Memory and Trauma

Traumatic events are encoded differently than our day-to-day life experiences which makes recalling and narrating the traumatic events different than recalling routine events. Before one can fully understand how trauma impacts memory it’s essential to understand how the hippocampus and amygdala impact our memories. The hippocampus puts events in chronological order and transfers it into a long-term episodic memory. The amygdala takes experiences involving threats and anger and turns it into an implicit memory that unconsciously affects thoughts and behaviors. The memories then become associated with a threat and anger so that we can quickly associate the event with future situations that appear threatening or stressful. In short, the amygdala creates an instant response to perceived danger.

Because stress and fear increasingly activate the amygdala, it reinforces traumatic memories while simultaneously impairing how the hippocampus functions. Individuals who have experienced trauma can have memory traces, or fragments, meaning the memories are not fully integrated into the hippocampus properly. Additionally, sensory information such as smells, sounds, or images that occurred during the traumatic event become linked to physiological fear symptoms such as shortness of breath, sweating, and rapid heart beat. 

For many, memories of a traumatic event are only recalled in fragments due to the victim's hippocampus not being able to encode the memory in a complete and chronological order. However, some aspects of a traumatic event are better remembered due to the adrenal glands releasing adrenaline which helps to encode memories to the hippocampus more intensely. “Flashbulb memories” are the result of a burst of adrenaline that enhances the memory of the trauma that in return strengthens memory pathways. The brain encodes what we are paying attention to and during a traumatic experience the brain focuses on what is essential to survival without focusing on other details. Because of this, it is unrealistic and irrational to expect victims to recall every aspect of the traumatic event from start to finish. 

Source: Department of Justice Canada

Mental Health & Pets

Pets have the ability to decrease stress levels, improve heart health, and help children improve their emotional and social skills. Because of these benefits, researchers have found that pets lower your blood pressure, reduce feelings of loneliness, anxiety, and depression,  increase the feeling of social support, and improve overall mood. Different pets offer different benefits in a variety of unique and helpful ways. Dogs and cats have been found to reduce anxiety and depression in addition to encouraging exercise and play. Birds help encourage social interaction and keep adults alert. Fish reduce our muscle tension and lower our pulse rate. 

In childhood, pets have the ability to lower the risk of allergies or asthma while also teaching responsibility, compassion, and empathy. Pets during childhood also provide a sense of safety and ease separation anxiety from the child’s caregiver. Additionally, children can develop a more positive self-image due to feeling important and pets can help calm hyperactive and aggressive children. 

In adulthood, pets boost morale, optimism, and create a sense of self-worth while bringing joy to their owners' lives. Adults who adopt from shelters, specifically older pets, experience a sense of fulfillment in their lives. Pets in adulthood are also a great way to meet new people, start conversations, and encourage playfulness, laughter, and exercise which in return boosts your immune system. 

Research has also been conducted on the benefits of pets for inmates and people diagnosed with Alzheimher’s. For inmates, research shows long-term changes in behavior after playing with pets in addition to many experiencing mutual affection for the first time in their lives. For those living with Alzheimher’s having a dog or cat in the house reduces anxious outbursts and lowers aggressive behaviors. 

Source: HelpGuide.org, NIH.gov

Women’s History Month: Women Who Shaped Psychology

Tsuruko Haraguchi was the first Japanese woman to receive a PhD in any subject in the year 1912 with her doctoral thesis researching mental fatigue. Not only did her determination to gain a PhD in psychology inspire many women in Japan to gain a higher education, the data found during her dissertation has been used by numerous scientists in research. Prior to dying in 1915 from tuberculosis, Tsuruko Haraguchi published an extended version of her thesis titled Studies on Mental Health and Fatigue in 1914. 

Inez Prosser was the first Black female psychologist to receive a PhD in psychology in 1933. Inez Prosser was an Educational Psychologist who used her dissertation to investigate the social adjustment of African American students in racially integrated versus segregated schools. Prosser spent seven years teaching in Black colleges and had a profound impact on helping Black students receive funds for college and graduate studies. Before passing away in 1934, Prosser financially helped five of her eleven siblings graduate from college. 

Mamie Phipps Clark was the first African American female to obtain her PhD in psychology from Columbia University. In 1946 she became an Educational & Child Psychologist who provided underserved children and their families in Harlem with psychological services. Additionally, her research on the development of racial self-awareness in children was used in the famous case Brown V. Board of Education. 

Martha Bernal was the first Latina in the United States to earn a PhD in psychology and become a Clinical Psychologist. Bernal was a member of the Cultural and Ethnic Psychology Program and conducted minority training for clinicians. Additionally, Bernal established a board of ethnic minority affairs for the American Psychological Association and National Hispanic Psychology Association. 

Rose Butler received her PhD in 1963 making her an Educational Psychologist who was awarded the Hamilton Watch Award for her service as a teacher, leader, and scholar. Butler’s refusal to send students to West Virginia where Black teachers were paid less forced the board to change their policies. Butler also implemented policies to improve reading in all students.

E. Kitch Childs became a psychologist in 1969 and established the Association for Women in Psychology and the University of Chicago’s Gay Liberation Front. Childs opened a private practice during the 60s and 70s where she provided therapy to those diagnosed with AIDS. Her research focused on experiences of Black women and feminist approaches in therapy to better encourage self-understanding and self-empowerment.

National Eating Disorders Awareness Week

National Eating Disorders Awareness Week, or NEWDAW, addresses just how serious eating disorders are across the United States. Over 28 million Americans will at some point in their lifetime have an eating disorder because they impact all ages, racial/ethnic backgrounds, gender, sexual orientations, body shapes and weights, and socioeconomic statuses. It’s important to note that although anyone can develop an eating disorder it’s primarily people of color, gender diverse, or transgender individuals that are least likely to not only receive a diagnosis but also the least likely to receive treatment. Research has also shown an increase in eating disorders among children and older adults, however eating disorders still deeply impact teenagers and young adults. 

Eating disorders are defined as a serious illness that’s associated with a disruption in a person’s eating behaviors, thoughts, and emotions. The most common eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, and avoidant or restrictive food intake disorder (ARFID). The common risk factors that put people at an increased risk in the development of an eating disorder include body dissatisfaction, bullying, a preexisting anxiety disorder, limited social network, and a history of trauma. Additional risk factors include having a close relative with an eating disorder, sexual trauma in childhood, experienced violence or have a PTSD diagnosis, or if you have food insecurity. These eating disorders result in higher rates of anxiety, depression, and mood disorders. Furthermore, all of these factors combined can contribute to job loss, reduced productivity, and healthcare costs related to treatment and support services. 

Any form of an eating disorder should be taken seriously because this is a potentially fatal disorder with one person dying due to complications every 52 minutes. In the United States alone that’s an estimated 10,200 deaths per year. However, there are many successful treatment options for all forms of eating disorders and the first form of treatment is hospitalization with the possibility of 24-hour supervision when required. The four common treatment modalities in therapy include cognitive behavioral therapy, family-based treatment, group therapy, and interpersonal psychotherapy. Medications such as Prozac, Celexa, Zoloft, and Vyvanse are also used when treating eating disorders. 

Source: Office of Women’s Health, VeryWellMind

How To Handle Insomnia

Diagnosis: 

• Physical Exam- If the cause of insomnia is unknown a Doctor will perform a physical exam to look for signs of a medical problem related to the insomnia.

• Sleep Habits Review- A Doctor might have you complete a questionnaire to determine your sleep-wake patterns as well as your level of daytime sleepiness. It might be recommended to keep a sleep diary.

• Sleep Study- If the cause of insomnia remains unclear in addition to a possible sleep disorder it might be suggested to spend one night at a sleep center. Tests will monitor and record your body's activities while sleeping.

Cognitive Behavioral Therapy for Insomnia (CBT-I):

• Stimulus Control Therapy- Helps remove factors that condition the mind to resist sleep.

• Relaxation Techniques- Muscle relaxation, biofeedback, & breathing exercises are used to reduce anxiety at bedtime. Practicing the techniques helps to control breathing, heart rate, muscle tension, & mood in order to relax. 

• Sleep Restriction- Decreases the time spent in bed and avoids daytime naps which will cause partial sleep deprivation and will make you more tired the next night. Once sleep has improved, the time spent in bed will gradually increase.

• Remaining Passively Awake- Used for learned insomnia and aims to reduce the worry and anxiety about being able to fall asleep by getting in bed and trying to stay awake instead of expecting to fall asleep. 

• Light Therapy- If you struggle with falling asleep too early and then wake up too early, light therapy will push back your internal clock. 

Lifestyle/Home Remedies:

• Stick to a sleep schedule and avoid or limit naps

• Stay active, limit caffeine, alcohol, and nicotine consumption

• Avoid large meals and drinks before bed

• Keep your bedroom comfortable and an area of relaxation

• Get out of bed when you’re not sleeping

• Melatonin, yoga, medication, and acupuncture 

Source: Mayo Clinic

Munchausen Syndrome by Proxy

Munchausen syndrome by proxy, MSP, is a psychological disorder identified by attention-seeking behavior done by a caregiver to a child in their care and is a form of child abuse. This is a rare disorder that typically affects mothers and allows the person with MSP to get attention through medical help by making up symptoms of a child in their care. The intentional actions of the caregiver make symptoms worse while health care providers try to find an answer to why the child is having the symptoms.

Typically, those with MSP are not motivated by any material gain and appear very loving, caring, and upset over the child’s illness. Caregivers living with MSP will lie about symptoms, alter tests such as contaminating a sample, falsify medical records, or cause symptoms by poisoning, suffocating, starving, and intentionally causing an infection. Additionally, caregivers with MSP might not feed their child so they’re unable to gain weight, heat thermometers so it appears the child has a fever, and give the child drugs so they feel ill. 

The signs a caretaker might have MSP can be hard to detect because they seem so concerned with the child. However, most caretakers with MSP have worked or currently work in healthcare so they tend to know a lot about medical care. They typically become very involved with the child’s healthcare team and are accepted by staff because of the great concern for their child. Signs a child is being abused by someone with MSP includes frequently being at the hospital, having multiple procedures, symptoms that don’t fit any disease, symptoms are only reported by the caretakers, and drugs or chemicals are found in the child’s samples. 

MSP usually goes undiagnosed because it can be so hard to diagnose, however the first goal of treatment is to protect the child and remove them from the care of their caretaker. The recommended treatment modality is individual or family therapy, but because this is a form of child abuse the caretaker with MSP must be reported to the authorities. If you or a loved one believes a child is being abused by someone with MSP call 911 or the Childhelp National Child Abuse Hotline at 1-800-422-4453. 

Source: Medline Plus

The Importance of Sleep

Sleep is essential for our health on many levels whether that be brain performance, our mood, and mental and physical health. When people routinely do not get enough sleep they are put at an increased risk of diseases and disorders such as heart disease, stroke, dementia, and psychosis. Dr. Markisha Brown explains that healthy sleep is about how much sleep you get, the quality of sleep, and a consistent sleep schedule. 

Sleep hygiene, or good sleep habits, helps to improve sleep health for all individuals looking for ways to improve their quality of sleep. Being consistent with your sleep schedule even on the weekends is a vital first step. Additionally, having a dark and relaxing bedroom will provide comfort and avoiding large meals, coffee, and alcohol before going to bed will help too. Lastly, removing electronics from the bedroom and being physically active during the day makes it easier to sleep at night. 

If you struggle with sleep problems that are impacting your ability to function during the day it is suggested to see a Doctor. Because proper sleep has such a profound impact on our health and well-being, an inability to sleep should be addressed and treated by a Doctor. In a sleep diary track when you go to bed, fall asleep, wake up, get out of bed, take a nap, exercise, drink alcohol, and drink caffeine. 

Source: CDC, NIH News in Health

Psychosis

Psychosis is defined as conditions that affect the mind with the individual having some loss of contact with reality. During this time, often referred to as a psychotic episode, the person’s thoughts and perceptions are disturbed and that person can have difficulty understanding what’s reality and what isn’t. Psychosis is a symptom of something greater, not its own disorder, and often begins when someone is in their late teens to mid-twenties. 

Before psychosis fully develops, a person will show changes in their behavior that should be taken seriously. Warning signs include decline in grades or job performance, new difficulties with concentration and thinking clearly, and paranoid ideas about others. Additional warning signs include socially withdrawing and isolating, overly intense new ideas or no feelings at all, decline in self-care and hygiene, difficulty identifying reality, and confused speech. 

Symptoms of psychosis include delusions, hallucinations, incoherent speech, depression, anxiety, sleeping problems, lack of motivation, and difficulty functioning. While psychosis can be a symptom of a mental illness such as schizophrenia or bipolar disorder, individuals do not have to receive a diagnosis of any kind. Other causes of psychosis include sleep deprivation, medical conditions, prescription medications, and the misuse of alcohol or other drugs. 

When seeking treatment for psychosis, early treatment is critical because it results in a better recovery. Although people with psychosis symptoms can become threatening or violent, they are more likely to harm themselves than another individual. Coordinated specialty care has been shown to be the best intervention strategy for those living with psychosis. Care includes individual or group psychotherapy, family support and education, medication management, supported employment and education, and case management. 

Source: National Institute of Mental Health

Mental Health Benefits of Nature

According to the 2016 Nielsen Total Audience Report, the average American spends more than 10 hours a day looking at screens whether that be a phone or computer. Sadly, this means that we are spending less time outdoors although there is a profound amount of evidence supporting the numerous benefits of being outside on a consistent basis. Dr. Lisa Nisbet studies connectedness to nature at Trent University in Ontario, Canada explains that research shows nature has benefits for both physical and psychological well being. The biophilia hypothesis argues that because our ancestors evolved overtime in wild settings while relying on the environment to survive, we have an innate drive to be connected with nature. 

Some of the more known benefits of being in nature include feeling happier, improving your supply of vitamin D, and strengthening your immune system. Studies continue to show that it doesn’t stop there, multiple studies have linked taking walks in nature to improved mental health, specifically depression. One study shows that 70-year-old participants who spent time outside daily had less complaints of common aging pains such as aching bones or an inability to sleep compared to those who do not spend time outside daily. Additionally, spending time outdoors lowers your heart rate which in return helps lower your levels of stress. Not only does spending time in nature lower stress, it also improves memory and concentration. The University of Michigan found that participants who took a memory test followed by walking in nature did 20% better than those who took the test but walked around the city after. 

Source: American Psychological Association, SelectHealth

How Trauma Affects The Brain

Traumatic experiences can lead to PTSD, depression, substance abuse, dissociation, personality disorders, and health problems. Our brains follow a specific path to normal development which can be interrupted and rewired when exposed to trauma, regardless of if we have been exposed once or multiple times. It’s important to note that trauma at different stages in life will have different effects on brain development. An example of this is the impact on the development that PTSD has on the brain. Symptoms of PTSD such as flashbacks and changes in memory are thought to represent the behavioral manifestation of stress-induced changes in brain structure as well as function. Acute and chronic changes in neurochemical systems can result from prolonged stress and impact specific brain regions that change the brain “circuits” that react to stress. 

Studies have shown that after traumatic stress has occurred there are alterations in memory function, the hippocampus, amygdala, and medial prefrontal cortex. When the amygdala, hippocampus, and prefrontal cortex are impacted by trauma it’s not uncommon for people to become more reactive, hypervigilant, and their past becomes the present. The reason the past becomes the present is because the hippocampus distinguishes between the past and present so when it is impacted by trauma it’s difficult for the hippocampus to know the difference between the traumatic event and just the memory of it. This means that triggers of the traumatic event are viewed as threats themselves in real time. 

When people experience trauma the brain works to suppress memories and impulse control as well as putting the individual in a state of strong emotional reactivity. Although trauma has a profound impact on the development of our brain, the changes are not irreversible. The human mind has the ability to adapt and neuroplasticity allows the brain to create new connections which rewires our brain to reverse the damaging effects of trauma. When we work to overcome and process trauma new pathways are created which increases the functioning of areas and strengthens connections. This can be seen when we are able to grow and change by learning something new. If you or a loved one has been exposed to trauma and are looking to rewire your brain in a healthier way, we at Perspectives Anew Therapy are here to help. 

Source: National Library of Medicine: National Center for Biotechnology Information, Whole Wellness Therapy.

Black History Month

Today marks the first day of Black History Month, an annual celebration of achievements by African Americans while simultaneously recognizing their profound role in United States history. Although United States presidents began appointing February as Black History Month in 1976, the celebration formally began in 1915 after half a century passed following the Thirteenth Amendment which abolished slavery. During the 1960s, in response to the civil rights movement, “Negro History Week” progressed into Black History Month on a majority of college campuses. President Gerald Ford officially appointed February as Black History Month in 1976 and told the public to “seize the opportunity to honor the too-often neglected accomplishments of Black Americans in every area of endeavor through our history.”  

Within the social work and mental health community, Janie Porter Barrett remains a name that is too often forgotten with her achievements being discredited. Mrs. Barrett was a Black female social worker who founded homes for incarcerated girls because during the 1800s and 1900s there was no separation from adults and children. After graduating college, Mrs. Barrett founded the Locust Street Social Settlement in 1890 which was the first settlement house for Black people in the United States. By 1902, a separate clubhouse facility was built that included opportunities for girls and boys to partake in athletic games in addition to “having more attractive homes, cleaner sidewalks, learning how to raise poultry successfully, learning to care and feed infants and small children and through the efforts of the house much has been done to improve the social life of the community.” 

By 1914, Mrs. Barrett and Mary-Cooke Branch Munford helped aid the purchase of a farm in Virginia that was used as a rehabilitation center for Black girls in trouble with the law. Prior to this rehabilitation center opening, Mrs. Barrett created a standard of care for dependent Black children who had been mistreated and abused. The program she established became a model for treatment services that social workers used to provide safe housing, medical care, and job training for unmarried young Black women and their children. Between the years of 1915 to her retirement in 1940, Mrs. Barrett successfully ran the Virginia Industrial School for Colored Girls which was viewed as a home rather than a prison. Activities within this school helped to build agricultural skills, household skills, and cleanliness. Those living at this school were sentenced to prison by local judges and because there were no foster homes for women of color, prison was the only alternative. Following Mrs. Barrnett’s death in 1948, the school was renamed the Janie Porter Barrett School for Girls to honor her legacy of care and support for the African American community. 

Source: History.com, VCU Libraries Social Welfare History Project

Love & Communication in Intimate Relationships

Love means something different to everybody, but the general definition is that love is accompanied by a special attitude with behavioral and emotional components that create a deep feeling of affection. There are six types of love we see in society which are nonlove, infatuation, empty love, fatuous love, romantic love, and consummate love. Before we can understand the six types of love, it’s important to understand what passion, intimacy, and commitment are. Passion fuels romantic, physical, and sexual feelings, however intimacy includes the sense of a bond that’s open to private conversations. Commitment is a cognitive aspect of love that must be carried out by all those involved in the relationship. 

Nonlove is defined as what most of us feel towards casual acquaintances while infatuation lacks intimacy and commitment but has passion. Empty love can be seen when there is commitment without passion whereas fatuous love has both passion and commitment without any intimacy. Romantic love contains both passion and intimacy but lacks commitment, however consummate love has all three components present and is the fullest kind of love that most people strive for but have difficulty sustaining. 

Psychologist John Lee, most known for Lee’s Styles of Loving, hypothesized that relationship success is influenced by the compatibility in styles of loving that develop over time. Lee further explained that success in loving relationships means that one has found a mate who shares a similar approach to loving with the same definition of love. Regardless of which style of loving you are, there are five known ingredients to a lasting, loving relationship. To start, self-acceptance and acceptance of your partner(s) is vital. Following this, showing appreciation to each other as well as commitment helps foster a loving relationship. Good communication, realistic expectations, and shared interest are vital as well as equality in decision making. Lastly, lasting relationships need the ability to face and deal with conflict that will arise. 

The characteristics of high quality relationships include supportive communication, companionship, sexual expression and variety, seeing your partner as your best friend, and maintaining frequent positive interactions. Sexual variety is important because it allows those within the relationship to talk about their desires, needs, and feelings while avoiding routine times and places.

Body Dysmorphic Disorder

Body dysmorphic disorder is defined as the inability to stop thinking about one or more noticed defects in your physical appearance that in reality are very minor or cannot be seen by others. Those living with this disorder fixate on their appearance by consistently looking in the mirror and seeking reassurance, both of which can be done for hours on a daily basis. The perceived flaw as well as the behaviors to fixate on one's appearance cause an enormous amount of distress and has a significant impact on the individual's ability to function throughout their daily life. Because the perceived flaw causes massive amounts of distress, many individuals living with this disorder will seek out cosmetic procedures to “fix” the defects. However, the satisfaction is usually temporary and after time the anxiety surrounding the flaw returns. 

Symptoms of body dysmorphic disorder include being preoccupied by a noticed flaw that cannot be seen by others or is minor, an intense belief that the defect is deformed, believing the flaw will have a negative impact on your appearance, and avoiding social situations. Additional symptoms include constantly checking yourself in the mirror, skin picking, trying to hide the perceived defect, comparing your appearance to others, seeking reassurance, perfectionist tendencies, and paying for cosmetic procedures with little satisfaction. The most common physical features individuals fixate on are their face such as their nose or acne, hair, breast size, muscle size, and genitalia. 

Those living with this disorder can suffer with low self-esteem, suicidal thoughts or behaviors, eating disorders, substance misuse, health problems, physical pain, and mood disorders as well as anxiety disorders. This disorder results from a variety of issues such as family history, negative experiences surrounding your body or self-image, and abnormal brain function as well as abnormal levels of serotonin. 

Anyone living with this disorder should seek treatment because it’s rare for the disorder to get better on its own and when left untreated can result in more symptoms and complications. The recommended treatment for body dysmorphic disorder is cognitive behavioral therapy as well as medication. Long-term treatment has been proven to prevent a relapse of symptoms associated with the disorder and in return reduces complications such as skin picking and anxiety. 

Source: Mayo Clinic

January: Self-Love Month

Self-love is a vital part of mental well-being and can be defined as appreciating oneself by partaking in activities that support our physical, psychological, and spiritual growth as individuals. Taking care of your needs, refusing to sacrifice your happiness to please others, holding yourself to high standards, and not accepting less than you deserve are prime examples of self-love. It’s important to note that self-love looks different to everyone and each individual should find what works best for them and adds joy and happiness to their life. 

When we practice self-love we also practice self-care which can be seen by listening to our bodies and taking a break when it’s needed instead of pushing ourselves to exhaustion. Putting your well-being before others means accepting who you are and what you require to be functioning at your happiest and healthiest self. In return, when we as individuals are functioning as our best self it can improve many aspects of our life such as self-esteem, relationships, and our mental health.

For some people, the thought of practicing self-love can be intimidating and scary, however this should not be the case! Self-love does not always include buying expensive things, paying for anything in general, or taking hours out of the day that you may not have. Self-love can be seen by practicing mindfulness, setting boundaries with yourself and others, getting proper sleep, and taking vitamins to support your overall health. 

Source: Brain & Behavior Research Foundation

Benefits of Couples Therapy

Couples therapy allows partners to recognize and resolve conflicts that are having an impact on their relationship. This form of psychotherapy and counseling is not only for couples enduring extreme problems, but also for those who require help navigating through their life and relationship. 

The most common benefits of couples therapy include improved communication skills, identifying the root cause of conflicts, encouraging acceptance, increasing shared support, and restoring both emotional and physical intimacy. Additionally, some benefits include resolving emotional detachment or avoidance, restoring emotional strength, improving relationship resilience, restoring trust, and providing an environment that allows partners to heal. 

Conflicts that are resolved during couples therapy can range from long-term distrust to new conflicts the couple has not endured yet. During sessions, the therapist will help their clients to identify and express their feelings about the relationship which in return helps to encourage self-awareness and personal growth. 

Anna Powers, LMFT, offers couples therapy here at Perspectives Anew Therapy and utilizes a range of therapeutic techniques during her sessions. The two main techniques used are Emotionally-Focused Couple Therapy and the Gottman Method, both will help Anna Powers and her clients increase relationship satisfaction and heal emotional injuries. If you would like to schedule a couples therapy session with Anna Powers give us a call today!

Source: HOPE Therapy Center

Mindful Breathing

Mindful breathing is a grounding technique used to work through unwanted feelings so that individuals can avoid becoming overwhelmed by their thoughts and feelings. This technique allows us to be present in the moment and not get caught up in our stress, anxiety, and negative emotions. In return, this betters our ability to concentrate which helps us avoid getting caught up in regrets, the past, or anxiety about the future. 

Research suggests all individuals practice mindful breathing for five minutes a day for at least one week, however evidence shows that mindfulness improves the longer this is practiced. Additionally, it’s vital to practice mindful breathing even when you’re not experiencing anxiety or stress. The reason for this is because individuals will have a better ability to manage their stress, anxiety, and negative emotions if they are used to mindful breathing in moments these feelings are not experienced. 

To practice mindful breathing, focus all your attention on your breath while inhaling and exhaling. This can be done sitting, standing, laying down, and with open or closed eyes. Put a hand on your belly and feel it expand and deflate with each breath. Breathe in for four seconds, hold four seconds, and exhale for eight seconds. Following the exhale, repeat verbally or mentally positive affirmations such as “I am safe in this moment.” Try not to get frustrated with yourself if you find it hard to focus, give yourself the time to refocus your attention without it resulting in negative emotions. 

Source: Greater Good In Action

Splitting: What It Is & How To Handle It

Splitting has become a popular term due to its association with Borderline Personality Disorder, however this cognitive distortion can impact anyone. Splitting is defined as only thinking in extremes such as your partner being perfect with zero flaws or they are evil. This can be described as all or nothing thinking or only thinking in black and white with no room for middle ground. Those who split can alternate between idolizing or devaluing a person while others may place the individual into a category of either good or bad. 

Splitting provides the individual with a sense of certainty, but in return it dismisses the middle ground or gray that is a more accurate depiction of reality. Examples of splitting include an opportunity being viewed without any risks or a complete fraud, science is either 100% accurate or 100% false, or your partner is an angel or evil. Symptoms include acting out, denial, passive aggressiveness, projection, and emotional hypochondriasis. Additional splitting behaviors include quickly cutting people out of your life, quickly judging others, anger outbursts, giving the silent treatment when not given what one wants, and plotting revenge on those viewed as bad or evil. 

It’s vital to note that those who split may not realize there is a healthier way to view people and the world around them because this is a defense mechanism used to protect the individual. For those who struggle with this cognitive distortion, help is available in many different forms. Seeing a therapist, recognizing splitting behaviors, developing coping mechanisms, and practicing emotional regulation can help reduce the use of this defense mechanism. Individuals who are unsure how to deal with others who split should try not to take it personally, set boundaries, and use “yes/and” statements such as “Yes I do not agree and I still care about your opinion.” 

Source: The Wellness Society

Trauma Bonding

Trauma bonding is defined as a psychological response to abuse in which the victim develops an unhealthy bond with their abuser. This occurs because the victim develops sympathy for their abuser which is then reinforced by cycles of abuse, devaluation, and positive reinforcement. When abuse is being alternated with kindness and intimacy it causes extreme confusion for the victim. Many abusive relationships start off as affectionate with assurance of love only for abuse to later begin. At this point, the victim is typically confused while the abuser promises to change, apologizes, or makes an excuse for the abuse. 

Manipulation usually works for abusers because the victim remembers the “early days” and believes that person will come back. An example of a trauma bond would be a child and their abusive parent, the hostage and their kidnapper, and members of a cult and their leader. Trauma bonding is able to occur because of attachment, dependence, the freeze response, certain hormones, and cycles of abuse. Signs that indicate a trauma bond are cyclical nature of abuse, power imbalance, a lack of feelings towards your partner with an inability to end the relationship, fixating on the “good days,” and making excuses for the abusers actions. Additional signs include covering for the abuser, distancing yourself from those who call out your abuser, becoming hostile if others try to intervene, and a reluctance to break the bond. 

Trauma bonding can occur in many different scenarios such as domestic abuse, child abuse, elder abuse, exploitative employment, incest, human trafficking, religious extremists or cults. This bond will develop when the victim feels a sense of danger from their abuser, experiences harsh treatment with short periods of kindness, is isolated from others, and believes they cannot escape. 

To break a trauma bond victims should focus on the present in order to avoid attaching onto a sense of hope that the abuser will change and collect evidence. Additionally, victims should practice positive self-talk because abuse lowers self-esteem and taking care of oneself can reduce the desire to turn to the abuser for comfort. If you or a loved one find yourself in a trauma bond we at Perspectives Anew Therapy are here to help you. For immediate help, please call the National Domestic Violence Hotline at (800) 799-7233. 

Unresolved Grief

Unresolved grief, also referred to as complex grief, is very different from normal grief. Unresolved grief lasts much longer than normal grief, it’s more severe, worsens over time, and impacts an individual’s ability to function in their day-to-day life. This form of grief tends to impact those with low self-esteem, those who feel guilty about the loss, and those who struggle with their feelings towards the deceased. In addition, unresolved grief greatly affects those who received news about an unexpected, violent, or not readily recognized loss such as a miscarriage. Risk factors of unresolved grief include but are not limited to high stress, lack of social support, trauma, and being the caregiver for the deceased individual. 

Many individuals living with unresolved grief tend to avoid or refuse to acknowledge the loss of the person, however this delays the healing process and leads to complex grief. Symptoms of unresolved grief include sadness not improving over time, memories becoming painful, relationship fears, emptiness, fatigue, digestive issues, avoidance, unwillingness to talk about the loss, and anxiety. Additional symptoms include obsessing over the person they lost, isolation, extreme anger, self-destructive behaviors, criminal behavior, panic attacks, and suicidal thoughts. 

If you or a loved one is living with unresolved grief, Perspectives Anew Therapy offers grief therapy to help those hurting finally heal. Grief therapy focuses on understanding reactions to grief as well as symptoms, utilizing cognitive behavioral techniques, role playing imagined conversations, and exploring happy memories. Additionally, grief therapy helps people adjust to the loss by improving coping skills, learning how to safely process and express emotional reactions, and re-establish relationships valued by the individual. 

Source: Eddins Counseling Group

Transgender Awareness Week

During the week of November 13 - November 19, Transgender Awareness Week is celebrated to help raise awareness about transgender people and identify issues members of the transgender community face. This is done by transgender people and allies educating the general public, sharing stories, and advocating for the end of prejudice, discrimination, and violence that has a profound impact on the community. 

A 2021 Gallup poll reported that 68% of Americans believe they have never met someone who is transgender. This indicates that most people are being educated on transgender people through a misrepresented media which influences public perceptions and policy towards the community. However, the same poll found that 50% of Americans younger than 30 years old know someone who is transgender. This is because in recent years younger people are more likely to have a friend or family member who identifies as transgender in addition to 20% of Gen Z reporting they are part of the LGBTQ community. 

It’s vital for allies and the general public to see more transgender representation, stories, and accurate information to fight off the anti-transgender backlash that the country is facing. TV shows that share trans stories and/or have transgender actors include Pose, First Day, Veneno, Sense8, Supergirl, Billions, and The L Word: Generation Q. Movies that share trans stories and/or have transgender actors include The True Adventures of Wolfboy, The Craft: Legacy, Lingua Franca, Real Boy, The Trans List, Call Her Ganda, and Kumu Hina. 

Although Transgender Awareness Week happens once a year, we at Perspectives Anew Therapy celebrate and advocate for the transgender community year round. Our owner, Stephanie Peyton, is certified in providing quality healthcare to the transgender community. Additionally, Anna Power is a Safe Space provider for the LGBTQIA+ community and Kimbri Johnson advocates for the LGBTQIA+ community. Lastly, Maryam Archer is a Safe Space provider for the community in addition to spearheading the first LGBTQIA+ peer support group for Baptist Medical Center Jacksonville. 

Source: GLAAD