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Resources to support you when things are tough

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NHS here stands for NHS Digital, NHS England, Department of Health and Social Care, Public Health England, NICE, MHRA, CQC, GPs and any other health professionals undertaking NHS-funded care. See full disclaimer

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Showing results for: "Healthy living", "Mental health" - NHS

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The NHS Apps Library helps patients and the public to find trusted health and wellbeing apps. These digital tools have been assessed by the NHS as clinically safe and secure to use.

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Resources to support you when things are tough

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Attention A T users. To access the menus on this page please perform the following steps. 1. Please switch auto forms mode to off. 2. Hit enter to expand a main menu option (Health, Benefits, etc). 3. To enter and activate the submenu links, hit the down arrow. You will now be able to tab or arrow up or down through the submenu options to access/activate the submenu links.

Our mobile applications (apps) provide self-help, education and support following trauma. We also have treatment companion apps, for use with a health care provider, to make treatment easier. There are apps for iOS and Android devices.

PTSD is a serious mental health condition that often needs professional evaluation and treatment. These apps are not intended to replace needed professional care.

Privacy Policy for Mobile Apps:

When you use a VA mobile app, no data that could be used to identify you is sent to VA or third parties. Any information that you enter into the app, such as names, phone numbers, addresses, images, or music, cannot be accessed, stored, or shared by VA.

VA mobile apps do collect anonymous information about how people use the app. It is only used to improve how well the app works. We can see what sections of the app people visit, for example.

We often use this information to correct technical problems in the apps. This information cannot be linked to any personal information about you and will never be shared with a third party.

PTSD is a serious mental health condition that often needs professional evaluation and treatment. These apps are not intended to replace needed professional care.

If you would like to turn off sending this anonymous usage information, go to the Settings menu, look for "Anonymous Usage Data," and flip the switch to the "off" setting.

VA uses some software analysis tools to help identify and prevent app problems. VA mobile apps do not share personal or identifying information with any of the vendors of these tools.

In using a VA mobile app, it is your responsibility to protect any information in the app once it is installed on your device. Setting a passcode on your device is recommended to help keep your information safe.

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Attention A T users. To access the menus on this page please perform the following steps. 1. Please switch auto forms mode to off. 2. Hit enter to expand a main menu option (Health, Benefits, etc). 3. To enter and activate the submenu links, hit the down arrow.

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With the aim to further open the taboo around death, dying, and bereavement, we partnered with our friend The Griefcase for a special project, wherein we invited Artists' and the public to submit an artwork in response to the theme Modern Mourning.

On this page you will find all of the artworks which were created in response - starting with the invited Artist' submissions, followed by the Open Submission response, and finishing with the selection of pieces which were made for a special 'One Minute Briefs' takeover of Modern Mourning.

We'd like to thank everyone who interacted with the brief, and took time to create an artwork to express their thoughts and feelings around loss. There are a range of perspectives, stories and voices here, all engaging with, and communicating what can be a very difficult thing to put into words alone.

If you'd like to view an artwork larger and read a few words about it from the artist, please click on the image to enlarge.

We've collected all of the submissions we received from you, and present them here in this Viewing Gallery, arranged in alphabetical order.

If you'd like to view an artwork larger and read a few words about it from the artist, please click on the image to enlarge.

We partnered up with Nick Entwistle at One Minute Brief's for one day, to run the Modern Mourning brief together and encourage conversation on Twitter. You can scroll through the entries we received for this below!

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With the aim to further open the taboo around death, dying, and bereavement, we partnered with our friend The Griefcase for a special project, wherein we invited Artists' and the public to submit an artwork in response to the theme Modern Mourning.

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Feeling stressed, anxious, low or struggling to sleep? Every Mind Matters can help with expert advice, practical tips and personalised actions to help stay on top of your mental wellbeing.

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My Mind - gaining confidence, blasting anxiety - Rise Above

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Tips on gaining confidence, blasting anxiety and general life stuff from the people who’ve been there. Remember, we’re in this thing called life together!

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Getting back to you 2021 with references

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Service update: We are currently experiencing extended waiting times for assessment in some parts of our adult service. Our team will review your referral as promptly as possible and where we have longer waits, someone will soon be in touch with you to discuss your needs.

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How do you think things might change if you responded to yourself in the same way you typically respond to a close friend when he or she is suffering? This exercise walks you through it.

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Community Roots Coronavirus Statement on how we are responding to and adapting our support at this unprecedented time.

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When I was in college, I went off to the mountains for a weekend of hiking with an older, wiser friend of twenty-two. After setting up our tent, we sat by a stream, watching the water swirl around rocks, talking about our lives. At one point she described how she was learning to be "her own best friend." A wave of sadness came over me, and I broke down sobbing. I was the furthest thing from my own best friend. I was continually harassed by an inner judge who was merciless, nit-picking, demanding, always on the job. My guiding assumption was, "Something is fundamentally wrong with me," as I struggled to control and fix what felt like a basically flawed self.

Over the last several decades, through my work with tens of thousands of clients and meditation students, I've come to see the pain of perceived deficiency as epidemic. It's like we're in a trance that causes us to see ourselves as unworthy. Yet, I have seen in my own life, and with countless others, that we can awaken from this trance through practicing mindfulness and self-compassion. We can come to trust the goodness and purity of our hearts.

In order to flower, self-compassion depends on honest, direct contact with our own vulnerability. Compassion fully blossoms when we actively offer care to ourselves. To help people address feelings of insecurity and unworthiness, I often introduce mindfulness and compassion through a meditation I call the RAIN of Self-Compassion. The acronym RAIN, first coined about 20 years ago by Michele McDonald, is an easy-to-remember tool for practicing mindfulness. It has four steps:

1. Recognize what is going on

2. Allow the experience to be there, just as it is

3. Investigate with kindness

4. Natural awareness, which comes from not identifying with the experience.

Practice RAIN with Tara Brach:

You can take your time and explore RAIN as a stand-alone meditation or move through the steps in a more abbreviated way whenever challenging feelings arise.

R-Recognize What's Going On

Recognizing means consciously acknowledging, in any given moment, the thoughts, feelings, and behaviors that are affecting us. Like awakening from a dream, the first step out of the trance of unworthiness is simply to recognize that we are stuck, subject to painfully constricting beliefs, emotions, and physical sensations. Common signs of the trance include a critical inner voice, feelings of shame or fear, the squeeze of anxiety or the weight of depression in the body.

Different people respond to the sense of unworthiness in different ways. Some might stay busy, trying to prove themselves valuable; others, fearful of failure, may become discouraged or even paralyzed. Still others may resort to addictive behaviors to avoid facing their shame and fear. Any of these strategies can lead to either defensive or aggressive behavior with others, or unhealthy attachment.

Some of us are at war with ourselves for decades, never realizing how our self-judgment and self-aversion keep us from finding genuine intimacy with others or enjoying our lives. One palliative caregiver reports that a key regret of the dying is not having been true to themselves. Rather than listening to and trusting our inner life, most of us try to live according to the expectations of others, which we internalize. When we inevitably fall short of the mark, we condemn ourselves.

Though it may sound depressing or overwhelming, learning to recognize that we are at war with ourselves is quite empowering. One meditation student described the trance of unworthiness as "...the invisible and toxic gas I am always breathing." As he became increasingly mindful of his incessant self-judgment and feelings of inadequacy, his aspiration to free himself from his painful inner prison grew.

A-Allowing: Taking a Life-Giving Pause

Allowing means letting the thoughts, emotions, feelings, or sensations we have recognized simply be there. Typically when we have an unpleasant experience, we react in one of three ways: by piling on the judgment; by numbing ourselves to our feelings; or by focusing our attention elsewhere. For example, we might have the sinking, shameful feeling of having been too harsh in correcting our child. But rather than allowing that feeling, we might blame our partner for not doing his or her part, worry about something completely different, or decide it's time for a nap. We're resisting the rawness and unpleasantness of the feeling by withdrawing from the present moment.

We allow by simply pausing with the intention to relax our resistance and let the experience be just as it is. Allowing our thoughts, emotions, or bodily sensations simply to be doesn't mean we agree with our conviction that we're unworthy. Rather, we honestly acknowledge the presence of our judgment, as well as the painful feelings underneath. Many students I work with support their resolve to let it be by silently offering an encouraging word or phrase to themselves. For instance, you might feel the grip of fear and mentally whisper yes in order to acknowledge and accept the reality of your experience in this moment.

Allowing creates a space that enables us to see more deeply into our own being, which, in turn, awakens our caring and helps us make wiser choices in life.

Victor Frankel writes, "Between the stimulus and the response there is a space, and in this space lies our power and our freedom." Allowing creates a space that enables us to see more deeply into our own being, which, in turn, awakens our caring and helps us make wiser choices in life. For one student, the space of allowing gave her more freedom in the face of urges to binge eat. In the past, whenever she felt restless or anxious at night, she'd start thinking of her favorite food-trail mix-then mindlessly consume a half pound of it before going to bed, disgusted with herself. Learning to recognize the cues and taking a pause interrupted the pattern. While pausing, she would allow herself to feel the tension in her body, her racing heart, the craving. Soon, she began to contact a poignant sense of loneliness buried beneath her anxiety. She found that if she could stay with the loneliness and be gentle with herself, the craving passed.

I-Investigating with Kindness

Investigating means calling on our natural curiosity-the desire to know truth-and directing a more focused attention to our present experience. Simply pausing to ask, what is happening inside me?, can initiate recognition, but investigation adds a more active and pointed kind of inquiry. You might ask yourself: What most wants attention? How am I experiencing this in my body? Or What am I believing? What does this feeling want from me? You might notice hollowness or shakiness, then discover a sense of unworthiness and shame masked by those feelings. Unless you bring them into awareness, your unconscious beliefs and emotions will control your experience and perpetuate your identification with a limited, deficient self.

Poet Dorothy Hunt says that we need a "...heartspace where everything that is, is welcome." Without such an attitude of unconditional care, there isn't enough safety and openness for real investigation to take place. About ten years ago I entered a period of chronic illness. During one particularly challenging period of pain and fatigue, I became discouraged and unhappy. In my view I was terrible to be around-impatient, self-absorbed, irritable, gloomy. I began working with RAIN to recognize these feelings and judgments and to consciously allow the unpleasantness in my body and emotions to just be there. As I began to investigate, I heard an embittered voice: "I hate living like this." And then a moment later, "I hate myself!" The full toxicity of self-aversion filled me.

Not only was I struggling with illness, I was at war with the self-centered, irritable person I believed I had become. Unknowingly, I had turned on myself and was held captive by the trance of unworthiness. But in that moment of recognizing and allowing the suffering of self-hatred, my heart began to soften with compassion.

Here's a story that helps to describe the process I went through. Imagine while walking in the woods you see a small dog sitting by a tree. You bend down to pet it and it suddenly lunges at you, teeth bared. Initially you might be frightened and angry. But then you notice one of its legs is caught in a trap, buried under some leaves. Immediately your mood shifts from anger to concern. You see that the dog's aggression sprang from vulnerability and pain.

This applies to all of us. When we behave in hurtful, reactive ways, it's because we're caught in some kind of painful trap. The more we investigate the source of our suffering, the more we cultivate a compassionate heart toward ourselves and others.

When I recognized how my leg was in a trap-sickness compounded with self aversion- my heart filled with sorrow and genuine self-care. The investigating deepened as I gently put my hand over my heart-a gesture of kindness- and invited whatever other feelings were there to surface. A swell of fear (uncertainty for my future) spread through my chest, followed by an upwelling of grief at losing my health. The sense of self-compassion unfurled fully as I mentally whispered, It's all right, sweetheart, and consciously offered care to the depths of my vulnerability, just as I would to a dear friend.

When the intention to awaken self love and compassion is sincere, the smallest gesture-even if, initially, it feels awkward- will serve you well.

Compassion arises naturally when we mindfully contact our suffering and respond with care. As you practice the RAIN of Self-Compassion, experiment and see which intentional gesture of kindness most helps to soften or open your heart. Many people find healing by gently placing a hand on the heart or cheek; others, in a whispered message of care, or by envisioning being bathed in warm, radiant light. What matters is that once you have investigated and connected with your suffering, respond by offering care to your own heart. When the intention to awaken self love and compassion is sincere, the smallest gesture-even if, initially, it feels awkward- will serve you well.

N-Natural Loving Awareness

Natural loving awareness occurs when identification with the small self is loosened. This practice of non-identification means that our sense of who we are is not fused with any limiting emotions, sensations, or stories. We begin to intuit and live from the openness and love that express our natural awareness.

Though the first three steps of RAIN require some intentional activity, the N is the treasure: A liberating homecoming to our true nature. There's nothing to do for this last part of RAIN; we simply rest in natural awareness.

The RAIN of Self-Compassion is not a one-shot meditation, nor is the realization of our natural awareness necessarily full, stable, or enduring. Rather, as you practice you may experience a sense of warmth and openness, a shift in perspective. You can trust this! RAIN is a practice for life-meeting our doubts and fears with a healing presence. Each time you are willing to slow down and recognize, oh, this is the trance of unworthiness... this is fear... this is hurt...this is judgment..., you are poised to de-condition the old habits and limiting self-beliefs that imprison your heart. Gradually, you'll experience natural loving awareness as the truth of who you are, more than any story you ever told yourself about being "not good enough" or "basically flawed."

A friend of mine was sitting with her dying mother while she was in a coma. At one point the mother opened her eyes, looked at her daughter with great lucidity, and said "You know, all my life I thought something was wrong with me." She closed her eyes, sank back into a coma and died shortly thereafter. For my friend, her mother's words were a parting gift. They inspired her to dedicate herself to the mindfulness and self-compassion that frees us.

We each have the conditioning to live for long stretches of time imprisoned by a sense of deficiency, cut off from realizing our intrinsic intelligence, aliveness, and love. The greatest blessing we can give ourselves is to recognize the pain of this trance, and regularly offer a cleansing rain of self-compassion to our awakening hearts.

This article also appeared in the August 2014 issue of Mindful magazine.

In her new book, Tara Brach helps break a trail through the dense forest of anxiety with the practice of RAIN. Read More

Psychologist and longtime meditation teacher Tara Brach discusses why self-compassion is more essential for our well-being than ever. Read More

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Feeling Overwhelmed? Remember RAIN - Mindful

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When I was in college, I went off to the mountains for a weekend of hiking with an older, wiser friend of twenty-two. After setting up our tent, we sat by a stream, watching the water swirl around rocks, talking about our lives.

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Mi-Psych | Mindfulness & Clinical Psychology Solutions

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Evolution is a powerful force that continues to shape and develop our bodies and brains. Indeed, the human brain has evolved in clever ways that have given us cognitive abilities that no other species has. For instance, the human mind is capable of overcoming hugely complex challenges in the physical world. However, unlike other animals, our evolution has led us to inherit a (partially) flawed system: We are stuck with a brain that we did not design and this inherited 'evolved' brain is capable of creating intensely negative and reactive emotions that many of us find very difficult to understand or manage. Worse, this often contributes to us reacting in ways we do not necessarily want and we may even direct these intense negative emotions at ourselves (!).

We can become triggered by unwanted anxieties about the future, we can be haunted by pains of our past (making them feel as though the past is happening again NOW), and we can attack ourselves with our 'inner-critics'. We can become distracted by greed (at the expense of us being the best versions of ourselves that we can possibly be), and we can become fixated on the unrelenting pursuit of goals that do not truly matter (in an attempt to avoid aspects of ourselves that we to not want to acknowledge). All of these can lead us to behave in unworkable ways that may make situations worse for ourselves or others (!).

On this page you will learn about how our minds are wired, and why we do many of the things that we do, and how mental health difficulties emerge and are maintained. You will then be well-placed to learn ways to soothe your Threat and Drive systems and generate a sense of calm, comfort, peace and resilience, so that you can be more free to choose how you respond to challenging emotions (such as anger, fear, pain, disappointment, sadness, and loneliness), difficult internal experiences (e.g., painful memories, negative predictions, anxiety-based imagery, or harsh judgements and self-criticism), and any other situation that you may find personally challenging.

Although the information on this page is specific to the brain's 3 emotion regulation systems, there are also many important individual factors that contribute to how these systems function (and how challenging it may be for an individual to regulate these systems). Importantly, we find that the common fears, blocks, and resistances that individuals often have around helping themselves work through difficult emotional experiences, are directly related to these developmental factors.

In particular, we know that the quality of the attachment bond between an infant and primary care giver shapes brain development and contributes to a person's emotional regulation capacities (and this in turn influences relationship difficulties that they may encounter in adulthood - with others and with the Self). Similarly, we know that exposure to adverse events and toxic stressors in childhood play a role in brain development, coping skills, and resilience. Finally, it is important to appreciate how both of these factors relate to our Window of Tolerance , which is loosely defined as the zone of arousal in which we are able to function most effectively given the demands of every day life.
I encourage you to read the above articles to inform yourself about (and to reflect upon) how your experience of these developmental factors impacts on your brains 3 emotion regulation systems.
Our Tricky Brains

Our brains have evolved to enable us to solve amazingly complex problems: We can create cures for medical issues, we can send humans into space, and we have created amazing technologies (like smartphones and the internet) which allow us to learn, connect and be entertained. Despite the evidence of our prowess over the physical world, we are still no closer to solving the problems of our inner worlds. We cannot use the same problem-solving logic that works in the physical world to permanently address the internal suffering we can experience in our inner worlds.

Our 'tricky' brains have been shaped by evolution for us (not by us). So many of the difficulties humans experience are not things that anyone would ever think to include if they were asked to re-design a brain from scratch. Think about this: Our tricky brains can produce scores of unwanted thoughts, unwanted images and unwanted emotions ( and thousands of these events can happen on a daily basis!). Yet, we did not choose to have brains that function in this way. Equally, we may struggle with conflicting motivations or desires that may not be helpful. Again, we did not choose to have brains that function in this way (it's not our fault - evolution shaped our brains this way).

We can become triggered by unwanted anxieties about the future, we can be haunted by the pains of our past (making them feel as though the past is happening again NOW), and we can attack ourselves with our 'inner-critics'. We can become motivated by greed (at the expense of us being the best versions of ourselves that we can possibly be), and we can become fixated on the unrelenting pursuit of goals that do not truly matter (in an attempt to avoid aspects of ourselves that we to not want to acknowledge). Yet, we did not choose any of this.

As discussed in greater detail in the articles how to deal with negative thinking and the Threat System, our brains respond to external threats and internal threats in exactly the same ways:

In addition to the way evolution designed and shaped our tricky brains (which we did not choose), we also did not choose our family of origin, nor did we choose any of the adverse life experiences that have shaped us. We all have brains that respond to 'perceived threats' in extremely powerful ways, and we all have brains that have been affected (for better or for worse) by our upbringings. For instance, we know that our early attachment bond with caregivers provides emotional learning experiences that shape brain development and emotion regulation, and that the impacts of these experiences can continue throughout adulthood (e.g., how much we perceive others as predictable and trustworthy, how we relate to others in relationships, and how we care for ourselves during times of distress).

Yet, despite all of this, just as we are responsible for what we make of our lives, we are all still individually responsible for how we regulate our emotions and respond to our tricky brains and life's challenges. Moreover, it could be said that we are all united in this life together by several themes: We all experienced being born, and we all will experience dying. We all have hopes and dreams. We will all experience pains, fears and sadness. We will experience joys, and we all will experience setbacks, disappointments and difficulties. In other words, our evolution, 'tricky brains', and our common humanity (with all of its ups and downs) unite us all.

By keeping in mind just how tough life can be for us all at times, we are more likely to be able to access the best versions of ourselves to support others (and ourselves) in times of distress. However, being the best version of ourselves also requires that we fully understand how our own tricky brains are wired. This means understanding how our motivational systems (and the bugs and feedback loops in the brain caused by evolution) mix with our personal life experiences to shape our perception of the world, ourselves and others.

The 3 Systems

Professor Paul Gilbert (who has been knighted Order of the British Empire for his incredible contribution to the field of Psychology) proposed that we have three main kinds of emotion regulation systems, and that adverse early experiences can lead to an unbalance between these systems. This leaves us sensitized to distress caused by fears and anxieties; self-criticism caused by failures; and, deep feelings of shame about things we have done, and/or about things over which we had very little control.

Although we all manage our emotions by switching between the following systems, as will be discussed, most psychological difficulties are caused by an overuse of the Threat and Drive systems (and an under-use of the Soothing system) to manage both actual and perceived threats.

The Threat System (Detection & Protection)

Our Threat System is very powerful: it involves stress-hormones such as Cortisol and Adrenaline. It can activate powerfully motivating bursts of arousal that can alert us to threats and can motivate us to take action. The Threat System responds to external inputs (i.e., problems in the external world) and also internal inputs (e.g., imagery, emotions, thoughts, memories, judgments, predictions etc). It does this by creating powerfully motivating feelings of anger, anxiety, fear or aversion in response to potentially threatening stimuli. The behavioural ramifications include: the Fight-Flight response (which leads us to attack or withdraw), to 'freeze' or submit (which can both lead to feelings of shame), or to engage in self-attacking and self-criticism.

The Threat System has been fine-tuned by evolution over thousands of years (those with better Threat Systems were more likely to survive long enough to pass on genes and help raise young). This means our brains have evolved to detect threats very quickly and to mobilise a response (by diverting our energy and attentional resources toward eliminating the threat). This all happens very quickly to ensure our ultimate survival ( think: 'survival of the fittest!'). The Threat System has thus been shaped by evolution to keep us safe. It operates on a 'better safe than sorry' principle - it is reactive because its aim is to protect us (to keep us alive), by scanning for and identifying all kinds of threats ( even if it gets things wrong, sometimes - which it does!).

Research shows that we are biased toward processing threat-based information: We know that negative information captures our attention, thinking, and memory much more powerfully than does positive information (this is referred to by researchers as a 'negativity bias'). For instance, we feel the sting of being reprimanded much more powerfully than we feel the joy of praise. We also know that threat-based emotions (fear, anger, disgust) organize our brain and bodies in powerful ways that motivate us to 'protect' ourselves and 'eliminate the source of threat' in order to 'stay safe!'. And this all makes perfect sense, from an evolutionary point of view ( remember: 'survival of the fittest'!).

Although this may have been very helpful when having to fight a saber-toothed tiger or a dinosaur, in modern times, it is terribly unhelpful when we are faced with: Having emotions or memories that we would rather not have (e.g., trying to forget the painful past); when we are anxious about trying to solve future problems; when we are trying to do something completely incompatible with Threat, such as when we are trying to stay present and connect with others (or when we are simply lying in bed trying to fall asleep!). What ends up happening is our Threat Systems hijack the situation and worse, if we cannot solve the problem - WE may become the source of the problem (and the target of our Threat System).

So, when balanced with the two other systems, the threat system helps alert us to potential threats and obstacles, and helps to help keep our lives moving in desired directions. However, because it is one of the brain's most powerful system (remember: it's all about survival!) it is easy for this system to take up more than its fair share of mental and physical energy. Due to our brain's ability to imagine and ruminate, and because the Threat system responds to internal inputs (like imagery, thoughts, memories, judgements, predictions etc), it is possible to keep this system running even in the absence of any actual threat. This means that if we spend lots of time living unnecessarily in a state of 'threat' our worlds will be experienced as a potentially unsafe. This can make the world seem an unnecessarily anxiety-provoking, exhausting, or an overwhelming place to be. This can lead to toxic stress and a range of mental health difficulties.

You can read more about your brain's threat system and its triggers, here.

The Drive System (Resource Acquisition & Achievement)

The Drive System is a motivational system that also has roots in our evolution, in that it drives us towards the things we want or need (or, at least, things that we believe we need) in order to prosper. The Drive System alerts us to opportunities for pursuing goals and securing resources, and helps us focus and maintain our attention on such pursuits. Like the Threat System, this system can be powerfully motivating and can narrow our attention to focus on whatever we are pursuing - but this can become tricky especially when the blind pursuit of our goals is actually causing harm to ourselves or others. So, the Drive System can lead to life-enhancing, workable, values-informed activities OR it can lead to actions that may reinforce our problems (and may inadvertently make them worse, as will be discussed).

In the Animal Kingdom, Drive looks like this: The quest to secure Food, Shelter, Comfort, and Territory (e.g., a bird focused on finding sticks to build a nest, a squirrel hoarding acorns for the winter, dogs fighting over a bone, spiders building a web etc). For humans living in modern societies, Drive looks like this: The quest for Social Rank and Status, Competitiveness, Achievement. In other words, in humans, the Drive System is often about: 'Getting Things Done' (doing more, being more, earning more, & having more), and achieving a high rank either socially or in the eyes of other individuals.

The Drive system is highly influenced by the brain chemical Dopamine. Dopamine is a 'reward chemical' and we experience a flood of Dopamine, whenever we achieve something that we set out to achieve. In other words, the drive system is being utilized whenever we develop powerful cravings for the intermittent rushes of pleasure (produced by Dopamine) that come from achieving our goals.

When in balance with the other two systems, the drive system can help keep us activated in the pursuit of important life goals. However, at the extreme, Drive can lead to addictive and compulsive behaviours (e.g., chasing unrequited love or the 'high' associated with drugs, or compulsive behaviours people engage in order to avoid anxiety), much like the addictive drug cocaine (which also stimulates the dopamine system!). The Drive System often also leads people to overcompensate for feeling bad about themselves which can lead them to pursue achievement in unrelenting and rigid ways (causing perfectionism / control issues, stress, burnout and depression).

The Darkside of Drive: Free Dopamine

As you will discover, Drive processes can become very problematic in humans. Although people are happy to 'pay' for new, novel, fun, exciting, or exhilarating experiences that stimulate reward chemicals in the brain such as dopamine, we can also experience Dopamine for FREE whenever we achieve a task (even if this task was set by ourselves!).

For instance, imagine you 'decided' to scrunch up a piece of paper and throw it into a garbage bin from afar: Let's say that on the first throw, you miss (you throw it too far to the left); You also miss your second throw (it's a little too far to the right). Then, you readjust your aim and ... 'BINGO!' - You successfully throw it into the bin! YES! You did it! (You now will now likely feel some combination of either 'resolved', 'satisfied', 'accomplished' or 'relief'. This is pleasurable rewarding experience is in part caused by DOPAMINE!).

Yet, why did rewarding feelings arise upon the successful completion of this goal? Because YOU 'chose' that throwing the paper into the bin was a worthy endeavour. This is how humans use their drive systems to get 'FREE DOPAMINE'.

This is a trivial example that for most of us would likely only produce a tiny amount of dopamine. But it is instantly gratifying - and possibly more so, than putting the effort into (say) reading all of the words on this page (!). However, when combined with the seductive short term benefit (in terms of the feeling of 'relief' that comes from a reduction in 'threat') that engaging in avoidance behaviours bring, the reinforcing effects of dopamine can quickly become complex processes that maintain psychological difficulties (!)

For example, when someone with OCD follows a rule they have created, they experience the achievement of that rule (plus relief) = Dopamine. When an anxious person avoids a situation, they experience relief (Dopamine). When someone with an Eating Disorder follows a rigid rule around food (or their weight), this self-prescribed 'achievement' is being rewarded (in part) by dopamine.

Think for a moment about how you 'set things up' to be rewarding in your life. Consider just how much dopamine can drive all of your behaviours - the good (workable, goal-directed approach behaviours) and the bad (your unworkable avoidance-related behaviours).

Threat-Based Drive

Many people tend to be stuck oscillating primarily between the Threat and the Drive systems (almost every Drive action that is pursued rigidly is heavily motivated by a deep desire to escape a Threat vs simply pursuing an action for the sake of the pleasure it brings). In other words, many people go between the torment of Threat and its temporary relief via rigid Threat-Based Drive actions. In the short term, this is very rewarding. After all, we are pain averse, pleasure-seeking creatures. However, this cycle can become exhausting in the long term because it leaves no space for failure (because failure triggers Threat), and by extension, no space for peace and contentment with what 'is'.
Technology is designed to be addictive - it stimulates the reward circuitry of our brains. Pressing the 'on' button on your mobile device gets you a result (the screen 'pops' to life with vivid blue light). Pressing 'enter' on a google search, gets you a result. Swiping down through Youtube, offers further videos to stimulate. Checking a social media or email account gives you a result - this result subtly increases your engagement with that platform over time (dopamine).
However, this can be a very difficult pattern to recognize because it involves these ancient systems. Threat feels 'bad' and relieving Threat (via Drive based activities) involves the temporarily distracting effects of the activity and the temporarily rewarding effects of Dopamine.

Politicians and Advertisers know this, and so too should YOU: By triggering Threat, they get you to 'do' something (Drive) which makes you feel better about the Threat. For instance, Politicians are often seen attempting to manipulate vulnerable people with messages of "Fear, Threat, Doom... blah, blah ... oh, and by the way: VOTE FOR ME!" (This is the 'Drive' component of their Threat-based message!).

Advertisers often prey on these evolutionary systems by triggering fears and insecurities (that surprise, surprise: their product is designed to help you alleviate!), or they strive to generate cravings (Drive) in you to buy the next 'shiny' object or experience (that you often didn't know that you needed before you watched the advertisement).

Threat-Based Drive & Mental Health Issues

Many mental health problems involve an overuse of the Threat and Drive systems. For example, we know that individuals with significant depression may experience not only low moods, but also low motivation and negative feelings towards one's self, tend to overuse their Threat Systems in the form of relying on their 'inner critic' to motivate themselves to 'take action' (Threat-based Drive). But more than often, what this does is it inadvertently increases their experience of distress (which increases stress hormones such as cortisol and adrenaline), and this makes failure more likely. And because we know that failure triggers Threat ("I don't like myself AND now I am a failure as well..."), we now have the perfect recipe for agitation, self-criticism, and hopelessness which often leads to self-hatred and suicidal thoughts.

People with "I'm not good enough" / "I'm not Enough" / "I'm a Failure" often utilize the Drive system in unbalanced ways to feel good about one's self. Although this is understandable, this can lead to problems. For example, by engaging in the relentless pursuit of achievement in order to feel 'better' about one's self (' do more', 'be more', 'have more...'), people often over utilize the Drive System and experience high stress as a result. This is because the threat of failing to achieve can trigger threat via feelings of disappointment, shame, and one's inner-critic, which inadvertently triggers the Threat System. This becomes a never-ending spiral of suffering. Threat-based Drive is always inevitably a recipe for unhappiness, because when you fail to achieve (which is inevitable, because no one can achieve 100% of the time - people make mistakes AND so much is out of our control!) you will trigger Threat - because whenever you come at Drive from Threat and fail, failure triggers Threat via self-criticism.

People experiencing Anxiety commonly use their Threat & Drive systems. Yet, utilizing the Drive System to reduce any threat ( 'do more, be more, achieve more') only produces short term relief . When Drive is used to escape Threat, it often leads to ongoing difficulties. This is because Threat-motivated Drive actions are essentially an elaborate avoidance strategy ( they only work until they don't... then, you're back at Threat again).

Of course, given that anxiety feels terrible it is completely understandable that people who are experiencing anxiety are often highly motivated to avoid the imminent source of Threat ( after all, anxiety feels 'bad'). However, the avoidance of anxiety (or its triggers) only ever works in the short term - avoidance does not ever completely eliminate anxiety forever, and meanwhile the actions people engage in while avoiding often leads to them missing out on living a meaningful existence.

Moreover, in the long run, avoidance inadvertently results in an increase of anxiety (because we are teaching ourselves we 'cannot cope'). Meanwhile no skills for managing anxiety are learned, and the Threats continue to circulate in the mind, which results in increased activity in the Threat system. So, although avoidance may reduce anxiety temporarily, in the long run, it makes makes anxiety worse. Unfortunately, this will likely be perceived as a failure ( '"What's wrong with me!?") which may lead to self-criticism and hopelessness, which in turn may trigger ...Threat ( and the cycle continues).

Obsessive Compulsive Disorder (OCD) is also directly related to a ping-pong between the Threat-Drive Systems. Remember the 'free dopamine' example in which we created a goal / rule for ourselves to successfully shoot a piece of paper into a garbage bin ? When we succeeded, we felt 'good'. This is because, set ourselves a goal and achieve it (or whenever we make a rule and stick to it), we will experience FREE DOPAMINE ! ! !

With OCD, people set themselves arbitrary rules to follow. E.g., "I must turn off/on a light 150 times before I can go to sleep, else something bad will happen!". Often these compulsive behaviours are labelled 'rituals'. But essentially, they are behaviours derived from a Threat-based Drive rule, in that if someone follows their self-prescribed rule (and succeeds), they will experience relief (dopamine & stress reduction), even though they created the rule, themselves (!). Because Threat does not feel good and because dopamine does feel good, this is a very seductive cycle: a) Feel Threatened, b) Create Rule and follow it, c) Feel relief (or even good) about that! (and thus, ... receive dopamine!).

Here's where it gets tricky: In OCD, when people take the 'good feelings' (eg relief) that result from following a rule or engaging in a series of self-prescribed actions as evidence that they are doing the 'right thing' (this is called Emotional Reasoning), this leads to a seductive pattern emerging. In the above example of ' turning on/off a light 150 times to prevent bad things from happening ', when the relief of performing the action is associated with the observation the following morning that nothing 'bad' actually happened during the night, we now have a highly complex and challenging compulsive Threat-Drive pattern emerging (i.e., falsely associating the relief and the possibly even 'good feelings' that follow completing a self-prescribed action, along with the fact that 'nothing bad happened' - when really, neither are associated).

Similar processes can underpin the rigid rule-following in Eating Disorders, the Threat based safety-behaviours and rituals in Psychosis, the 'worrying' in Generalized Anxiety Disorder (GAD), and many of the other mental health difficulties people can commonly experience.

So, as you can begin to see - an overuse of the Threat & Drive systems can really get us stuck. The Threat-based Drive 'ping-pong' will lead to exhaustion, anxiety, shame, anger, self-criticism, and hopelessness. All of these can have a massive toll our stress levels, our moods, and our relationship with ourselves and others. Clearly there can be no peace with these two systems unless their use is balanced with the third system:

The Soothing System (Safeness, Caring, Contentment)

Like the Threat and Drive Systems, we come into this world hard-wired with Soothing Systems. In evolutionary terms, the Soothing System is our Mammalian Care-Giving System. Often, the Soothing System operates naturally when there are no threats to defend against and no goals that must be pursued. This system taps into feel good neurochemicals such as oxytocin, endorphins, and opiates.

Unlike the Threat and Drive Systems which activate us, the Soothing System can deactivate us. The Soothing System is associated with peaceful states - feelings of being safe, calm, peaceful, and content. The Soothing System allows us to soothe ourselves, and it also allows us to soothe others. It is linked with experiences of giving/receiving care, affection, acceptance, kindness, warmth, encouragement, support and affiliation. We now know from the research that these behaviours can downregulate and weaken the toxic effects of the Threat System. In this way, the Soothing System can bring us a sense of calm, safeness, and peace.

Sometimes people who have been overutilising their Drive Systems have misconceptions around activating their Soothing System because they believe that if they were more accepting of themselves, they would simply 'give up' on all of their pursuits and would never achieve anything. This is hugely inaccurate. Whereas Threat-Based Drive is a weakness ( it only works temporarily - until you fail - because failure inadvertently triggers Threat via self-criticism), approaching Drive activities from a place of Soothing can provide you with a rich source of strength. If you are able to support, nurture and soothe yourself, you are more capable of being there for yourself if you fail ( and you will eventually fail or will make mistakes, because nobody is perfect 100% of the time). This means you will be able to handle disappointment without spiraling into self-criticism and self-attacking or shame. You will be able to meet yourself wherever you are (emotionally and at whatever your skill level) and you will be able to understand, support, nurture, and encourage yourself to learn from your mistakes and get back out there and try again (if that is important to you). By relating to yourself in this way, you are not motivated by fear or your Threat System. In fact, you may even be more comfortable with yourself which means that you can do a better job. Activating your Soothing System makes you more resilient in the face of life setbacks. Soothing is a source of strength, not a vulnerability.

However, unfortunately, for many people, the Soothing System is often both hugely misunderstood and underutilized, or it is completely blocked. This is particularly true for individuals with difficult family upbringings such as attachment wounds, or with a history of complex trauma. For example, due to our developmental histories, or painful emotional or interpersonal experiences (such as childhood experiences of shame, rejection, bullying, parental hostility or parental unresponsiveness), the very behaviours and emotions that associated with caring or safeness (warmth, closeness, and soothing) can unfortunately inadvertently trigger a sense of Threat - not safeness!

As previously discussed, an imbalance in these three Systems can lead to mental health problems. And we know that individuals who underutilize their Soothing System often also experience intense shame and self-criticism which triggers an excess of cortisol and stress hormones and this (for example) can result in hostility, suspicion or defensiveness, which can greatly interfere with their relationship with both themselves and others.

Luckily, being able to tap into the Soothing System involves an established set of skills. Thankfully, Soothing skills can be learned and this fact is backed by extensive scientific research. If you believe that you are over utilizing your Threat or Drive systems or if you would like to learn more about how you can tap into your Soothing System - I recommend working with a Clinical Psychologist who is trained in Compassion Focused Therapy (CFT).

What is CFT?

Compassion Focused Therapy (CFT) was developed to help those with mental health issues that are maintained by feelings of shame or self-criticism. CFT is based on evolutionary psychology and the latest neuroscience of emotions. It teaches practical skills to help people bring balance to the brain's three emotional systems so they can self-soothe and deal with difficult emotions such as Anger, Shame, Anxiety, Fear, Depression, and Self-Criticism. A major component of CFT is to work with the Fears, Blocks, & Resistances (FBRs) to working with the Soothing System. These FBRs are essentially viewed as being outdated (but understandable) protective strategies that were once helpful (but which are no longer helpful because their consequences now play out in very complex and undesirable ways). These FBRs are all completely understandable once the impacts of one's developmental history and one's early learning about positive emotions such as Soothing are considered.
Interested readers are encouraged to read more about this in the following articles:
Further Resources:

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Your Brain's 3 Emotion Regulation Systems | Learn to Soothe Yourself

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Evolution is a powerful force that continues to shape and develop our bodies and brains. Indeed, the human brain has evolved in clever ways that have given us cognitive abilities that no other species has. For instance, the human mind is capable of overcoming hugely complex challenges in the physical world.

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We’re Mind, the mental health charity | Mind

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We're Mind, the mental health charity. We're here to make sure no one has to face a mental health problem alone.

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Anxiety is a state of chronic worry that keeps us fixated on imagined future events. Anxiety differs from stress in that it manifests as a physical or emotional response even in the absence of a stressor. Mindfulness and meditation can ease anxiety. The healing begins with awareness, and an understanding of the facts about anxiety.

Understanding Anxiety

Occasional short-lived anxiety is a normal part of life. Butterflies in your stomach encourage you to prepare for your upcoming job interview, or alert you to risky situations. But when anxiety is chronic, it's problematic. Chronic anxiety is a stress response that's disproportionate to the reality of the situation. This type of anxiety is far removed from a current stressor. Instead, it's triggered by memory of past stress or anticipation of future stress.

Chronic anxiety grows if it's not addressed. Anxiety that interferes with enjoyment of daily life possibly qualifies as a clinical anxiety disorder. The five most common types of anxiety disorders include the following:

If you have anxiety or an anxiety disorder, you're not alone. Anxiety is the most common mental illness worldwide. In the United States alone nearly 20% of the adult population has been diagnosed with an anxiety disorder, and even more experience chronic anxiety to a lesser, but still troubling, extent.

Anxiety manifests in physical, cognitive and emotional ways. If you're anxious, you've likely experienced several of the following symptoms:

Physical Symptoms:

Emotional Symptoms:

Cognitive Symptoms:

It's tempting to speculate on the cause of anxiety. We may blame past traumatic events, social media, social phobias, stress at the office, or relationships. Yet looking back to question the past does nothing to ease our worry. In fact ruminative thinking can be a source of greater anxiety. The secret to relief lies not in identifying a past cause, but in addressing our present state of mind.

To crack the code on becoming less anxious, we must begin with awareness. Understanding anxiety and what gives it power allows us to take power back. Only then can we live a life of freedom, peace and ease.

Anxiety Fact Number 1: We Don't Always Know We're Anxious

Many of us are anxious without even realizing it. It's only after the panic attack or traumatic life-changing event that we look back with clear eyes and realize we've been anxious all along. By applying mindfulness to current sensations in our body and mind, we can identify our anxiety and do the work to ease it before we boil over. Noticing our anxiety isn't about judging or self-critiquing, it's about getting to know ourselves better.

The Mindful Solution: Become Aware of Your Anxiety

When we're mindful of our anxiety, we have the opportunity to make changes. Because anxiety manifests physically, cognitively, and emotionally, we must apply awareness to each of these areas.

Deepen your awareness of body and mind by pausing for the following mindfulness exercise:

Anxiety Fact Number 2: Anxiety Thrives When You're Not Present

For anxiety to function it requires the mind to be in the past or the future. This is especially true of anxiety that's related to past trauma, or anticipatory anxiety which is related to fear of upcoming events. Studies show those who experience anxiety have a negativity bias when it comes to future thinking. If you're anxious, you think the worst is yet to come and you have difficulty seeing things any other way.

The trouble with living in the past or the future is it keeps us separated from reality. It also keeps us separated from the only moment in which it's possible to experience joy, contentment and peace - the present.

The Mindful Solution: Get Present

All types of meditation keep us in the here and now, but a body scan is a very good way to get grounded in the present. Focusing on the physical form of our body, the stability of the earth, and the connection between the two settles the energy of anxiety.

The next time you notice your mind is in the past or future, try the following mindfulness exercise:

Anxiety Fact Number 3: Anxiety Blinds You to What's Going Right

Although it doesn't always seem like it, nothing is ever 100% negative. In every moment, there's something going right. This positive occurrence could simply be the fact that we're breathing and our heart is beating. When we're anxious, we're blinded to the positive. Our negativity bias not only applies to imagined future events, but prevents us from recognizing anything positive that's happening in the present.

The Mindful Solution: Practice Gratitude

We can mindfully counteract the habit of negative thinking by training the mind to be more aware of what's good. The best way to do this is by practicing gratitude. Gratitude protects the mind from anxiety by decreasing self-critical thoughts and increasing self-compassion.

To counter anxiety with gratitude, try the following mindfulness exercise:

Anxiety Fact Number 4: Anxiety is a Dysfunction of the Amygdala

The amygdala is the part of our brain that controls reaction to fear. Fear is brief, focused on present stimuli, and helps us avoid or escape danger. Anxiety on the other hand is a sustained hyperarousal in response to uncertainty, and often focused on an imagined future scenario. Rather than being helpful, anxiety prevents us from acting and encourages unhealthy avoidance. Scientists are beginning to understand anxiety as hyperactivity of the amygdala.

The Mindful Solution: Meditate Daily

Meditating daily changes the structure of the brain via a phenomenon called neuroplasticity. Specifically, meditation calms activity in the amygdala, even shrinking this area of the brain over time. This makes us less reactive to stimuli that would otherwise provoke our anxiety. Just five minutes of daily meditation creates lasting change.

If you're new to meditation, begin with breath awareness using the following mindfulness exercise:

Anxiety Fact Number 5: Anxiety Relies on Attachment to Your Thoughts

For anxious and catastrophic thinking to get the best of us, we have to believe what we think. Without mindfulness, we become so enmeshed in our own thoughts, we leave very little room for perspective. We identify with our thoughts and emotions. The imagined becomes real, and we lose the ability to be self-reflective. Self-reflection mitigates anxiety by provoking insight and self-regulation.

The Mindful Solution: Learn to Mindfully Doubt Your Thoughts

With mindfulness, we learn to create space between thoughts and the self who experiences the thought. By creating distance between ourselves and our thoughts, we're able to be self-reflective. We leave room for the possibility that our thoughts may not be true. Each thought becomes less precious, and we learn to lovingly let go of thought patterns that aren't in our best interest.

To kindly distance yourself from your thoughts, try the following mindfulness exercise:

Anxiety Fact Number 6: Anxiety is not a Permanent State

When we're experiencing anxiety it can feel like a permanent, fixed state. We feel trapped in our anxiety as if it's boxing us in, and as if there's no escape. The truth is, anxiety, like all emotions, has a shelf life. It comes and goes and is always changing. Simply remembering there's potential for anxiety to transform can kick start the process of change.

The Mindful Solution: Remember All Things are Impermanent

The nature of all things is to change. With mindfulness, we work to ensure this change is for the better. When anxiety causes the world to feel as though everything is solid and fixed, remembering how much we've already changed can open the door to an equally transformative experience in the future.

To be reminded that all things, including your anxiety, will someday change, try the following mindfulness exercise:

Anxiety Fact Number 7: You are Not Alone in Your Anxiety

To function, our pain and anxiety requires us to think we're alone and separate from others, but it's just not true. Statistics tell us nearly 1 in 3 people will experience chronic anxiety in their lifetime. Of the 7.6 billion people on this planet, as well as those who have been here before us, it's impossible we're alone in our pain. Whatever anxious feelings you're experiencing, there are countless others who feel the same way. Infinite others have felt this way before, and have recovered and healed.

The Mindful Solution: Practice Compassion for Yourself and Others

Recognizing you're not alone in your suffering softens your view of the self as separate from others and helps ease pain. Mindfulness, especially mindful compassion practices, increase our awareness of the human-ness of our experience and our connection to others. Sharing our humanity in this way reduces anxiety's power by broadening our perspective.

To ease your anxiety by opening your heart to compassion, begin with the following mindfulness exercise:

Anxiety Fact Number 8: Meditation Isn't Always the Only Solution

When anxiety is at clinical levels or rooted in past trauma, mindfulness can potentially increase discomfort by drawing attention to anxious feelings in the body or mind. If you have an adverse reaction to any of the above mindfulness exercises, it's nothing to be ashamed of. Meditation alone is not always enough to ease our pain. What's important is that we notice, and adjust our mindfulness practice accordingly.

The Mindful Solution: Seek Professional Help When Needed

Reaching out to a trauma-informed meditation teacher, counselor, or therapist is a very mindful thing to do! Your practice will benefit when you learn to work at a level that soothes rather than stimulates your anxious mind. When a mindfulness or meditation practice is not the sole solution to your anxiety, it can still be an important piece of a healthy, comprehensive anxiety solution.

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8 Facts About Anxiety (and their Mindful Solutions) | Mindfulness Exercises

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Anxiety is a state of chronic worry that keeps us fixated on imagined future events. Anxiety differs from stress in that it manifests as a physical or emotional response even in the absence of a stressor. Mindfulness and meditation can ease anxiety. The healing begins with awareness, and an understanding of the facts about anxiety.

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Trauma is one of the leading threats to a human's physical and emotional health. While adults can be affected by traumatic life events after age 18, childhood ACEs (Adverse Childhood Experiences) can have the greatest effect on our lives. We've chosen seven podcast episodes that can help you better understand the deep-seated effects of ACEs and stay trauma-informed this year.
Please note: the following episodes may contain instances of abuse, trauma, or mature language. Listener discretion is advised.
How Childhood Trauma Affects Health Across A Lifetime by Nadine Burke Harris

Dr. Nadine Burke Harris is emphatic about protecting children's mental health, specifically in low-income areas of the United States. During her TedMed talk, Dr. Harris addresses the single largest public health threat we are facing today: childhood trauma.

The CDC found that childhood trauma dramatically increases the risk of death for adults - an almost 20-year difference in life expectancy. ACEs affect brain development, the immune system, hormones, and even the way our DNA is read. Studies also show that children living at or below the US poverty level are much more likely to experience ACEs from birth to age eighteen.

Listen to Dr. Harris' TedTalk about acknowledging, treating, and preventing childhood trauma in our nation.

iTunes | Spotify | YouTube

A Crash Course on Trauma-Informed Teaching by Truth for Teachers

How do you cultivate and maintain a trauma-sensitive classroom? Often times, we may mistake our students' negative actions as personal or intentional. In reality, they may be responding to their current or past trauma.

In this episode of Truth for Teachers Podcast, Angela Watson offers a simple guide to shaping a trauma-informed classroom. This includes simple preventative and interventive measures as well as the importance of setting boundaries.

iTunes | Spotify | Listen online

Traditional Parenting vs. Trauma-Informed Parenting by The Forgotten Podcast

Raising a child that's experienced traumatic life events may look a little different than traditional parenting. Perhaps your child has experienced extreme food insecurity, domestic abuse, a house fire, or the loss of a parent. Simple events like a family pillow fight or a book dropping to the ground may cause a child to react in flight (running away), fight (becoming hostile or worked up), or freezing (not speaking or isolating themselves).

Jami Kaeb and author/seasoned foster parent, Kristin Berry, provide practical insight for parents, foster parents, and guardians who are longing to connect with their children. Particularly those who have been traumatized by big life events.
Please note: This episode has religious undertones with a trauma-informed central message. ChildSavers is a non-religious, non-partisan organization with an appreciation for all people working to improve children's mental health and development.
iTunes | Spotify | Listen online

Bessel van der Kolk - How Trauma Lodges in the Body by On Being

You won't want to miss Peabody Award-winning broadcaster, Krista Tippett, as she interviews psychiatrist and Boston University professor, Bessel van der Kolk. During this hour-long conversation, you'll learn how some experiences imprint themselves in not just our mind, but our body as well.

iTunes | Spotify | Listen online

What Happened to You (Part 1, 2 and 3) by Terrible, Thanks For Asking

Terrible, Thanks for Asking (TTFA for short) is about as real as it gets. Throughout this three-part series*, Nora McInerny urges us to ask "what happened to you" instead of "what's wrong with you?" Listen to Brit's 3-part story of building resilience to her childhood trauma.
*Please note these episodes contain mature language and instances of verbal abuse.
Part I Episode 85: iTunes | Spotify | Listen online

Part 2 Episode 86: iTunes | Spotify | Listen online

Part 3 Episode 87: iTunes | Spotify | Listen online
ChildSavers In addition to services for children, families, and child care providers, we offer trauma training to help teachers, parents, schools, and community leaders stay trauma-sensitive. Learn more about our training opportunities or schedule a personalized training event in your area. ' mission is to guide our community's children through life's critical moments with trauma-informed mental health and development services. With nearly 100 years of service in Richmond, VA, our staff works relentlessly to ensure all children can be safe, happy, healthy, and ready to learn.

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7 Podcast Episodes to Help You Stay Trauma-Informed - ChildSavers

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Trauma is one of the leading threats to a human's physical and emotional health. While adults can be affected by traumatic life events after age 18, childhood ACEs (Adverse Childhood Experiences) can have the greatest effect on our lives. We've chosen seven podcast episodes that can help you better understand the deep-seated effects of ACEs and stay trauma-informed this year.

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Anxiety: 6 ways to make life more manageable

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Grounding Exercise for Anxiety #10: Square Breathing

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Ecstatic DANCE! | 10 Minute Daily Routines

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Tobyn Bell still remembers the precise moment when his self-compassion practice paid off.

He had just arrived home from work and was turning over in his mind the mistakes he had made that day, what he could or should have done - the kind of self-critical thoughts he had struggled with for years. Then, unexpectedly, another voice piped up in response, calm and steadying, addressing Bell by a fond nickname from his childhood.

While training to be a mental health nurse, Bell had learned tactics to counter and give context to his inner critic. In that otherwise mundane moment, when his internal monologue leapt to meet cruelty with kindness, they were revealed to have been effective.

"Because I'd really practised this self-compassionate voice, it just showed up and answered," Bell says. "It felt really moving. I'd never thought that could be possible."

Many of us may see self-compassion as akin to mindfulness or gratitude: a worthy goal that is hard to turn into a habitual practice. But, as Bell's example shows, it is possible to change our inner monologue, with benefits for not only our individual health and happiness, but perhaps that of society.

Self-compassion is really recognising what it is to be human: what our basic needs are

By fostering compassion for ourselves, experts say, we are more readily able to feel it for other people, meaning our kinder, calmer, more empathic approach can radiate outwards. With more months of lockdown looming, with all the uncertainty and unhappiness that is likely to bring, changing your inner monologue is one small - and, crucially, free - step towards looking after your mental health.

Know the goal

Self-compassion is not self-care, in the superficial chocolates-and-bubble-bath sense - nor is it simply being kind. Paul Gilbert, a clinical psychologist and the founder of the Compassionate Mind Foundation, says compassion is best understood as turning towards suffering, whether it is in yourself or others, and taking action to alleviate it.

Instead of finding fleeting ways to feel better, self-compassion is a readiness to engage with pain at its source. The aim is to be able to treat yourself as a doctor would, Gilbert suggests: not only taking your suffering seriously, but helping to relieve it. "It's this ability, when we are suffering, to stand back and say: 'What is this about, why do I feel this? And what would be the most helpful thing for me now?'"

Accept your 'tricky' brain

Negative self-talk is not evidence of something "wrong" with us that needs to be fixed; it is a feature of being human. Our propensity to cause ourselves anguish is an evolved function of what Gilbert terms our "tricky" brain. Our complex cognitive system - able to imagine, anticipate and conceive of an objective "self" - is equally inclined to dwell on negative thoughts such as "If only I'd ..." and "I should have ..." This triggers the same fight-or-flight, physiological response as an external threat.

"Self-compassion is always a trade-off with self-criticism," says Gilbert. For some people, the balance is so skewed that their inner critic governs who - and how - they are in the world. Not only is this a miserable existence, but it often underpins problematic relationships with drugs, alcohol, food or work, in the attempt to find some relief, as well as mental health problems including depression.

Tune in to your thoughts

Many of us have become adept at avoiding uncomfortable or unpleasant emotions - whether it is because we are distracted by our busy lives, or simply unable to cope with what we might find. The first step towards self-compassion is gaining awareness of our inner world: what triggers feelings of anger, disgust or shame; how we instinctively react to them; the content (and tone) of our internal monologue; and any blocks or resistances we encounter.

Deborah Lee, a consultant clinical psychologist and the head of trauma services at Berkshire Healthcare, describes it as creating a new "knowledge landscape" against which the pain can be recast. "In order for you to even see that you've got a self-critic, you've got to become a wise observer."

This process may be confronting - especially, says Lee, for people with trauma, who may have absorbed their abuser's words into their internal monologue. "Developing self-compassion is developing insight so that you can see yourself, rather than be yourself, as such. It's an ability to feel safe as opposed to traumatised - to develop the flexibility in your mind to develop a compassionate lens."

Support your mind with your body

In his practice, Gilbert shows patients how to ground themselves during their "guided discovery" with breath, muscle relaxation or mindfulness exercises. (The Calm and Headspace apps have guided meditations for compassion; there are also pdf and audio resources on the Compassionate Mind Foundation's website.)

Gilbert recommends soothing rhythm breathing, which is shown to alleviate stress and anxiety through its effect on the autonomic nervous system. With your shoulders, back and chest open, slow and deepen the breath to about five breaths a minute. The key is to maintain the smoothness of breath: five (or four, or six - just be consistent) seconds in, the same again out.

Step outside yourself

Bell, now a psychotherapist working within the NHS in Manchester, says it is helpful to understand self-criticism as a dialogue between two aspects of the self. "There's one part of you that's really attacking, angry and hostile, and there's another part of you that's receiving it and feeling upset and hurt."

By seeing it as a relationship, you can step out of it and "relate to the conflict in a different way," he says. In therapy, clients might differentiate between these aspects of the self by sitting in different chairs to give voice to them, or by personifying them with form or features.

Bell suggests imagining your inner dialogue as that of two strangers on the street, and describing their relationship: "Often people say: 'Well, it's abusive,'" he says. "As soon as you can see it as external from you, you can see it more clearly." It may even shed light on your inner critic's origins by bringing to mind your dynamic with a parent, teacher or peer.

Treat yourself as you would a friend

Nina Savelle-Rocklin, a Los Angeles-based psychoanalyst and the author of The Binge Cure: 7 Steps to Outsmart Emotional Eating, says many of us learned to deny or smother our pain in childhood, leaving us with no idea of how to soothe ourselves in later life.

She devised the "Vary" acronym to inform her clients' responses: "Validate, acknowledge, reassure yourself." The first step is especially important, Savelle-Rocklin says. "We tell ourselves when we are in emotional pain or distress: 'It's not that bad,' 'It's going to be OK,' 'Look on the bright side' ... but we need to recognise within ourselves when we're hurting."

Savelle-Rocklin says: "If you wouldn't say it to a friend, don't say it to yourself." Not using the attacking second-person voice - or judgmental words such as "normal", "ridiculous" and "should" - in dialogue with yourself can also help.

Watch your tone

It is not just what your inner monologue says - how it says it matters, too. Savelle-Rocklin recalls a client attempting to comfort herself in a defeated tone: "'It's going to be OK, it's not that bad' - she sounded as if she was reciting statistics."

Speaking to yourself with warmth and kindness can "feel like a verbal hug" by triggering the physiological memory of feeling safe, says Savelle-Rocklin. Maintaining an open, upright posture and friendly facial expression can similarly influence your mind, even if it doesn't reflect how you feel, says Gilbert.

Turn up another voice

It is unrealistic to expect to silence your inner critic - but you can, as Bell did, train up another voice to counter it. Building a new monologue is "more positive and hopeful than thinking: 'I've got to battle the critic'", he says. He suggests starting by imagining a friend or family member who cares about you answering on your behalf.

Negative self-talk can also be reframed as a well-meaning coach or protector, or simply an indicator of mental state. Bell has come to see his critical voice as a "red flag" that he is feeling vulnerable and in need of some care. "The function of it has changed ... You can then use it to your benefit."

Foster the flows of compassion

Compassion has as much to do with our relationships to other people as with ourselves, says Gilbert. Fostering connection and ways we can care for others reorganises our tricky brains to draw meaning from these relationships, instead of the self. When we feel supported by others, and safe, we feel better able to extend that to others.

The aim is to create a "compassionate mindset" where we not only feel compassion for ourselves and others, but are open to receiving it too, says Gilbert. "Self-compassion is really recognising what it is to be human: what our basic needs are, which is a sense of connectedness, and what moves us away from that."

Acknowledge the forces against you

The difficulty in fostering self-compassion is that much of modern life is geared towards competition - from our economic system, modelled around the assumption of scarcity, to our entertainment, where reality television contestants fight to avoid elimination.

All of this triggers our threat system, bringing out the worst in our primitive brains. A tenet of "compassion-focused therapy", which Gilbert developed, is recognising that self-criticism is an entirely reasonable response to "swimming in a river that we shouldn't be swimming in", he says.

"What tends to lie under self-criticism is this fear of not being good enough, being dismissed or devalued, seen as undesirable - but we live in a society that is constantly, from the day we are born, judging, evaluating, rating and ranking us ... Nobody teaches us how to deal with suffering," he says.

Embrace the practice

Lee says learning to be compassionate takes daily discipline, just like physical fitness. "If you want to feel the benefits ... you have to put the work in." But, she adds, the hardest part is granting yourself the permission to do it and accepting that you deserve to be at peace with yourself.

Making that commitment marks the start of a "lifelong journey", says Lee. She tells her patients that the longest relationship they will ever have is with themselves - "so would you like to take your self-critic with you, or your compassionate friend?"

* In the UK, the charity Mind is available on 0300 123 3393 and Childline on 0800 1111. In the US, Mental Health America is available on 800-273-8255. In Australia, support is available at Beyond Blue on 1300 22 4636, Lifeline on 13 11 14, and at MensLine on 1300 789 978

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Silence your inner critic: a guide to self-compassion in the toughest times

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Tobyn Bell still remembers the precise moment when his self-compassion practice paid off. He had just arrived home from work and was turning over in his mind the mistakes he had made that day, what he could or should have done - the kind of self-critical thoughts he had struggled with for years.

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In the book I have been working on, The Art of Healing Trauma (tentative title), which chronicles my healing journey through PTSD, I identify 7 Feedback Loops that act like quicksand, pulling one further into PTSD even as one desires to find one's way out. This needs further research, but feedback loops could be one reason some cases of PTSD become chronic.
Note: This article and all articles on this blog are based on my personal experience as someone recovering from PTSD. Much is theoretical material, however it is material I consider worth being studied in depth in a scientific manner at some point in time.
Excerpt from the book:

Definition: The technical definition of a feedback loop is "a system where outputs are fed back into the system as inputs, increasing or decreasing effects". *

I would define a feedback loop related to human psychology as a group of external life circumstances and internal patterns that keep reinforcing each other, making it difficult to change either the circumstances or the patterns.

Feedback loops can be propelled by internal patterns of thoughts, perceptions, emotions, and behaviors, each element stimulating the next.

Negative feedback loops frequently lead to downward spirals, in which case some aspect of the situation worsens slightly every time one or several loops are completed.

Experiences of trauma may lead us to develop mental habits; feedback loops are mechanisms that keep maintaining and deepening these habits. One could theorize that feedback loops contribute to reinforcing specific neural pathways in the brain and to developing chronic imbalances in the nervous system and physiology.

Negative feedback loops lead to what I call a "trauma-based reality." This is when we perceive all of our reality through a filter created from our past traumatic experiences. The "normal" reality we experienced prior to the traumatic experiences can only be sensed for brief moments.

In the following illustration, the individual is in a room dancing with trauma, and through the windows she can see momentary glimpses of the reality that exists outside of the trauma-based reality.

I have identified seven feedback loops based on my own experiences. I'm sure there are more; there are also variations on these seven, not included here.

* http://psychology.wikia.com/wiki/Feedback_loop

1. A Dangerous World Feedback Loop

Synonyms: Magnifying Triggers Feedback Loop, Multiplying Triggers Feedback Loop, Environmental Triggers Feedback Loop, Increasing Sensitivity Downward Spiral

This feedback loop occurs when we have experienced trauma, and we happen to be in an environment that continuously triggers memories of the trauma. If constantly triggered, we can be reminded of the trauma and automatically feel fear over and over again, which makes the environment around us seem more frightening, and we end up imprinting the idea of trauma more and more deeply onto the environment. Seeing increasingly more danger makes us more likely to experience triggers, and makes the triggers more impactful when they come.

It's not just the perception of the environment as more and more dangerous that increases the impact of the triggers. Being triggered a lot can gradually increase our sensitivity and raise our overall level of hyperarousal. In turn, feeling more sensitive increases the impact of the triggers.

In this scenario, all levels of danger are perceived as a red alert - there are no orange and yellow alerts; danger is stuck on High setting which is what makes it so impactful.

Basically if the triggers are so impactful, the triggers become new traumatic experiences, which then have new triggers associated with them, continuously multiplying all the stimuli that are impacting the nervous system from the external environment.

Instead of developing the capacity to manage the triggers so that they will gradually diminish in their power, one's helplessness and reactivity make the triggers more and more traumatizing. There are more traumatic experiences to flash back to, and also cumulatively, as time passes, one has more and more experiences of danger in the world, making the world a more dangerous place every day.

This feedback loop is one reason it is so important to get to an environment that gives some relief from triggers, or change the environment (get rid of furniture, redecorate, put new scents in the air etc.).

If the amount of stress puts the system into immobility more and more frequently, this feedback loop can lead to the Immobility Downward Spiral - getting increasingly immobile e.g. feeling numb, unresponsive, still, paralyzed.

I noticed this Dangerous World Feedback Loop and Immobility Downward Spiral happening early on in my experience of PTSD. This is an illustration that shows how too many triggers can feel like an invasion, or a kind of poison that is constantly being inserted into the brain and nervous system, causing the mind to go into meltdown or immobility on a regular basis.

2. Constricted Reality Feedback Loop / Downward Spiral

Synonyms: Self-isolation Feedback Loop, Resource Avoidance Downward Spiral, Resource Rejection Downward Spiral

Being extremely sensitive and being hit constantly by a wide variety of triggers can also lead to a Constricted Reality Feedback Loop. In this case, each time some life situation is associated with trauma, we may decide to avoid it as well as anything related to it. In the following illustration, we see that this individual's hypersensitivity to triggers in his community make him cut off his connection, automatically and without thought, to resource after resource, until he is alone in his room, isolated and disconnected from the rest of the world.

Without any resources, it is unlikely he will be exposed to things that demonstrate that his triggers are false - in other words he won't have experiences that deconstructs the triggers and rewire his brain to re-perceive reality in a new way, for example encountering someone who at first appears to be a perpetrator but is actually a friend, or an authority figure who appears to be abusive and turns out to actually be a resource. In this scenario there is no way for healing to happen because the individual is isolated from all potential resources.

This one is similar to the Dangerous World and Lack of Trust Feedback Loop (#5). They are all ways of illustrating how fear leads to fear, mistrust leads to more mistrust and isolation leads to more isolation, just with slight variations. Dangerous World has to do with one's perception of danger, Lack of Trust is specifically in relation to other people, and Constricted Reality has to do with isolation from all types of resources in one's community including places, events, groups, people etc.
Note: click on the image to see a larger version
3. Disassociation Feedback Loop

Being frequently dissociated means for much of the day we are not present in the body.

Some synonyms for this state of dissociation are:

space cadet

spaced out

absent-minded

head in the clouds

not paying attention

This could lead to accidents which may be somewhat traumatizing. If traumatic, these accidents could possibly lead to further tendency to disassociate.

The illustration for this one may be simple, but being dissociative can create messy problems. Dissociation can lead to small accidents, like stubbing one's toe; it can also lead to worse incidents, like doing things that are dangerous without knowing it. General disorganization can lead to problems, for example, a woman who is out late and misplaced her cell phone and is looking for it and then gets mugged whereas she would have been at home by that time if she had been more organized. Dissociation is an escape from the present and it may lead to bad decisions due to lack of awareness of details. Underneath dissociation is a wound(s) that causes tentativeness or rejection in relation to being in the body. In order to heal, we need to be committed to our bodies and ourselves, aware of our surroundings and alert to who is doing what with us, to prevent more accidents.

4. Hyperarousal Feedback Loop

Synonyms: Panic Loop

If we are in hyperarousal a large percentage of the time, it means the nervous system is strung tight like a rubber band pulled almost to the breaking point. We may be jumpy, prone to panic, tend to do things too quickly, rush about in too much of a hurry, and act on impulse. Hyperarousal makes it difficult to process information well because it keeps one stuck in a survival level of thinking, preventing access to the higher mind/rational thought. If we are panicking, we are also more easily manipulated by other people. This chaotic fear state could easily lead to getting into bad situations or accidents/injuries. It is possible this could lead to another trauma, which would only increase the hyperarousal.

5. Lack of Trust Feedback Loop

Synonyms: People Avoidance Feedback Loop, Other People Rejection Feedback Loop, Help Rejection Loop

Sometimes, a traumatic experience includes a breach of trust. Trust can be broken within a close relationship, such as with a partner or parent. Trust can also be violated by an authority figure we had confidence in. Sometimes, when we try to seek help with PTSD, we encounter healing practitioners who do not understand PTSD enough to help us, and can even do or say things that re-traumatize us. So, in some cases, we will develop a lack of trust.

Due to this lack of trust we may feel more comfortable spending time alone. Spending more time alone makes us more vulnerable to the symptoms of PTSD, because there is no information coming from outside to challenge the trauma-based reality. We avoid the very people and situations that may have a positive effect on the nervous system.

Not getting the help we need can lead to issues in the following areas:

1. Triggers automatically create hyperarousal; we do not learn ways to intervene.

2. We experience more triggers and this leads to more disregulation and hyperarousal.

3. Disregulation, hyperarousal, fear and anxiety cause confused information processing.

4. Due to difficulties with processing information we can't figure out how to escape or change the situation.

5. Also, triggers lead us to remain in helplessness/immobility/paralysis; helplessness leads to not feeling one has the power to help themselves.

6. Low self-esteem remains unchallenged; low self esteem from trauma can stop us from seeking help.

7. When we perceive ourselves in a constricted reality, we may not see what exists outside it.

8. The level of sensitivity being unintentionally maintained can lead to more experiences of being traumatized by healing practitioners and other people trying to help.

Thus, the lack of trust seems to be justified by many aspects of our experience, and we spend more time avoiding people. Being alone with our PTSD symptoms can lead to experiencing reality as harsh and other people as unhelpful; we continue to avoid people and our reality becomes more and more constricted.

The Lack of Trust Feedback Loop can lead to a Constricted Reality Feedback Loop/Downward Spiral.

6. Trauma Seeking Feedback Loop

Synonyms: Resolution Block Feedback Loop

Peter Levine has theorized that one of the key reasons human beings do not process and release trauma within minutes like animals do is because we have developed a higher brain, the neocortex. The neocortex gives us great advantages such as the ability to think rationally, but it can also suppress the pent-up trauma related energies the system needs to process and release successfully in order to heal PTSD, such as rage and terror.

In the trauma seeking feedback loop, we may get into a situation where there is the possibility for the pent-up energy to completely release once and for all. We may suddenly feel powerful, primitive uncontrollable rage, hatred, sorrow, fear, or shame. But because of the controls we maintain, we do not recognize this as the opportunity it is. Rather, we think something is terribly wrong with us and force ourselves to push the emotions back down, and thus fail to release the pent-up energy. In other words, when the reptilian brain's instinctive manner of releasing trauma begins, the neocortex or rational mind automatically suppresses it to escape and avoid the powerful emotions. When the experience is over, we have stabilized again but nothing has changed and the system continues to unconsciously seek a way to discharge the trapped life energy and return to a truly non-traumatized state of calm alertness. The system will unconsciously seek out another situation to stir up these powerful emotions, in the hopes that they will finally be processed to completion.

7. Survival Mode Feedback Loop

Synonyms: Problematic Memory Encoding Loop, Arrested in Time Loop, Siege Mode Loop

The seventh feedback loop is the state of being immersed in survival instincts, a perpetual state in relation to the reptilian brain managing an eternal moment of shock and trauma, without ever coming out. This is most likely due to the way traumatic memories are encoded. It creates a kind of life in siege mode, a severe experience of life, a survival focused life. Even if one's survival needs are met one may feel like life is about surviving in basic ways and not about living/thriving (the higher level needs on Maslow's hierarchy are not in the picture).

The experience of being in shock becomes a timeless moment, a never-ending moment, from which the body does not re-enter time. It is as if the reptilian brain is telling you you are still in shock and need to survive, dominating your experience and keeping you in survival mode forever. The experience cannot be metabolized, psychologically, by the system, and until it becomes metabolized it is holding you hostage. In order for it to be metabolized, the times of the worst dissociation (shock) need to be integrated in the body and brain/memory in a different way than they were at the time of the trauma. There are theories to the effect that the memory of the trauma needs to be moved from short-term to long-term memory.

So the theory about how this one works is that because going into these memories feels too threatening, the procedure seems complex, one lacks skills and also lacks skilled help, one never figures out how to integrate the moments of the worst dissociation, and so the person remains stuck in time and in survival mode. Sorry this one is not clearer, when I understand it better I will update this section.

One feedback loop I have not included in this article is Learned Helplessness. Learned Helplessness (Seligman) is a kind of feedback loop because if we are in a situation in which we are legitimately helpless, we learn that in those kinds of situations we are helpless. Then, when in a similar situation, we behave helplessly even if we truly have power to act. This reinforces our perception of our self and internal experience (felt sense) of being helpless. And so it continues. Learned helplessness is related to depression; I am not sure the relation to PTSD. In my case, because I was injured I have felt helpless in a lot of situations and I feel much more helpless than I did before. I would have to do more research to understand if this is learned helplessness as defined by Seligman or something else.

When I first found Somatic Experiencing and realized how much of healing PTSD is just about using somatic techniques to calm the nervous system and re-enter the body, I thought it would be a clear road out. I was wrong. I am still falling into these feedback loops on a regular basis, and I'm still trying to find ways to outsmart the downward spirals.There is a lot more work to be done, and my first step is to simply acknowledge that these feedback loops are still here and still need addressing.

__________________

Heidi Hanson is an artist and writer in Asheville, North Carolina currently working on an illustrated book chronicling her journey healing from Post Traumatic Stress Disorder.

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In the book I have been working on, The Art of Healing Trauma (tentative title), which chronicles my healing journey through PTSD, I identify 7 Feedback Loops that act like quicksand, pulling one further into PTSD even as one desires to find one's way out.

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INformation, Resources, and Support for Women with PTSD ​

Try to think of when your PTSD symptoms usually come up. Ask yourself the following questions to identify your triggers: What types of situations are you in? What is happening around you? What kind of emotions are you feeling? What thoughts are you experiencing? What does your body feel like? Get out a sheet of paper and write down as many internal and external triggers as you can.

Mindfulness, relaxation, self-soothing, grounding, expressive writing, social support, deep breathing, and distractive activities.

The more strategies you have available to you, the better off you will be in managing your triggers. In addition, the more coping strategies you have, the more likely you will be able to prevent the development of unhealthy coping strategies, such as alcohol and drug use.

Further, simply being more aware of your triggers can be beneficial. As a result of this increased awareness, your emotional reactions may begin to feel more understandable, valid, predictable, and less out of control. This can definitely positively impact your mood and overall well-being.
Although it is almost impossible to avoid your triggers, you can take some steps to manage your environment (for example, not going to certain places that you know will trigger you) and learn ways of coping with triggers. Effective, healthy coping strategies for lessening the impact of triggers include:

may be all around you. Even though it may sometimes feel like PTSD symptoms come out-of-the-blue, PTSD symptoms rarely spontaneously occur. Instead, whether you are aware of it not, PTSD symptoms are often triggered or cued by something in our internal (anything that happens within your body, such as thoughts or feelings) or external (anything that happens outside your body, such as a stressful situation) environment.

Because certain thoughts, feelings, or situations can bring up uncomfortable PTSD symptoms, such as memories of a traumatic event or feelings of being on edge and anxious, one way of coping with these symptoms is by increasing your awareness of these triggers. You can prevent or lessen the impact of certain PTSD symptoms by identifying what specific types of thoughts, feelings, and situations trigger them, and then, take steps to limit the occurrence or impact of those triggers.

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INformation, Resources, and Support for Women with PTSD ​ Try to think of when your PTSD symptoms usually come up. Ask yourself the following questions to identify your triggers: What types of situations are you in? What is happening around you? What kind of emotions are you feeling?

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Pooky Knightsmith: Neurodivergence & Mental Health

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Box Breathing Technique - simple strategy to calm anxiety

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Working with Trauma by Tara Brach | Mindfulness Exercises

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Tara Brach talks about Working with Trauma. Loving-kindness creates a space for you. Bring to mind the people that love and support you.

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ONE MINUTE Exercises | 10 Minute Daily Routine

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Everybody's talking about EFT

EFT (Emotional Freedom Techniques), otherwise known as 'tapping', is a complementary therapy which helps release negative emotions by tapping on meridian energy points around the body, similar to acupuncture points. Rapidly growing in popularity among high-powered CEOs; celebrities such as the Duchess of Cornwall, Naomi Harris and Fernando Alonso; and young women looking for new self-care therapies.

Last May, a study by Bond University in Australia scientifically demonstrated that EFT can rewire the brain's neural pathways. Among many mental health benefits, EFT has been found to help issues such as a fear of flying and to improve performance. It also encourages feelings of calm and relaxation, to let go of past trauma and feel more positive about the present and future. In short, it retrains the brain to develop a positive mindset, which frankly we could all do with a bit of right now.

What is EFT or 'tapping'?

If you can make EFT (tapping) part of your daily routine, it can help with stress, anxiety and insomnia. Tap in the morning on any concerns regarding the day ahead and before sleep to release anything bothersome from the day's events.

Once you've mastered this, you can write a list of memories that still bother you. Taking one at a time, and provided you feel safe enough to do so, you can tap on how this memory makes you feel now.

EFT - how to tap

Firstly, ask yourself: what issue do I want to work on? For example:

How I'm feeling today

A past memory that still bothers me

A future event that I'm anxious about

Then ask yourself: When I think about this, how does it make me feel right now? What is the emotion I feel?

Then consider: Where do I feel this in my body? What does it feel like?

Racing heart

Tight chest

Clouded in head

Churning stomach

Blocked throat

And finally: What is the level of intensity of this emotion? (0-10)

o 0 = nothing
10 = maximum intensity

You can now use your observations to start tapping. Here's how...

Tap on the Karate Chop point at the outer edge of your hand and say: "Even though I have [insert emotion] I completely love and accept myself". Repeat this twice. Then tap all the tapping points in this sequence:

Top of Head

Inside of Eyebrow

Side of Eye

Under Eye

Under Nose

Under Mouth

Collar Bone

Under Arm

Side of Thumb

Side of 1st Finger

Side of 2nd Finger

Side of 3rd Finger

Side of 4th Finger

While you're tapping on these points, focus on the emotions and the feelings in your body. Keep tapping and describing them. After tapping through a couple of sequences, keep tapping and state all your thoughts and feelings as if you're having a good vent! Then after another few sequences, when you start to feel more calm, keep tapping and ask yourself what the point of holding on to this emotion is? What is the benefit to you? Tell yourself that it's time to let it go, that it's safe to let it go, that you're ready to let it go. Take a few deep breaths and review how you're feeling now. If there is still an emotional intensity left, assess the emotion, where you feel it in your body and intensity level again. Then start tapping as directed above.

How I overcame an eating disorder using EFT

Anorexia entered my life when I was 30. I discovered my husband was having an affair, he left our home within 24 hours, moving 450 miles away, and I became a single mum to my two young daughters. A few years later, it felt like I was at the bottom of a deep, dark well with no chink of light shining through. I felt alone, scared and trapped. Part of me was desperate to get out, but another part wanted to stay, because I also felt safe and in control.

I eventually was admitted to a residential eating disorder centre and months later, even though I was a healthier weight and I'd learned to eat, the voice in my head still taunted me and urged me to return to my old behaviours.

I soon found EFT which helped me finally quieten the voice in my head, become relaxed about food and my body, and to step on to the path of recovery. As a result, my whole life changed for the better.

EFT supported me to address the root cause of my eating disorder, work through my fears around recovery, and let go of the constant fear and guilt.

Anorexia was my way of avoiding the emotions that threatened to tear me apart. EFT felt a very safe way of working through this traumatic time so that I was able to let it go. Afterwards, I no longer needed to use the anorexic behaviours to help me cope, because I had an alternative coping mechanism. I felt confident, positive and strong. Once I had gained control of my eating disorder, I could finally become excited about my future again.

I was so amazed by EFT that I recently became an EFT Practitioner and now I support other women with eating disorders and mental health concerns who are looking for holistic approaches.
Kim's book 'How To Kiss Goodbye To Ana - Using EFT in Anorexia Recovery' is out now (Jessica Kingsley Publishers, £12.99) Available online, worldwide. You can find out more about her work at www.kissgoodbyetoana.com

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EFT - Emotional Freedom Techniques Are The Latest In Self-Care

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Everybody's talking about EFT EFT (Emotional Freedom Techniques), otherwise known as 'tapping', is a complementary therapy which helps release negative emotions by tapping on meridian energy points around the body, similar to acupuncture points. Rapidly growing in popularity among high-powered CEOs; celebrities such as the Duchess of Cornwall, Naomi Harris and Fernando Alonso; and young women looking for new self-care therapies.

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Tara Brach Leads a Guided Meditation: The RAIN of Self Compassion

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Therapy Worksheets, Tools, and Handouts | Therapist Aid

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Free worksheets, treatment guides, and videos for mental health professionals. Topics include CBT, anger management, self-esteem, relaxation, and more.

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Anxiety and Triggers- Overcoming PTSD and Avoidance

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Rewiring the Anxious Brain: Neuroplasticity and the Anxiety Cycle: Anxiety Skills #21

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Coping Skill: 5, 4, 3, 2, 1 Grounding Technique

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Guided Meditation - "Loving Kindness" (22:10 min) - Tara Brach

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Loving kindness-embracing ourselves and all beings with a full and tender loving presence.

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6 Brain Exercises for NEUROPLASTICITY | Step 2 of Brain Education

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EFT Tapping Founder's daughter Tina Craig demonstrates The Tearless Trauma Technique as part of the EFT process.

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This is part of the updated, cutting-edge Gold Standard EFT materials established by Tapping Founder Gary Craig and his daughter, Tina Craig.  The complete materials are available at http://www.emofree.com.

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3 ways to calm things down - practical ideas for managing anger & anxiety

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Brain Model of PTSD - Psychoeducation Video

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Why do we have Flashbacks? | Kati Morton, Therapist | Kati Morton

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Rewiring the Anxious Brain Part 2: 10 Skills to Beat Anxiety: Anxiety Skills #22

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Window of Tolerance - a simple tool for emotional regulation

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RAIN of Compassion by Tara Brach | Mindfulness Exercises

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Tara Brach leads a guided heart meditation: RAIN of compassion. Begin with sensing the heart's intention to awaken the heart of compassion.

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It is the nature of the mind to be subdivided into an indeterminate number of subpersonalities or parts.

Everyone has a Self, and the Self can and should lead the individual's internal system.

The non-extreme intention of each part is something positive for the individual. There are no "bad" parts, and the goal of therapy is not to eliminate parts but instead to help them find their non-extreme roles.

As we develop, our parts develop and form a complex system of interactions among themselves; therefore, systems theory can be applied to the internal system. When the system is reorganized, parts can change rapidly.

Changes in the internal system will affect changes in the external system and vice versa. The implication of this assumption is that both the internal and external levels of system should be assessed.

II. OVERALL GOALS OF THERAPY

To achieve balance and harmony within the internal system

To differentiate and elevate the Self so it can be an effective leader in the system

When the Self is in the lead, the parts will provide input to the Self but will respect the leadership and ultimate decision making of the Self.

All parts will exist and lend talents that reflect their non-extreme intentions.

III. PARTS

Subpersonalities are aspects of our personality that interact internally in sequences and styles that are similar to the ways in which people interact.

Parts may be experienced in any number of ways -- thoughts, feelings, sensations, images, and more.

All parts want something positive for the individual and will use a variety of strategies to gain influence within the internal system.

Parts develop a complex system of interactions among themselves. Polarizations develop as parts try to gain influence within the system.

While experiences affect parts, parts are not created by the experiences. They are always in existence, either as potential or actuality.

Parts that become extreme are carrying "burdens" -- energies that are not inherent in the function of the part and don't belong to the nature of the part, such as extreme beliefs, emotions, or fantasies. Parts can be helped to "unburden" and return to their natural balance.

Parts that have lost trust in the leadership of the Self will "blend" with or take over the Self.

IV. SELF

Different level of entity than the parts -- often in the center of the "you" that the parts are talking to or that likes or dislikes, listens to, or shuts out various parts

When differentiated, the Self is competent, secure, self-assured, relaxed, and able to listen and respond to feedback.

The Self can and should lead the internal system.

An empowering aspect of the model is that everyone has a Self.

V. GENERAL GROUPS OF PARTS

EXILES

1. Young parts that have experienced trauma and often become isolated from the rest of the system in an effort to protect the individual from feeling the pain, terror, fear, and so on, of these parts

2. If exiled, can become increasingly extreme and desperate in an effort to be cared for and tell their story

3. Can leave the individual feeling fragile and vulnerable

MANAGERS

1. Parts that run the day-to-day life of the individual

2. Attempt to keep the individual in control of every situation and relationship in an effort to protect parts from feeling any hurt or rejection

3. Can do this in any number of ways or through a combination of parts -- striving, controlling, evaluating, caretaking, terrorizing, and so on.

FIREFIGHTERS

1. Group of parts that react when exiles are activated in an effort to control and extinguish their feelings

2. Can do this in any number of ways, including drug or alcohol use, self-mutilation (cutting), binge-eating, sex binges

3. Have the same goals as managers (to keep exiles away) but different strategies

VI. BEGINNING TO USE THE MODEL

Assess client's parts and sequences around the problem.

Look for parallel dynamics: The way you relate to your own parts parallels the way you relate to those parts of others.

Introduce the language of the model.

Check for individual's awareness of parts -- ask how he or she experiences the part: thoughts, feelings, sensations, images, and so on.

When working with families, check for the family's awareness of parts in self and others.

Make a decision about how to begin using the model: language, direct access, imagery, and so on.

Come to agreement with client on initial goals of therapy in terms of the internal system -- create a "contract."

Assess the fears of manager parts and value the roles of the managers; explain how the therapy can work without the feared outcomes of the managers happening.

Inventory dangerous firefighters; work with managers' fears about triggering firefighters.

Assess client's external context and constraints to doing this work.

VII. RELATIONSHIP BETWEEN INTERNAL AND EXTERNAL SYSTEMS

The way you relate to your own parts parallels the way you relate to those parts of others.

Individual's internal system affects and is affected by the external system of which he or she is a part.

Internal and external systems often parallel each other.

VIII. WORKING WITH INDIVIDUALS

Protective Parts

1. Important to assess protective parts and work with them first.

2. Develop a direct relationship with the part.

3. May need to negotiate pace of work -- give the part an opportunity to talk about concerns.

4. Work out a system for the part to let you know when things are moving too fast.

5. Respect the concerns of the part.

Non-imaging techniques

1. Assessing internal dialogue

2. Using the IFS language

3. Location/sense of a part in the body

4. Diagrams -- relationships among parts

5. Journaling

6. Direct access:

Therapist to parts

Self to parts

Part to part

Imaging

1. Room technique

2. Mountain or path exercise

3. Going back in time with a part, then "unburdening"

4. Bringing parts into the present -- "retrieval"

5. Future imaging

6. Working with more than one part

7. Confronting abuse/significant others

8. Horizon/healing place

9. Use of light

Working with young children

1. Assess developmental level of child and whether need to be concrete or able to use imaging techniques

2. Be creative, use modalities comfortable to child -- art, play techniques

3. Children respond well to techniques that externalize parts and then involve interacting with the parts, such as sandtray, puppets, and so on.

IX. WORKING WITH FAMILIES

Work with one family member while others watch.

1. Establish safety: Family members not to analyze parts outside of session

2. Contract not to talk about others' parts; can talk about own parts

3. No matter what others are doing, individual always responsible for own parts

4. Ask for reactions of others who are watching.

5. Try to alternate among family members.

Working with one member outside of family sessions
Emphasize taking responsibility for own parts and help practice accessing Self.

General frame of Selves working together to keep extreme parts of each family member from interfering

X. CONSTRAINTS TO THE WORK

Therapist's parts (rational/scientific, approval, worrier, protective)

Protective parts of client

Protective parts of other family members

External system unsupportive or abusive

XI. COMMON THERAPIST MISTAKES

Working with exile before system is ready.

Therapist assumes he/she is talking to person's Self when is talking to a part.

Therapist thinks Self is doing the work, but it's really a part.

XII. TROUBLESHOOTING PROBLEMS

Helping Self to distance from/unblend from parts

Dealing with extreme parts

XIII. STRENGTHS OF THE MODEL

Focuses on strengths: the undamaged core of the Self, the ability of parts to shift into positive roles

IFS language provides a way to look at oneself and others differently.

Language encourages self-disclosure and taking responsibility for behavior.

IFS language is powerful.

Provides a way to work with "resistance" and denial

Ecological understanding of entire therapy system, including therapist

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The Internal Family Systems Model Outline

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It is the nature of the mind to be subdivided into an indeterminate number of subpersonalities or parts. Everyone has a Self, and the Self can and should lead the individual's internal system. The non-extreme intention of each part is something positive for the individual.

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Please be assured that the Portal is still operating. For more information about how Covid-19 is affecting our services, please follow our updates on Twitter

Domestic or sexual abuse and violence can happen to anyone.

You are not alone.

We understand, and we believe you.

The Portal helps you to find advice and support in Brighton & Hove and East Sussex.

If you've been affected by domestic or sexual abuse or violence in Brighton & Hove, or
East Sussex, get in touch to find out more about the help, advice and support available.

In an emergency call the police on 999

You can also use 101 to give information
to the police or make an enquiry.

A partnership of leading Sussex Domestic and
Sexual Abuse Charities with a combined experience
of over 60 years supporting survivors of domestic
and sexual abuse and violence.

R.I.S.E (Refuge, Information, Support and Education) is registered Charity No. 1065846.
PO Box 889, Brighton BN2 1GH
Company Limited by Guarantee registered in England No. 3425008.
Registered Office: 3rd Floor, Shaftesbury Court, 95 Ditchling Road, Brighton BN1 4ST

Our Partner Organisations

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The Portal | Supporting survivors of sexual abuse and domestic violence

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Please be assured that the Portal is still operating. For more information about how Covid-19 is affecting our services, please follow our updates on Twitter Domestic or sexual abuse and violence can happen to anyone. You are not alone. We understand, and we believe you.

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A list of inexpensive and easy activities you can do with your children.

We have some great ideas from our children's services across the UK for you to do with your little ones. They are lots of fun to do and they'll also help with your children's development.

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We have some great ideas from our children's services across the UK for you to do with your little ones. They are lots of fun to do and they'll also help with your children's development.

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"the school of life" school life education relationships mood "alain de botton" sermon philosophy lecture wisdom london talk secular self improvement curricu...

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The School of Life is a collective of psychologists, philosophers and writers devoted to helping people lead calmer and more resilient lives. We share ideas on how to understand ourselves better, improve our relationships, take stock of our careers and deepen our social connections - as well as find serenity and grow more confident in facing challenges.

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Adriene hosts the YouTube channel, Yoga with Adriene, an online community of over 9 million subscribers. She publishes free Yoga Videos and has a library of over 500 free videos and growing.

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Do yoga at home with our library of free yoga videos hosted by Austin TX yoga teacher Adriene Mishler!

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EFT Universe Learn EFT Tapping Emotional Freedom Techniques

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By E. Roberts, Master EFT Practitioner

Trauma comes in all shapes and sizes, as does people's response to it. EFT can be used successfully with all of them but this is one area where it may be appropriate to work with a certified Clinical EFT practitioner, at least initially. The primary concern when working with trauma is your safety or the safety of your client. This is paramount as re-traumatizing and abreaction are to be avoided at all costs.

Trauma influences our cognitive schema at a profound level. It undermines our beliefs in both ourselves and our existence, and also our sense of reality as we know it. The resulting beliefs can seriously disrupt the every day running of our lives without us necessarily even realizing it.

EFT's effectiveness in working with trauma is extensive.

Whilst it can bring immediate relief from traumatic memories, it is also a gentle tool for revealing the many layers and aspects that may be connected with trauma, working through them systematically and effectively until their emotional charge has gone.

In this article I will look at the different manifestations of trauma and the options for working with them using EFT.

Self-care for Therapists

Before beginning to work with trauma it is vital to look at ourselves as therapists and our own response to trauma in its many forms.

The first step is to work on any unresolved trauma we may still be attached to so that we are not triggered by our clients' experiences. The difference between empathizing and colluding with the client needs emphasizing. Whilst it is important to feel empathy for the client it is not useful for them if we are accessing our own stuff and we will be getting in the way of the process.

We must be a clear channel in order to fully serve our clients and get maximum results.

Test drive your trauma 'buttons' by imagining different future possible scenarios and/or past events and noticing what, if anything, still gets an emotional response. Apply EFT Tapping to it.

Also recognize that you are human and things can sneak up on you and surprise you. You are likely to hear some horrific stories. If this happens during a client session imagine putting it out of the room, or in a box, remembering to return and work with it at the earliest opportunity. If you are tapping alongside your client you may clear your response during the session anyway.

Using EFT yourself on a regular basis is even more important in trauma work than most areas. Trauma therapists traditionally experience a high level of burnout. EFT gives us the opportunity to change that and be of even more powerful use. Walk your talk.

Trauma can be broadly broken down into 4 categories:
1. Prolonged past traumatic experiences
Systematic abuse over a prolonged period of time that is over in the present day (e.g., childhood abuse, bullying, war experience).
2. Ongoing trauma
Systematic abuse continuing today where client is constantly re-traumatized (e.g., domestic violence and marital rape, psychological abuse, bullying).
3. One-off trauma
Rape, terrorist attack, accident, and assault
4. Perceived trauma
Trauma not physically experienced by the client but witnessed in a secondary manner via the media, friends, colleagues, and stories.

Some clients will need to tell you their story immediately. When they do their energy system will be disrupting massively and you will need to tap continually on them. In order to do this and keep rapport with a new client it is important to preframe this when introducing yourself and your work.

I recommend tapping on your clients wherever possible for the following two main reasons:

1. By connecting two energy systems physically the effects can be doubly powerful.

2. It allows the client to focus on their issue without worrying about 'getting the tapping wrong'. Whilst this can be a useful way of unearthing core beliefs, such as not being good enough, I don't consider it to be initially helpful in the context of trauma, rather another door to be returned to when they are in a more comfortable place.

Other clients will present with physical issues such as insomnia, migraines or even cancer where they make no connection to any previous traumatic events. However, when an event happens that challenges our beliefs of the world, and our personal safety, it can create a physiological response as well as an emotional one. In these cases, always start with where the client is at, using your detective skills and careful questioning to gently ease out any specific events that may be contributing to the current state.

Others will have totally detached themselves from the traumatic event/s, they will be unable to access any emotion, and often just present with a general feeling of depression or anxiety. In these cases again you will need to apply all your detective skills to coax out the underlying specific emotional contributors and events.

The following EFT Set-up Statements can be useful here:
Even though I have all these problems I deeply and completely accept myself. Even though life is grim I deeply and completely accept myself. Even though things can only get worse I deeply and completely accept myself. Even though I feel bad and am not sure why I deeply and completely accept myself.
Here, the question 'If you could live your life again which person or event would you leave out?' is an excellent way of getting to the specific core issue.

Another client group will be aware of the trauma but anxious about even thinking about it, let alone talking about it. With these clients the first thing to do is, again, to meet them where they are at and work with the presenting anxiety.
Some of the following set-up statements can be useful here: Even though I don't want to go back there again I deeply and completely accept myself. Even though I am anxious even thinking about the event I deeply and completely accept myself. Even though I am frightened to look at that time again I deeply and completely accept myself. Post Traumatic Stress Disorder (PTSD)
PTSD can be caused by one event or by prolonged exposure to traumatic experiences, such as war. Sufferers of PTSD store the memories of past events in their minds as thought they are happening today, they replay them through flashbacks, hyper- vigilance, nightmares, jumpiness and other physiological symptoms.

They may also have removed themselves from normal life, as the world is seen as unsafe, making them detach and withdraw both from becoming involved both physically and emotionally.

5 Methods for working with Trauma

1. Tearless Trauma

2. Movie Technique

3. Telling the Story

4. Tsunami Technique

5. Imagination Technique
1. Tearless Trauma
This is a very gentle way of using double dissociation to keep the client safe from abreaction and is usually the best starting point when working with a specific traumatic event.

* Identify a specific traumatic incident from the past. An example might be, "the time my father punched me when I was 12." By contrast, the phrase "my father abused me" would be too broad because, chances are, the abuse took place over many, many incidents.

* Get them to make it into a mini movie and put it on a wall away from them.

* Give it a title.

* Ask them to GUESS at what their emotional intensity number would be (on a 0-10 SUD Level of Intensity Scale with 10 being the highest number) IF they were to vividly watch the movie. Instruct them NOT to actually watch it (although some will close their eyes and do this anyway). This GUESS is a surprisingly useful estimate and it serves to minimize emotional pain.

* Have the client develop a phrase using the movie title for the EFT process such as "this father-punch emotion" and then proceed with a round of tapping.

* After this round of tapping, ask the client to guess again around ask them to state their new number.

* Perform more rounds of EFT (In my experience, a total of 3 or 4 tapping rounds will bring just about everyone down to SUD Level number guesses from 0 to 3).

* Once the client is down to acceptably low guesses, then perform another round of tapping and, after this round, ask them how they would feel about watching the movie. Notice that this is the first time you are asking them to do this. All previous times have been relatively painless guesses.

* If they are OK with that get them to watch the movie, instructing them to stop at any part that still 'gets' them and tap on it.

* Keep going until they are able to watch their whole movie with no emotional attachment. Often they will say something like 'It is like watching someone else' or 'I can't see it clearly any more.'
In Brief:
* Locate specific trauma.

* Make it into a movie and put it on the wall away from you.

* What is it's title?

* Don't look at it, draw a curtain over it.

* Estimate 0 - 10 SUD Level of intensity number if you were to watch it ( guess).

* Create Reminder Phrase using movie title for the EFT process.

* Do EFT Tapping on it.

* Guess at the SUD Intensity number again.

* Do more EFT rounds until ' guessed' intensity is low.

* Watch the movie, stopping at any part that still 'gets you'.

* More rounds of EFT as necessary.
2. The Movie Technique
This is the same principle as Tearless Trauma only without the double dissociation. If the trauma is not perceived as too intense then this would be a safe starting place too.

* Create a mini movie of the specific event.

* How intense do they feel about watching it (using SUDS scale 0 -10).

* If high intensity rating revert to Tearless Trauma above.

* If OK run movie, stopping at any point where there is emotional intensity and tap.

* Keep going until whole movie is clear of any emotional intensity.
3. Telling the Story Technique
Telling-The-Story is an excellent way of testing your results and clearing up any remaining undetected aspects. Ideally, use this once you feel you have reduced the SUD intensity number to an acceptable level, or cleared it completely. However, sometimes you will need to use it immediately, as detailed above.

* Have your client tell their story of the event/memory/trigger.

* As soon as any emotional disturbance is detected stop and tap on the last statement the client made.

* Test by having the client re-tell that part of the story. They should be able to go past the previous emotional point easily. If not, there are further aspects to be addressed.

* When the client is calm on the first point, have them continue to tell the story. Stop and tap on each emotional disturbance.

* Test by asking your client to tell the entire story from start to finish. Your work is completed when your client can do this and remain calm throughout.
4. The Tsunami Technique
In these days of mass disasters, natural or otherwise, we thought you might be interested in an EFT phenomena which came to the fore during an EFT trauma workshop.

The workshop was for a small group of Level 2 and 3 EFT practitioners and focussed more on working with clients than self application. However, we wanted to give them an experience of Tearless Trauma so they would know how it would be for a client.

Thinking that the most contained way of doing this as a teaching example would be to go for a group experience, we asked them to each pick a specific memory/image/photograph from the Tsunami that still 'got' them now. We knew that no one had had any direct experience of the Tsunami. Most of them had a problem even finding this memory.

We did a group tap on these 'Tsunami emotions' and it quickly became apparent that each and every one of them had associated into something completely unrelated to the Tsunami. It seemed that when the slight Tsunami emotion had cleared other powerful, seemingly unconnected emotions and past events surfaced.

Whilst this in itself is not particularly unusual with EFT, it did come as a surprise in this environment. It revealed new aspects of earlier specific traumas that they thought they had cleared, and in a couple of cases specific events were recalled that had hitherto been repressed.

Obviously we then had to take a detour from the course content and help them clear these issues - swiftly achieved.

Again, none of the above may be a surprise, and although unexpected, all the responses were easy to clear and some important work was done. However, these were an unusual group in that they were all dedicated EFT practitioners who had worked consistently through their own issues and who were using EFT on an ongoing basis daily and considered they had cleared the big trees from their emotional forests.

We now use the 'Tsunami technique' with some clients who seem stuck as a way to facilitate unearthing underlying trauma, where there doesn't seem to be an obvious door to go through and it ALWAYS gets results. In a seemingly roundabout way, something good and positive has emerged from the appalling events of that Boxing Day.

* Check no direct emotional involvement with Tsunami.

* Pick Tsunami memory/image/photograph.

* Put it on screen, behind a curtain (as in Tearless Trauma).

* Tap on this 'Tsunami emotion'.

* Keep tuned into client and monitor emotional response.

* What does it remind you of?

* Tap on whatever comes up, following the chain until emotions are fully resolved.

* Test results with both the emergent specific event and also original memory.
5. Imagination Technique
I sometimes introduce this as a game, and it can be particularly useful when working with children.

Sometimes people may only have a sense of having experienced trauma. This can be to do with the age at which the trauma occurred, if it was pre-verbal and stored in pre-verbal memory, and how much is stored cognitively. In cases where there is no actual memory, just a physical sense of something having happened, or a knowledge that it did, but no memory, get the client to 'make it up'.

It is not important whether it is true or not, what is important is the resultant limiting behaviors and beliefs that are showing up today. Imagining and guessing in the west is what the east call sixth sense--it comes from somewhere, trust it and go with it, it is often an important door.

However, be careful to never ever suggest trauma or abuse has occurred and to frame the Imagination Technique as a game, and not the truth.

EFT is an exciting tool for working with Trauma and PTSD.

EFT tapping allows the client to get immediate relief from traumatic experiences and gently opens the door to revealing and clearing the multiple layers of aspects and beliefs which may be present in a pain-free, systematic manner. Trauma can be experienced at many different levels and there is no fixed formula for specific trauma. However, as a general rule, the higher the SUD Level of Intensity the more the need to dissociate the client, using the Movie Technique or Tearless Trauma Technique.

For unfeeling clients, the Tsunami and Imagination Techniques are useful.

In order to achieve maximum results when working with clients, it is important to stay more flexible than your clients, and whilst the above emotional freedom techniques for trauma provide a valuable framework within which to work, allow your creativity to flow and your intuition to guide you towards a healing outcome.

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By E. Roberts, Master EFT Practitioner Trauma comes in all shapes and sizes, as does people's response to it. EFT can be used successfully with all of them but this is one area where it may be appropriate to work with a certified Clinical EFT practitioner, at least initially.

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The Center for Mindful Self-Compassion provides information about MSC, an 8-week program designed to cultivate self-compassion skills for daily life. Founded in 2012 by Chris Germer and Kristin Neff, the center is a place where people can learn about self-compassion, find out where to train in MSC, continue to practice MSC skills, and explore how to teach MSC to others. Please go to the Center for Mindful Self-Compassion for further details.

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Meditations | Free Guided Meditations | Chris Germer

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Meditations - Chris Germer is a clinical psychologist, meditation practitioner, author, and teacher of mindfulness and compassion

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TRE® (Tension & Trauma Releasing Exercises): Full Instructions with Dr. David Berceli (OFFICIAL)

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Meditation for CALMING the CHAOS | Guided Meditations

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"the school of life" school life education relationships mood "alain de botton" sermon philosophy lecture wisdom london talk secular self improvement curricu...

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The School of Life is a collective of psychologists, philosophers and writers devoted to helping people lead calmer and more resilient lives. We share ideas ...

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5 ways to handle YOUR FLASHBACKS | Kati Morton

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Anxious but you don't know why? Rewiring the Anxious Brain Part 3

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😊 🌺 Breath Meditation for Kids 😊 ❤️‍ Mindfulness for Kids

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Downloads Archive | Mindfulness Exercises

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Join Senior lead IFS trainer, Ann Sinko for a discussion and identification of the multitude of internal polarizations created by our current global crisis. This hour includes: - an experiential exercise to work with one of your own polarizations - discussion of the stages of grief (actual loss and anticipatory) and what are normal and expected emotions during this pandemic.

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About the project

BERTS is a dedicated trauma service hosted by Brighton & Hove CBT, for refugees, asylum seekers and destitute migrants in Sussex. BERTS is a no-cost service. It is a purely voluntary service run for the benefit of the community.

We offer free specialist trauma counselling and psychotherapy to local people to help them come to terms with their relocation in the UK, after what can be very difficult experiences for themselves and their families in their countries of origin. All of our staff are unpaid and volunteer their time for free.

Refugees, asylum seekers and destitute migrants are much more likely to suffer from mental health problems than the general population, as a result of traumatic experiences. Migration itself can also cause significant mental health problems, in cultural and social readjustment, and in facing the isolation and sometimes poverty that being alone in a new country can cause. Depression and anxiety, and serious illnesses like Post Traumatic Stress Disorder, are very common with this group, and NHS provision of care is limited and local NHS services are overstretched.

Refugees, asylum seekers and destitute migrants often come to the UK after experiencing terrible life histories, and the asylum process itself can provoke further mental suffering, as conditions for asylum seekers and refugees in this country are very difficult, particularly if they have been kept in poor housing conditions or in a detention centre. Refugees also can experience several last minute displacement to strange towns, and also local racism whilst in the UK, which makes things even more challenging. Many refugees have a real sense of fear about the possibility that their asylum claim might be refused and find themselves isolated and separated from loves ones and unable to cope.

Therapists offer to donate some of their clinical hours every week to the project, and local organisations have kindly donated premises. The clinical referrals and liaison is also done by volunteer practitioners. This means that we can provide mental health support for free to qualifying service users.

Who is BERTS?

Brighton Exiled/Refugee Trauma Service key personnel are:

Chair: Sally R Munt
Trustee: Colin Blowers
Trustee: Reem A O Abushawareb
Trustee: Tessa Axelrod

What kind of treatment can I access?

Most of our psychotherapists, psychologists and counsellors work with Cognitive Behavioural Psychotherapy, and EMDR, they also have expertise in working with trauma and survivors of torture, sexual and political violence.

We expect normally treatment to last from 12-26 weekly sessions, based on your clinical assessment, although under certain circumstances our team may agree that this can be extended.

Do I Qualify?

You are eligible for free psychotherapy treatment if you are a refugee or asylum seeker.

Normally, you need to be over 16 years of age, although we can provide support to those younger than this in exceptional cases and if there is clinical availability. You need to have lived in the UK for less than 10 years.

Interpreter Services

Unfortunately we do not yet have funding to provide an interpreter service so all sessions are conducted in English. Psychotherapy with an interpreter present can also be problematic in terms of clients feeling safe enough to disclose sensitive information. Occasionally, social services are able to provide an interpreter if the refugee/asylum seeker is a young person receiving support from them.

See also:

Migrant English Project
The Migrant English Project provides free and informal English lessons for asylum seekers, refugees and migrants on Mondays 10.30am until 3.30pm (10:30 - 15:30) at Exeter Street Hall, 16-17 Exeter Street, Brighton BN1 5PG.

Email: mepbrighton12@googlemail.com
Website: mepbrighton.com

Sussex Interpreting Services
Sussex Interpreting Services offers a range of support services which are free to all refugees, asylum seekers and migrants. These services include community interpreting, bilingual advocacy, a health promotion project, and translation.

Telephone: 01273 702005 | 07811 459315 (for emergencies, always open)
Email: info@sussexinterpreting.org.uk | interpreting@sussexinterpreting.org.uk | translation@sussexinterpreting.org.uk
Website: www.sussexinterpreting.org.uk
Facebook: www.facebook.com/sis.interpreting.services
Twitter: twitter.com/sussexinterpret
Address: Community Base, 113 Queens Road, Brighton, BN1 3XG

How do I get an appointment?

Winter 2023
Please note that BERTS is temporarily closed 12 November to 3 December and we are not able to accept new referrals during this time.

Confidentiality

We do not discuss your referral or your mental health needs with anyone in your community, the Home Office or anyone else, and your information is safe. If there is a risk of harm to yourself, or to others, we would normally inform your doctor or in case of children being at risk, the relevant social service or NSPCC. We would normally discuss first with you if we felt that their was a risk of harm. Our service is completely separate from the Home Office procedures and we do not send any information to them, unless you request it.

Safety

All our psychotherapists have an Enhanced DBS check (formerly the CRB check) for working with vulnerable persons. We work to the professional standards, policies and procedures of the BABCP, and uphold NHS standard criteria for careful governance and standards.

Sexual Violence

Many women and men have experienced sexual or gender-based violence as part of their refugee journey. We are sensitive to this, and experienced in understanding the trauma this can cause, and hope to provide a safe space for you to talk about it, if you would like to.

What happens next?

After you have got a referral, we will be in contact with you to arrange an assessment of your needs. Then you will be offered an appointment with one of our therapists, which will usually be at the same time each week. It is important that you keep us up to date with your mobile phone number and address so we can maintain contact. More information about mental health support for refugees can be found in the MIND report.

Useful Links

This project is generously supported by Brighton and Hove Bus Company.

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Brighton Exiled/Refugee Trauma Service (BERTS)

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BERTS takes referrals from the NHS, Social Services, local statutory services and volunteer and third sector organisations working with refugees and asylum seekers.

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Our month-long survival guide for parents with children at home: tips for toddlers

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At home with the family? Our parenting coach Joanna Miskin suggests 37 things you can do with your toddlers at home.

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How Our Childhood Shapes Every Aspect of Our Health with Dr. Gabor Maté | FBLM Podcast

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You can't manage what you don't measure.

This is true in business, health, and can even be applied to personal life.

The fact is unless an individual is able to organize, analyze and process the data they're working with, reaching an accurate conclusion can be difficult.

Firstly, because one needs to know exactly what they're working with. And secondly, because organizing the information in an orderly log provides a more clear picture, which makes the decision-making process much easier.

When it comes to personal well-being, one's mood plays an important role in determining energy levels, where the attention is focused, and the actions are taken. One study suggested that:

"when participants were in a happy mood, they processed information more globally compared to when they were in a sad mood." (Schmid, Mast, Bombari, Mast and Lobmaier, 2011) "

It shows that, when individuals are more positive, they gather more information from the outside world. With more information, people can make better and more clear choices, which is always a good thing.

What Is A Mood Chart? And For Who Is It?

To have a better understanding of what we're measuring when looking at moods, we can start by agreeing on a few definitions on which to build our conclusions.

There are three key terms that will assist us in the process: affect, emotions, and mood.

Affect refers to our overall feelings, which we experience throughout our days, weeks and months. Emotions arise as a result of specific events or situations. Moods, on the other hand, are the background feelings that accompany us without any particular reason or cause. (Emotions and Mood, 2005)

Psychologists define mood as a number of persistent feelings that accompany our perception and evaluation of incoming stimuli. Mood has a huge influence on the way we react, specifically in the actions we take and the feelings that get created throughout that process. (Amado-Boccara, Donnet, and Olie, 1993)

The tricky thing about moods is that they are transitory, and can come and go without warning, cause, or reason. This is why, unlike emotions, which arise due to, or as a result of, specific events, moods represent our overall state, and determine how we interpret or approach external stimuli. Also, they can last much longer than emotions. (Mood, 2015)

One's personality can influence the way a mood is displayed, and the actions that one takes during such phases. People who are more optimistic and positive, who gather more information from the surrounding stimuli, are able to have a better view of reality and adjust their actions according to what's going on at that moment.

That's why, the purposeful act of widening our attention to spot positive stimuli not only helps us maintain our positive affect, but provides us with more resources by which to refer back to it. (Wadlinger and Isaacowitz, 2006)

Those who are pessimistic or insecure, look for evidence to support their downcast state and search for ways to reason or explain their negative affect. (Norbert and Gerald, 1983)

This feedback loop might strengthen the negative thoughts, and prolong the experience of such negative feelings. As the incoming information from the outside world is limited to only that which agrees or supports the dominant thoughts in the mind.

Without an ability to have a more accurate view of the environment, a biased and more subjective mental state is created and maintained. This is where the tracking benefits of mood charts can provide crucial information about when, where, and how often such moods are experienced and expressed.

With enough data and information, a pattern of the highs and lows can be identified, as well as the factors that may have caused them. This tool is handy for those experiencing depression, bipolar disorder, anxiety, but also those wishing to know more about themselves.

Why It's Good For Your Mental Health

Why should we care about tracking and noticing our mood patterns? Well, because the way we feel impacts the way we think. And the way we think determines the actions we take, which in turn influences our experiences and ultimately, our feelings.

This is a good example of how connected and cyclical our systems are.

The below quote by Darwin emphasizes the connected nature of our body organs and adds some explanation to this phenomenon.

"When the mind is strongly excited, we might expect that it would instantly affect in a direct manner the heart; and this is universally acknowledged and felt to be the case. Claude Bernard also repeatedly insists, and this deserves especial notice, that when the heart is affected it reacts on the brain; and the state of the brain again reacts through the pneumo-gastric nerve on the heart; so that under any excitement there will be much mutual action and reaction between these, the two most important organs of the body." Darwin, 1872, p.69.

From this, we can deduce that maintaining a positive mood ensures a balanced outlook and notably influences our well-being. On the other hand, being in a constant state of nervousness, where our feelings go up and down as a result of external stimuli, creates an imbalance that leads to ill-being. (Desmet, Vastenburg, and Romero, 2016)

A continued mood imbalance, in either the positive or negative outlook, leads to a lopsided view of the world. Rather than seeing reality as is, and making objective decisions based on available information, individuals focus on and pick up stimuli that support their dominant thoughts and emotions. An inability to understand and express these strong feelings can cause long-term problems.

One study showed that in the wake of trauma, the habit of ruminating on the negative event, a wish to suppress its undesirable thoughts, as well as the inability to associate with that past event, so as to fully process and move beyond it, is correlated with more symptoms of traumatic behavior and their severity. (Desmet, Vastenburg, and Romero b, 2016)

Individuals with such poor "cognitive and emotional adaptation strategies are involved in the development of PTSD (post-traumatic stress disorder)", as they are unable to accept the emotionally charged event, keeping it in the mind and creating discomfort. In turn, this negatively influences new experiences. (Desmet, Vastenburg, and Romero c, 2016)

While these avoidance strategies might be efficient in the short-term, in the long-term they prove to be quite damaging. One study showed that a continued disassociation to the traumatic event leads to emotional numbing, which manifests into a feeling of detachment to people and events that once were a source of pleasure. This greatly lowers the person's capacity to experience their full range of emotions. (Berna, Vaiva, Ducrocq, Duhem and Nandrino, 2014)

The bottom line is captured by one study which showed that there is a strong correlation between the repetition of abstract thoughts and depressive moods. On the other hand, the reiteration of concrete thoughts complemented executive functions.

This means that individuals with ruminating thoughts, based on a skewed interpretation of negative events (influenced heavily by downcast emotions), lead to depression and an inability to reason clearly, causing a decline in executive operation. (Philippot and Agrigoroaei, 2016)

Having a mind that's filled and occupied with ruminating negative thoughts and self-talk leads to aggression, hopelessness, and can cause depression, suicidal thoughts, anxiety, as well as a slew of other mental illnesses.

This is why tracking one's mood can be useful not only for individuals currently suffering from mental illnesses but also for those wishing to add more balance and objectivity to their lives.

As one begins to plot and track mood patterns, the overall frequency of such moods emerges. The ability to see the number and the intensity of such dysfunctional thoughts enables the person to better understand whether their "sad mood will be a transient state or will become protracted, increasing the risk of developing clinical depression". (Steenbergen, Sellaro, van Hemert, Bosch and Colzato, 2015)

There are several tools available that organize and track moods, and other factors that influence the way we feel and think.

The Bullet Journal Mood Tracker

One such easy and simple tool is known as the Bullet Journal Mood Tracker.

The name itself 'bullet' readily suggests what to expect from this process: clarity, organization, and effectiveness. And the fact that creating such a tracker can be done by the individual suggests there is a lot of autonomy for the person, as they can monitor exclusively the items most applicable to them.

In many ways, it's a part planner, as the person lists the activities they want or need to accomplish, but also part journal, as the emotions and feelings for that day can be identified. The relationship between the activities and the emotions felt at the end of the day is what provides the data for pattern observations.

This bullet journal system was developed by Ryder Carroll, a Brooklyn-based designer. The inspiration was to provide a rapid logging process, which takes less time and effort than traditional long handwritten entries.

Carroll identifies the following building blocks of the process:

1. Topics and Pages - help to easily identify the material that will be covered, with a
short and simple title, as well as page numbers.

2. Bullets - organize the actions and entries into: tasks, events, and notes.

3. Tasks - marked by a dot, describe the work to be done. Using symbols identify
the status of that task, for example: X - task completed; > - task migrated;< - task scheduled.

4. Events - identified by an O, show date-related occurrences, which can range
from a positive social event to a negative personal encounter. The key is to
keep the description as objective as possible (at least at this step of the
process).

5. Notes - represented by a dash "-". Here more details can be provided about the
above topics. These can include facts, thoughts, ideas, and observations.

6. Signifiers - any additional symbols that can provide more emotions, and
thoughts regarding the entries. For example, * - can represent urgent tasks; ! - can
provide inspirational or important information; an eye - can show things that require
further research, or discovery.

Once the organizational components have been crafted, individuals can move towards the Modules, which consist of:

1. Index - a repository of topics featured in the journal, with their relevant pages.

2. Future Log - items to be done or completed in the coming months.

3. Monthly Log - a bird's-eye view of actions/events coming up that month.

4. Daily Log - things to do for that day. Can be done the day of, or the night before. (Carroll, 2018)

Due to the flexible nature of such journals, the focus areas can differ from person to person, based on immediate needs, long-term goals, and other interests. Some common themes include: a daily log; a habit tracker (diet, sleep, physical activity, social life, and even stress levels); a mood tracker to identify the emotions and things that triggered it (ex: sadness, triggered by upsetting news, or personal events); and thoughts (ex: mantras; advise; interesting facts).

The information collected in the journal can remain private for personal use and analysis, or it can be shared with a mental health care provider (when appropriate and comfortable for the client). (Wong, 2017)

The Mood Ring Color Chart (PDF)

Another way to identify moods and emotions is with mood rings.

This accessory was introduced in the 1970s and operates with a liquid crystal that changes color with differing temperature. The idea behind the design was that blood flow relies on temperature and mood (ex: under stress, blood is directed toward internal organs, decreasing flow to the extremities). (Helmenstine, 2011)

The different colors represent varying states of emotion. Below are some of the colors and what they tend to represent:

For more color combinations and what they represent, check out the following sources:

6 Other Mood Charts (PDF)

There are also several ready-made mood charts available online. All you have to do is print them and start utilizing the tools. Here is a list of a few you can work with today:

1. Daily Mood Chart

A simple chart that tracks your mood scale between 1-10 (10 being best, 1 being worst). Asks for your hours of sleep, and provides a space for comments.

2. Mood Chart

A chart built by Harvard's Dr. Peter Brigham. The categories on this chart and more in-depth and include categories such as: Exercise/Medication; Energy/Mood; Sleep; Irritability (on a scale from 0-3); as well as an area for Events/Notes/Observations (to track triggers of the mood).

3. Daily Chart

This chart, offered by the Gateway Psychiatric Services provides a space to review Actions; Sleep (by looking at the time went to bed and time got out of bed, and total hours of sleep); Energy levels, that cause intensity or impulsivity, as well as, Slow moments of Dullness/Obsessing. As always there is a room for Events, or memory cues, for that day.

4. Mood/Sleep Chart

The saying goes - keep it simple, stupid, and that's exactly what this chart provides. It strips down the tracking to the bare minimum of: mood level, sleep, energy level and a space for notes.

5. Do It Yourself Chart

Those wishing to use their creativity and create a personalized mood chart can use this step by step process provided by WikiHow. The steps are simple and straightforward. Decide the format, what you'll be tracking, create a rating scale, determine how often you will be charting and tracking, and then start using.

6. Electronic Mood Charts

Living in this technological age has its advantages. There are many apps available to help you track your mood without the need of a pen, paper, or journal. Your dedicated smartphone could be your closest companion.

A) Mobile Apps

Here is a list of various mood apps and a comparison between what they provide based on: price; happiness level; different emotions; correlation located to your mood; correlation to the treatments of your mood; correlation of people to your mood; correlation of activities to your mood; and creating your own items to correlate.

B) Programs and More Apps

PsychEducation lists their top 4 programs and apps that can assist you in tracking your moods and emotions. These include: MoodPanda; BeatingBipolar; Optimism program; and Emotion Sense.

Mood Journals & Mood Logs

Managing emotions is a challenge every individual faces. For some, recognizing and managing emotions can come easy, for others, not so much. Especially for individuals suffering from a mental illness, such as depression, anxiety, bipolar disorder, and others. As the mind becomes subjective and sensitive to only a particular type of stimuli, it takes away one's ability to objectively view and review the changing patterns of mood.

When it comes to individuals experiencing depression, the problem can be that they completely detach from their emotions. As Dr. O'Connor said:

"The emotional self has largely been lost to the depressive." (Stein, 2018)

The important thing to note, however, is that it is not the feelings and emotions themselves that are the issue, rather, it is the coping mechanisms that the individual created that are building barriers and obstacles to leading a more balanced life. In fact:

"the danger of tuning out your feelings, therapists say, is that if you lose your ability to feel painful feelings, you can also lose your ability to feel joy and vitality. The result: an emotional grayness or numbness can take over your life."
(Stein b, 2018)

This is why mood journals and mood logs are such necessary tools, to tracking, understanding and examining the patterns of emotions one experiences, as well as the triggers, situations, and events that cause them. Rather than just noticing a change in mood, mood journals also show the possible causes for such changes.

Equipped with this information, individuals can have concrete data to spark change and improve their habits, through the introduction of more productive coping techniques.

Mood journals are similar to bullet journals and mood charts, as they look at:

1. The date and time (of the event).

2. The mood change.

3. External factors (surroundings, circumstances).

4. Internal thoughts (the memories and thoughts being entertained by the mind).

5. Suggesting how a well-adjusted person would react to the situation.

6. Comparing the current mood to that of the well-adjusted person.

If journaling and writing out the information by hand takes too much time, there are more simplified Mood Logs to choose from. Including:

1. Mood Journal

A printable journal that lets you note the date and time of the event, the mood change that occurred, external factors, as well as internal thoughts and memories that were experienced during the process.

2. iMoodJournal

The application lets you keep notes, browse the history of your records, understand the associations between the moods and the experiences, as well as input information about sleep, medication, and even take pictures to see how your moods affect you physically.

3. Daily Mood Log

Created by Dr. Burns, the log examines the change in emotions, such as: sadness, guilt, hopelessness, loneliness, etc., and has room to write other emotions as needed. There is also a section to write the thoughts and distortions that may have influenced the change.

4. Mood Diary

Here's an even more simple chart. This one includes the day and time; mood/emotion, and comments that look at the thoughts and situations that led to it.

5. Daylio

This electronic app lets you track your mood and activities, without having to type a line of text. Just look through the list of emojis and symbols, and pick the ones that apply to you.

6. Mood-Log

This is an easy to use app that lets you pick the emotions as you're feeling them throughout the day, or day to day, and provides a place to take notes or leave comments about the triggers that caused them.

7. Apps for Anxiety

There are also apps for other mental concerns, such as anxiety. Refinery 29 has listed 14 apps that will help you track and manage your symptoms.

For more ideas and applications, check out the list of 5 best journal and diary apps for 2018 recommended by Make Use Of.

A Take Home Message

The mind can be a tricky thing to manage. In some moments it cooperates, and in others, it runs loose. Being more understanding of these changing emotions, and approaching them with curiosity, can make a big difference in the coping habits we utilize to deal with such ranging highs and lows.

There are many tools available at our fingertips that can empower us to take charge of our lives, simply by just noticing how we feel, and what triggered it. With minimal time and effort, we can start taking note of the patterns that our lives go through and adjust accordingly to the data that emerges.

At the end of the day, no one can take responsibility for our lives, but ourselves.

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The Freeze Response and Sexual Assault: PTSD and Trauma Recovery #2

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Adding this one thing to your talk therapy practice can fast-track the healing process for trauma survivors

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Psychological/emotional trauma

Single vs. repeated vs. extended trauma

Developmental trauma

Complex trauma

What Neuroscience Tells Us about the Impact of Trauma

How and why the brain and nervous system get "stuck" when trying to process a traumatic event

Why a survivor's post-trauma autonomic nervous system (ANS) creates narrow "windows of tolerance"-and how yoga can help widen them

Simple sitting and standing yoga poses and their clinical applications

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Yoga Poses You Can Use in Individual and Group Work with Trauma Survivors

Mountain Pose to come into the present and release negative emotions

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Yogic Tradition and Neuropsychology

The (short) history and purpose of yoga

How trauma-and yoga-affects people at the cellular level

Yoga's effect on heart rate variability (HRV)

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Embodied Psychotherapy and Somatic Experiencing

How somatic therapy through yoga can stabilize the ANS to reduce anxiety, depression and chronic stress

What is "shock structure" and how it relates to trauma

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Discover strategies that discharge the nervous system and restore a resting baseline in trauma survivors

How trauma-sensitive yoga differs from other kinds of yoga

Breathwork to help calm rising panic

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Irina Diyankova, Ph.D., RYT-200, is a licensed psychologist in private practice in Knoxville, TN and a registered yoga teacher. She specializes in the treatment of complex and developmental trauma, including PTSD, dissociative disorders, and anxiety and mood disorders.

Dr. Diyankova completed her yoga teacher training in Subtle Yoga® with Kaoverii Weber in Asheville, NC. Currently, she is studying for the 500-hour yoga teacher certification with the Himalayan Institute in Honesdale, PA. She also completed part of her yoga studies with the Himalayan Institute in Allahabad, India.

Dr. Diyankova received her undergraduate degree in psychology from Moscow State University, and both her M.S. in psychology and Ph.D. in counseling psychology from Iowa State University. She has made numerous presentations on trauma and yoga to clinical audiences in the United States, United Kingdom, Mexico and Russia. She also maintains a blog, www.healingt.blogspot.com, that highlights the holistic approach she takes to trauma treatment. Learn more about Dr. Diyankova at www.dr-irina.com

Speaker Disclosures:
Financial: Irina Diyankova maintains a private practice. She has an ownership interest in Healing Trauma: Yoga for Healing Trauma online classes. Dr. Diyankova receives a speaking honorarium from PESI, Inc.

Non-financial: Irina Diyankova is a member of the American Psychological Association.

Debra Premashakti Alvis, PhD, is a licensed psychologist and private practitioner who developed and led the Mind/Body Program at the University of Georgia that specializes in addressing anxiety, stress and depression in individuals with physical health concerns and co-morbid mental health issues.

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Dr. Alvis lectures and leads retreats around the world. Her trainings have helped thousands of clinicians to integrate the richness of contemplative practices and somatic psychotherapies with cognitive approaches for greater clinical effectiveness. Dr. Alvis maintains a private practice in Georgia where she treats clients with anxiety, trauma, shame, depression and relational concerns.

She also continues to work as a professor at the University of Georgia where she supervises the clinical work of doctoral students and co-leads a research team investigating mindfulness.

Speaker Disclosures:
Financial: Debra Premashakti Alvis is in private practice. She receives compensation as a Professor for the University of Georgia. Dr. Alvis receives a speaking honorarium from PESI, Inc.

Non-financial: Debra Premashakti Alvis has no relevant non-financial relationship to disclose.

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Neuroscience & Yoga in the Treatment of Trauma [Online Course]

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Adding this one thing to your talk therapy practice can fast-track the healing process for trauma survivors Do you sometimes feel like your trauma clients are stubborn and unwilling to change? They make little to no progress in their treatment... Even though you see them consistently and use the talk therapy tools that you know work.