Trauma-Focused Cognitive Behavior Therapy

Trauma-Focused Cognitive Behavior Therapy, or TF-CBT, helps people recognize and understand how traumatic experiences impact a child’s mental, behavioral, emotional, physical, and spiritual well-being. This form of therapy analyzes how trauma shapes an individual’s emotional and behavioral responses throughout life. In return, TF-CBT provides children with skills to help understand, cope, and process memories and emotions related to their traumatic experiences. The goal of this therapy is to have the child create healthier adaptive responses relating to the trauma they endured. 

TF-CBT is a short-term treatment model that has the ability to improve a variety of different trauma-related outcomes within 8-25 sessions with both the child/adolescent and guardian present. While this form of therapy is helpful in treating a PTSD diagnosis and symptoms it’s also useful in helping treat anxiety, cognitive and behavioral problems, and improves the guardian’s distress about the child’s trauma. This results in the guardian understanding the child’s experiences, creating effective parenting skills, and supporting better interactions with the child.

Benefits of this therapy include re-establishing safety, identifying triggers, developing healthy coping skills, decreasing traumatic stress symptoms, and practicing trauma processing. A TF-CBT therapist will have activities centered around the child’s age and experiences in addition to creating activities to address the memories associated with the trauma. All activities will be tailored to the child’s sensitivities surrounding their trauma as well as utilizing relaxation techniques during the session.

At Perspectives Anew Therapy, all four of our clinicians are certified in TF-CBT to help assist any children or adolescents in need of overcoming their trauma. Contact us today to set up an appointment with any of our therapists.

Sources: Center for Child Trauma Assessment, Services & Interventions. TF-CBT Therapist Certification Program

Dialectical Behavior Therapy

DBT is derived from cognitive behavioral therapy (CBT) and aims to teach people ways to live in the present moment and cope with stress in healthier ways. Additionally, DBT helps individuals learn to better regulate their emotions as well as improving relationships with others. This form of therapy gained popularity in recent years by helping treat those living with borderline personality disorder (BPD) but it’s also useful in treating eating disorders, substance use disorders, PTSD, and bipolar disorder. Not only that, DBT has been found to be useful in helping those struggling with generalized anxiety disorder, major depressive disorder, OCD, and suicidal behavior. 

This form of therapy can be done individually or in a group format. Another way this therapy can be provided is through phone coaching, or patients having the ability to call their therapist between sessions. This is an option for those who may find themselves in a troublesome situation and would like guidance from their therapist. 

There are four core models used to teach critical skills through this therapy which includes core mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation. Core mindfulness teaches individuals to focus on the present moment while simultaneously focusing on one thing without judging yourself or others. Distress tolerance is used during stressful situations to help teach acceptance over things you do not have control over. This in return helps improve problem solving, increase one's mood, reduce self-harming behavior, and learn to utilize self-soothing techniques. Interpersonal effectiveness helps people form healthy relationships while caring for oneself whether that be navigating conflicts better or stating what you need. Lastly, emotional regulation helps individuals clearly define the emotions they are experiencing without judging themselves. 

If you are someone who feels empty or hopeless, experiences difficulty handling their emotions, or has a specific mental health condition DBT helps treat, let us at Perspectives Anew Therapy guide you through your healing journey. With three different clinicians certified in DBT on site the possibilities are endless. 

Anxiety Attacks vs Panic Attacks

Although there are similarities between anxiety and panic attacks there’s major differences between them that are important to know. Anxiety attacks are triggered by stressors with a gradual build into the anxiety attack. On the other hand, panic attacks happen unexpectedly and quickly with fear occurring without any obvious dangers. When experiencing anxiety our mind says “I’m worried about what might happen,” which is followed by tension and general avoidance. However, when people are in fear their mind says “I’m in danger,” which in return causes an increased heart rate and desire to escape. 

Symptoms of anxiety attacks include a gradual build up of rapid breathing, sweating, increased heart rate, nervousness, gastrointestinal problems, and difficulty controlling worry. Panic attack symptoms come on immediately and out of the blue with symptoms being nausea, irregular heartbeat, sweating, dizziness, shaking, disorientation, and difficulty breathing. It is important to note that some panic attacks can be expected such as an individual who struggles with claustrophobia finding themself in a cramped space. In this scenario, although the panic attack would still occur immediately instead of gradually, someone who suffers from panic attacks and claustrophobia may anticipate a panic attack. 

The Comprehensive Learning Theory of Panic Disorder states that panic attacks become associated with initially neutral internal and external cues through a conditioning process. What this means is that panic attacks are likely conditioned to react to certain internal cues. Anxiety sensitivity is thought to predict the development of panic attacks as well as the onset of other anxiety disorders. 

There are many treatment options available to help those who struggle with panic attacks or anxiety attacks. Seeing a therapist who specializes in this specific field is an incredible first step. Medication can be prescribed, however research shows that acupuncture is also effective in helping reduce these attacks. In addition, doing yoga, exercising, limiting alcohol consumption, and getting enough sleep can help reduce attacks.

Stress Management

To fully understand how stress impacts our mind and bodies, it’s essential to know what stress is. Stress is defined as challenges to our physical and emotional well-being that exceeds our coping abilities and effects that are created by a stressor. Although trauma overwhelms an individual's ability to cope, stress doesn’t necessarily overwhelm a person. Once stress has been introduced to the body, the sympathetic-adrenomedullary system and the hypothalamus-pituitary-adrenal system act immediately. 

Predispositions to stress include one's perception of the stressor, stress tolerance, and a lack of external resources and social support. Having proper stress reduction and management techniques are essential for all individual’s health. When stress starts to become chronic there are many negative symptoms that may occur which only fuels the stress. Dissociating, feeling lightheaded, clenching your teeth, hair loss, increased sensitivity to pain, and reduced fertility are a few symptoms. In addition, individuals may experience hot flashes, ringing in the ears, bloating, joint pain, headaches, and a weakened immune system. 

Because prolonged stress has such a negative impact on humans, stress management techniques provide opportunities to take back control of one’s life. Accepting that some events are out of our control, time management, seeking social support, and reducing tobacco, alcohol, and drug consumption will all reduce stress. Exercise such as running, swimming, and dancing help reduce stress while improving sleep in return. Lastly, making sure that you are eating healthy is vital to stress. Always be sure that each day you have the proper amount of vitamin c, magnesium, and omega-3 fatty acids in your food or vitamins so that the body is ready to process stress. 

Feeling stressed is natural, but allowing the stress to become chronic and consume one’s life is extremely unhealthy. One of the best stress management techniques is seeking professional help when you’re unsure how to cope. As always, we at Perspectives Anew Therapy are here to guide our clients through stressful times and help them overcome these intense feelings. 

Chronic Pain & Mental Health

Studies have shown that chronic pain and mental health disorders typically occur together due to a reduced quality of life. Many individuals suffering from chronic pain experience anxiety and depression, additionally chronic pain and mental health problems tend to exacerbate each other. Those living with chronic pain are at an increased risk for opioid dependency, cognitive impairments, difficulty caring for oneself, and activity limitations. 

One example of the link between chronic pain and mental health is the wellbeing of those living with multiple sclerosis (MS). Studies have shown those living with MS are twice as likely than those without MS to be diagnosed with major depressive disorder, generalized anxiety disorder, panic disorder, and OCD.  In addition, some individuals living with MS experience the pseudobulbar affect which is defined as “pathological laughing or crying.” This is seen in 10% of people living with MS. 

Any individual living with chronic pain should receive treatment for the cause of their pain in addition to any mental health problems they are starting to endure. There are therapeutic approaches that help to relieve both mental health problems and chronic pain, additionally primary care physicians should actively check on the mental health status of any patient living with chronic pain. 

If you or a loved one is living with chronic pain as well as mental health problems, there is help available. Psychotherapy, stress-reduction techniques, antidepressant medications, and pain rehabilitation programs are a few of the treatments available to increase one's quality of life. As always, treatment should be patient-centered and meet the needs and goals of each individual patient. 

Sources: American Psychiatric Association, Mental Health America

Accelerated Resolution Therapy

Accelerated Resolution Therapy, or ART, helps to reprogram how traumatic or troubling memories are stored in the brain in order to no longer trigger physical and emotional reactions. This form of psychotherapy has been shown to improve the wellbeing of clients within one to five sessions with a trained ART therapist. Anxiety, depression, panic attacks, OCD, PTSD, substance abuse, family issues, sexual abuse, codependency, dyslexia, and phobias are just a few of the mental health probelms and traumas this psychotherapy has been proven to be useful in. 

The job of an ART therapist is to guide their client through the process so they can move beyond the painful experiences they are stuck in. This allows clients to grow and see positive changes in their lives. ART uses an eye movement technique called voluntary memory/image replacement to change how negative images, traumas, or mental health problems are stored in the brain. This results in traumas, images, and mental health problems no longer being able to trigger strong emotional and/or physical reactions. The best part about this psychotherapy is that clients do not have to talk about their difficulties with their therapist in order to properly recover. 

The core techniques of ART utilize evidence-based PTSD treatment to incorporate a combination of different techniques in specific and useful ways. An ART therapist is able to use this form of psychotherapy with other therapies and medical treatments as well as allowing the client to be in control. In addition, medication is not required for this therapy, however if a client is already on medication ART can still be used. Clients should not worry about having to intentionally recall traumatic memories between sessions and should always know they are in control of what information they would like to share. 

If you or a loved one is searching for an ART therapist, we at Perspectives Anew Therapy would love to offer our services and provide a safe space for you to heal.

Source: Acceleratedresolutiontherapy.com

Stop Checking Your Phone In The Morning!

If you’re anything like me that means the moment you wake up you roll over, check your phone for notifications, and then somehow end up on Instagram for 20 minutes. For many people this is the first way we start our mornings, however this is a habit everyone should actively work on to break.

When waking up, our brain goes from delta waves (sleeping) to theta waves (daydreamy) then to alpha waves (awake/relaxed). Everytime you look at your phone right when you wake up the brain is forced to jump from delta waves to beta waves (alert/wide awake). This interrupts the natural flow our minds are conditioned to follow and results in more anxiety, stress, feelings of being overwhelmed, and makes people more easily distracted.

Checking emails, messages, missed calls, and social media right when you wake up sets the day up to be more stressful than it should be with a less relaxed mind. In result, people are less likely to complete tasks throughout the day and more likely to spend their time mindlessly scrolling due to increased distractibility. Not only that, but checking your phone first thing in the morning has been linked to depression and sleep disturbances. 

There are so many ways we can start our day off on a more positive note while letting our brain flow through its waves in its natural order. Habits such as making your bed, journaling, drinking a glass of water, reading a book, getting some sun, stretching and meditating, and creating a realistic to-do list sets up our day to be more productive and stress free. 

Bipolar 1 vs Bipolar 2: What’s the Difference?

Bipolar disorder features a period of unusually intense, elevated, or irritable moods that are alternated with or accompanied by one or more depressive episodes. This is a lifelong diagnosis with symptoms including restlessness, agitation, sleeplessness, pressured speech, racing thoughts, sexual disinhibitions, surges of enegry, and grandiose beliefs. Many individuals are only taught about bipolar one and bipolar two, however there are more than two types.

Bipolar one is characterized by periods of severe mood episodes during mania and then into an episode of depression. Bipolar two includes more mild forms of mood elevation from hypomania that alternate with severe depression. The third type of bipolar disorder, cyclothymic disorder, is when an individual experiences brief periods of hypomanic symptoms that alternate with shorter periods of depressive symptoms. In cyclothymic disorder, depressive symptoms don’t last as long as bipolar one or two. In addition, people can have “mixed features” of bipolar disorder in which they experience simultaneous symptoms of opposite moods during manic, hypomanic, or depressive episodes. “Mixed features” symptoms include high energy, sleeplessness, and racing thoughts in addition to possible feelings of hopelessness and suicidal feelings. Lastly, rapid-cycling refers to when an individual has four or more mood episodes within the span of 12 months with episodes lasting for days to be considered distinct episodes. 

The prevalence of children diagnosed with any form of bipolar disorder is extremely rare, however the rate of which people are diagnosed increases after puberty. 60% of those diagnosed with bipolar one will have their first episode by the age of 19 and the majority receive a diagnosis as a teenager or in their early twenties. While bipolar disorder is a lifelong diagnosis, medication and psychotherapy help individuals struggling to live a healthier life.

Source: Webmd.com

National Coming Out Day

Since 1988, October 11th has become the National Coming Out Day which was founded by psychologists Richard Eichberg and gay rights activist Jean O’Leary. Eichberg and O’Leary founded this day to celebrate and raise awareness for the LGBT community and their fight during the civil rights movement. The reason for picking this day is to remember the anniversary of the National March on Washington for Lesbian and Gay rights that took place in 1987. The first march was in 1979 and the second march in 1987 had five times the amount of people fighting for LGBT rights. 

Every individual has an innate desire to be understood and accepted which is why understanding the intersections of cultural identities such as ethnicity and disability status among LGBT individuals is important for psychological wellbeing. Individuals within the community still face many hardships within the United States such as LGBT individuals are less insured and face greater food insecurity than non-LGBT people. In addition, LGBTQ+ people are more likely to experience depression, harassment, and issues with academic performance. For these reasons we celebrate the LGBTQ+ community because while we have come far since 1988 there are rights that are still being fought for. 

When the LGBTQ+ community is able to share their stories and be heard it creates a greater understanding among those outside of the community. One of the main reasons hate crimes against LGBTQ+ individuals occurs is because the offender lacks acceptance or valuing of that person. Sexuality and gender is a spectrum that every person is entitled to explore and should only be accepted and understood instead of discriminated against. By celebrating National Coming Out Day and having an open conversation we are only bettering society. 

Source: APA.org, Williamsinstitute.law.ucla.edu

Mental Illness Awareness Week

Mental Illness Awareness Week occurs during the first week of October with each day focusing on a specific topic. Stigma, medication, therapy, disclosing, and caregiving are the topics discussed so that people can become further educated on the aspects of these topics. 

Mental illness has become a serious health concern in the United States and by talking about what people are going through we can further raise awareness. Somebody that you know or love experiences a mental illness each year because one in five adults are diagnosed with a mental illness each year. In addition, one in six children between the ages of six and seventeen are diagnosed with a mental health disorder annually. If you as an individual have never experienced a mental illness it is still vital to become informed for those we love and society as a whole. 

In the United States alone each year 48 million people are diagnosed with anxiety disorders, 1.5 million people with schizophrenia, 9 million people with posttraumatic stress disorder, and 3 million people with obsessive compulsive disorder. However, only about half of those diagnosed will receive treatment leaving the other half untreated and in need. Mental illness needs to be treated as the health concern that it is with treatment available to any individual in need of assistance. 

If you or a loved one is seeking support or information on anything related to mental health, contact the NAMI HelpLine for additional help. This HelpLine is free and offers information, referrals, support for anyone living with a mental health condition as well as their family and caregivers. You can also call 1-800-950-NAMI (6264) or text “HelpLine” to 62640. 

Source: NAMI.org

Impacts of Unresolved Trauma

While addressing unresolved trauma can be a scary thought, one should consider the impact of not addressing their trauma adequately. For many, the idea of speaking with a therapist about their unresolved trauma seems like an impossible thing to do, however it will only benefit our lives in the best way possible.

When we as humans do not heal from or acknowledge our trauma it is kept within the body and has a significant impact on our day to day functioning. You may be thinking to yourself this is untrue, however science has proven the body remembers trauma. Anxiety, panic attacks, depression, PTSD, and addiction are a few of the more known results of unresolved trauma.

There are a plethora of responses the body will endure if trauma is continually disregarded. Sleeping too much or too little, eating disorders, becoming detached from those we love, feelings of deep shame, and unexplained fears can develop as well. In addition, hyper vigilance, suicidal ideation, self-harm, feelings of extreme anger, and dissociation can occur as well.

Do not let the fear of speaking with a therapist about your trauma impact your daily life and relationships with those that you love. Learn the proper tools to live life to its fullest potential while healing here at Perspectives Anew Therapy. Life is worth living and enjoying, and we are here to help you be the healthiest, happiest version of yourself.

Suicide Prevention

With September being Suicide Prevention Month, it’s important to talk about the factors that increase the risk of suicide in order to enhance resilience as well as educate the public on suicide in the United States.

There are many factors that put one at an increased risk for suicide on mutliple levels. Individual risk factors include a history of depression, victimization, financial difficulties, and chronic pain. Relationship risk factors can include loss of relationships or intimate partner violence, while community risk factors include a lack of healthcare, a history of trauma, and discrimination. Lastly, societal risk factors include feeling a sense of shame for seeking help and access to means of suicide when at risk. 

Many individuals believe that suicide is not an issue in the United States, however it is a leading cause of death and has become a serious public health concern. Because of this, it’s important to address the rate of which suicide is committed in the United States because if we do not talk about it the numbers will only continue to grow. Individuals struggling with suicidal ideation or tendencies deserve to be informed on the tools they can utilize to help them overcome this battle. 

Anyone who is struggling with suicidal ideation or tendencies should immediately seek help from a therapist and confide in someone they love and trust. If one believes they are in immediate danger to themselves, call the Suicide and Crisis Lifeline at 988 which is available 24/7. If someone close to you has confided they are suicidal, make sure you are listening while being sympathetic as well as taking them seriously. Those at risk for committing suicide do not need to be blamed or argued with, instead be a helping hand through this extremely hard time they are enduring. 

Everyone deserves to live a happy and healthy life, nobody should ever endure pain alone. If you are struggling with suicidal ideation or tendencies, call 988 for help and get set up with a therapist today. Life is worth living, and we are committed to helping you grow in every area of your life.