As society and culture become more open to the importance of mental health, you may have also noticed the growing interest in trauma. We hear the word so often, don’t we? In our conversations with friends, in the movies we watch, and in the offices of our care providers. What happened to us in the past impacts us in the present. What might it look like if you were interested in working with a licensed professional counselor to address past trauma?

Trauma treatment is a specialized form of therapy designed to help individuals process and heal from traumatic experiences. It focuses on addressing the psychological and physiological impacts of trauma, providing strategies to manage and reduce symptoms such as anxiety, depression, and PTSD. Safe trauma therapy includes five phases: 1) safety and stabilization; 2) deconditioning of traumatic memories and responses; 3) reorganizing and integrating memory; 4) re-establishing secure social connections; and 5) integrating into present life with a new sense of self (Onno Van der hart and Judith Herman).

There are many different methods used to facilitate healing from traumatic events; there is no “one size fits all” approach. However, the phases are key, especially when working with childhood and developmental trauma. Before processing painful memories, a person must develop effective resources that help to regulate the autonomic nervous system and emotions. Past events often leave our bodies in a perpetual state of fight, flight, freeze, and collapse. If dissociation is involved, the treatment involves the development of strategies to cope with the loss of connection to present moment experiences. Our brain and body work well to help us in coping at the time of a traumatic event. Later, these strategies may no longer serve us.

In my practice as a licensed professional counselor, I work closely with the client to develop a treatment plan that involves each of the five phases mentioned earlier. We collaborate and move only as fast as the “slowest part of you”. Three types of therapy can be helpful: 1) Sensorimotor Psychotherapy (https://sensorimotorpsychotherapy.org); 2) Eye Movement Desensitization and Reprocessing (EMDR, https://www.emdr.com); and 3) Trauma-Informed Stabilization Treatment (TIST, https://janinafisher.com). As a counselor, I use each of these to support clients in their journey of the creation of internal resources to process trauma, shift out of the prolonged fight-flight-or-freeze reaction of the autonomic nervous system, recognize and self-regulate emotions, and respond calmly and thoughtfully to their world.

If you are interested in learning more about the treatment of trauma, please reach out. You can find me at www.takingrootcounseling.com.

Written by Jody Cecil, Licensed Professional Counselor

As the holiday season ends and we begin a new year, some of us may be feeling a little down or out of sorts. Known as the holiday blues or post-vacation depression, several factors contribute to this phenomenon. According to the National Alliance on Mental Illness (NAMI), 64% of people report being affected by holiday depression, and it’s most often triggered by the financial, emotional, and physical stress of the season. But for others, the “blues” occur when we come down from the high of the celebrations and face the inevitable return to our normal routine. While the distress we experience is short-lived, there are simple steps we can take to restore a sense of balance and joy.

How are you feeling right now? Perhaps that’s a place to start even as you read this article. What are you noticing about yourself – physically, emotionally, relationally, and spiritually? Allow yourself some time and space to be curious about yourself without judgment. Most of us can push past distress and “keep on keeping on”. Take a moment and check in with yourself. If you are feeling sadness or exhaustion, know you are not alone. What you are experiencing is normal.

While there are no quick fixes to our emotional and physical states, every small step we take matters. Most of you will read this list and think to yourself, “I know this”. You’re all wise and know your body well. But here’s the thing about the post-holiday blues; your body and brain may decide to “protect” you by shifting into a state of hypo arousal or disconnection. That fatigue and sadness you’re feeling may be part of a survival instinct – one that might not be very helpful for you in the long run. As you look at this list, remember that self-care does not have to be expensive or extravagant. Just like the light from the small candle in the image above, one small activity can help you to shift out of the blues.

• Take care of yourself physically. Of course it’s fun to stay up late and enjoy all the fun food and drink! Now it’s time to resume a schedule that allows for sleep, healthier food choices, hydration, and exercise. Be patient with yourself. Doing less does not make you less.
• Create time for connection with others.
• What sounds fun? Find a way to engage in play and creativity.
• Take a break from technology.
• Spend time in nature. Even five minutes outside can make a difference.
• Meditation and mindfulness practices.
• Clean and organize a small space in your home or office. Again, it’s okay to start small!
• Listen to music . . . or even dance!

If your symptoms persist, consider reaching out to a professional for additional support and treatment. As a licensed professional counselor, Jody might be a good place to start. Contact her at takingrootcounseling.com.