Bessel A. van der Kolk, a leading trauma expert, said, “As I often tell my students, the two most important phrases in therapy, as in yoga, are “Notice that” and “What happens next?” Once you start approaching your body with curiosity rather than with fear, everything shifts.”
Through my clinical work over the past 10 years, I have found the body to be one of the greatest teachers in helping clients to connect with, and heal from, trauma that is stored in the body. Stored trauma often manifests itself physically, such as with anxiety, panic attacks, nightmares, fear, and other “uncomfortable” emotions. Consequently, our bodies are often feared, rather than embraced as the wise teacher it is.
I have found one of the most powerful tools in helping myself, and my clients, stay in a state of curiosity, rather than fear, of these bodily sensations is the breath. When triggered by these bodily sensations mentioned above the body typically moves into the sympathetic, or fight or flight nervous system. Often, clients with trauma have learned to operate in this nervous system more often than is useful. The breath is a powerful bridge between the sympathetic and parasympathetic, or “rest and digest,” nervous systems.
Next time you find yourself filled with anxiety, I challenge you to take four deep “box” breaths, where you breathe in for four counts, hold for four counts, breathe out of four counts, and hold for four counts. After which, maintain the deep breathing pattern and notice what is happening in your body physically, and breathe into any tension you find. Then, remain curious and ask yourself what is needed to help you feel safe and secure in the present moment. At that point you may ask, “what happens next?” Take note of what inner child wounds or beliefs may be surfacing, and allow yourself to sit with that wound to find truth. Learning to become curious about thoughts that once seemed overwhelming, scary, or insurmountable can be an empowering exercise when you start unwinding unhelpful past conditioning.
Sometimes with trauma, clients may find themselves feeling stuck at certain points of traditional talk therapy. If that has been the case, it is helpful to explore other modalities to help release trauma on a cellular level, such as EMDR. Other movement based interventions such as yoga, tai chi, qigong, and dancing have also been found to be helpful in healing trauma. If you have found yourself stuck in processing past trauma, please feel free to reach out to see if we can explore some additional healing modalities. You can schedule by calling 801.944.4555.
We all experience forms of trauma at some point in our life. Some trauma is obvious and very serious. While other trauma can stem from minor events which we may not always classify as traumatic; such as, feelings of embarrassment during a presentation or public event. Both large and small traumatic experiences can resurface and manifest themselves in our lives as increased stress or anxiety. Sometimes individuals do not realize that the stress or anxiety actually stems from some form of trauma. So, how do we rewrite the traumatic events of our life? EMDR, or Eye Movement Desensitization Therapy, is one form of therapy that has been proven to be extremely effective in helping individuals overcome the negative effects of stress, anxiety, and trauma.
Eye Movement Desensitization Therapy may sound like a strange and scary form of therapy. You may have questions, like “What do eye movements have to do with therapy?” or, “I like my senses, what exactly does it mean to be desensitized?” While, I do have experience and expertise in facilitating EMDR therapy, I am not a scientist, or a doctor so I’ll leave it up to an expert to answer some of the more detailed questions. The following article provides an excellent overview of what EMDR is, and some of the more intricate details about how it works. This is a great starting place for individuals interested in EMDR or learning a little more about this form of therapy.
A while back, my garage was burglarized and my new mountain bike was stolen. I left that morning disgruntled, frustrated and very upset having had my garage broken into. It was fortuitous that I was going to EMDR training the day my bike was stolen. My colleague was able to use EMDR for my experience with my bike. Upon coming to training that day I was livid, so livid I had a difficult time being present. That afternoon during my brief EMDR treatment I started out resentful and angry. Funny enough, I left the session frustrated that I was not frustrated that my bike being stolen. EMDR had worked and I had been able to process through the event and overcome the negative emotions I likely would have felt.
If you, or someone you know, is interested in beginning EMDR therapy please contact me at 801-944-4555 to schedule an appointment to learn more.
Are the children in your life (whether in your family or your professional world) seeming to constantly misbehave? Do you know adults who seem to have missed some important steps in growing up? Maybe that adult is you. Have you heard of the ACE studies? ACE is an acronym that stands for Adverse Childhood Experiences and is the title of a growing body of research that is shedding new light on how childhood trauma impact a person’s social, psychological, intellectual, physical, and spiritual well-being.
Cindy sat in my office, seeking relief from the intense psychological anguish that she had been experiencing for the several months since having survived a fatal head on collision with an SUV. The driver of the other vehicle was intoxicated, swerved into Cindy’s lane of traffic and impacted her vehicle head on. That driver was pronounced dead at the scene. Since that time, Cindy had been experiencing insomnia, nightmares, flashbacks, panic attacks and difficulty functioning – classic symptoms of Post Traumatic Stress Disorder.
From a neurological stand point, her brain was essentially “stuck” in a primitive survival mechanism known as “fight or flight” – a protective measure that is designed to identify a dangerous situation and put the entire system on the defense at warp speed, all in an effort to ward off any threat to survival. Fight or flight is a mode of defense that operates on a “better safe than sorry” mentality. In Cindy’s case, even though the threat to her safety had ended months ago, her system was still stuck in that defensive posture “just in case” the threat, or anything like unto it, resurfaced. Although Cindy understood on a rational level that the threat had long since passed, her neurology was reluctant to let it’s guard down in the event that there was a mistake and the danger had not really passed. Scenes from the event were relived again and again in her mind because literally that memory had been loaded into her neurological network in a manner that caused the rewind button to be continuously pushed by anything in her environment that even slightly resembled the near fatal accident – riding in a moving vehicle, the sound of a car’s engine, sirens in the distance, flashing lights, etc….
I was moved to tears today when I read the heartfelt and inspiring letter penned by Kayla Mueller, the American hostage whose murder by the terror group ISIS was confirmed in the media on February 10, 2015. Kayla was kidnapped while volunteering for the humanitarian organization, Doctors Without Borders, in Syria in August 2013 and was held captive until her death in early 2015. The letter that former cell mates delivered to her family subsequent to their release reveals a beautiful, courageous young woman with a remarkably resilient spirit. In part the letter reads:
“Everyone, if you are receiving this letter, it means I am still detained but my cell mates have been released…..I wanted to write you a well thought out letter, but I could only write the letter a paragraph at a time, just the thought of you all sends me into a fit of tears.
“I remember mom always telling me that all in all in the end the only one thing you really have is God. I have come to a place in experience where, in every sense of the word, I have surrendered myself to our creator b/c literally there was no one else…..and by God and by your prayers I have felt tenderly cradled in freefall.
“Boundaries can be understood as processes of contact and exchange,
moments of knowing, and movement, and growth.” Judith V. Jordan
Knowing how to set healthy boundaries is an important part of living a life where you feel honest with yourself because you are able to interact honestly with others. This isn’t a skill that comes with all of us into life. This isn’t a skill we learn in our formative years either.
We learn it, oftentimes, through experiences of pain and trauma, both emotional and physical. Because of our experiences, we learn to have boundaries. Because of our experiences, we also gain the tough challenge of doing 3 life-altering things:
Learning to value ourselves;
Actively creating our identity;
Balancing the ways we share our personal space.
Often times we are expected to share our personal space without regard to personal needs because of our roles in life – such as our families, our friends, our occupations or hobbies, our roles as as parents, siblings, spouses, or relatives.
Bethany Johnson*, a 25 year old young woman, sat in my office. Presenting symptoms: near debilitating insomnia, hyper vigilance, hyper arousal, irritation, nightmares and flashbacks. This was classic PTSD (Post Traumatic Stress Disorder) Surprisingly perhaps, Bethany wasn’t a soldier who had recently returned from a tour of duty in Iraq or Afghanistan, but rather had been teaching English as a second language in the Philippines – and she happened to be working at a school that was right in the eye of Hayian, the category 5 typhoon that struck the Philippine Islands in November 2013 and according to a CNN report “was probably the strongest tropical cyclone to hit land anywhere in the world in recorded history.”
Children look to their parents to provide unconditional love and acceptance in infancy and early childhood. When children are subjected to trauma or neglect or when parental support is lacking, the child is left feeling unloved and sadly, unlovable. These feelings remain with us into our adult lives and can have a profound influence on our current relationships, often without us realizing the connection to our early childhood experiences.
Fortunately, there is much that can be done to “rewrite” these memories and to move into the future rather than feeling “stuck” in the past. For most people this requires professional help from a trained therapist.
A revolutionary new therapy called Lifespan Integration is now available and being used worldwide to successfully help people of all ages heal recent and past trauma and build a more solid core self.