Mental Health Archives - Khiron Clinics

LGBTQ+ Mental Health

Samuel Edgecox — Fri, 21 Jul 2023 08:00:52 +0000

Individuals who identify as LGBTQ+ may face mental health challenges and distress throughout their lives, just like anyone else. However, extensive evidence from around the world highlights increased levels of common mental health issues, such as depression and anxiety, among individuals in these communities.

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

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

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Exploring the Cost of Living Crisis and Its Impact on Financial Anxiety

Samuel Edgecox — Fri, 23 Jun 2023 07:30:25 +0000

It is widely known that environmental factors and stressful life events can impact mental health. As food, fuel, and transport costs increase, many people must choose between ‘heating and heating.’ The Food Foundation has reported that over 7 million adults experienced food insecurity in the last month 1. This financial instability can harm mental and physical health, causing stress, anxiety, and worsening existing mental health struggles.

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

https://foodfoundation.org.uk/press-release/millions-adults-missing-meals-cost-living-crisis-bites
https://commonslibrary.parliament.uk/world-mental-health-day-rising-cost-of-living-and-mental-health/
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
https://mmhpistage.wpengine.com/publications/the-state-were-in/

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You Are How You Think: The Benefits of Reframing Thought Processes

Araminta — Thu, 15 Jun 2023 11:25:56 +0000

Thoughts and emotions have a profound impact on physical well-being. In times of sadness and despair, individuals may experience lethargy and fatigue. Meanwhile, during times of joy or distress, it is far more common to notice increased heart rate and overall higher levels of stimulation.

Recognising the connection between thoughts, feelings, and body sensations allows individuals to exert some control over their well-being. It is, therefore, vital to learn how to reframe emotions and cultivate healthy approaches to thinking and feeling1.

The Mind-Body Connection

Different emotions bring different physical changes in the body. For example, at times of distress, the heart rate will increase in response to external stimuli. Each emotion facilitates different sensations, all facilitated by the vagus nerve, which in turn is the source of the mind-body connection2. By looking at some of the most common emotions, it is possible to see how they facilitate certain bodily responses:

Happiness – This is an emotion that facilitates the greatest connection and communication between mind and body and is felt all over the body. When people are happy, the physiological response can be seen in a stable heartbeat, optimum digestion, and release of hormones that manifest as the feelings of contentment and relaxation associated with happiness.
Depression – Depression has almost the opposite effect as it does not stimulate any form of brain activation. This emotion contributes to a general lack of activity in the brain and body.
Love – Stimulates almost the entire body. However, unlike happiness, feelings of love tend to have higher intensity, so contentment is combined with anxiety and nervousness.
Anger – Anger facilitates a cacophony of physiological responses that prepares the body for action. These can include elevated blood pressure, dilated pupils, heightened alertness, and increased levels of stress hormones such as adrenaline.
Shame – This is a highly complex emotion inextricably linked to social engagement and societal expectations. Much like anger, shame can prepare the body for action, potentially even triggering the fight or flight response3.

It is important to note that specific responses to these emotions can vary from person to person. The differences depend on the complex interplay between biological, psychological, and social factors that are unique to each individual. However, they do highlight how control over emotions and responses means a certain level of control over the body.

The Nervous System

The nervous system plays a pivotal role in the mind-body connection. The central nervous system (CNS) consists of the brain and spinal cord, while the peripheral nervous system (PNS) comprises the nerves that extend throughout the body.

The nervous system interacts with other systems in the body, such as the digestive system and crucially, the endocrine system, which produces hormones that influence mead. For example, in times of stress, the nervous system will recognise the stressor and facilitate the release of cortisol – the stress hormone – in the endocrine system4.

Acknowledging this relationship between mood and bodily sensations is vital for understanding the benefits of reframing thought patterns.

Positive Thinking Patterns

Since emotions have a great impact on physical well-being, it follows that positive thinking patterns can improve overall health.

Gratitude – By practising gratitude, individuals can acknowledge the positive aspects of their lives. This facilitates a shift in perspective where negativity transfers to positivity.
Acceptance – Embracing the realities of letting go of what cannot be changed introduces balance to people’s perspectives.
Empathy – Being aware of the emotions of others not only strengthens relationships and connections but it also cultivates kindness and compassion that can also be transferred inward.
Positive self-talk – By replacing negative perceptions about the self with positive affirmations, individuals can boost self-esteem and overall mood5.

Negative Thinking Patterns

There are a variety of different thinking patterns that have negative consequences. These are largely subconscious and are, therefore, difficult to manage. For example, some people struggle with black-and-white thinking, whereby they perceive everything as absolute. These individuals may find that they think in extremes, and so they are predisposed to overly emotional responses to everyday situations6.

Other examples of negative thinking patterns include personalisation where individuals internalise external problems, or catastrophizing, in which people constantly anticipate the worst possible outcome.

Recognising and challenging these negative thought patterns allows for a more positive, balanced mindset7. There are a few practical techniques that can change or disrupt negative thinking patterns – most of these are related to the idea of reframing.

Reframing Your Thoughts

Applying practical techniques that reframe thoughts has great physical and emotional benefits. By reducing stress, promoting healthy behaviour, and enhancing resilience, it has a positive ripple effect on the body in its entirety. Embracing the power of reframing creates harmony between the mind and body. This means that individuals can harness the power of their own thoughts and start to live in happier and healthier ways.

However it is often easier said than done. While there are a variety of practical ways to do this it is best to start with a trained professional who can recommend specific therapies. Khiron clinics offer a diverse range of services that cater to a variety of needs including trauma, specific mental health struggles and more. Our esteemed colleagues can empower you to harness the power of thoughts to improve your physical and emotional wellbeing.

Endnotes

Trauma Research UK (2023) You become what you think about, Trauma Research UK. Available at: https://traumaresearchuk.org/blog/you-become-what-you-think-about/ (Accessed: 13 June 2023).
Selva, J. (2023a) Exploring the body mind connection (incl. 5 techniques), PositivePsychology.com. Available at: https://positivepsychology.com/body-mind-integration-attention-training/ (Accessed: 13 June 2023).
Selva, J. (2023a) Exploring the body mind connection (incl. 5 techniques), PositivePsychology.com. Available at: https://positivepsychology.com/body-mind-integration-attention-training/ (Accessed: 13 June 2023).
Navarro, X., 2002. Physiology of the autonomic nervous system. Revista De Neurologia, 35(6), pp.553-562.
Mayo Clinic (2022) How to stop negative self-talk, Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950#:~:text=The%20health%20benefits%20of%20positive%20thinking&text=Lower%20rates%20of%20depression,psychological%20and%20physical%20well%2Dbeing (Accessed: 13 June 2023).
Mayo Clinic (2022) How to stop negative self-talk, Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950#:~:text=The%20health%20benefits%20of%20positive%20thinking&text=Lower%20rates%20of%20depression,psychological%20and%20physical%20well%2Dbeing (Accessed: 13 June 2023).
Meteor Education (2018) How does thinking positive thoughts affect neuroplasticity?, Meteor Education. Available at: https://meteoreducation.com/how-does-thinking-positive-thoughts-affect-neuroplasticity/#:~:text=Every%20thought%20releases%20some%20type,a%20feeling%20of%20well%2Dbeing. (Accessed: 13 June 2023).

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What Is Collective Trauma?

Charlotte Cairney — Fri, 31 Mar 2023 08:00:47 +0000

Collective trauma is the psychological and emotional harm resulting from a group’s shared experience of a traumatic event. It may involve a small group, like a family, or affect the community or society as a whole.

Collective trauma can have a significant impact, causing many emotional, psychological, and social problems. The effects of collective trauma can also be long-lasting and may be passed down through generations. These may include feelings of helplessness, hopelessness, guilt and grief, as well as increased levels of anxiety, depression, and post-traumatic stress disorder (PTSD).

However, communities and individuals can also develop resilience and find ways to cope and heal from these experiences through support networks, counselling, and other forms of intervention.

Examples of Collective Trauma

Events that cause collective trauma vary widely, ranging from multigenerational events such as slavery to stand-alone experiences like a family house fire.

Several events can cause collective trauma, some of which include:

Natural disasters – earthquakes, hurricanes, floods, and wildfires can cause trauma for those directly affected and those who witness the aftermath.

Acts of terrorism – events like the 9/11 attacks in the United States, the 2005 London bombings, and the 2015 Paris attacks can cause trauma for those who experience the violence firsthand or witness it through media coverage.

War and conflict – armed conflicts such as the Vietnam War, World War I and II, and ongoing conflicts in the Middle East can cause trauma for soldiers, civilians, and entire communities.

Genocide and mass violence – events such as the Holocaust, the Rwandan genocide, and the Srebrenica massacre can cause trauma for entire communities and leave lasting psychological scars. The trauma of the Holocaust remains for many descendants of those imprisoned and killed.

Pandemics – outbreaks of contagious diseases such as COVID-19, SARS and HIV have caused trauma for individuals and entire communities due to the fear and uncertainty of the viruses and the social, psychological and economic impacts. The AIDs epidemic – particularly in the 1980s and 90s – caused profound fear and trauma for LGBTQ+ individuals, which many people from that community felt for decades. The isolation so many experienced during the COVID-19 pandemic has increased rates of loneliness, mental health conditions, and alcohol consumption.

Effects of Collective Trauma on Mental Health

Collective trauma can impact our daily lives in various ways as individuals all process trauma differently.

Knowing how to identify the effects of trauma can help us heal. There are a number of mental health issues that can arise as a result of collective trauma, such as:

Psychological Distress

No matter the size, any traumatic event can cause those involved to display signs of PTSD. Although not everyone will develop it (the figure varies between studies and populations), between 10-20% of people who experience trauma develop PTSD, with most experiencing a level of distress, decreased levels of wellness, feelings of insecurity or being unsafe.

Substance Abuse

Some people turn to substance use to cope with emotional and psychological distress. Certain substances, including alcohol, opioids and benzodiazepines, can temporarily relieve anxiety, distress, dread, guilt and other trauma symptoms. This can lead people to self-medicate, using these substances as a way of coping.

Certain collective traumas can also disrupt social infrastructure and support systems, making it more difficult for people to access resources and mental health support. This can leave individuals feeling isolated and disconnected, increasing the risk of substance abuse and other unhealthy coping mechanisms.

When a collective trauma creates an environment of chaos and stress – such as the recent earthquake in Turkey and Syria – the stress of living in a traumatised community can increase the risk of substance misuse and mental health conditions. A high-stress environment can create a sense of all-consuming trauma, as it can feel like there is no relief from the feeling of hopelessness and lack of control.

Anxiety Disorders

Trauma causes significant stress to the nervous systems, and collective trauma is no different. PTSD can trigger panic attacks, anxiety, and flashbacks around activities or places related to the trauma; for example, being near the sea after a tsunami, going on a plane after 9/11, or returning to school after a mass shooting. For many people, these activities may be part of their daily life, so dealing with the effects of the trauma is essential for returning to normality and regaining control.

Low Self-esteem

Low self-esteem is often linked to trauma. With collective trauma, many people face a sense of guilt, incompetency or helplessness that they could not deal with the situation or help others during the event.

Intergenerational Trauma

People who have lived through traumatic experiences may pass their trauma responses on to future generations.

Studies show that exposure to trauma can cause certain genetic information to be passed on to the next generation. Epigenetic research has found a plethora of evidence that trauma can modify gene expression. Studies documenting this change have found evidence ranging from a gene linked to the release of cortisol, which is involved in the flight-flight-freeze reaction, to a gene involved in fat storage.

Increased Community Connection, Resilience and Creativity

Collective trauma can also create opportunities for positive change. For many communities making sense of what has happened after a collective traumatic experience can be difficult, making it hard to figure out how to heal and move on. When the healing is shared, communities or families can often find solidarity and a sense of stability in the mutual feeling of sorrow or untethered confusion.

Support Is Available

As with individual trauma and other mental health conditions, support is available to help manage symptoms and build coping mechanisms to deal with the effects of collective trauma. Whether it’s individual or group therapy, the therapeutic process can help to identify unhelpful thinking patterns that could have developed as a result of the trauma. Noticing when these beliefs and thinking patterns arise, identifying triggers and developing emotional regulation skills can alleviate the post-traumatic effects of collective trauma and allow people to move on.

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The Healing Power of Nature: Green Spaces and Mental Health

Araminta — Fri, 03 Mar 2023 06:00:05 +0000

The modern lifestyle is characterised by a constant stream of demands and distractions, leaving little time for self-care and relaxation. Many people spend most of their day indoors, surrounded by artificial lighting and technology. However, research has shown that this lack of exposure to nature can harm our mental health and well-being.

Fortunately, spending time in green spaces is an easy solution to this problem. Whether walking in the park, hiking in the woods, or simply sitting outside in the sunshine, spending time in natural environments has been linked to various mental health benefits. Studies have shown that spending time in green spaces can help reduce symptoms of anxiety and depression, lower levels of stress hormones, improve mood, and increase feelings of happiness and well-being.

This blog will delve deeper into the benefits of spending time in green spaces and nature for mental health. By understanding the power of green spaces for mental health, we can take proactive steps to live happier, healthier lives.

The Science of Nature and Mental Health

The reason why nature can improve our mental health is still being understood. Some research suggests that connecting with the environment through bodily senses, such as smelling scents that trees and plants give off, contributes to many benefits. Moreover, being away from the presence of screens and technology has been shown to improve overall well-being.

There is a growing body of research examining how time spent in green spaces and nature can boost our mental health. Recent research that analysed fifty studies backed up evidence that nature-based activities such as hiking improve low moods, reduce anxiety, and stimulate positive effects for all participants.^[1]

In Canada, doctors can prescribe patients to spend time in nature in collaboration with their national parks. This stemmed from research which demonstrated that people who spent two hours or more in nature every week had better health and well-being than those who did not.^[2] Although green space is not a replacement for mental health and trauma treatment, it can be a great accessory. Many people report improved mood, energy, and clarity when spending time in nature.

Even in busy cities, people can still benefit from exploring nature in parks or by canals. Urban spaces can make it more challenging to spend time in nature, and some studies even point towards cities creating feelings of loneliness, However, taking advantage of local parks or exploring further afield is excellent for improving mood and boosting overall life satisfaction.^[3]

Blue Spaces

Blue spaces refer to any natural or artificial water environment, including oceans, lakes, rivers, and even swimming pools. Just like green spaces, blue spaces have numerous benefits for mental health and well-being, with a University of Sussex study finding that people were the happiest when in blue spaces, such as beside the sea.^[4]

Being near or in water can have an intensely calming effect on the brain. The sound of water promotes relaxation, reduces stress levels, and even improves memory, while the sight of water can have a restorative effect on mental fatigue.

Seeking out blue spaces can be an effective way to improve mental health and well-being. Whether it’s taking a dip in the ocean, swimming in a lake, or simply sitting by a river and listening to the sound of flowing water, it can have significant mental health benefits.

Benefits of Green Spaces for Mental Health

There are numerous benefits of spending time in nature for our mental health:

Stress reduction – Spending time in green spaces can help reduce stress levels by promoting relaxation and a sense of calm. This can help to lower the levels of cortisol, the stress hormone, which is known to have detrimental effects on mental health, and high levels have been linked to anxiety and depression.
Improved mood – Green spaces boost serotonin and dopamine levels in the brain, contributing to happiness and well-being. Additionally, exposure to green spaces can help to reduce feelings of anger, frustration, and anxiety, as well as combat symptoms of seasonal affective disorder.
Boosted cognitive function – Being in nature has been linked to improved cognitive function, including increased attention span, memory, and creativity. This may be due to the therapeutic effects of nature on the brain and the reduced sensory overload that comes with being in a natural environment.
Enhanced immune system – Research has shown that spending time in green spaces can help to boost the immune system, making the body more resilient to disease. This is thought to be due to phytoncides, organic compounds that plants release into the air. Phytoncides have been shown to have antimicrobial and immune-boosting effects that elevate white blood cells in the body to fight off illness.
Pain management – Exposure to green spaces has been shown to have pain-reducing effects, particularly for chronic pain conditions. This is likely due to the distraction and relaxation of being in a natural environment and the positive effects on mood and stress levels.
Better sleep – Spending time in green spaces has been linked to improved sleep quality and duration, possibly due to improved relaxation and reduced stress levels that come with being in nature. The effects of natural light and fresh air can also improve the circadian rhythm, which promotes a healthy sleep-wake cycle.^[5]
Physical activity – There is a strong link between spending time outdoors and physical activity. Exercise in any form, indoors or outdoors, is great for both physical and mental health, but researchers have found that exercising outdoors can give people an extra boost, helping to reduce feelings such as sadness and fatigue.^[6]

No matter how people choose to spend time in nature, whether hiking in the woods or relaxing in the garden, it can significantly affect mental health and well-being. Even just ten minutes in a local park a few times a week can have a significant effect!

If you have a client or know of someone struggling with anything you have read in this blog, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Coventry PA, Brown JenniferVE, Pervin J, et al. Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health. 2021;16. doi:10.1016/j.ssmph.2021.100934

^[2] White MP, Alcock I, Grellier J, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019;9(1):7730. doi:10.1038/s41598-019-44097-3

^[3] Kondo MC, Fluehr JM, McKeon T, Branas CC. Urban green space and its impact on human health. Vol. 15, International Journal of Environmental Research and Public Health. 2018. p. 445.

^[4] MacKerron, George and Mourato, Susana (2013) Happiness is greater in natural environments. Global environmental change. ISSN 0959-3780

^[5] University of Colorado press release 2 February 2017. Available at: https://www.eurekalert.org/pub_releases/2017-02/uoca-cgt020217.php

^[6] Bowler DE, Buyung-Ali LM, Knight TM, Pullin AS. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health. 2010;10.

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How Winter Can Affect Mental Health

Araminta — Fri, 02 Dec 2022 06:00:41 +0000

The winter months can be challenging for a number of people. While some love it for festive events and chilly weather, many notice a dip in their mental health and overall well-being.

With shorter, darker days, winter can lead to significant mood changes and seriously affect how we feel. Feeling down or anxious during winter is commonly referred to as the winter blues.

Why Does Winter Affect Mental Health?

The exact reason why more people feel depressed in the winter months is unclear; however, it is often linked to reduced sunlight. During autumn and winter, the days steadily shorten, resulting in less sunlight and disturbed circadian rhythm – the body’s biological clock – which, in turn, can affect sleep quality and contribute to more depression and anxiety symptoms.

Circadian rhythm, which relies on light to regulate itself, is a 24-hour cycle that dictates when the body gets tired and wakes up. It also determines the production of proteins to match the typical timing of meals while helping to regulate hormones to match energy expenditure.

During winter, the decrease in sunlight can negatively impact the circadian rhythm. As the sun sets earlier, it can signal to the body that it is nighttime, contributing to fatigue throughout the day.

Melatonin is a sleep hormone released by the pineal gland in the brain. It also plays a significant role in regulating the circadian rhythm, and as night draws in quicker, more melatonin is produced to prepare the body for sleep.

The lack of sunlight throughout the winter can also affect vitamin D production. Both sunlight and dietary intake produce vitamin D, and levels can drop when sunlight is limited during the winter months. As vitamin D plays a role in serotonin production (a brain chemical that helps to regulate mood) a lack of it can significantly impact mental health.

Seasonal Affective Disorder

Seasonal affective disorder (SAD), also known as seasonal depression, is a condition that usually arises in autumn and winter and resolves in spring.^[1] It is influenced by the changing seasons and can be debilitating for many people. The symptoms are similar to depression and can include:

Low mood
Loss of interest in hobbies
Withdrawal from loved ones
Fatigue
A sense of hopelessness
An inability to focus at work

The cold weather and working hours can mean people do not get much sunlight, and although many people notice a dip in their mood during winter, SAD is a more severe and diagnosable condition. Around three in every hundred people in the U.K. struggle with SAD annually.^[2]

Maintaining Mental Health

Despite the challenges of winter, there are several ways that people can support their mental health and reduce the symptoms of seasonal depression:

Sunshine – natural light is a big mood booster. It can reduce fatigue, promote better sleep, and encourage higher dopamine levels. When the winter sun is shining, getting out for a walk or opening a few blinds can help combat low mood. Along with mental health benefits, sunshine has many physical health benefits for the cardiovascular and immune systems. Since the body and mind are closely linked, when one is feeling better, the other usually will too.
Light therapy lamp – winter is characterised by cloudy, rainy days. When there is no sun, a light therapy lamp can fill the gap and provide bright light that mimics sunlight to help the brain release mood-boosting chemicals. Recent research around light therapy found that even a one-hour light session can improve symptoms of seasonal depression.^[3] Many different types of lamps are available, so consult a doctor for more information on which one may be right for you.
Schedule some activities – cold weather can make it challenging to get out, stay active, or see loved ones. However, scheduling some activities can help bring joy and combat social withdrawal and hopelessness, two common symptoms of SAD.
Lifestyle changes – SAD can make it more challenging to maintain a healthy diet and regular exercise. However, maintaining these activities can improve symptoms of seasonal depression and make it easier to manage. Eating well, having a consistent sleep pattern, and exercising for thirty minutes daily can all contribute to better mental health during the winter months.

SAD symptoms tend to reduce during spring; however, some people can become anxious throughout the summer months as they worry about them returning. As a result, the impact of SAD can be severe, and self-care isn’t always enough.

Past trauma and mental health conditions that deplete serotonin levels can put people at greater risk for developing SAD. Based on the type and severity of your symptoms, a doctor will advise you on the best course of treatment. This may involve using a mix of treatments to achieve the optimum results. A combination of psychotherapy and light treatment may be used to help individuals, while others may also benefit from antidepressant medication.

Sources:

^[1] Melrose S. Seasonal affective disorder: An overview of assessment and treatment approaches. Depress Res Treat. 2015;2015:178564. doi:10.1155/2015/178564

^[2] “Seasonal Affective Disorder (SAD): Royal College of Psychiatrists.” Www.rcpsych.ac.uk, https://www.rcpsych.ac.uk/mental-health/problems-disorders/seasonal-affective-disorder-(sad)

^[3] Reeves GM, Nijjar GV, Langenberg P, et al. Improvement in depression scores after 1 hour of light therapy treatment in patients with seasonal affective disorder. J Nerv Ment Dis. 2012;200(1):51-5. PMID: 22210362

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What Is Traumatic Grief?

Araminta — Fri, 18 Nov 2022 06:30:32 +0000

Losing a loved one is always difficult; however, over time, the emotional distress associated with grief will usually lessen. While traumatic grief has similar characteristics to other forms of grief, it is generally more intense and challenging to manage as it usually happens in response to a sudden, unexpected loss.

Traumatic Grief Defined

Each grieving process is unique, and there is no correct way to navigate it. Although they are natural, the emotions experienced can be confusing and overwhelming.

Psychologists have identified five distinct stages of grief:

Denial – for some people, this is the first response to loss. It helps people manage the shock by convincing themselves that it is a mistake.
Anger – according to psychologist Elisabeth Kübler-Ross, anger is often redirected pain from a loss. It enables people to express their feelings without worrying about being judged or rejected.
Bargaining – this stage helps people hold onto hope throughout the other painful emotions of grief. To do this, people may agree to do something in exchange for relief from the anguish they are experiencing.
Depression – depression is experienced in different ways and can last long after losing a loved one. Feeling depressed when grieving is not necessarily a sign of a mental health condition; however, if it persists for several months, it could be a case of traumatic grief.
Acceptance – accepting a loss is about acknowledging what has happened. Although people in this phase tend to manage their emotions better, they still experience emotional stress linked to grieving.

Any form of death can cause traumatic grief, although common examples include losing someone to violence, terrorism, or suicide. Grief can also be traumatic if people witness death or the griever’s life is threatened simultaneously. In some cases, traumatic grief can lead to prolonged grief disorder or complicated grief.

Complicated Grief

Approximately 2.4% – 6.7% of people experience complicated grief after losing a loved one.^[1] While traumatic and complicated grief are closely related, there is no official diagnosis for the former.

Complicated grief can sometimes be misinterpreted as depression due to the symptoms being similar. Complicated grief takes much longer to be diagnosed than depression, with the grieving process usually taking around one year.

Feelings After Traumatic Loss

After losing someone, people may experience various intense, and in some cases, frightening emotions. These feelings could include:

Numbness – people can feel numb and might detach themselves after a loss to protect themselves and others from losing a loved one. Most people experiencing numbness struggle to display emotions of any kind.
Shock – losing a loved one, especially suddenly or traumatically, can be incredibly shocking and it can take people a long time to process.
Anger – feeling angry is a natural reaction to losing someone, especially if the loss was sudden or caused by violence or neglect. People may be angry at themselves, the people who caused the trauma, or the authorities who may be trying to help.
Guilt – it can be easy for people to blame themselves or others for the loss of their loved one, even if their passing could not be helped. People may even punish themselves by thinking that they could make things right and bring back the person they lost.
Loss of meaning – it can take a lot of time to re-adjust after a traumatic loss. For a while, people can struggle to find meaning in their life, and returning to normal can feel impossible. Some people may even experience suicidal thoughts.
Fear – traumatic loss can make the world seem terrifying. Fear and anxiety, particularly concerning death, can be expected after losing a loved one.

There is no right or wrong way to feel after a loss. The intense emotional distress associated with traumatic grief can lead to other symptoms, such as:

Flashbacks
Nightmares
Difficulty sleeping
Withdrawal from family and friends
Avoidance of anything that reminds someone of their loved one
Physical symptoms, such as nausea, loss of appetite, or muscle weakness

Finding Help for Traumatic Grief

Traumatic grief can persist for years and can be challenging to deal with alone. However, help is available, and trauma treatment with Khiron Clinics can help people manage their symptoms and lead happier lives.

Grieving is unique to everyone, and there is no right or wrong way to feel after a painful or shocking loss. Although traumatic grief is often much more intense and prolonged than other forms of grief, with help, it can be effectively addressed.

Seeking support can seem overwhelming, but Khiron Clinics will ensure that the beginning of your recovery path is as simple as possible. Requesting assistance is the first step. If you think you or a loved one is experiencing traumatic grief, please get in touch with us immediately.

Sources:

^[1] Nakajima Satomi, 2018, Complicated grief: recent developments in diagnostic criteria and treatmentPhil. Trans. R. Soc. B3732017027320170273 http://doi.org/10.1098/rstb.2017.0273

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Men’s Mental Health: Removing the Stigma

Araminta — Fri, 11 Nov 2022 07:30:00 +0000

November is Men’s Health Month, raising awareness for health conditions men face in their lifetime. Today there is still a stigma around men seeking help for their mental health, which can discourage them from attempting to reach out.

Only 36% of NHS referrals for talk therapy are for men, and men report lower life satisfaction than women. Not reaching out for help can be damaging for men, and they must be encouraged to get the help they need.

Why Don’t Men Seek Help?

Men struggle with their mental health just as much as women, but research shows they’re far less likely to speak out. Expectations and gender roles can influence this, as there is a stereotype that men should be strong income providers who are in control. Phrases such as ‘man up’ can be incredibly stigmatising for men, reinforcing the thought that they should not be allowed to require help or support. This stigma can make it much more difficult for men to seek help when needed, especially for their mental health.

35.2% of men think they have had a diagnosable mental health condition at some point in their life.[1] However, when surveyed, men stated that they did not talk about their mental health due to embarrassment, feeling like a burden, and the negative stigma around the topic.

There is a misconception that men are less likely to struggle with mental health conditions compared to women. Around one in every five women struggle with a common mental health disorder, such as anxiety and depression, compared to one in eight men. But there is a debate about whether many men are undiagnosed because of their reluctance to seek help.

Men and Trauma

Men are almost twice as likely as women to experience a traumatic event but could be less likely to seek help for the effects of trauma that can manifest later.[2]

The symptoms of post-traumatic stress disorder (PTSD) in men and women are more or less the same, although each case is unique, regardless of gender. However, research has found that men are more likely to abuse alcohol or other addictive substances to manage their symptoms. A study also found that hypervigilance is more common in men, contributing to irritability, concentration issues, and a heightened startle response.[3]

Other symptoms include:

Re-experiencing trauma – trauma survivors often re-experience traumatic events as if they are reoccurring. The re-living might be in the form of nightmares, flashbacks, or night terrors.
Avoidance – certain things can remind people of their trauma, such as specific places, emotions, or people. People may try to avoid anything that reminds them of their trauma, which can affect their work and personal life.
Numbness – emotional and physical numbness can be common in those with trauma. People may feel disconnected from their bodies and minds, dissociated, and think that nothing is real.

Overall, men are not more likely to experience trauma or develop PTSD. Still, several risk factors may increase their chances of developing it:

A history of physical, emotional, or sexual abuse
Lower socioeconomic status
Lack of social support
Life stressors such as work-related pressure, financial pressure, or other health concerns
Lower levels of education

Coping With Mental Health and Trauma

Although it can be challenging for men to open up about their mental health, help is out there. If symptoms of mental health conditions such as anxiety, depression, or PTSD persist for several weeks, medical professionals can assist people in finding potential treatment options, such as:

Residential treatment – residential treatment for mental health conditions provides a space away from life’s stressors and constant support from trained professionals. Residential care allows people to focus solely on recovery and improvement without external triggers.
Somatic experiencing – developed by Peter Levine, somatic experiencing addresses trauma that lingers in the body. The freeze response is an overlooked trauma reaction, and energy from a traumatic event can get stuck within the body. Somatic experiencing uncovers bodily sensations linked to emotions and triggers and works to release tension to improve mental health and symptoms of trauma.
Internal family systems (IFS) therapy – IFS is a form of therapy that looks at a person’s physical and emotional makeup. IFS works to understand the parts and reconcile them together and can help with trauma and conditions such as anxiety, depression, and substance abuse.

Self-care is also vital for improving and coping with mental health conditions. Keeping a regular journal addressing challenging thoughts or focussing on gratitude can improve mental health by providing a space for exploring different thoughts and feelings. Meditation and mindfulness are also incredibly beneficial for mental health, especially trauma symptoms. A trauma-informed approach to mindfulness helps people engage with their bodies and improve self-regulation, allowing them to self-soothe when confronted with triggers and remain in the present moment.

Men face mental health struggles and trauma like anyone else. Although they are much more likely to face a traumatic event, they are also less likely to seek help due to concerns that they may be a burden or perceived as ‘unmanly’. However, needing support is nothing to be ashamed of; there are many resources to help those who need it.

Sources:

[1] UK Government Web Archive, https://webarchive.nationalarchives.gov.uk/ukgwa/20180328140249/http:/digital.nhs.uk/catalogue/PUB21748.

[2] Kilpatrick, D. G., Resnick, H. S., Milanak, M. E., Miller, M. W., Keyes, K. M., & Friedman, M. J. (2013). National estimates of exposure to traumatic events and PTSD prevalence using DSM-IV and DSM-5 criteria. Journal of traumatic stress, 26(5), 537-547. Retrieved June 5, 2022 from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096796/

[3] Hourani, L., Williams, J., Bray, R., & Kandel, D. (2015). Gender differences in the expression of PTSD symptoms among active duty military personnel. Journal of anxiety disorders, 29, 101-108. Retrieved from: https://www.sciencedirect.com/science/article/pii/S088761851400173X

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Nutrition and the Brain

Araminta — Fri, 07 Oct 2022 06:00:55 +0000

The brain is an incredibly powerful organ. It’s constantly working to ensure our body functions well, it alerts us to any threats, such as pain or danger, and continually thinks and problem-solves, even when we are asleep. The food we eat impacts cognitive function, and nutrition can significantly affect how the brain works and even our mental health.

Food and Mental Health

Nutrition is vital for good physical health. When the body receives the proper nutrients, vitamins, and minerals, it operates more effectively, reducing the risk of illness or injury; the same applies to the brain.

Food and nutrition can directly affect the production of serotonin, a vital neurotransmitter that helps to regulate mood, pain, and sleep. 95% of serotonin is produced in the gastrointestinal tract, which is lined with millions of nerve cells. These nerve cells are also influenced by good bacteria in the intestines, which play a significant role in health and well-being. The good bacteria protect the gut lining from inflammation and improve nutrient absorption from food.

Many studies have focused on the relationship between diet and mental health. Research has found that women with diets higher in fruits, fish, vegetables, and whole grains are less likely to struggle with depression or anxiety disorders than those with diets high in processed foods.^[1]

Specific nutrients such as omega-3 fatty acids and vitamins B and E help to maintain cognitive function by improving the way brain cells communicate and have been associated with better brain health as people age. However, the nutrients in food are not the only things that can affect mental health – some studies suggest that the action of sharing a meal with others can foster deeper connections between people and improve mental health and well-being.

Depression and Nutrition

Depression is the most common mental health condition in the UK. Diet and nutrition can influence depression a surprising amount, with several studies focusing on how different vitamins or supplements can help to improve or reduce symptoms.

One study found that those struggling with depression can also have low levels of zinc and vitamins B1, B2, and C.^[2] Improving your diet can be a big step to improving gut health, which can help stimulate the production of serotonin. This, in turn, can assist with symptoms of depression such as low mood.

Vitamin B6 and Mental Health

A recent study found that there may be a link between vitamin B6 and mental health conditions such as depression and anxiety.^[3] Vitamin B6 is found in foods such as chickpeas, fruits, and tuna and is used by the body to store energy from protein and carbohydrates and create haemoglobin to carry oxygen around the body.

The study, published in the Journal of Human Psychopharmacology, studied 300 people who took either a B6 supplement, B12 supplement, or a placebo tablet and found evidence to support the theory that B6 could improve and support mental health. This may be due to a rebalancing of chemicals.

Other bodies of research have linked mental health conditions to an imbalance in certain neurons and brain chemicals that carry information around the brain, leading to increased activity. B6 helps to produce a chemical that inhibits these impulses and soothes brain activity, helping to reduce anxiety amongst the control group.

The study’s results also hinted that B6 could help increase gamma-aminobutyric acid (GABA) production, which helps decrease nervous system activity, producing a calming effect that can help with anxiety. However, the dose of vitamin B6 given in the study is much higher than that recommended by the NHS, which advises against taking no more than 200mg daily. Taking B6 is also not a replacement for professional treatment for mental health conditions. More research is needed in this area to define results and recommendations, although the current evidence looks promising.

Improving Diet and Nutrition

There is not just one healthy way to eat. Small dietary changes, such as limiting processed foods and increasing fruit and vegetable intake, can all add up. There are multiple ways to improve diet, including:

Eat regularly – eating healthy snacks and meals at regular intervals is great for stabilising blood sugar and helping to regulate mood. Low blood sugar can lead to tiredness and irritability, but having healthy snacks on hand can prevent this and can help maintain energy throughout the day.
Limit processed food – eating sugary processed foods can contribute to inflammation throughout the body, affecting your mood and making you more anxious or depressed. A diet high in whole foods provides the brain with all the nutrients it needs and helps to support a more positive mood.
Stay hydrated – the human body is up to 60% water, so drinking plenty of water and fluids is vital. Dehydration can put a lot of stress on the body, causing irritation, confusion, headaches, and low energy, and it can also lead to cravings for processed foods high in sugar. Drinking around 2 litres of water per day for women and 2.5 litres for men can help support the body and keep cells hydrated and happy.

Whilst improving your diet has many benefits, it is not a substitute for professional treatment. Those struggling with past trauma can find it incredibly difficult to cope with their symptoms, and although a balanced diet and improved nutrition can help, it is not a complete cure. Do not hesitate to seek help and support if you are struggling with your mental health.

Nutrition affects the brain in many ways. The more balanced your diet is, the better supported your brain is, as it receives valuable nutrients that improve brain function and support better mental health.

Sources:

^[1] Jacka, Felice N. et al. “Association Of Western And Traditional Diets With Depression And Anxiety In Women”. American Journal Of Psychiatry, vol 167, no. 3, 2010, pp. 305-311. American Psychiatric Association Publishing, https://doi.org/10.1176/appi.ajp.2009.09060881. Accessed 29 Sept 2022.

^[2] Mentalhealth.Org.Uk, 2022, https://www.mentalhealth.org.uk/sites/default/files/2022-04/food-for-thought-mental-health-nutrition-briefing-march-2017.pdf.

^[3] Field, David T. et al. “High‐Dose Vitamin B6 Supplementation Reduces Anxiety And Strengthens Visual Surround Suppression”. Human Psychopharmacology: Clinical And Experimental, 2022. Wiley, https://doi.org/10.1002/hup.2852. Accessed 29 Sept 2022.

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Managing Triggers: Part II

Araminta — Fri, 23 Sep 2022 06:05:08 +0000

Trauma affects people in multiple ways. One such way is the development of triggers, in which a previously unthreatening sound, song, or situation suddenly becomes a source of great distress after being linked to a traumatic event.

In our last blog, we covered how to identify triggers and how they are formed. In this week’s blog, we will focus on how to manage triggers, both in the moment and long term.

Managing Triggers In The Moment

Identifying triggers makes it much easier to create strategies and learn coping mechanisms to help manage them. Trying to avoid triggers can be tempting, although this may not be possible in day to day life as triggers can arise anywhere, and it is difficult to avoid them altogether.

Instead, it is essential to develop a plan to manage triggers in the moment to help when they do arise. Several techniques can help, such as:

Take some space – getting up and leaving when triggered can help avoid emotional overwhelm and instinctive reactions. Taking a moment alone is not avoiding the trigger that has arisen. Instead, it gives people a chance to regulate themselves and return with a clearer head to handle the situation.
Communicate – often, people will not intend to trigger others or make them feel bad. Being open about what the trigger was can help to avoid future issues and help them to understand what may be so distressing for the person concerned. For example, I-statements such as “I feel…” can help people understand how certain behaviours, actions, or phrases affect the people around them and show them how to support them.
Keep a journal – having a space to record emotions and thoughts that arise in response to triggers can help people to process them and improve emotional regulation. Expressive writing has been shown to improve the symptoms of post-traumatic stress disorder (PTSD), such as feelings of anger and anxiety, which can both arise in response to a trigger.^[1]

Learning different techniques to manage triggers is a big step in starting to overcome them and can increase the window of tolerance to help people manage their emotions more effectively.

The Window of Tolerance

The concept of the window of tolerance was developed by Dr Dan Siegel and refers to the optimal tolerance zone that allows people to feel grounded and effectively manage their emotions.^[2] Those with a history of trauma can struggle with a reduced window of tolerance and may experience too much of the following:

Hyperarousal – many people who have experienced trauma also experience hyperarousal after the event. They may be more on edge, constantly looking for danger, and find themselves more agitated, anxious, or angry.
Hypoarousal – hypoarousal is the opposite of hyperarousal, but it is also a trauma response. Instead of being on edge, people may be numb, dissociated, and struggle with feelings of depression.

Trauma can dramatically reduce the window of tolerance, affecting how people manage their triggers and even how they learn new coping strategies. However, it is possible to learn how to expand the window of tolerance and manage the things that may cause hyperarousal and hypoarousal.

Strategies such as deep breathing can help people when in a state of hyperarousal. It can help stimulate the parasympathetic nervous system and move the body into a state of rest and digest, allowing people to relax and unwind. Listening to relaxing music and using soothing sensory objects such as a stress ball or weighted blanket can also help people struggling with hyperarousal to relax.

Grounding techniques and physical movement can help those who feel stuck in a state of hypoarousal. Stimulating the senses can help bring awareness back to the body, so techniques such as running cold water over the hands, taking a walk in nature, or tasting a strong flavour can help bring people back into their window of tolerance.

Managing Triggers – Long-Term Healing

Short-term coping mechanisms for triggers can help people in the moment, but long-term healing can address the root causes of trauma and reduce the number of triggers experienced. Many things can pave the way for healing, including:

Meditation and mindfulness – mindfulness practices such as meditation can help increase tolerance to triggers by helping people focus on the present moment and sensations rather than the emotions the trigger brings up. Research has found that mindfulness can improve emotional regulation skills, and regular practice can help people find a sense of calm even when faced with difficult emotions.^[3]
Cultivate healthy relationships – emotional triggers are often internal, but external triggers can exist in romantic and platonic relationships. In healthy relationships, people can discuss what triggers them with their partner and work together to find ways to manage or avoid them, but toxic relationships can be a trigger in themselves. A relationship where one persons needs and emotions are constantly being disregarded can be triggering. Healthy relationships are highly beneficial for long-term healing, and social support is key in overcoming trauma; without it, symptoms can linger for a long time.
Seek professional help – managing triggers for a long time is challenging, and it can be hard to identify different ways to cope if they are incredibly prevalent or damaging. Professional help can aid people in exploring the reasons behind specific reactions and offer a different perspective as people heal from past trauma.

Triggers can be managed both in the moment and in the long term. However, it is vital to address the root causes of the triggers to facilitate true healing. Trauma can significantly impact all aspects of life, and seeking help is the first step toward a healthier, happier life.

Sources:

^[1] Meshberg-Cohen S, Svikis D, Mcmahon TJ. Expressive writing as a therapeutic process for drug-dependent women. Subst Abus. 2014;35(1):80-8. doi:10.1080/08897077.2013.805181

^[2] Corrigan, FM et al. “Autonomic Dysregulation And The Window Of Tolerance Model Of The Effects Of Complex Emotional Trauma”. Journal Of Psychopharmacology, vol 25, no. 1, 2010, pp. 17-25. SAGE Publications, https://doi.org/10.1177/0269881109354930. Accessed 21 Sept 2022.

^[3] Wu, Ran et al. “Brief Mindfulness Meditation Improves Emotion Processing”. Frontiers In Neuroscience, vol 13, 2019. Frontiers Media SA, https://doi.org/10.3389/fnins.2019.01074. Accessed 21 Sept 2022.

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