Trauma bonding has become an increasingly common term used in discussions about abuse, yet many misunderstand the whole meaning and experience that it describes. Understanding trauma bonding is crucial for helping those who have experienced abuse, as it explains why they may have complex and mixed feelings about their abusive relationships. Breaking free from trauma bonding and healing from the effects of abuse means recognising the signs and seeking professional support from abuse experts and therapists.

The Cycle

The psychological phenomenon known as Stockholm syndrome or trauma bonding has been observed in various situations like intimate partner violence, child abuse, hostage scenarios, human trafficking, and cults. It involves victims developing emotional attachments to their abusers or captors as a result of interpersonal trauma 1. This develops through a cycle of abuse. The cycle of abuse has been widely researched and critiqued, some agree with the four stages, and others do not, with many abuse survivors highlighting that this does not mirror their experience. The 4 stages are as follows:

Tensions Build

Abusive partners react to external stressors, leading to mounting tension and feelings of powerlessness, anger, and paranoia. You may try to placate them to avoid abuse, becoming hyper alert to their needs while feeling anxious and on guard.

Incident of Abuse or Violence

The abuser seeks to regain control by releasing tension on others. This abuse can manifest as insults, threats, attempts to control, physical violence, or emotional manipulation. The abuser may blame you for the abuse, but remember, they are responsible for their actions.

Reconciliation

Following the abuse, the abuser enters a “honeymoon” stage, trying to move past the incident with kindness and loving gestures. These actions trigger bonding hormones, leading you to believe the relationship is back on track.

Calm

Both parties seek to maintain peace, often justifying or denying the abuse. The abuser might apologise while blaming others or point to external factors to excuse their behaviour. You may begin to accept their excuses and doubt the severity of the abuse.

This cycle repeats over time, with the length between repetitions varying and often shortening as the abuse escalates. The calm period may diminish or disappear entirely as the abuse intensifies over time. Recognizing this cycle is crucial for those experiencing abuse to break free and seek help for a healthier, safer future.’

A Closer Look

There are, however, a number of problems with the way this cycle depicts abuse and it may not be appropriate for all cases. The model was designed following anecdotal research on women who experienced domestic abuse 2, and as such it centres on women abused by men. This makes it difficult to recognize the experiences of individuals who don’t fit this traditional gendered model. This can lead to doubt and dismissal when survivors seek support from professionals and loved ones who are limited in their understanding of abuse.

Additionally, the cycle of abuse model can foster victim-blaming, as it suggests that abuse always follows a predictable pattern. This can place blame on the survivor, leading them to doubt their experiences and feel responsible for the abuser’s actions. In reality, responsibility for abuse lies solely with the abuser, regardless of the survivor’s actions or attempts to placate the abuser.

The model has also been described as outdated as it primarily focuses on physical violence, while abuse can also involve other nonphysical tactics such as financial control, emotional manipulation, and verbal degradation. These nonphysical forms of abuse can be equally damaging and impactful, and often harder to recognise.

Finally, the model suggests that abuse can be predicted, but in reality, abuse often occurs without warning. Many people may not recognize the early signs of abuse, and abusers may begin their harmful behaviour gradually and subtly. Limiting awareness to specific steps, gender, community, or background can also overlook other abusive situations.

While the cycle of abuse model may offer some helpful insights, it is essential to approach abuse with a broader and more inclusive perspective, acknowledging the diverse manifestations of abuse and focusing on holding abusers accountable for their actions.

Seeking Support

Seeking professional support for trauma bonding is a crucial step towards healing and breaking free from the cycle of abusive relationships. Trauma bonding can be highly complex and challenging to overcome, making professional guidance essential for addressing its effects on emotional well-being and behaviour.

Trauma-Informed Therapy: Individual therapy with a licensed mental health professional can provide a safe and confidential space to explore your experiences, feelings, and thoughts related to trauma bonding. Therapy can help you gain insight into the dynamics of the abusive relationship, identify patterns of behaviour, and develop healthier coping strategies. Consider finding a therapist who specialises in trauma-informed therapy. They are trained to work with individuals who have experienced trauma and can help you process and work through the emotional impact of trauma bonding. Trauma-focused modalities such as Eye Movement Desensitization and Reprocessing (EMDR) can help to address and process the deep-rooted effects of trauma bonding.

Support Groups: Participating in support groups for survivors of abuse or trauma bonding can be beneficial. Being part of a supportive community can help you feel understood and less alone, providing an opportunity to share experiences and learn from others who have faced similar challenges.

Safety Planning: If you are still in an abusive relationship or concerned about your safety, a professional can help you create a safety plan. This plan can include steps to protect yourself and establish boundaries, such as seeking legal assistance or accessing local resources for survivors of abuse.

Educational Resources: Therapists can provide educational resources on codependency, trauma bonding, and healthy relationship dynamics. Understanding the psychological aspects of trauma bonding can aid in breaking free.

Self-Care Strategies: A mental health professional can help you develop self-care strategies to rebuild your sense of self-worth and self-compassion. Self-care practices can support your emotional healing journey.

Long-Term Healing: Recognize that healing from trauma bonding is a gradual process. It may require ongoing support and patience as you work towards breaking free from the cycle and rebuilding your life.

Remember that seeking professional help is a courageous and essential step towards regaining control of your life and well-being. A skilled and compassionate therapist can provide the support, guidance, and tools needed to heal from trauma bonding and create a healthier future.

End Notes

1. Casassa, Knight, L., & Mengo, C. (2022). Trauma Bonding Perspectives From Service Providers and Survivors of Sex Trafficking: A Scoping Review. Trauma, Violence, & Abuse, 23(3), 969–984. https://doi.org/10.1177/1524838020985542
2. Walker. (2009). The battered woman syndrome (3rd ed.). Springer Pub. Co.

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Relational trauma can stem from abuse, abandonment, and neglect in all kinds of relationships, from those between parents and children to adult relationships. Relational trauma can affect how we relate to and form relationships with people in the future.

Causes of Relational Trauma

As with any kind of trauma, relational trauma can be caused by a range of situations and factors. It is most often associated with abusive relationships, domestic abuse, and childhood neglect, violence or abuse.

Relational trauma is also sometimes referred to as complex trauma or developmental trauma. It is generally caused by prolonged adverse experiences in interpersonal relationships, particularly during critical developmental periods. Some of the most common causes of relational trauma include:

Abuse and Neglect: Physical, emotional, or sexual abuse, as well as neglect and abandonment by parents, caregivers, or significant others, is a particularly common cause of developmental or relational trauma.

Dysfunctional Family Dynamics: People raised in families or close communities with unstable relationships, high conflict, mental health issues, or substance abuse can create a traumatic environment for a child. Growing up in this environment can cause a wide range of physical and mental health issues throughout life. Research into Adverse Childhood Experiences (ACE’s) has explored the association between childhood adversity, trauma, and adverse health outcomes. Over the last two decades, ACE research has been extensively developed and replicated globally, detailing the relationship between childhood experiences and health outcomes.1

Caregiver Instability: Inconsistent and unpredictable parenting, such as frequent changes in primary caregivers or a lack of emotional attunement, can lead to relational trauma. There are a wide range of reasons that this can happen. Postpartum depression in mothers, incarceration of parents, foster care or adoption, homelessness, and mental illness or parental trauma can all constitute caregiver instability and result in relational trauma.

Loss and Separation: Experiencing the loss of a loved one can disrupt attachment bonds, sometimes resulting in relational trauma. This could be the loss of a parent or other close relative, as well as a close friend or a non-blood-related guardian.

Intergenerational Trauma: Trauma experienced by previous generations can impact the family environment and perpetuate relational trauma through generational patterns. Intergenerational trauma is the transmission of psychological and emotional effects of traumatic experiences from one generation to the next. It is thought that this happens through the transmission of genetic information as well as environmental factors.

Betrayal and Rejection: Being betrayed, rejected, or abandoned by someone trusted or important in one’s life can cause profound relational trauma. Betrayal and rejection can take many forms; they could be caused by neglect or abandonment by a parent or caregiver and not being believed by a parent when disclosing.

Chronic Stress and Adversity: Living in an environment of ongoing stress, poverty, or other adverse conditions can lead to relational trauma, especially in childhood. ACE research has shown that chronic stress also impacts physical and mental well-being throughout life.

Insecure Attachment: Early experiences of insecure attachment, where caregivers were inconsistent or unavailable, can cause relational trauma in later life.

It’s important to recognise that each individual’s experience of relational trauma is unique, and its effects can be long-lasting, impacting emotional, psychological, and relational well-being. Knowing the signs of relational trauma can help with identifying where mental health challenges may step from and what kind of support to seek.

Short-Term Effects of Relational Trauma

Trauma can affect people differently, with some people experiencing the effects immediately and others having a delayed onset of symptoms for months or even years after the traumatic experience. Short-term effects of relational trauma may include:

Emotional Distress: Anxiety, fear, guilt, shame, and sadness due to traumatic experiences and disrupted or broken relationships.

Physical Symptoms: Headaches, digestive issues and stomach pain, muscle tension, chronic pain, and sleep disturbances such as insomnia and nightmares can arise from stress and emotional turmoil, intensified by the release of stress hormones.

Impaired Coping: Difficulty managing emotions and engaging in healthy coping mechanisms, becoming startled easily, and experiencing difficulty concentrating can all happen as a result of relational trauma.

Relationship Difficulties: As relational trauma stems from relationships; it can cause struggles with forming and maintaining trusting and secure relationships with others. It can also disrupt relationships that have already been formed. For example, a child who experiences relational trauma as a result of parental incarceration or death might experience difficulty in their relationship with other family members or guardians.

Emotional Numbing: Feeling emotionally detached or disconnected from oneself and others is common. Trauma is often so overwhelming that it causes people to experience a sense of ‘emotional numbness’, as if feeling nothing at all is safer than feeling the complexity of emotions that are caused by the trauma. This is not a conscious decision a person makes but rather a defence mechanism.

Long-Term Effects of Relational Trauma

Complex PTSD: Relational trauma can result in Complex Post-Traumatic Stress Disorder (C-PTSD) due to prolonged exposure to trauma in close relationships. Childhood abuse and domestic violence are common causes of C-PTSD.

Attachment Issues: Relational trauma can make it difficult for people to form and maintain healthy intimate relationships as a result of insecure attachment. People may find it difficult to trust others, express vulnerability, and maintain stable relationships when they have experienced relational trauma due to attachment issues. Experienced in early childhood can last into late adulthood if unaddressed.

Mental Health Disorders: People who have experienced relational trauma are at a higher risk of developing anxiety, depression, and other mental health conditions. It is common for teenagers to have co-occurring disorders, as trauma can cause depression, anxiety, obsessive-compulsive disorder (OCD), and PTSD.

Substance Abuse: Research shows that those who experience relational trauma have increased vulnerability to substance abuse and addiction as a coping mechanism. Individuals may use substances to ‘self-medicate’ or cope with the post-traumatic effects of relational trauma.

Physical Health Problems: Research has shown that childhood trauma can cause chronic health issues related to stress, such as cardiovascular problems and weakened immune system functioning.2 It is essential to provide healthy coping mechanisms to regulate their nervous systems and early trauma interventions for young people who experience relational trauma.

While these signs may help to identify relational trauma, individual experiences may vary, and some individuals may demonstrate resilience and coping strategies that mitigate the long-term effects of relational trauma. Seeking professional help and support can significantly aid in healing and managing the impact of relational trauma on one’s life.

Endnotes

1. Herzog, J. I., & Schmahl, C. (2018). Adverse Childhood Experiences and the Consequences on Neurobiological, Psychosocial, and Somatic Conditions Across the Lifespan. Frontiers in psychiatry, 9, 420. https://doi.org/10.3389/fpsyt.2018.00420
2. Danese, A., & J Lewis, S. (2017). Psychoneuroimmunology of Early-Life Stress: The Hidden Wounds of Childhood Trauma?. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 42(1), 99–114. https://doi.org/10.1038/npp.2016.198

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It is well-known that LQBTQ+ individuals and communities face the negative impacts of discrimination and marginalisation in society. Whether direct or indirect, interpersonal or societal, experiences of discrimination further exacerbate these challenges.

Research on intersectionality indicates that there are additional and multi-layered disparities affecting LGBTQ+ people who are from other marginalised groups, such as those from ethnic or religious minority backgrounds and those living with disabilities.

It is important that we are all aware of the challenges that LGBTQ+ communities face in order to provide the right support, develop LGBTQ+ inclusive approaches, and understand the barriers to treatment.

A Look at the Data

• Gay and bisexual men are four times more likely to attempt suicide throughout their lives compared to the general population.
• LGBTQ+ individuals are one and a half times more prone to developing depression and anxiety disorders compared to the rest of the population.
• Within the previous year, 67% of transgender individuals experienced depression, and 46% had contemplated ending their lives. 1
• One in eight LGBTQ+ people has experienced some form of unequal treatment from healthcare staff because they’re LGBTQ+.
• One in seven people have avoided treatment for fear of discrimination because they are LGBTQ+.
• Nearly half of trans people (45%) said that their GP did not have a good understanding of their needs as a trans person, rising to over half of non-binary people (55%).
• Trans people of colour also experienced transphobia from trans-specific healthcare providers at more than double the rate of white respondents (13% compared to 6%) 2
• 52% of young LGBTQ+ people reported self-harm compared to 25% of heterosexual non-trans young people, and 44% of young LGBT people have considered suicide compared to 26% of heterosexual non-trans young people. 3

Challenges for LGBTQ+ Individuals

There are specific areas of society or stages of life that are particularly challenging to LGBTQ+ individuals.

Coming Out

Coming out refers to the process of disclosing one’s sexual or gender identity to others. This significant moment often entails considerable stress, anxiety, shame, and confusion for many individuals. While societal attitudes are evolving, it is crucial to acknowledge that sharing one’s identity with friends or family can still be perilous for numerous young people. They may encounter bullying, ignorance, a lack of acceptance, and even the possibility of being estranged. These factors significantly heighten the risks of facing additional difficulties, including feelings of isolation, homelessness, substance abuse, and trauma.

Bullying and Education

Bullying can be traumatic and leave a lasting psychological impact on people throughout their lives. In the past year, 42% of LGBTQ+ school pupils endured bullying, twice the rate of their non-LGBTQ+ peers 4. This disparity highlights the urgent need for inclusive and supportive environments within educational institutions.

In institutions where positive messaging is actively shared, inclusive messages have been linked to reduced suicidal thoughts and feelings among all pupils, regardless of their sexual orientation or gender identity. However, despite this, research shows that almost half of all pupils have received little to no positive messaging about being LGBTQ++ at school.

Although these have been some steps forward in sex education, just one in five LGBTQ+ pupils receive instruction on safe sex in relation to same-sex relationships at school, while two in five are never taught anything about LGBTQ+ issues at school. This lack of education perpetuates a cycle of misinformation and exclusion, not only increasing the risk of risky sex practices but also contributing to the sense that the LGBTQ+ experience doesn’t matter.

Most teachers in the UK are aware of the challenges, with almost nine in ten secondary school teachers and almost half of primary school teachers confirming that pupils in their schools have experienced homophobic bullying. However, there often aren’t the resources or time to properly address these issues.

These findings underline the urgent need for educational institutions to foster inclusive environments, provide comprehensive education, and actively combat all forms of bullying targeting LGBTQ+ students.

Mental Health and Medical Care

In a recent survey, it was revealed that among gay and bisexual men who sought healthcare services in the past year, 17% encountered healthcare professionals displaying inappropriate curiosity. Additionally, 30% of lesbians and 23% of bisexual women reported experiencing similar instances of inappropriate curiosity from healthcare staff. This kind of treatment can cause distrust and discomfort in medical and clinical spaces, potentially causing LGBTQ+ individuals to avoid medical support for fear of discrimination. Additionally, the same study found that 27% of transgender individuals who disclosed their identity were involuntarily “outed” by healthcare professionals without their consent 5. Deciding when and how to share your identity with friends and family is a deeply personal decision, and more careful and considered measures need to be taken my healthcare staff in order to maintain trust and ensure they properly support patients.

Shockingly, conversion therapy is the process of attempting to cure a person by convincing them to be heterosexual or cisgender through psychoanalysis, behaviour modification and other counselling approaches. LQBTQ+ campaigners and allies widely refer to this as abuse, and its pseudoscientific basis has been heavily criticised. While the UK government says they plan to ban the practice, legislation has not yet been published.

According to the UK Government’s own research, 7% of LGBT people have been offered or undergone conversion therapy, with individuals targeted in medical, psychiatric, psychological, religious and cultural settings. Those in multiple marginalised groups are at higher risk, with LGBTQ+ people of colour being twice as likely to undergo conversion therapy. While there is no data to indicate that conversion therapy is successful, there is significant evidence that it can be fatal. According to a study conducted in 2018, LGBTQ+ youth who underwent conversion therapy were found to be over twice as likely to report multiple suicide attempts. 6

How to Support the LGBTQ+ Community

To better support the mental health of the LGBTQ+ community, it is crucial to create a safe and inclusive environment that recognises their unique experiences. Support can be provided through education and awareness about LGBTQ+ identities and mental health challenges. Accessible and culturally sensitive mental health services, such as LGBTQ+ helplines and counselling, should be available as well as other safe spaces where individuals can freely express themselves without fear of judgment or discrimination. It’s important that mental health professionals engage in up-to-date training on LGBTQ+ issues in order to provide inclusive and appropriate support. Tailored suicide prevention programs, peer support networks, and collaboration with LGBTQ+ organisations are also essential. Ongoing consultation ensures that support services meet the specific needs of the community. Advocacy for LGBTQ+ rights and policy change is vital.

Endnotes

1. https://mentalhealth-uk.org/lgbtqia-mental-health/
2. https://www.stonewall.org.uk/cy/lgbtq-facts-and-figures
3. https://ukhsa.blog.gov.uk/2017/07/06/mental-health-challenges-within-the-lgbt-community/
4. https://www.stonewall.org.uk/lgbtq-facts-and-figures
5. https://mentalhealth-uk.org/lgbtqia-mental-health/
6. https://www.stonewall.org.uk/about-us/news/7-things-you-might-not-know-about-conversion-therapy

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Personal boundaries encompass the limits and guidelines we establish within relationships, outlining what is deemed acceptable and unacceptable. Boundaries are crucial because they protect our well-being, help us to stay physically, emotionally, and psychologically safe, and promote healthy relationships. They establish a sense of personal autonomy, ensuring that our needs and values are respected. Boundaries enable us to communicate our preferences and maintain and establish mutual respect. They play a vital role in maintaining balance, fostering self-care, and creating healthier interactions with others.

Types of Boundaries

Typically, people possess a blend of boundary types, as boundaries can vary depending on the nature of the relationship. For instance, someone might exhibit healthy boundaries within their family dynamics, porous boundaries in a professional setting, and rigid boundaries when it comes to romantic relationships.

Each boundary type is characterised by distinct traits, and it can be beneficial to identify the specific type that applies to your relationships.

Individuals with rigid boundaries:

• Keep others at arm’s length.
• Struggle with emotional closeness.
• Experience difficulty in seeking assistance.
• Tend to be sceptical or mistrustful of others.
• Frequently detach themselves from others’ issues or challenges.

Individuals with porous boundaries:

• Often feel taken advantage of.
• Share personal information excessively or extend themselves beyond reasonable limits.
• Rely heavily on the opinions of others.
• Place excessive trust in others.
• Encounter difficulties in saying no and asserting their own needs.

Individuals with healthy boundaries:

• Feel comfortable setting boundaries and saying no when necessary.
• Uphold their values and principles without compromising them to please others.
• Effectively express their desires and needs through communication.
• Offer support to others while maintaining a healthy level of involvement and personal impact.
• Acknowledge conflicts as a natural aspect of life and handle them constructively.

Understanding the various types of boundaries can help individuals recognize their own patterns and make informed adjustments in their relationships. It allows for greater self-awareness and the development of healthier and more fulfilling connections with others.

Significance of Boundaries in Trauma Recovery

Experiencing trauma can profoundly affect our ability to establish and maintain healthy boundaries in relationships. Trauma often undermines people’s capacity to be vulnerable, as it may not feel safe. This can cause people to suppress or ignore their needs and feelings for self-protection. Asserting ourselves and saying “no” can become difficult due to a range of factors that depend on the trauma. It may be a result of distorted agency, fear of conflict, or intense guilt. Survivors can often prioritise others’ needs over their own, leading to the feeling that they are trapped in patterns of people-pleasing behaviour.

Having a loss of trust in people – particularly if a survivor was betrayed by a trusted person during childhood – further erodes the belief that setting boundaries is possible or helpful. Some people may have learned that no matter what they do, people always step over their boundaries and that setting them is pointless. Overcoming these challenges requires letting go of defence mechanisms, recognising our needs, and seeking support to heal and regain control.

Boundaries are essential in trauma recovery, helping to build feelings of trust in yourself, and a sense of self worth – that you are deserving of a safe and comfortable environment. They are also an essential part of avoiding triggers that you are not yet ready to face. Particularly in the months following a traumatic event, although for some people this can last years, sounds, smells, sights, feelings and places that remind you of the trauma in some way can cause an uncontrolled reaction. This might range from serious discomfort, fear and sadness, to intense flashbacks, where you feel as if you are re-living the trauma again. Giving yourself permission to set certain parameters that keep you safe is a normal and justified part of recovery. Whether it means meeting people in different places, taking different routes or modes of transport, or setting more interpersonal boundaries with people in your life, these changes could help you maintain a much-needed sense of control while you receive treatment for PTSD or the reactions from the acute phase of trauma recovery become desensitised.

How to Set Boundaries

Finding out what kind of boundaries you have in different situations is a helpful way to begin the process of learning to set more helpful and impactful boundaries. Here are some other helpful

Define Your Boundaries: Take time to identify and define your personal boundaries. Some people choose to do this through self reflection and journaling, while others prefer the support of a therapist. Reflect on your values, needs, and limits in different areas of your life, such as relationships, work, personal space, hobbies, socialising, and anything related to the traumatic experience.

Communicate Clearly: Learning to articulate your boundaries to others in a clear and assertive manner is key to ensuring you maintain a sense of control and respect. This means being direct and specific about what is safe and acceptable to you and what is not. One method for doing this is to state how something makes you feel using an “I” statement, such as: “I feel uncomfortable when touch my shoulder”, and then follow with what you would like to happen, for example: “Please check before touching me in the future”. This ensures that people understand your needs clearly, and makes it less that they will feel personally attacked for doing something wrong.

Enforce Boundaries: Once you have set your boundaries, it is crucial to enforce them consistently. Be firm and assertive when others try to push or disregard your boundaries. Stand your ground and do not compromise on what you have defined as important to you. You can use the same method as before, reminding the person of how something makes you feel, and what you would like to happen.

Practice Self-Care: Setting boundaries also involves having compassion and taking care of yourself. Prioritise self-care activities that promote your physical, emotional, and mental well-being. Actively reflect on what your needs are and what situations or stimulus might be causing you stress or discomfort. This will strengthen your ability to maintain boundaries and communicate them effectively to others.

Remember, setting boundaries is an ongoing process. It requires self-awareness, self-advocacy, and the willingness to prioritise your own needs. By setting and maintaining healthy boundaries, you can foster healthier relationships, protect your overall well-being and lessen the burden of the trauma recovery process.

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What Is Polyvagal Theory? Sympathetic and Parasympathetic Activation

To understand the polyvagal theory, it is important to have a basic understanding of the sympathetic and parasympathetic nervous systems and the vagus nerve. The vagus nerve belongs to the parasympathetic nervous system, often referred to as the rest-and-digest system, which promotes a state of calmness in the body. Porges identified a hierarchy of responses within the autonomic nervous system, including ventral vagal social engagement, sympathetic nervous system activation, and dorsal vagal shutdown.

The ventral vagal social engagement is the state in which humans can connect and relate to others. It is characterised by openness, compassion, joy, mindfulness, and curiosity. This state enhances various bodily processes such as digestion, immunity, circulation to the extremities, and the ability to form relationships while reducing defensive responses.

Sympathetic nervous system activation, which evolved approximately 400 million years ago, triggers a state of mobilisation known as fight-or-flight. In this state, the body prepares to confront a threat by increasing arousal and activating various physiological responses. Heart rate, blood pressure, adrenaline levels, and blood circulation all increase, while digestion, immunity, relational ability, and fuel storage decrease.

However, sympathetic activation cannot be sustained indefinitely, as it would be detrimental to health. The body self-regulates and eventually adopts dorsal vagal shutdown, a more primal state characterised by freezing, lethargy, hopelessness, and reduced basic bodily functions. This shutdown state decreases heart rate, blood pressure, temperature regulation, and immune response, and it also affects social functioning, such as eye contact, facial expressions, and intonation.

According to Polyvagal Theory, the ANS forms the foundation for all human experiences. It explains how individuals engage with the world through various states of activation, including connection, disconnection, and attunement. However, some people may experience a mismatch, perceiving the environment as dangerous even when it is safe.

Polyvagal Theory helps us understand how stress is stored and processed in the body. Chronic stress can alter the brain’s perception of stimuli, leading to increased sensitivity to threats and the interpretation of non-threatening input as dangerous. This heightened perception of danger can be emotionally and physically exhausting, affecting various aspects of life, including work, relationships, hobbies, and studies. It can also impact social interactions, causing individuals to perceive benign stimuli as threatening, which can strain relationships. Recognising the different states of activation and understanding individuals’ needs in each state is crucial for supporting their well-being.2

Polyvagal Theory and Trauma

Polyvagal Theory is particularly relevant in trauma recovery. Trauma, whether experienced in early childhood or later in life, disrupts the autonomic nervous system’s regulation and can lead to hypersensitivity to perceived threats. Dysregulation of the autonomic nervous system can result in a range of physical and psychological symptoms, such as chronic pain, digestive issues, depression, anxiety, PTSD, and substance use disorders. Traumatic experiences can also impact future relationships, as individuals may develop a fear of intimacy and connection due to past experiences of danger or uncertainty with primary caregivers or trusted individuals.

By understanding the dysregulation of the autonomic nervous system (ANS) caused by trauma, we can better comprehend the physical and emotional consequences individuals may experience.

Trauma and chronic stress, particularly in early childhood, can lead to ANS dysregulation. A dysregulated ANS may overreact to perceived threats or dangers that do not actually exist. Living in a constant state of mobilisation or immobilisation can be debilitating, leading to chronic pain, digestion issues, and difficulties in connecting and socialising. Maladaptive coping mechanisms like substance use, gambling, and unhealthy eating habits may develop as a result.

Trauma, which is understood as an experience rather than an event, can arise from various causes such as childhood neglect, abuse, parental drug use or incarceration, and adverse childhood experiences (ACEs) like living in dangerous or impoverished neighbourhoods. These traumatic experiences can lead to relational or developmental trauma. Research shows that individuals who experience three or more ACEs are at increased risk of asthma, heart disease, depression, anxiety, and obesity.3 The compounded stress and trauma affect the central nervous system, disrupting ANS functioning and communication through the vagus nerve, which connects the brain to the digestive system and heart. This chronic dysregulation of the ANS results in physical and emotional symptoms as the system continuously searches for threats. Digestive disorders, autoimmune diseases, chronic fatigue, depression, anxiety, PTSD, and substance use disorders are among the common health issues associated with trauma or chronic stress.

Furthermore, early childhood experiences significantly impact future relationships, as the ANS becomes overprotective in adulthood due to chronic feelings of danger or uncertainty around primary caregivers. Adults who experienced violence, neglect, or inconsistent and inattentive parenting may reject intimacy and connection, viewing them as dangerous despite their deep desire for love and connection. The need for connection is often replaced by a need for protection.

Although adverse childhood experiences have profound effects on development and health, trauma at any stage of life can disrupt the autonomic nervous system. Accidents, assaults, natural disasters, and chronic stress are some examples of events that can cause ANS dysregulation. For individuals with a history of trauma, the ANS reacts not only to the perceived safety or danger in their immediate environment but also to the internal interaction between the present environment and the fear or stress triggered by past life events.4

The Polyvagal Theory provides valuable insights into therapy and community support. By recognising the importance of safety, understanding defence mechanisms, and adapting interventions based on the individual’s autonomic responses, therapists can effectively assist clients in their healing journey. Additionally, by incorporating the principles of the Polyvagal Theory into community practices, we can foster a more supportive and empathetic society better equipped to assist individuals dealing with stress and trauma.

Endnotes

1. Porges S. W. (2009). The polyvagal theory: new insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic journal of medicine, 76 Suppl 2(Suppl 2), S86–S90. https://doi.org/10.3949/ccjm.76.s2.17
2. Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W.W. Norton.
3. Herzog, J. I., & Schmahl, C. (2018). Adverse Childhood Experiences and the Consequences on Neurobiological, Psychosocial, and Somatic Conditions Across the Lifespan. Frontiers in psychiatry, 9, 420. https://doi.org/10.3389/fpsyt.2018.00420
4. Steimer T. (2002). The biology of fear- and anxiety-related behaviours. Dialogues in clinical neuroscience, 4(3), 231–249. https://doi.org/10.31887/DCNS.2002.4.3/tsteimer

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The uncertainty and overwhelm of the cost of living crisis can cause both acute and sustained stress, leading to uncontrolled low mood and even depression and panic attacks.

The Science of Stress and Safety

Although genetic factors may contribute to an individual’s vulnerability to mental illness, it is essential to recognise that biology does not solely determine mental health. Various aspects, such as the circumstances in which people are born, raised, and reside, also significantly influence their mental and physical well-being. These factors are commonly referred to as social determinants of health.

Health and socioeconomic status exist on a continuum, with individuals in the lowest socioeconomic positions experiencing the most adverse health consequences. In contrast, those in the highest positions tend to have the best outcomes. Consequently, disparities in social conditions give rise to inequalities in health.

How Does Financial Status Influence the Social Determinants of Mental Health?

Financial difficulties can lead to chronic stress and limit healthy choices in various aspects of life. The impact of rising living costs extends beyond concerns about affordability; it can result in decisions restricting social interactions or leading to excessive work 2.

Instability in housing is connected to insomnia, stress, anxiety, and depression. Individuals with mental health conditions are more likely to reside in rented or substandard housing than the general population, exacerbating their existing challenges.

Fuel poverty, which refers to the inability to afford adequate home heating, is associated with poor maternal mental health. Additionally, it can contribute to other factors, such as limited transportation for socialising and attending appointments.

The consequences of the increasing cost of living affect those responsible for paying the bills and children living in poverty. These children face a higher risk of experiencing adverse childhood experiences, which strongly correlate with mental health issues in adulthood and an increased likelihood of other problems like substance misuse.

What Insights Have We Gained From Previous Economic Events?

Research on the 2008 economic recession has revealed a detrimental impact on mental health in the UK and globally. In England, the recession was linked to a rise in male suicide rates among the general population and individuals already facing mental health issues 3.

More recently, studies conducted during the Covid-19 pandemic indicated that 44% of adults in the UK with mental health problems, who fell behind on their bills, either contemplated or attempted suicide 4.

This shows how important it is that we take mental well-being into consideration during this challenging time.

How to Look After Mental Health During This Time

Taking care of your mental health during financial difficulties is crucial. Here are some strategies to consider:

Seek support: Contact trusted friends, family members, or support groups. Share your concerns and emotions with them, as talking about your difficulties can provide emotional relief.

Create a budget: Develop a budget to gain better control over your finances. Understand your income, expenses, and prioritise essential items. This can help alleviate stress and provide a clearer picture of your financial situation.

Seek professional advice: Consult financial advisors or credit counsellors who can provide guidance on managing your finances effectively. They can help you develop strategies to reduce debt, negotiate with creditors, or explore potential financial assistance programs.

Practice self-care: Engage in activities that you know reduce your stress levels. Exercising regularly, eating a healthy and balanced diet, getting plenty of rest, and participating in activities you enjoy can all lead to a more positive mood. Taking good care of your physical health can positively impact your mental well-being.

Mindful media consumption: As the world seems more intense than ever, 24-hour news cycles can harm our mood and perspective. Mindful news watching is essential for protecting mental health. By practicing awareness and discernment, we can choose balanced and reliable news sources, limit exposure to distressing content, and take breaks when needed. This helps maintain a healthy perspective, reduce anxiety, and promote overall well-being in the face of overwhelming news cycles.

Set realistic goals: Break down your financial goals into manageable steps. Set achievable targets and celebrate small victories along the way. This can help you maintain motivation and a sense of control over your situation.

Focus on what you can control: While financial difficulties may be challenging, concentrate on the aspects you have control over. Direct your energy towards finding solutions and taking proactive steps to improve your situation.

Practice mindfulness and stress management: Engage in mindfulness exercises, meditation, deep breathing techniques, or other stress-reducing activities. These practices can help you stay present, reduce anxiety, and improve overall mental well-being.

Seek assistance for mental health: If you struggle with persistent feelings of anxiety, depression, or distress, consider seeking professional help. Mental health professionals can provide support, guidance, and appropriate treatment options.

It’s important to prioritise your mental health during challenging times. You can navigate financial difficulties while protecting your mental well-being by seeking support, managing your finances effectively, practising self-care, and seeking professional help when needed.

Endnotes

1. https://foodfoundation.org.uk/press-release/millions-adults-missing-meals-cost-living-crisis-bites
2. https://commonslibrary.parliament.uk/world-mental-health-day-rising-cost-of-living-and-mental-health/
3. Ibrahim, S., Hunt, I., Rahman, M., Shaw, J., Appleby, L., & Kapur, N. (2019). Recession, recovery and suicide in mental health patients in England: Time trend analysis. The British Journal of Psychiatry, 215(4), 608-614. doi:10.1192/bjp.2019.119
4. https://mmhpistage.wpengine.com/publications/the-state-were-in/

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The science behind the effectiveness of creative therapies is grounded in the powerful impact of non-verbal expression, neuroplasticity, stress reduction, symbolic representation, and social connection. By providing unique avenues for self-expression and healing, creative therapies offer individuals a holistic approach to addressing emotional and psychological challenges. 1

What are Creative Therapies?

Creative therapies encompass a range of artistic practices, including Dance/movement, music, art, poetry, drama, expressive writing and psychodrama. Creative therapy practitioners must be accredited, and unlike arts-based support groups or healthcare practices, creative therapy centres on a person’s involvement in the therapeutic process as part of a targeted psychotherapeutic intervention.

Much like talk therapy, creative therapies have various approaches and aims. For some people, creative therapy can serve as a way to communicate feelings or emotions they struggle to verbalise or use a creative process to bring that not yet seen into a client’s awareness. Some creative therapies can also increase a client’s connection to their body, something they might have lost due to trauma or mental illness.

A Look at the Science

Researchers have identified three key brain networks involved in creativity: the default mode network, the executive control network, and the salience network. These networks work together, with the default mode network generating ideas, the executive control network evaluating them, and the salience determining which things tend to be noticed and which go unnoticed. For those with PTSD, the salience network is constantly scanning for threats.

It is thought that creative therapies may be particularly helpful when working with trauma as they can help you process traumatic experiences, which are often stored non-verbally in the brain. 2

Let’s look at the science of how creative therapies work.

Non-Verbal Expression and Emotional Release

One key factor in the benefit of creative therapies lies in accessing non-verbal forms of expression. Art, music, movement, and drama allow individuals to communicate, process and release emotions that may be difficult to express verbally. Studies have shown that engaging in these creative processes activates brain regions associated with emotional regulation and release, helping clients let go of emotions that may have been stuck and reducing psychological distress. 3

Neural Plasticity and Rewiring of the Brain

Creative therapies have the potential to promote neuroplasticity. This is the brain’s ability to reorganise its structure, form new neural connections, and strengthen existing ones.3 It enables learning, recovery from harm and adaptation as the brain rewires itself based on experiences, learning, and the environment. Artistic activities stimulate multiple sensory pathways, cognitive processes, and motor skills, engaging various brain regions simultaneously. This complex stimulation strengthens neural networks and promotes adaptive changes in the brain. As a result, creative therapies can enhance cognitive flexibility, emotional resilience, and problem-solving abilities.

Stress Reduction and Relaxation

Engaging in creative activities has been found to induce and enhance a relaxation response in the body. It helps reduce stress hormone levels such as cortisol and activates the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response.3 Music therapy, in particular has been shown to lower heart rate and blood pressure, promoting relaxation and calmness. By providing a means of self-expression and unwinding, creative therapies offer a safe space to process and alleviate stress and anxiety.

Symbolic Representation and Meaning-Making

The use of symbols and metaphors in creative therapies can facilitate the exploration and understanding of deeply rooted and even hidden emotions and experiences 4. Artistic creations, movement patterns, or improvised performances can act as symbolic representations of inner conflicts, personal narratives, and unconscious processes. With the support and guidance of a trained therapist, individuals can explore these symbols and derive personal meaning, leading to increased self-awareness, insight, and a sense of empowerment. This can help with identifying triggers and practising acceptance.

Social Connection and Support

Creative therapies often involve group settings, fostering social connections and a sense of belonging. Group art therapy, for instance, allows individuals to share their artistic creations, engage in collaborative projects, and receive feedback and support from peers. This social interaction promotes empathy, validation, and a shared sense of humanity, crucial elements in the healing process. Positive social experiences within creative therapy settings can greatly improve self-esteem, reduce feelings of isolation, and promote overall well-being.

Many people have the misconception that they need to be proficient in creative practice to participate in that kind of therapy. However, creative therapies are about the artistic and therapeutic process instead of the result. The value of a session is in the effect on well-being as opposed to the aesthetic of the artwork.

Endnotes

1. Chiang, M., Reid-Varley, W. B., & Fan, X. (2019). Creative art therapy for mental illness. Psychiatry research, 275, 129–136. https://doi.org/10.1016/j.psychres.2019.03.025
2. Sussex Publishers. (2018). Your brain on creativity. Psychology Today. https://www.psychologytoday.com/gb/blog/experimentations/201802/your-brain-creativity
3. Ziff. (2010). Expressive Therapies Continuum: A Framework for Using Art in Therapy by Lisa Hinz. Journal of Creativity in Mental Health, 5(2), 221–225. https://doi.org/10.1080/15401383.2010.485121
4. Lusebrink, & Hinz, L. D. (2020). Cognitive and Symbolic Aspects of Art Therapy and Similarities With Large Scale Brain Networks. Art Therapy, 37(3), 113–122. https://doi.org/10.1080/07421656.2019.1691869

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OCD and PTSD Co-occurrence

Current research shows that the chance of an individual diagnosed with PTSD developing OCD within one year is around 30% 1. Obsessive-compulsive disorder has received extensive study and conceptualisation, yet it persists as one of the most incapacitating, prevalent, and costly disorders individuals can experience, as is often misunderstood by society.

In line with estimates for the general population, more than 50% of individuals diagnosed with OCD have encountered at least one potentially traumatic event. However, among those with treatment-resistant OCD, a significant 82% report a history of extensive trauma 2.

Understanding the Intricacies of OCD

OCD is widely mislabeled and misunderstood, often thought of by people as a personality trait instead of a medical condition with complex underlying factors for which people can receive treatment and other professional support. OCD is more than a desire for order and cleanliness. While these can be symptoms present, OCD encompasses a much broader range of obsessions and compulsions. Intrusive thoughts, irrational fears, and repetitive behaviours can manifest in various ways, impacting multiple areas of an individual’s life.

Genetic predisposition, neurobiological abnormalities, and environmental influences all play significant roles in the development of OCD. It is not a choice or a character trait but a genuine disorder that necessitates understanding and support. A common misconception is that individuals with OCD can simply overcome their obsessions and compulsions through sheer willpower or self-control. However, OCD is a neurobiological condition that surpasses personal determination. The intense anxiety and distress caused by OCD make it particularly challenging for individuals to resist compulsions without proper treatment and support. While many of us experience repetitive thoughts or behaviours, those with OCD face persistent and disruptive patterns that significantly affect their daily lives.

Addressing these misconceptions surrounding OCD is crucial. By promoting awareness, education, and empathy, we can foster a better understanding of the disorder and create a more compassionate and inclusive society for individuals living with OCD.

Obsessions

Obsessions refer to recurring and intrusive thoughts, impulses, or images viewed as inappropriate and unwelcome. These obsessions trigger immense distress and anxiety for individuals with OCD. For those with OCD, these obsessions are more than concerns about life issues. Despite being aware of their irrationality, individuals with OCD struggle to suppress or disregard these obsessions.

Individuals who have experienced trauma may develop obsessions directly related to the traumatic event they experienced or witnessed. These obsessions can involve distressing and intrusive thoughts, images, or memories of the traumatic experience. This can vary widely, from people who have lost a parent to an illness developing obsessive behaviours related to health and cleanliness to a person who has been in a car accident developing obsessions related to a fear of being in a car.

Trauma can also contribute to the development or exacerbation of OCD symptoms in general. Traumatic experiences can lead to increased anxiety and a heightened sense of threat and fear, which may trigger or intensify obsessive thoughts and the need to engage in compulsive behaviours to manage or alleviate the anxiety.

Compulsions

Compulsions involve repetitive behaviours or mental rituals that people practice in response to obsessive thoughts. These behaviours may include excessive hand washing, compulsive checking, hoarding, or an overwhelming urge to arrange objects in a certain, often meticulous way. Other compulsions include mental rituals, such as praying, counting internally, or repeating phrases in one’s mind. These actions and behaviours aim to alleviate anxiety, prevent dreaded events, or reduce the likelihood of unfavourable circumstances. Individuals with OCD are well aware of the illogical nature of their compulsions, intensifying their distress.

Trauma can influence the development or manifestation of certain compulsive behaviours in various ways. People who have experienced trauma may engage in compulsions to cope with the distress, anxiety and fear caused by the traumatic event. These compulsions can serve as a way of regaining control, reducing perceived threats, or seeking to prevent the recurrence of similar traumatic experiences. This might include compulsive checking rituals to ensure no harm or danger will occur based on their traumatic experience.

Treating Trauma and OCD

The connection between PTSD and OCD lies in the shared pattern of intrusive thoughts followed by behavioural attempts to alleviate distress. While the specific content of the ideas and behaviours often differs between the two disorders, they are both motivated by the aim of neutralising anxiety, stress or fear. Understanding this connection can be vital for identifying the similarities and differences between PTSD and OCD and helping people find the appropriate treatment approaches.

Endnotes

1. Pinciotti, C. M., Horvath, G., Wetterneck, C. T., & Riemann, B. C. (2022). Does a unique co-occurring OCD and PTSD factor structure exist?: Examination of overlapping OCD and PTSD symptom clusters. Journal of Anxiety Disorders, 85, 102511. https://doi.org/10.1016/j.janxdis.2021.102511

2. Dykshoorn, K. L. (2014). Trauma-related obsessive–compulsive disorder: A Review. Health Psychology and Behavioral Medicine, 2(1), 517–528. https://doi.org/10.1080/21642850.2014.905207

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It is far more common for individuals who have experienced the physical side effects of trauma to struggle with medical trauma. They are, therefore, likely to feel triggered by environments that appear overtly clinical 1.

What Is Medical Trauma?

As a child, it can be difficult to understand the invasive procedures, unfamiliar spaces and strange sensations that come with professional healthcare. Medical trauma can result from uncomfortable treatment experiences or anxiety-inducing experiences in a medical setting.

Unlike adults, children and adolescents are less able to understand the necessity for certain treatments. Furthermore, children can sometimes feel a lack of autonomy and power. Not only is this cause for great distress, but it can also have a lasting impact on how they view the safety of their body 2.

Caregivers

Caregivers, who bear the weight of their child’s physical and mental health struggles, can find that this significantly affects their well-being. As a result, they may also develop an aversion to medical settings due to the stress and anxiety they trigger 3. Children and adolescents are highly perceptive and can sense this apprehension, exacerbating their existing worries.

It is therefore imperative that caregivers have trust in the support services being provided to their children. Otherwise, they will give off unconscious signs that this environment is not to be trusted. By working closely with caregivers and parents, it is possible to promote safe and nurturing environments that reduce the impact of medical trauma.

Effects

The specific impacts of medical trauma are unique for each child. However, certain variables are likely to influence the nature of medical trauma:

Age – Infants may experience medical trauma through separation from their caregiver. Meanwhile, toddlers may lose autonomy in dressing, feeding and caring for themselves; this can greatly impact confidence. For preschoolers with more developed brains, their imagination can lead to traumatising interpretations of medical events 4.

Caregiver Response – As discussed, a caregiver’s reaction can hugely impact a child’s distress levels. This is not to place blame on parents or caregivers; having a child with mental or physical challenges is highly upsetting. However, some parents are more informed on treatment processes than others. For example, if a parent is a doctor, they will show fewer signs of upset during a blood test.

Expertise of Clinicians – When a clinician is trauma-informed, they will understand how best to treat children and adolescents. However, this framework is relatively recent. Although health policies endorse trauma-informed care in the UK, there is no specific legislation or funding. Consequently, well-intentioned clinicians and healthcare professionals can sometimes be unaware of how their actions impact young and highly vulnerable patients 5.

These are just a few examples of the intersecting factors that shape the nature of medical trauma. They highlight the fact that no form of medical trauma will be the same, its impact varies from person to person.

Trauma-Informed Approaches

Trauma-informed approaches to mental health support are vital for children and adolescents who have experienced trauma. In the context of medical trauma, this means empowering individuals to express pain, discomfort and anxiety.

When children and adolescents show visible signs of distress, clinicians and caregivers naturally want to reassure them. However, phrases such as “Don’t worry” or “You’re completely fine” can exacerbate pain and upset. This is because the child is expected to ignore their discomfort and simply trust in the people who appear to be hurting them. Instead, it is far more beneficial to distract children by engaging in play. This approach metabolises pain management in the body, reducing stress and anxiety levels 6.

Despite the rise of trauma-informed approaches in hospitals and other medical settings, there are many children and adolescents who continue to struggle with medical trauma. So what can clinicians and caregivers do to support these individuals?

How to Support Children and Adolescents

Children and adolescents who are wary of mental and physical health treatments require specialised experts trained in the latest therapeutic interventions. Khiron Kids is an environment where children and adolescents can feel supported and nurtured in a familiar setting. Our clinic is trauma-focused and nervous system-informed. We also offer a variety of innovative therapeutic modalities, including play therapy, EMDR, art therapy and more.

We foster dignified and empowering healing by collaborating closely with parents, caregivers and family members and allowing them to become actively informed on the treatment process. Family involvement plays a significant role in our approach as it is a crucial way to promote positive outcomes. As such, we offer parent and carer support, parent and family groups and consultations with schools and community organisations. Our ultimate goal is to create safe and healing environments that facilitate comfort for all children and adolescents.

Endnotes

1. Laricchiuta D, Panuccio A, Picerni E, Biondo D, Genovesi B, Petrosini L. The body keeps the score: the neurobiological profile of traumatized adolescents. Neuroscience & Biobehavioral Reviews. 2023 Jan 4:105033.
2. Peterson, Sarah. “Medical Trauma.” The National Child Traumatic Stress Network, May 25, 2018. https://www.nctsn.org/what-is-child-trauma/trauma-types/medical-trauma.
3. Peterson, Sarah. “Effects.” The National Child Traumatic Stress Network, March 19, 2018. https://www.nctsn.org/what-is-child-trauma/trauma-types/medical-trauma/effects.
4. Alexandra C De Young, PhD and others, Topical Review: Medical Trauma During Early Childhood, Journal of Pediatric Psychology, Volume 46, Issue 7, August 2021, Pages 739–746,
5. Emsley E, Smith J, Martin D, Lewis NV. Trauma-informed care in the UK: where are we? A qualitative study of health policies and professional perspectives. BMC Health Services Research. 2022 Dec;22(1):1-2.
6. Kassam-Adams, Nancy, and Lucas Butler. “What Do Clinicians Caring for Children Need to Know about Pediatric Medical Traumatic Stress and the Ethics of Trauma-Informed Approaches?” Journal of Ethics | American Medical Association, August 1, 2017. https://journalofethics.ama-assn.org/article/what-do-clinicians-caring-children-need-know-about-pediatric-medical-traumatic-stress-and-ethics/2017-08.

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This blog will highlight the benefits of mindful movement, not only for veterans, but for all individuals seeking to prioritise their physical and emotional well-being. Discover how incorporating mindful movement practices can lead to a more harmonious mind-body connection and promote overall well-being.

The Benefits of Movement

Movement, in and of itself, is fundamental to human existence. It fosters healthy breathing patterns and improved mood and acts to metabolise all areas of the body so that everything is working as it should.

Unfortunately, the realities of modern life mean that many people are, for the most part, sedentary. Regular movement and physical activity offer a huge variety of benefits. These include:

• Strength and fitness
• Improvement of blood circulation
• Regular and healthy sleeping patterns
• Enhancing mental health and well-being 2

While all these benefits interlink, the final point is particularly pertinent for individuals experiencing dysregulation in the mind and body. Physical movement allows for the release of endorphins, the body’s natural ‘happiness’ chemicals. Endorphins alleviate stress, anxiety and depression, which are vital for wellbeing 3.

The Link Between Mindfulness and Movement

Mindful movement refers to activities that actively stimulate the brain and body. For those with mental health challenges that manifest as attention deficit, stationary practices such as meditation can be difficult. The restless nature of those who have experienced trauma can hinder productive engagement with such exercises. As a result, the act of embracing mindful movement becomes all the more beneficial 4.

Everyone is different, so everyone can benefit from different forms of mindful movement. For some, this could be traditional Tai Chi and Qigong exercises, which will be explored in-depth. However, for others, mindful movement practices could refer to:

• Walking – Take a slow and deliberate pace, and listen to the sound of your foot thud on the pavement or sink into the grass. It is also helpful to notice the smells, sounds and sights and how they interact with your body as you walk.
• Being in Nature – If you have access to outdoor space, you can connect with nature by tending to plants, thinking about what each plant might need and being there to appreciate the life cycle over the changing seasons.
• Swimming – Think carefully about the sensation of being immersed in water, take slow strokes and be aware of the resistance of the water and how it feels against your skin 5.

These mindful movement practices aren’t just about physical exercise but about attuning to yourself and your surroundings and appreciating how the two connect.

Mind-Body Connection

By accepting and advocating for the mind-body connection, it is possible to promote physical and emotional well-being. Early twentieth-century approaches to medicine have led many to believe that the mind and body are extricable forces. In practice, everyone knows this is not the case; after all, it is a scientific fact that a brain cannot live without a body. However, treatments provided to those who are experiencing mental health challenges can often ignore the power of the body in promoting healing 6.

Stress, for example, has been proven to lead to increased muscle tension, headaches and even digestion issues. In contrast, relaxing activities that promote meditative thought and breathing exercises can have a calming effect on the mind, improving physical health 7.

By acknowledging and embracing the mind-body connection, it is possible to promote overall physical and emotional well-being. Incorporating mindful movement activities into daily routines further strengthens this connection, facilitating a more harmonious mind-body connection.

Qigong and Tai Chi

Both Qigong and Tai Chi are both ancient Chinese exercises that facilitate mind-body connection through movement. In Chinese, Qigong means “to cultivate or enhance the inherent functional (energetic) essence of the human being”. Qigong focuses on cultivating the existing human essence. Tai Chi directly translates as “Grand Ultimate”. This translation highlights the overarching philosophy of developing connection and integration of phenomena united in their mutual dependence; light and dark, stillness and movement and, of course, body and mind 8.

Through meditative postures, regulation of breathing and coordination of body and mind, these exercises emphasise self-awareness and self-correction. Furthermore, they foster the body’s natural capacity for healing through movement.

The gentle flowing motions of both practices increase flexibility, improve balance and allow individuals to be respectful and compassionate toward their bodies. These exercises also release tension, stress and stagnant energy. The focused attention required during Qigong and Tai Chi quietens the mind and introduces a state of calm and mental clarity 9.

Implementing Mindful Movement

Mindful movement exercises are powerful approaches to wellbeing that foster and promote increased levels of physical and mental health. By engaging in these activities and incorporating them into our daily routine, we can experience increased energy, improved mood and a greater sense of joy and peace.

Each and every individual can develop mindful movement practices that work best for their lives. Regardless of the exercise, the combination of thought and movement is transformative.

Endnotes

1. Nelson, Kate. “Yoga, Tai Chi, and Meditation Provide Relief for Veterans with Chronic Pain and PTSD.” Verywell Mind, January 18, 2023. https://www.verywellmind.com/alternative-therapies-for-veterans-5086853.
2. CDC. “Benefits of Physical Activity.” Centers for Disease Control and Prevention, June 16, 2022. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.
3. Fulghum Bruce, Debra. “Exercise and Depression: Endorphins, Reducing Stress, and More.” WebMD, April 1, 2022. https://www.webmd.com/depression/guide/exercise-depression#:~:text=When%20you%20exercise%2C%20your%20body,similar%20to%20that%20of%20morphine.
4. Clark, Dav, Frank Schumann, and Stewart H. Mostofsky. “Mindful Movement and Skilled Attention.” Frontiers, May 9, 2015. https://www.frontiersin.org/articles/10.3389/fnhum.2015.00297/full.
5. Jewell, Cathy. “What Is Mindful Movement?” Sage Nutrition, June 7, 2017. https://sagenutrition.org/2017/02/23/what-is-mindful-movement/#:~:text=Activities%20that%20are%20both%20structured,gardening%2C%20and%20playing%20with%20pets.
6. Littrell J. The mind-body connection: not just a theory anymore. Soc Work Health Care. 2008;46(4):17-37. doi: 10.1300/j010v46n04_02. PMID: 18589562.
7. WebMD. “How Stress Affects Your Health.” WebMD, November 9, 2022. https://www.webmd.com/balance/stress-management/stress-anxiety-depression#:~:text=If%20you’re%20constantly%20under,problems%20with%20sex%20and%20sleep.&text=Stress%20can%20also%20lead%20to,forms%20of%20anxiety%20and%20worry.
8. Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A comprehensive review of health benefits of qigong and tai chi. Am J Health Promot. 2010 Jul-Aug;24(6):e1-e25. doi: 10.4278/ajhp.081013-LIT-248. PMID: 20594090; PMCID: PMC3085832.
9. Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A comprehensive review of health benefits of qigong and tai chi. Am J Health Promot. 2010 Jul-Aug;24(6):e1-e25. doi: 10.4278/ajhp.081013-LIT-248. PMID: 20594090; PMCID: PMC3085832.

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