Blog

Politics is a very exhausting, ever changing field. The current American election seems to be the most high stakes event with no way to escape hearing about it. We are in a state of media oversaturation where very few places are free from the looming spectre of the political machine. This adds to the stress of the continued global pandemic due to covid-19. The compounding of this stress can have many effects on the mind and body including nausea, chest pain, weight gain, anxiety, and depression.

So where to start?

A place to begin is understanding why politics are so stressful. To begin let’s understand the stress response. When you encounter a perceived threat or fear, the amygdala reacts. The amygdala is a part of the limbic system that is responsible for anxiety, aggression, fear conditioning; emotional memory and social cognition. The amygdala leads to the activation of the hypothalamus which activates the sympathetic nervous system leading to the release of adrenaline and cortisol which regulates the flight, fright, or freeze response. This response is the reason for most of the physical symptoms of anxiety and fear. These include short-term symptoms like racing heartbeat, fatigue, upset stomach, spikes in blood pressure, and shortness of breath; or long-term symptoms like decreasing the immune response, memory issues, increased signs of aging, changes in personality, and cardiovascular disease. 

© 2015, Korean Society for Biochemistry and Molecular Biology

So what is it about politics that causes such an intense response? Well, part of it has to do with how the information is presented. Politics is a highly changed topic because personal is political. The things that a person values are directly related to the policies that they would be willing to endorse. This means that people often view political policies as directly relating to their identity which makes them more likely to have an emotional reaction to anyone who opposes a policy.

Another way politics are tied to emotions is how a policy is presented. An example of this is how Proposed Amendment to the 1970 Illinois Constitution is framed. This amendment, referred to as ‘Fair Tax for Illinois,’ proposes to change the flat rate income tax rate to a graduated rate similar to federal tax rates. When looking for information on this amendment how it is framed depends on the bias of the website discussing it. For example, certain sources against the amendment mention that while it is proposed that it will decrease taxes for 97% of people in Illinois, the elected politicians cannot be trusted with the money and will continue to increase tax rates when this fails. This is an example of catastrophizing, which is when there is a prediction of a negative outcome for a situation and then jump to the conclusion that if that outcome happened it would be a catastrophe. These websites use catastrophizing to look at the ways in which this amendment could fail to increase the fear response of the people that read their information. This framing of the situation in a way that elicits fears about specific things prevents people from critically examining other concerns that they may have about the new amendment.   

Political journalism, including the news, is intended to present political information in an unbiased manner, that is thoroughly fact-checked. However, many opinion-based websites and tv shows frame themselves as if they are political journalism and it is hard to tell the difference. There is also the bias often pops up on different news sources based on the parent companies and other sources of income from the source (this information can be found by searching through the About Us section of a website). All of this happens in politics before addressing the 24-hour news cycle, social media, increasingly partisan politics, racial tensions, and the continued global pandemic. Politics are often framed as an individualistic system where everything that can happen or go wrong is based on the decisions of individual people without looking at the systems that are in place to perpetuate this system. This is a compex, intersectional topic that is multifaceted and affects Black, Indigenous, and People of Color (BIPOC) disproportionally more than other populations, and leads to a lot of stress, anxiety, and depression. Mental health needs cannot be forgotten when approaching politics. 

So what can you do?

When it appears that the system is set up in a way to exhaust us physically and mentally, how can we approach this seemingly unending political season. 

Here are some suggestions to take care of yourself. 

  • Be mindful and aware of how you’re affected by politics is to acknowledge and take steps to adjust as you need
  • Accept whatever feelings are brought up in you when politics are brought up 
  • Unplug from the 24 hour news cycle and social media
  • Good sleep hygiene
  • Eat healthy
  • Exercise
  • Journal
  • Practice meditation 
  • Find spaces that validate your humanity
  • Get involved (if you can)

“Our democracy cannot be left in the hands of those who would rather watch or participate in a train wreck than stop it.”  

–Kimberlé Williams Crenshaw

Stress can be debilitating, here at TriWellness our clinicians are skilled in assisting each individual in managing stressors. Contact us today to start your journey to wellness.

References

https://www.healthline.com/health/stress/amygdala-hijack#overview

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2917081/

https://www.hartigdrug.com/blog/effects-stress-body

https://psychcentral.com/lib/long-term-effects-of-chronic-stress-on-body-and-mind/

https://ballotpedia.org/Main_Page

https://ballotpedia.org/Illinois_Allow_for_Graduated_Income_Tax_Amendment_(2020)

Click to access sia-mental-health-crisis.pdf

This month’s post was written by Jessie Duncan, the TriWellness intern. You can learn more about Jessie here.

EMDR and Interoception

Posted on by TriWellness in Blog, Uncategorized

Have you ever noticed that a certain thought, memory or experience can cause a physical reaction in your body? Our emotions are tied to this process. Noticing our body’s physical reaction is an important first step in learning emotion regulation. When you can identify it, you can begin to apply techniques to manage the distress  (See April’s blog, When “Just Breathe” Isn’t Enough). Awareness and sensitivity to the connection between cognitive activity, or negative cognitions as we refer to them in EMDR, and the body’s internal signals that accompany those thoughts or memories are an important part of the EMDR process.  

Interoception is the ability to identify physical sensation in the body, including the functioning of organs such as heartbeat, respiration and satiety, as well as the state of the autonomic nervous system (rest & digest, fight/flight or freeze). Take a moment and notice if your body feels pleasant, unpleasant, or neutral. How do you know? Have you felt some tension in your shoulders ever since that guy cut you off in traffic? Did you just come back from the gym and notice that your heart rate is faster? Maybe you just spent some time doing one of your favorite things and now you’ve noticed that the muscles in your face have relaxed.

For a little practice “noticing,” the Pendulation technique created by Dr. Peter Levine, is a good starter exercise. To “pendulate” is to shift back and forth from one thing to another. Give the following a try:

  1. Do a body scan from head to toes and try to identify a part of your body that is distress free/neutral and focus on that for a moment. Does your breathing become more regulated, or your heart rate slow down?
  2. Next identify a part of your body that is uncomfortable or perhaps painful and focus on that for a moment. You may notice your breath, heart rate change or perhaps an increase in intensity as you bring your attention to it.
  3. Now shift your attention from the neutral part back to the uncomfortable part a couple of times. The uncomfortable part will likely begin to change, lessen in intensity or go away completely.

Now that you’ve practiced interoception, let’s move on to how this is an integral part of EMDR treatment for trauma. In October’s blog, Uncovering the Mysteries of EMDR and Trauma, I explain in detail how a traumatic event and the negative cognition associated with that event (exp. “I should have done something.”) leaves an imprint in the nervous system. The result is a whole slew of bodily reactions and sensations that can be activated in the future. Perhaps a completely unrelated and non-traumatic situation generates that same cognition of “I should have done something.” Due to the imprint that the previous trauma left, that negative cognition can conjure all of those same physical reactions, even when there is no danger. During EMDR, in addition to treating the traumatic memory, it detaches the associated negative cognition and discharges all of those physical changes in the body. During treatment I will frequently ask the client to do a body scan and tell me what they are noticing. Then we focus on clearing out the sensations that the client is noticing in their body. It may be a heaviness in their chest, nausea or a lump in their throat. Part of preparing for EMDR (phase 2) is teaching the client how to identify even the slightest changes in their body. The skill of interoception is incredibly useful in day to day life. Paying attention to how your body responds as you move through your day, from environment to environment and from one encounter to another. Listen to those cues and use those as a roadmap to create change and a lifestyle that is healthy and happy for you. And of course, seek out a skilled EMDR therapist to help you with the big stuff.

Resources

To learn more about Dr. Peter Levine and his work on Somatic Experiencing visit: https://traumahealing.org/about-us/

To learn more about EMDR visit:  http://www.emdr.com/

To learn more about our practice or wanting to connect with an EMDR clinician? Please contact us to set up an appointment.

This post was written by Tonya Nowlin, MA, LPC, to learn more about her please see her bio.

Healing in a Difficult Time

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Understanding what is going on

To begin taking care of your mental health, you need to understand the things that are affecting it. The two biggest events happening right now are the Black Lives Matter protests and COVID-19, and it is important to understand why these factors are affecting the mental health of many individuals.

The current protests began due to the murder of George Floyd in Minneapolis, MN on May 25, 2020, after a police officer kneeled on his neck for 8 minutes and 46 seconds. George begged for his life and pleaded that he was in pain, could not breathe, and could not move, but the police officers ignored his pleas. The recent protests seem to be much louder and more widespread than they have been in the past and as a result, many are confused as to why there has been such a large worldwide response. This is because of a combination of factors, including the social isolation due to COVID-19 and the continued unjust deaths of Black and Brown individuals during the stay-at-home order (Ahmaud Arbery, Breonna Taylor, Nina Pop, and others).

It is worth noting that COVID-19 disproportionately affects people of color according to preliminary data released by the CDC. A couple of the reasons for this is the disparity in economic and social conditions that primarily affect people of color. This is due to how systems of education, government and the media celebrate and reward some cultures over others in ways that are often invisible. An example is how bandages come in “flesh-color” as pink/beige and this was unquestioned by a majority of people because white is the assumed default. A less benign example is the history of medical experimentation and poor treatment of black, indigenous, and people of color (BIPOC) that lead to higher rates of diabetes, substance use, high blood pressure and maternal death during pregnancy.

Years of this injustice, along with social media as a means to reach others and organize, have led to the development of the Black Lives Matter movement. This movement began as a hashtag on Twitter in response to the acquittal of Trayvon Martin’s murderer George Zimmerman in 2013. This organization, started by Alicia Garza, Patrisse Cullors, and Opal Tometi, developed into a global movement that is spearheading our current protests. The purpose of the organization is to connect communities, intervene when there is violence against Black communities, and provide a space for women, queer, and trans people to be recognized for their leadership in the work of liberation.

Now how does this relate to mental health?

Due to everything that is happening, some people might be experiencing retraumatization from centuries of intergenerational trauma, especially Black individuals. This retrauamtization can have a significant negative impact on the mental health of those in the BIPOC community. Others may be affected by compassion fatigue or burnout when dealing with the grief and shared pain of other’s suffering. This can lead to shutting down or avoiding any distressing information or news. It is especially important that BIPOC take care of their mental health to be strengthened as a community and continue the fight for liberation. It is just as important that others who are sharing in the grief and pain felt by the Black community also find ways to manage their mental health to effectively be allies in the fight for liberation. This is a challenge, and many may feel lost and have no idea where to start. Here are some useful tips that can help with finding where to start your mental health journey.

So how can I approach mental health?

“You may not control all the events that happen to you, but you can decide not to be reduced by them.”

-Maya Angelou

In this challenging time it is important to find ways to practice self-compassion and allow yourself to find moments of peace. Some suggestions for approaching this are:

  • Cultivate hope, love, compassion, and joy
  • Listen to your emotions and accept what is there
  • Examine the greater cultural context and how your fit within it
  • Connect with others
  • Reconnect with your mind-body connection through healing practices

Another approach is through radical healing. Radical healing is a form of healing for people of color that recognizes that true healing happens when we are connected and aim for wellness at the individual, family, community, and societal levels.

Here are suggestions of ways to utilize radical healing to build connection and community:

  • Learn more about the issues that are affecting your mental health
  • Work on self-care and individual healing/Engage in Mind-Body Healing/Nurture your spirituality and practice self-compassion
  • Connect to others and be affirmed in your humanity and increase emotional intimacy
  • Connect to the deeper roots of your identity and culture
  • Learn more about your cultural and become curious about other cultures
  • Take action and actively work towards social justice; Take action to address racism and inequities when you can

By staying psychologically and physically healthy during this time we are able to direct our focus where it is truly needed without distraction. You have all the pieces, we are here to give you the tools to connect to them. Contact us today to begin your journey to wellness.

Helpful Resources

https://blacklivesmatter.com/herstory/

https://www.cnn.com/2020/05/29/us/george-floyd-new-video-officers-kneel-trnd/index.html

https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/racial-ethnic-minorities.html

https://www.psychologytoday.com/us/experts/the-psychology-radical-healing-collective

https://www.theatlantic.com/health/archive/2013/06/the-story-of-the-black-band-aid/276542/

https://www.ama-assn.org/about/ama-history/history-african-americans-and-organized-medicine

This month’s post was written by Jessie Duncan, the TriWellness intern. You can learn more about Jessie here.

When “Just Breathe” Isn’t Enough

Posted on by TriWellness in Blog

It seems almost everyone is struggling right now in some way. I think it is safe to assume the COVID-19 global pandemic has brought major change to pretty much everyone in one aspect or another. For some the disruption is mere inconvenience, but for many the changes represent a major trauma. Wherever you fall on this spectrum, conditions are ripe for mental health challenges. Some of those challenges may bring intense emotions, intrusive thoughts, bodily discomfort, and possibly traumatic memories.  We’ve all been told to “just breathe” at one point or another. It can come across as diminishing or making light of the distressing feelings, as if it is a magic eraser or cure-all. While diaphragmatic breathing with mindfulness and intention can be quite effective, for some kinds of distress, it is not enough. The following are some exercises that can address disturbing thoughts, feelings, memories and bodily sensations/discomfort.

ENERGY SWIRL (Shapiro 2012)

Here is a technique that anyone can use.  It is from Francine Shapiro’s book, Getting Past Your Past:  Take Control of Your Life with Self-Help Techniques from EMDR Therapy.  It is called the Spiral Technique (found on page 108).

 If you are experiencing upset or discomfort, try the following:

  1. Bring up an image that represents your discomfort.
  2. As you think of the image that represents it, notice where you feel the disturbance in your body.
  3. Now pretend that the feeling is “energy.”  If it was a spiral of energy, which direction is it moving in:  clockwise or counterclockwise?
  4. Now, with your mind, gently change the direction of the spiral in your body.  For instance, if it was originally moving clockwise, gently change it to counterclockwise.

Notice what happens to the feelings in your body.  For many people, their feelings will lessen as they change the direction of the spiral.  If one direction didn’t work, try the other direction and see if it lessens the disturbance.  If this has been helpful, practice this regularly so it becomes a stronger coping skill for you!

LIGHT STREAM (Shapiro 2012)

  1. Bring up some disturbing thought, feeling, memory or sensation and concentrate on the body sensations that accompany the disturbance. 
  2. Next bring a disturbing memory, situation, feeling, or sensation to mind and notice the resulting changes in the body sensations. 
  3. Now concentrate on the feeling in your body…. If the feeling had a shape what would it be? 
  4. And if it had a size, color, temperature, texture (exp. prickly), and sound (high or low pitch), what would it be?
  5. Which of your favorite colors might you associate with healing? 
  6. Imagine that this favorite colored light is coming in through the top of your head and directing itself at the shape in your body. Let’s pretend that the source of this light is the cosmos: The more you see, the more you have available. The light directs itself at the shape and penetrates it, resonating and vibrating in and around it. As it does, what happens to the shape, size, or color?
  7. As the light continues to direct itself to that area, you can allow the light to come in gently and easily fill your entire head. Now allow it to descend through your neck, into your shoulders, and down your arms into your hands and out your fingertips. Now allow it to come down your neck and into the trunk, fill your body, easily and gently. Now allow it to descend through your buttocks into your legs, streaming down your legs and flowing out through your heel. 
  8. Lastly, I’d like to ask you to become awake and aware on the count of five, four, three, two, one…

THE BASIC EXERCISE FOR VAGAL TONE AND NERVOUS SYSTEM RESET

The following is an exercise that can help regulate the nervous system, which can either become underactive (depression) or overactive (fight/flight/freeze) during times of distress. Toning the vagus nerve also activates the “social engagement” reward center in the brain, which we can all use right now.

  1. Lie down or sit upright comfortably in a chair with support.
  2. Gently roll your head and stretch your neck side to side, noticing and tension or pain.
  3. Interlock your fingers and cradle the back of your head at the base of your skull, supporting it as you remain facing forward.
  4. Moving only your eyes, look up and to the right as far as you can (may be some mild discomfort) and hold this position 30-60 seconds at a minimum, until you notice a sigh, yawn or swallow. This is a release of tension. You may feel a sensation of calm trickle down from your head like a waterfall.
  5. Once you notice this shift, come back to center.
  6. Repeat on the left side until you notice this same shift.
  7. Come back to center, take a deep cleansing breath. 
  8. Rotate your head and stretch your neck, noticing how it feels differently than it felt in the beginning.

(If you feel slightly dizzy, this is normal. It means you fully relaxed and your blood pressure dropped. Take a moment for this to subside before standing)

LEAVES ON A STREAM

This guided meditation script is a popular Acceptance and Commitment Therapy (ACT) exercise designed to diffuse negative thoughts. 

Leaves on a stream Guided Meditation Script

Imagine you are sitting or standing in the middle of a stream. 

The water is flowing away in front of you. 

Notice if there is any sound from the running water.

Notice if there are any trees, etc. on the banks of the stream.

Now see leaves floating down the stream away from you.

They can be any shape, color, or size. 

As the negative thoughts come into your mind, 

be aware of what the thought is, 

and then place it on a leaf.


Now watch it float away down the stream.

Do this with each thought as you notice it and for as long you like until you feel better.

As you acknowledge each of your thoughts,

you do not need to hang onto them. 

There is no need to become attached to the thought. 

Just acknowledge it and then place it on a leaf.
By watching it float away, it loses its hold on you and its intensity.

For more information on these techniques and others please check out:

  • Shapiro, F. (2012). Getting past your past: Take control of your life with self-help techniques from EMDR therapy. Emmaus, Pa: Rodale Books.
  • Rosenberg, S. (2017). Accessing the healing power of the Vagus Nerve. Berkeley, CA: North Atlantic Books.
  • Walser PhD, R. (2007). Acceptance and Commitment Therapy for the Treatment of Post-Traumatic Stress Disorder and Trauma Related Problems. New Harbinger Publications.

If you find that your symptoms are unmanageable through these or other exercises, perhaps seeking the assistance of a licensed professional may be necessary. Most mental health professionals are offering telehealth services due to social distancing. TriWellness clinicians continue to offer services utilizing HIPAA compliant teletherapy services, contact us to schedule a free brief phone consultation today.


This article was written by Tonya Nowlin, MA, LPC. To learn more about Tonya please visit her bio.

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Staying Well in the Time of Social Distancing Part V

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In this final installment of the Wellness Series, I wanted to focus on family and the community. Here in Illinois, Governor Pritzker issued a “Shelter in Place” order that will take effect on Saturday, March 21st. The Shelter in the Place order limits individuals to essentials (grocery shopping, pharmacy trips, outdoor activities, essential healthcare, and essential public services) while maintaining the six-foot distance between individuals. If this has already occurred where you live or it may occur in the future, it is imperative that we support each other.

Individuals who are at high risk of developing severe illness may be in need of assistance for the aforementioned tasks, as the social distancing may not be sufficient to prevent illness. Furthermore social distancing does not have to force isolation; utilizing applications or web-resources (FaceTime, Google Duo, Whatsapp, Skype, etc.) often to check in with friends and family could alleviate some isolation.

For families that live together, now may be a good time to do some activities together that may promote cohesion and familial check-ins. Below are some resources that may be fun for the family or spark some ideas:

  1. Real Simple Magazine: 14 Fun Things to Do on a Rainy Day
  2. My Kids Time: 50 Super Fun Rainy Day Activities for Kids of All Ages
  3. Mommy Poppins: Corona Virus Guide for Parents: 100s of Activities and Resources

Please also consult our earlier blogs (Part II, Part III, Part IV) to find more resources.

As a Licensed Clinical Professional Counselor in Chicago, I and the TriWellness team are here to support our community. We offer HIPPA-compliant Telehealth services to assist individuals in Illinois navigate through the COVID-19 pandemic at the safety of their homes.

To learn more about skills for staying well or to schedule an appointment with a clinician please visit our Contact Us page or call the office.

This article was written by Aarti S. Felder, MA, LCPC, to learn more about her you can find her bio here.

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Staying Well in the Time of Social Distancing Part IV

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The workers’ edition

Authorities suggest that we stay home and not go into work. However for some it may be a difficult task due to finances, job requirements, job restrictions, or another reason. If you are an individual who has to go into work please follow the CDC guidelines to keep yourself and your community safe. If you are an individual who cannot work from home, but are required to stay home for the sake of social distancing or quarantine, please check out Part II of our Wellness Series to promote and maintain wellness in mind, body, and soul.

If you are an individual who is working from home, you may be experiencing difficulty in continuing the same level of productivity as you would in the office. This may be a result of being in a completely different environment (being in a more relaxed environment) or perhaps there are several distractions.

Working at home Environment

As discussed in the Children’s Edition of the Wellness Series, keeping up the daily routine is key to maintaining children’s productivity. The same concept can apply to adults; continuing the weekday routine: from wake time, to breakfast, to work, etc. all the way to bedtime. While also maintaining a space to relax and take breaks (a sanctuary space).

Working at home with distractions

Some may have several distractions at home that hinders productivity. Some of these distractions can be easily eliminated (working at the table, limiting the amount of social media/ COVID-19 News you read to shortened, predetermined breaks, etc.) while others are very difficult to eliminate (KIDS!).

Working at home with children

If children are a distraction, consulting the Children’s Edition of the Wellness Series may assist in having the children engage in productive activities when you are working. It may also be helpful if a plan is initially established with specific due times and a fun reward once the assignment has been completed appropriately. However, try not to take away the reward if the assignment is not completed appropriately at the given time, but rather remind them of what they are supposed to be doing and provide some guidance. A little bit of flexibility whenever the risk is minimal, may reduce the likelihood in engaging in a power struggle.

As some children may also want to be sociable with their friends or their community, however they are supposed be “social distancing” utilizing applications and web-resources (i.e. FaceTime, Skype, Google Duo, etc.) may assist in eliminating some of the isolation, give you some time to focus, and may even be productive for your children!

Some parents have also developed groups to assist in encouraging productive activities in their areas of expertise or passion. This may stimulate the children, but also lesson your load. If you have some ideas that you would like to share with the community please post your ideas on our Facebook Page or Tweet us @Tri_Wellness #triWellness Series.

Please check our blog everyday, as we will be providing resources to promote wellness in the time of social distancing in this week-long Wellness Series.

To learn more about skills for staying well or to schedule an appointment with a clinician please visit our Contact Us page or call the office.

This article was written by Aarti S. Felder, MA, LCPC, to learn more about her you can find her bio here.

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Staying Well in a Time of Social Distancing III

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Children’s Edition

In the midst of the COVID-19 chaos, here in Illinois our schools have closed. Parents and families are forced to adjust to the sudden closures. As difficult as it can be for the parents, it can also feel just as frustrating, confusing, and anxiety provoking for the children.

Helping children to understand the Coronavirus (COVID-19) can alleviate some confusion and fears that may have arose.

Below is a comic describing Covid-19 from npr

Furthermore the sudden offset of events could provoke fear that feels life-threatening and can be traumatic. The National Child Stress Network (NCSN) states providing the child SAFETY, by ensuring that they feel safe to express their thoughts and feelings about the event and the space to reconnect.

Children also thrive with structure; however when quarantined at home, routine and structure can appear more lax. With the prospect of the social distancing and being quarantined in the middle of the school year for an undefined amount of time, children need to maintain their daily weekday routine. If the children don’t have an at-home education plan there are several resources that they may be able to utilize in the interim:

  1. TED Talks for Kids
  2. Khan Academy
  3. NASA
  4. Learning LiftOff
  5. Power My Learning
  6. BrainPOP

Being respectful of the children’s routine in regards to breaks and ensuring to preserve their sanctuary space that they utilize to wind down after school is a very important factor in their at-home structure and should be considered in the process.

Please check our blog everyday, as we will be providing resources to promote wellness in the time of social distancing in this week-long Wellness Series.

To learn more about skills for staying well or to schedule an appointment with a clinician please visit our Contact Us page or call the office.

This article was written by Aarti S. Felder, MA, LCPC, to learn more about her you can find her bio here.

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Staying Well in the Time of Social Distancing Part II

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At TriWellness we are passionate about the mind, body, and soul connection. Social distancing can impact our minds in that the media that we are consuming can be anxiety provoking and confusing. It can also impact our bodies in the lack of movement we may be engaging in due to self-quarantine. Our spirit can be affected by the constant bombardment of negative emotions and thoughts without having the ability to do something with these thoughts and emotions.

Mind

Anxiety can often be exacerbated by the fear and uncertainty of the future. My clients often find relief by grounding themselves in the present moment through utilizing the following senses:

  1. Sight
  2. Smell
  3. Hearing
  4. Touch
  5. Taste

For example, I find solace in having a nice cup of hot tea, feeling the warmth in may hands, smelling the leaves and spices in the steam, and looking out the window in my kitchen (tasting the tea, feeling the warmth of my tea cup, smelling the tea, and looking out the window).

The focus is in the present moment as that is what is in our control while utilizing activities that are calming or bring joy.

Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the ‘present‘.

Quote from Kung Fu Panda

Body

Some individuals may be unable to leave their homes and engage in activities outside. Practicing yoga can be beneficial in reducing stress as it promotes the unity between breath and movement creating a sense of tranquility and feeling centered. Having calm and deep breaths bring oxygen to the brain and encourages clear thinking.

A simple yoga routine to reduce anxiety and utilizes equipment that you can find around your house

Spirit

Finding peace within oneself can be difficult in a time like this. However, taking a moment to practice meditation or guided imagery can bring oneself inwards. I often recommend these practices to my own clients, who note calming their anxiety provoking thoughts. I have personally and professionally utilized these apps and found them to be particularly helpful:

  1. Meditation Studio
  2. Insight Timer
  3. Headspace
  4. Calm
  5. Stop, Breathe, Think
  6. Simple Habit

Please check our blog everyday, as we will be providing resources to promote wellness in the time of social distancing in this week-long Wellness Series.

To learn more about skills for staying well or to schedule an appointment with a clinician please visit our Contact Us page or call the office.

This article was written by Aarti S. Felder, MA, LCPC, to learn more about her you can find her bio here.

EMDR Preparation Phase

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Arguably the most important step in EMDR treatment is the preparation phase. Since the EMDR process involves recalling disturbing memories, feelings and sensations, it is of utmost importance for clients to have tools to manage those and stay within their “window of tolerance.” Window of tolerance, a term coined by Dr. Dan Siegel, is now commonly used to understand and describe the body’s autonomic nervous system response to stress and trauma. The “window” is the state of our nervous system that is neither under (hypo) or over (hyper) aroused, but in the state of “rest and digest.” For most clients, the preparation phase will take from 1-4 sessions. For others with more complex histories of trauma/adverse experiences, it can be much longer. The following are some tools an EMDR trained clinician will teach a client to manage their stress response and allow them to comfortably go about life as normal during the treatment.

Safe/Calm Space

In this exercise, the clinician will ask the client to think of a place, either real or imagined, where the client feels completely safe and calm. The clinician will ask the client to fully engage the senses and imagine the scene, including temperature, smells, sounds and other sensations. Once the safe/calm space is identified, the clinician will ask the client to notice how their body feels when thinking about this space. For this to be an effective tool when distressed, the client should feel no discomfort when bringing the image to mind and should notice a mental and physical shift that will clear the client’s mind of distressing thoughts, decrease heart rate, slow the client’s breathing and relax the body. The clinician will then have the client practice shifting “states” by thinking of something mildly disturbing and noticing how their body reacts, followed by imagining their space and noticing the mental and physical shift. The more the client uses this in and outside of session, the effect is strengthened and becomes easier to access when needed.

Container

This tool is used at the end of session to provide a mental holding space for whatever content is being processed to be placed until next session. It is also helpful when the client’s thoughts outside of session are such that they are too distressing for a client to manage at any given moment. The clinician will ask the client to imagine a container that is large enough to contain whatever the client needs to put inside and also comfortable enough so that whatever is placed inside will stay inside. The container should have a two-way system, in which big thoughts and feelings can be placed at once and small amounts can be accessed at a time. A client may choose a barrel with a spout at the bottom, or a jewelry box with a spinning mechanism to select one item at a time. Clients tend to get creative with this one! Just like the safe/calm space, the clinician will have the client practice using this tool in a similar way, noticing the physical and mental shift when placing thoughts and feelings inside. Clients will continue to “process” the material being targeted outside of session and it is essential that the client have this container to avoid undue distress in between sessions. Whatever the client chooses to place there will inevitably be retrieved and processed in session under the direction and care of the clinician.

There is no one size fits all resource. For whatever reason, a client may not find these two tools to be effective. There is no right or wrong here. The clinician and client can get creative and tailor the tools to fit each individual. Deep breathing exercises like Yogic Breathing, yoga stretching, aromatherapy and music can be just as effective. What is most important in EMDR treatment success is finding a clinician who will meet the client where they are and is willing to experiment with different tools and strategies to make the treatment process not only effective, but manageable.

If you are interested in learning more about EMDR or would like to schedule an appointment, reach out through the contact page or call our office.

This article was written by Tonya Nowlin, MA, LPC. To learn more about Tonya please visit her bio.

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EMDR & Bilateral Stimulation

Posted on by TriWellness in Blog

(It’s not just for trauma!)

Eye Movement Desensitization and Reprocessing (EMDR) has been best known for decades as an evidence based therapeutic intervention for treating trauma. In my previous post, Uncovering the Mysteries of EMDR, I explained the function and process of EMDR as it is used to treat traumatic memories/incidents. Since EMDR isolates and targets maladaptive neural networks, that process can be applied to other diagnosis, such as phobias/anxieties, grief and addictions. These maladaptive neural networks present as negative core beliefs, which carry over and negatively impact other areas of our lives.

Grief

Someone struggling with the loss of a loved one may develop the negative core belief, “I should have done something,” “I’m powerless,” or “I’m abandoned.” These are maladaptive thoughts that can carry over into relationships or work. If a person views their world through the lens that they have no power or control, they may not speak up for themselves at work, which can snowball into other problems. EMDR/Bilateral Stimulation can be used to desensitize that core belief, along with the strong emotions associated with it, and replace it with one that is more adaptive. As an example, a person who feels they “should have done something,” may be released from that and realize they did what they could, or maybe they can recognize what they can cannot control. These shifts in thought can enable individuals to grieve and process their loss in healthy ways.

Phobias/Anxiety

Someone with social anxiety may have the negative core belief, “I’m invisible” or “I’m not good enough.” In this example, an EMDR therapist can desensitize those maladaptive thoughts and reduce the unwanted emotions associated with those thoughts. Lastly, the therapist can help the client think of the situation adaptively and imagine themselves in future worst-case scenarios, feeling differently, while strengthening those positive neural networks with bilateral stimulation. Once treatment is complete, the client will no longer feel that anxiety in social situations.

Addiction

Someone who struggles with addiction may possess the core belief, “it’s not safe to feel,” or “I’m defective.” These thoughts would be treated in the same manner as my previous examples. What makes EMDR a stand-out treatment for addiction, is the ability to desensitize triggers that lead to using and reduce the urges. EMDR can also be used to strengthen adaptive, alternative behaviors and coping skills.

If you are interested in learning more about EMDR or would like to schedule an appointment, reach out through the contact page or call our office.

This article was written by Tonya Nowlin, MA, LPC. To learn more about Tonya please visit her bio.