Mindfulness Archives - Khiron Clinics

Finding Stillness in Motion: The Benefits of Mindful Movement Practice

Samuel Edgecox — Fri, 26 May 2023 08:00:58 +0000

Mindful movement exercises such as Yoga, Tai Chi, and Qigong have proven to be transformative for the mental and physical health of veterans. Since January 17th, all US veterans have been eligible for free mental health care. This shift marks a positive and meaningful step towards recognising the value of mental health for all 1.

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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Implementing Mindfulness: A Guide

Araminta — Fri, 14 Apr 2023 06:35:54 +0000

Mindfulness has become a buzzword in recent years, with people increasingly seeking to live more mindful, stress-free, and emotionally regulated lives. However, many are still unsure what mindfulness is and how it can be implemented in our busy routines. In this guide, we’ll explore the meaning of mindfulness, its benefits, and practical tips for incorporating it into our daily lives.

What Is Mindfulness?

Mindfulness is the practice of being fully present and engaged in a moment without judgment or distraction. It involves focussing on the present, including the thoughts, emotions, and physical sensations that arise, and accepting them. Mindfulness is often associated with meditation but can also be practiced in everyday life, such as during daily routines or while engaging in activities.

Benefits of Mindfulness

The act of being mindful involves directing your attention toward your present sensory experiences or mental and emotional state. As more research is conducted, it becomes clear that training your brain to practice mindfulness can lead to changes in the physical structure of your brain.^[1] Consistently practicing mindfulness can remodel the brain to better regulate your thoughts, emotions, and behaviours. This can positively impact your overall well-being, including reducing stress, anxiety, and depression and improving cognitive function and emotional regulation. While remodelling your brain through mindfulness may sound daunting, it is a gradual process that requires consistent effort and practice. With patience and dedication, anyone can develop a more mindful way of living and experience the benefits that come with it.

Research has shown that practicing mindfulness has numerous benefits for mental and physical health, including:

Reducing stress and anxiety – mindfulness can help individuals manage stress and reduce anxiety levels. It helps to reduce stress by allowing individuals to increase their awareness of their thoughts and feelings rather than being overwhelmed by them. Mindfulness can also help individuals to break negative thought patterns and reduce rumination, which is a common symptom of anxiety. When individuals focus on the present moment, they are less likely to dwell on past mistakes or future worries, which can reduce anxiety and stress.

Improving focus and attention – by training the mind to focus on the present moment, mindfulness can improve attention and concentration. Mindfulness practices, such as meditation or mindful breathing, can help people to identify their thoughts, emotions, and sensations, allow them to recognise distractions and bring their focus back to the present moment.

Studies show that regular mindfulness practice can increase the size and connectivity of areas of the brain associated with attention and focus, such as the prefrontal cortex.^[2] This improved brain function can lead to better concentration, increased productivity, and improved performance in tasks that require sustained attention.

Enhancing emotional regulation – mindfulness can help individuals develop better emotional regulation, including managing difficult emotions and responding to situations with more clarity and balance.

Increasing self-awareness – by becoming more attuned to their thoughts, emotions, and physical sensations, individuals can develop greater self-awareness.

Improving overall well-being – mindfulness has been shown to improve overall well-being, including increasing feelings of happiness and reducing symptoms of depression.^[3]

Mindfulness Meditation Practice

Mindfulness meditation can be done individually or in a group. While it can be practiced without instruction, some people prefer to begin with guidance from a mindfulness coach, a therapist, or an app on their phone. The basic steps for practicing mindfulness are as follows:

Mindfulness meditation is one of the most effective ways to calm your mind and reduce stress. To get started, find a quiet place where you can sit or lie down comfortably without any distractions.

Once you are settled, close your eyes and take a few deep breaths. This will help you to relax your body and calm your mind. Now, begin to focus your attention on your breath. Notice the sensation of the air moving in and out of your body.

It’s natural for your mind to wander during meditation. If you notice that your thoughts have strayed from your breath, gently bring your attention back to your breathing. Don’t worry about the thoughts or distractions that arise. Simply observe them and then let them go.

As you continue to practice mindfulness meditation, you may begin to notice thoughts, feelings, or sensations in your body that arise during the practice. Try to observe them without judgment or attachment, simply noticing them and then returning your attention to your breath. Over time, this practice will help you to develop greater awareness, focus, and calm in your daily life.

Implementing Mindfulness Into Daily Life

While mindfulness can be practiced through set meditation sessions, it can also be incorporated into daily routines and activities. Here are some practical tips for implementing mindfulness into daily life:

Start with breathing exercises – One of the easiest ways to practice mindfulness is through mindful breathing exercises. Prioritising moments throughout the day to focus on your breath, breathing deeply in and out, and noticing the sensations in your body.

Engage in mindful activities – Engage in activities that promote mindfulness, such as yoga, walking, or even washing dishes. Focus on the present moment and notice the sensations in your body as you engage in the activity.

Practice gratitude – Take time each day to reflect on things you are grateful for, whether it’s a beautiful sunset or a kind gesture from a friend. Practicing gratitude can help cultivate a sense of appreciation and positivity.

Use mindful reminders – Set daily reminders to check in with yourself and practice mindfulness. This can be as simple as setting a reminder on your phone or placing a mindfulness prompt in a visible location like your desk.

Be present in conversations – When engaging in conversations with others, be fully present and engaged, focussing on the present moment and truly listening to the other person.

Take mindful breaks – Take regular breaks throughout the day to engage in mindfulness practices, such as breathing exercises or meditation. This can help reduce stress and increase focus and productivity.

Practice self-compassion – Be kind and compassionate to yourself, especially during difficult times. Remember that mindfulness is about acceptance and non-judgment, including towards yourself.

Implementing Mindfulness

While the benefits of mindfulness are clear, finding time to practice mindfulness can be challenging, especially with busy schedules. Try incorporating mindfulness into everyday activities, such as during daily routines or commuting.

Distractions – In a world full of distractions, it can be difficult to stay focused on the present moment. Try using mindfulness reminders or setting aside a designated time for mindfulness practices to minimise distractions.

Patience – Developing mindfulness takes time and patience. Remember that it’s a process, and you might not see results immediately.

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] Sharp, P. B., Sutton, B. P., Paul, E. J., Sherepa, N., Hillman, C. H., Cohen, N. J., Kramer, A. F., Prakash, R. S., Heller, W., Telzer, E. H., & Barbey, A. K. (2018). Mindfulness training induces structural connectome changes in insula networks. Scientific reports, 8(1), 7929. https://doi.org/10.1038/s41598-018-26268-w

^[2] Tomasino, B., & Fabbro, F. (2016). Increases in the right dorsolateral prefrontal cortex and decreases the rostral prefrontal cortex activation after-8 weeks of focused attention based mindfulness meditation. Brain and cognition, 102, 46–54. https://doi.org/10.1016/j.bandc.2015.12.004

^[3] Gallego, J., Aguilar-Parra, J. M., Cangas, A. J., Langer, Á. I., & Mañas, I. (2015). Effect of a mindfulness program on stress, anxiety and depression in university students. The Spanish journal of psychology, 17, E109. https://doi.org/10.1017/sjp.2014.102

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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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How Mindfulness Can Relieve PTSD

Araminta — Fri, 22 Apr 2022 04:30:56 +0000

Millions of people worldwide use mindfulness to keep in touch with the present and distance themselves from distressing thoughts and memories. Mindful practices can help those struggling with post-traumatic stress disorder (PTSD) manage their symptoms, reduce stress, and develop key skills.

What Is Mindfulness?

At its core, mindfulness is when you notice what is happening in the present moment. Although it sounds easy, mindfulness can be quite difficult for some people, as many distractions of modern life can crop up, and distressing thoughts can resurface.

Mindfulness can help people with:

Self-awareness – mindfulness encourages people to focus their attention on one thing at a time. This could be the smells, sounds, and sensations around them or their internal thoughts and feelings. Focusing on one thing at a time can help boost self-awareness in day-to-day life.
Non-judgemental observation – observing thoughts and emotions without judging them can boost self-compassion and reduce negative self-judgement.
Coping with negative thoughts – we can often become trapped in negative thoughts about the past or worries about the future. However, mindfulness encourages people to focus on the present moment and break the cycle of negative thoughts. In doing so, they can become active participants in life rather than being stuck on autopilot.

These benefits can help those struggling with trauma and PTSD cope with difficult memories and emotions.

PTSD and Mindfulness

PTSD is a mental health condition that sometimes develops after a traumatic incident. It can stem from events such as natural disasters and war to being the victim of a violent crime or repeated abuse.

The main symptoms of PTSD include:

Avoiding places, people, or situations that remind you of the traumatic event
Feeling numb or having trouble feeling any positive emotions
Startling easily and finding it difficult to relax (hyperarousal)
Reliving the event, whether through flashbacks or nightmares

Many people with PTSD also experience dissociation, a sense of disconnection from reality and their bodies. Those who experience these symptoms may also struggle with traditional PTSD treatment.^[1]

PTSD is often treated by a combination of treatments, such as:

Eye movement desensitisation and reprocessing (EMDR) therapy – this style of therapy uses eye movements to help people reprocess traumatic events. EMDR therapy does not require much talking, making it a beneficial treatment for those who struggle to open up about their trauma.
Medication – there is no set medication for those with PTSD, but medication can be prescribed to treat symptoms such as depression and anxiety. Antipsychotic medicines may also be offered to help treat symptoms of psychosis and hyperarousal.
Art therapy – art therapy provides an alternative outlet for those with PTSD to process their feelings. This can help people feel safer in their bodies and helps to create separation from the traumatic event.

Mindfulness has recently been noted as a treatment approach for PTSD. Already proven to reduce stress for other conditions such as anxiety and depression, it is being increasingly studied in the treatment of PTSD. One study found that including present-focused mindfulness in trauma treatment had much lower dropout rates compared to those without it.^[2]

Many people who live with PTSD are disconnected from their bodies and feel physically unsafe due to their experience of trauma. Mindfulness can help them reconnect with themselves in a healthy way, enabling them to become more aware of their physical sensations and inner thoughts.

Mindfulness Exercises

Becoming more mindful and incorporating mindfulness into daily life may be challenging at first. Some people may feel uncomfortable sitting with their thoughts for a set amount of time with no distractions, whereas others find it peaceful. There are several mindfulness practices to help cope with PTSD or trauma that you can try at home.

A body scan is a popular mindfulness exercise that can help people with PTSD reconnect with their bodies. To start this exercise, lie down in a comfortable position and close your eyes. Slowly move your consciousness and attention through different parts of your body – you can start from the tips of your toes or the top of your head. As you perform a body scan, make sure to focus on any sensations you can feel. Is there any warmth, tingling, or tension? Try relaxing different parts of your body as you go.

Another mindfulness exercise that you can try is mindful eating. With your next meal or drink, focus on the taste, texture, and sensations of your food. Watch the steam that it gives off or feel how it is hot or cold to the touch.

Mindful meditation is another popular practice that many people utilise. This form of meditation involves sitting quietly and focusing on the sensations in your body. When your mind wanders, gently bring it back to the present and focus on your breathing, how your breath feels, and any sensations in your body.

Mindfulness can feel alien at first, but practising every day, even for just a few minutes, can have significant benefits. It can feel discouraging when your mind wanders during a mindfulness exercise, but this is entirely normal – simply bring your mind back to the task or exercise at hand. The more you practice, the easier it will become.

It is important to remember that mindfulness alone is not a treatment for PTSD. Do not hesitate to reach out for professional help if you are struggling with your mental health. Traditional treatment for PTSD and mindfulness can reinforce each other strongly and encourage more positive outcomes of treatment.

Conclusion

Mindfulness can help those struggling with PTSD combat symptoms of dissociation and hyperarousal by reconnecting them with their body. By boosting self-awareness and reducing the number of negative thoughts, mindfulness can be a great tool to reduce some of the symptoms of PTSD. Mindfulness can be present anywhere in day-to-day life, such as eating or even folding laundry. Although it may seem strange at first, it can create a major positive change in people’s lives.

If you have a client or know of someone struggling with PTSD, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme 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] Boyd, J., Lanius, R. and McKinnon, M., 2018. Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience, 43(1), pp.7-25.

^[2] Frost KD, Laska KM, Wampold BE. The evidence for present-centered therapy as a treatment for posttraumatic stress disorder. J Trauma Stress. 2014;27:1–8.

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The Relationship Between Trauma and Sleep

Araminta — Fri, 18 Mar 2022 05:30:38 +0000

Today is World Sleep Day, a day that raises awareness of the importance of sleep and the benefits it can bring. This year’s theme is ‘Quality Sleep, Sound Mind, Happy World’, focusing on the relationship between sleep and mental health.

Sleep affects mental health and vice versa. Trauma especially can have a lasting impact on how people sleep, and it can also make symptoms worse.

Trauma and the Body

The body reacts strongly when faced with a potential threat. There are several options that it might take:

Fight – arguing with or retaliating against the threat. The fight response can include shouting, physical aggression, or crying.
Flight – the body may recognise that there is no chance of physically overpowering a threat. As a result, the person may feel encouraged to run away. If a person flights, they may leave a room or isolate themself.
Freeze – when the body and brain are overwhelmed by a threat, they may freeze entirely. The freeze response can cause people to seem distant, dissociated, and numb.

These fear responses are the body’s way of protecting the person. Every response triggers a flood of hormones throughout the body, causing muscles to tense in preparation and breathing to speed up.

After the event has passed, the body tries to return to baseline, reducing the amounts of stress hormones in the system. However, it often struggles to reach this baseline once more, leading to the development of post-traumatic stress disorder (PTSD).

Common reactions to trauma include:

Hypervigilance – feeling more on guard after a traumatic event or always being on the lookout for potential threats and dangers.
Hyperarousal – similar to hypervigilance, hyperarousal is the feeling of being on edge and alert after a traumatic event. Even small events can trigger the body’s alarm system.
Feeling unsafe – many people struggle to feel safe after experiencing a traumatic event and often feel much more anxious as a result.

Trauma and Sleep

Because of these reactions, sleep problems are common after a traumatic experience.^[1] People are often on edge and anxious, constantly scanning for danger, causing them to struggle with relaxing enough to drop off.

When people do manage to sleep, they can often be plagued with nightmares surrounding the traumatic event they experienced. In some instances, these nightmares can cause them to wake up and prevent them from going back to sleep. Some may also worry about the loss of control they experience as they sleep, as they are not awake to defend themselves or look for potential threats.

Trauma also affects how the body cycles through sleep stages, limiting the amount of rapid eye movement (REM) sleep that people get. REM sleep is directly linked to storing and processing memories, impacting how the traumatic event is processed.

Childhood trauma can significantly impact sleep throughout a person’s life. Adults with several adverse childhood experiences (ACEs) are over twice as likely to have issues falling asleep and often report feeling tired after a full night’s sleep.^[2]

Getting enough sleep and targeting sleep disorders after a traumatic event can reduce the risk of people developing PTSD.^[3] However, after experiencing a traumatic event, people may not know how to improve their sleep.

Improving Sleep After Trauma

If you are struggling with sleep after a traumatic experience, there are many things that you can do to help yourself:

Build healthy sleeping habits – try to create healthy sleeping habits that work for you. These could include putting away all screens an hour before bed, drinking some relaxing herbal tea, or using an eye mask or earplugs to block any distracting sights and sounds.
Maintain a sleep routine – establishing a bedtime routine that begins around an hour before bedtime signals to the body that it is time to start winding down. Try to keep your bedtime and wake up time consistent every day, and if you don’t feel tired after trying to get to sleep, do not try and force rest – get up and read a book or make some herbal tea to sip until you are sleepy.
Create a comfortable sleeping space – ensure your bedroom is calm, safe, and comfortable. Consider what would make you feel safer when you sleep, whether that’s keeping a small light on or sleeping next to someone.
Practice relaxation techniques – worry and anxiety can creep in when trying to sleep at night, so try some relaxation techniques to help you unwind. Breathing exercises and bedtime meditations can help to calm your body and mind before sleep.
Pay attention to your diet – avoid large amounts of sugars and caffeine during the afternoon, as they can keep you awake at night. Try to eat at least three hours before bed as a heavy meal can disrupt sleep, but make sure you aren’t hungry either.
Avoid drugs and alcohol – being unable to sleep or sleeping poorly can be incredibly distressing, and some people try to self-medicate with drugs and alcohol to cope. This can have even more negative consequences in the long run, as people may become addicted to these substances, causing more damage to their mental health.

It is important to remember that struggling with sleep is normal when recovering from a traumatic experience. Although sleep may not come easier instantly, consistently practising these techniques can help to signal to your brain that you are safe and that it is time to relax.

Conclusion

Sleep can improve your mental health, but mental health problems – especially trauma – can impact your sleep. Many techniques can help improve sleep after a traumatic event, but these may not be enough. Do not hesitate to reach out for support and treatment for trauma and PTSD.

If you have a client or know of someone struggling with trauma and sleep, 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] Babson KA, Feldner MT. Temporal relations between sleep problems and both traumatic event exposure and PTSD: a critical review of the empirical literature. J Anxiety Disord. 2010 Jan;24(1):1-15. doi: 10.1016/j.janxdis.2009.08.002. PMID: 19716676; PMCID: PMC2795058.

^[2] Chapman DP, Wheaton AG, Anda RF, Croft JB, Edwards VJ, Liu Y, Sturgis SL, Perry GS. Adverse childhood experiences and sleep disturbances in adults. Sleep Med. 2011 Sep;12(8):773-9. doi: 10.1016/j.sleep.2011.03.013. Epub 2011 Jun 24. PMID: 21704556.

^[3] Vandrey R, Babson KA, Herrmann ES, Bonn-Miller MO. Interactions between disordered sleep, post-traumatic stress disorder, and substance use disorders. Int Rev Psychiatry. 2014 Apr;26(2):237-47. doi: 10.3109/09540261.2014.901300. PMID: 24892898; PMCID: PMC4052373.

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Tips on How to Overcome Anxiety – Part 2

Araminta — Fri, 11 Mar 2022 06:00:54 +0000

Dealing with anxiety can be draining. Being constantly on edge, afraid, or paranoid takes a lot of energy, and many people with anxiety are exhausted at the end of the day. However, there are many ways people can manage their anxiety and live life to the fullest.

This is the second part of our series on procrastination and anxiety, you can find the first part here.

What Causes Anxiety?

As discussed in last week’s blog, anxiety can arise in particularly stressful situations, such as when a big deadline looms in the future. Other causes of anxiety include:

Biased thinking – those with anxiety can often display biased thinking, in which they overestimate how bad the outcome of an event or scenario will be.^[1]
Selective memory – anxiety can persist because those worrying about something may exclusively focus on and remember evidence that supports their worry and disregard information that debunks it.
Genetics – people who have relatives that struggle with anxiety may be at a higher risk of developing an anxiety disorder themselves.^[2]
Current or past situation – if you experienced abuse in the past or are experiencing abuse or extreme stress in the present, these factors can trigger severe anxiety.

There is no one cause for anxiety. It can stem from many places, including physical health problems and some medications that people have been prescribed. No matter the cause, anxiety can affect how people live their day to day lives, causing them to struggle with tasks they might have found simple before.

How Anxiety Works

Anxiety works by flooding the brain with stress hormones and preparing the body to run or fight. These hormones – primarily adrenaline and cortisol – warn your body that something terrible is about to happen and that you should be prepared to deal with it when it arises. People with anxiety are often unable to calm themselves down, so their brain releases more stress hormones until they are completely overwhelmed.

Anxiety can also impact the prefrontal cortex of the brain, the area which reacts to threats. In non-anxious brains, the prefrontal cortex helps people reach a logical conclusion to perceived threats. However, in people with anxiety, the prefrontal cortex is drowned out by anxious thoughts as the connection to the amygdala, the brain’s alarm system is weak.

This weak connection can make people hypervigilant about threats. In anxious brains, the amygdala also tends to be larger than in non-anxious brains and sets off many false alarms, even in non-threatening situations. Combined with the inability to self-regulate and manage their anxiety, anxious people can struggle with these feelings constantly.

The Freeze Response

Anxiety prepares the body for a fight or flight response, making us ready to run away from or face down danger. However, there is another response the body may opt for: freeze. People may freeze for many reasons, out of pure panic or the knowledge that they do not have a chance to escape.

Those who freeze in the face of their anxiety often find that their anxious energy is built up and lingers in the body. This can cause them to feel even more anxious as time goes on, and they can display physical symptoms related to their anxiety, such as:

Stomach aches
Nausea
Muscle tension and aches
Elevated heart rate

However, there are ways to overcome these somatic symptoms of anxiety.

How to Overcome Anxiety

Overcoming anxiety takes effort, practice, and treatment. Some methods will work for some but not others, so it is important not to become disheartened and to try several options:

Practice grounding techniques – grounding anchors people to the present moment and helps distract them from things causing them significant anxiety. Try running cold water over your hands or tensing and relaxing different parts of your body, noticing the sensations and pressure you feel.
Move more – not only can exercise release mood-boosting endorphins that relieve anxiety on their own but focusing on this exercise can help to expand your internal awareness and ease feelings of anxiety. Dance, yoga, and Pilates can help bring your focus back to your body and teach you things about your body and how you move.
Look at your diet – eating a healthy, balanced diet can help to fuel your body correctly and reduce anxiety. Look at your caffeine intake as well – do you drink several coffees or energy drinks a day? Caffeine can contribute to heightened anxiety, so try to cut back if possible.
Visualisation – visualisation is a key technique that allows people to create a safe place in their minds to help reduce the physical stress they are under. Start by picturing colours, smells, and textures of a safe memory. Where are you? Who are you with? Visualising this safe space helps you rest and relax by focusing on calm, serene memories and images.
Set a bedtime – anxiety can interfere heavily with sleep, causing people to stay awake and worry. However, having a set bedtime and a bedtime routine can help to teach the brain it is time to wind down and relax. Put away screens at least an hour before bed and plan a bedtime that allows for at least eight hours of quality sleep.
Practice meditation – anxiety can cause your brain to jump between distressing topics and leave you constantly worrying about what will happen next. You can train your mind to become calmer and more relaxed by practising meditation and mindfulness. Studies have found that people who practise meditation show a significant reduction in anxiety.^[3]

Conclusion

Overcoming anxiety takes consistent effort, and change will not happen overnight. It causes significant brain changes, making it extremely difficult for people to regulate their emotions alone.

Anxiety can be a severe condition that impacts all areas of life, and sometimes self-care may not be enough. Do not hesitate to reach out to Khiron Clinics for professional health if anxiety is affecting your life.

If you have a client or know of someone struggling with anxiety, 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] Mogg K, Bradley BP. Anxiety and attention to threat: Cognitive mechanisms and treatment with attention bias modification. Behav Res Ther. 2016;87:76-108. doi:10.1016/j.brat.2016.08.001

^[2] Meier SM, Trontti K, Purves KL, et al. Genetic Variants Associated With Anxiety and Stress-Related Disorders: A Genome-Wide Association Study and Mouse-Model Study. JAMA Psychiatry. 2019;76(9):924–932. doi:10.1001/jamapsychiatry.2019.1119

^[3] Ratanasiripong P, Park JF, Ratanasiripong N, Kathalae D. Stress and anxiety management in nursing students: Biofeedback and mindfulness meditation. J Nurs Educ. 2015;54(9):520-4. doi:10.3928/01484834-20150814-07

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Navigating New Year’s Eve

Araminta — Fri, 31 Dec 2021 06:00:09 +0000

New Year’s Eve is often portrayed as a time to pop open the champagne and toast the year ahead. However, this may not be the best way to celebrate those recovering from substance or alcohol misuse. Many people struggling with trauma can have an unhealthy relationship with alcohol, so it may not be wise to break out the bubbly when seeing in the New Year.

Although it may initially seem boring, there are many sober ways to enjoy New Year’s Eve, whether you’re going out with friends or staying at home.

Trauma and Substance Abuse

There is a strong link between trauma and substance abuse. Many people struggling with unresolved trauma may turn to drugs or alcohol in an attempt to self-medicate and manage their symptoms alone. However, this can have many negative consequences on both physical and mental health, and can lead to addiction.

There are many studies that focus on the link between trauma and substance abuse. Research has found that those with childhood trauma are more likely to develop a dependence on alcohol, and that those who have experienced emotional abuse may be at an increased risk for alcoholism.^[1]

One of the main studies on the link between trauma and substance abuse is the Kaiser Permanente’s Adverse Childhood Experiences (ACE) study from 1998. Adverse childhood experiences include abuse, domestic violence, divorce, neglect, and having a parent or caregiver with a substance use disorder. Those who experience four or more ACEs are more likely to:

Go to prison
Develop heart disease
Have a substance use disorder

The evidence also showed that those who experienced five or more ACEs are ten times more likely to experience addiction than those who did not experience trauma.^[2]

Therefore, it may be wise for those receiving treatment for trauma and mental health conditions to avoid alcohol completely to preserve their mental health. Additionally, many people may also be in recovery and need to avoid drugs and alcohol in the case of a relapse.

Staying Home

There is no shame in having a quiet night in for New Year’s Eve. For many people, Covid-19 has prompted them to stay at home this year for their New Year’s celebrations. Staying in can help you avoid triggers, reduce social anxiety, and give you more control over how the evening goes. You could:

Host a small gathering – If you want to avoid big parties, consider hosting a small get-together of your own! You can set the rules around limiting alcohol or removing it completely and find some fun activities that don’t encourage drinking. Why not invest in a board game or download some fun multiplayer games on your gaming console or phone!
Treat yourself – Even if you’re not drinking, you can still use New Year’s Eve as an excuse to treat yourself and let go a little. Splurge on the pre-New Year sales, order a decadent takeaway, or spend the night luxuriating in a long bath – drinking isn’t required for you to feel good as you see in the New Year.
Ring in the New Year in a different way – You don’t have to start 2022 with a drink in hand. Toast to the New Year with a mocktail and party popper, or break out the leftover Christmas crackers. Alternatively, start watching a film at a specific time on New Year’s Eve and watch as 2022 begins with an epic moment such as Spiderman saving the day!

Going Out

For those trying to stay sober, going out to party on New Year’s Eve can feel incredibly overwhelming. In fact, it may not be advisable to attend parties if you’re newly sober and you know many people will be drinking or using substances. However, if you feel confident going out and socialising, these tips can help you to stay on the sober path:

Take a sober friend – Attending a party with a sober buddy can be much easier than going alone. If you are tempted to drink, your friend can gently steer you outside for a break or give you a nudge to remind you why you aren’t drinking. If all of your friends are drinking, have someone on hand to call if you feel overwhelmed.
Have an exit strategy ready – It can be challenging to avoid the temptation of drinking or using substances at a party, so have an escape plan in case you need to leave quickly. If you don’t feel comfortable sharing why you’re leaving, have a few excuses ready, such as working the next day or having a family event to go on to.
Attend a sober party – Find a local event that doesn’t serve alcohol. This removes the temptation, and even if you do feel the urge to drink, you won’t be able to buy any.

Staying sober when surrounded by people drinking or using substances can be a monumental challenge for some people. Remember that it’s okay to leave at any point – your mental and physical health is your priority. If you find yourself in a situation where your risk of relapse is high, stay calm and extract yourself as quickly as possible. Call a taxi or an Uber and speak with a trusted friend or family member until it arrives. They can help ground and distract you until you’re in a safe place.

Relapse

Many people relapse during recovery. Although it may feel like a significant setback, it isn’t the end of your journey, and you haven’t undone all your hard work during treatment. People can relapse for several reasons, many of which are present on New Year’s Eve, including:

Triggers – Social and environmental triggers such as the people you associate with or places you hang out can prompt you to slip back into negative habits.
Pressure – Friends and even family may pressure you to drink, especially on New Year’s Eve. This pressure can lead you to crack and drink again, especially if you are new to recovery.
Stress – New Year’s Eve can be stressful for many people in recovery, and you may worry about the year ahead or reminisce about the past, which can be challenging if you haven’t developed healthy coping mechanisms.

If you do relapse, it is vital that you reach out for help. Slip-ups can happen, and although this is not necessarily a crisis, it may spiral into a bigger problem if left untreated and unacknowledged. Reach out for help and treatment if necessary.

Conclusion

Staying sober for New Year’s Eve can be challenging, especially for people avoiding drugs and alcohol. Those struggling with trauma have much higher chances of struggling with alcohol and drug abuse, with high rates of people with post-traumatic stress disorder (PTSD) also struggling with alcohol use disorders.^[3] However, there are plenty of sober ways to still have fun and ring in 2022. What will you be doing to celebrate the New Year?

If you have a client or know of someone struggling to heal from trauma and substance abuse, 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] Schwandt, Melanie L et al. “Childhood trauma exposure and alcohol dependence severity in adulthood: mediation by emotional abuse severity and neuroticism.” Alcoholism, clinical and experimental research vol. 37,6 (2013): 984-92. doi:10.1111/acer.12053

^[2] Douglas, Kara R et al. “Adverse childhood events as risk factors for substance dependence: partial mediation by mood and anxiety disorders.” Addictive behaviors vol. 35,1 (2010): 7-13. doi:10.1016/j.addbeh.2009.07.004

^[3] Carter, Ashlee C et al. “Co-occurring Posttraumatic Stress Disorder and Alcohol Use Disorders in Veteran Populations.” Journal of dual diagnosis vol. 7,4 (2011): 285-299. doi:10.1080/15504263.2011.620453

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What Is an Empath and How To Stop Absorbing Others Emotions

Araminta — Fri, 12 Nov 2021 05:36:13 +0000

Although having empathy for another person enables many to understand their pain and joy, this essentially becomes an empath’s pleasure and pain.

Empaths have many positive traits, including:[1]

Being intuitive
Pick up on dishonesty or hidden emotions
Being incredibly caring
Seeing the world in unique ways

However, there are many downsides to being an empath. Negative aspects can include:[2]

Being overwhelmed by intimacy – you may feel suffocated or panicked by your partner’s feelings
Avoiding conflict, even when conflict may be necessary
Feeling as though you don’t fit in
Difficulty setting boundaries
Trouble dealing with emotional overload

Combatting the Difficult Traits of Being an Empath

There are many ways to combat the problematic sides of being an empath. These include setting boundaries, making friends with the word no, practising mindfulness, and identifying triggers. We delve into each below.

Set Boundaries

Constantly dealing with the emotions of those around you can be exhausting, especially if people often come to you when they encounter problems. In this instance, you may find yourself feeling on edge around them. You may even experience mental exhaustion as you attempt to continuously deal with other people’s thoughts and feelings.[3]

However, this can be mitigated by setting firm, healthy boundaries with your loved ones. Healthy boundaries are essential for everyone, but as an empath, they are critical. This is because setting boundaries can help you focus on your own emotions and problems.

Boundaries can look different for everyone. Depending on your needs, boundaries may include turning down a few social invitations to rest and recharge rather than going out. Boundaries may also consist of encouraging people to seek other forms of help when you’re feeling overwhelmed.

As empaths typically tend to avoid conflict, setting boundaries may seem challenging. However, by establishing them, you can boost your own emotional health and well-being.

Make Friends With the Word No

As touched on above, empaths will avoid conflict as much as possible. This may lead to you saying “yes” to things you don’t necessarily want to do, such as attending an event or allowing people to unload their problems onto you.

Saying “no” goes hand-in-hand with setting non-negotiable boundaries. It’s a great way to make space for your own mental and physical well-being. When you say “no”, make sure you’re clear and firm, but be kind too. Saying “no” in a flimsy tone may lead people to be persistent. They may even demand that you say yes or attempt to change your mind.

Although you may worry about saying “no”, the best part of doing so is that you don’t have to justify yourself. If you’d like, you can, but saying “unfortunately, I can’t make it this weekend” or “thank you for the offer, but I have to decline” is a perfectly valid answer.

Practice Mindfulness

One of the signs of an empath is that they can feel overwhelmed very quickly. This may be from continuous socialising, large crowds, or sensory overload from loud noises or strong smells.

As an empath, it is essential to take steps to protect yourself against feeling overwhelmed. An excellent way to take a step back from the emotional ‘noise’ is to utilise mindfulness practices such as meditation.[4]

Meditation, for example, will provide you with a safe space to come back to at the end of the day. Mindfulness can also assist you when it comes to developing tools you can use in daily life.

Good mindfulness practices that you can incorporate into your life include, but are not limited to, the following:

Journaling
Yoga
Knitting
Walking

Identify Your Triggers

If you’re an empath who finds yourself feeling engulfed in emotion somewhat easily, try keeping a notebook handy. Making a note of how you feel at various times of the day and jotting down what triggers you will help you identify what causes you to feel overwhelmed. In turn, you can begin to plan for what to do when this happens again. You can also determine how to avoid any pessimistic emotions in the future.

For instance, you might find that certain social situations overwhelm you due to the number of people in attendance. The presence of certain people may also leave you feeling uneasy. You can either plan to avoid these events or cut down on attending them entirely in recognising this. After all, your mental health and well-being should be your priority.

Conclusion

Being an empath can sometimes seem like a curse rather than a blessing, especially with the extra emotional noise you have to deal with on a daily basis. However, being an empathic person is something to be proud of – you’re kind, caring, and love helping others. As this can be tiring, be sure to follow some of our tips and remember to look after yourself as well as your loved ones.

If you have a client or know of someone struggling with their mental health, 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] Thompson, Russel L. et al. “Five-Factor Model (Big Five) Personality Traits And Universal-Diverse Orientation In Counselor Trainees”. The Journal Of Psychology, vol 136, no. 5, 2002, pp. 561-572. Informa UK Limited, doi:10.1080/00223980209605551. Accessed 8 Nov 2021.

[2] Heym, Nadja et al. “The Dark Empath: Characterising Dark Traits In The Presence Of Empathy”. Personality And Individual Differences, vol 169, 2021, p. 110172. Elsevier BV, doi:10.1016/j.paid.2020.110172. Accessed 8 Nov 2021.

[3] Wuest, Judith. “Setting Boundaries: A Strategy For Precarious Ordering Of Women’s Caring Demands”. Research In Nursing & Health, vol 21, no. 1, 1998, pp. 39-49. Wiley, doi:10.1002/(sici)1098-240x(199802)21:1<39::aid-nur5>3.0.co;2-u. Accessed 8 Nov 2021.

[4] Raab, Kelley. “Mindfulness, Self-Compassion, And Empathy Among Health Care Professionals: A Review Of The Literature”. Journal Of Health Care Chaplaincy, vol 20, no. 3, 2014, pp. 95-108. Informa UK Limited, doi:10.1080/08854726.2014.913876. Accessed 8 Nov 2021.

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When Does Mindfulness Help Trauma?

Araminta — Fri, 15 Oct 2021 04:52:42 +0000

“Mindfulness meditation changes the brain and changes the areas of the brain that are most affected by trauma.” – Bessel van der Kolk, MD.

Meditation, particularly mindfulness meditation, powerfully relieves the painful symptoms of trauma.

In recent years mindfulness has gained traction among the scientific and medical community as an essential treatment approach for various mental health disorders, including depression, substance use disorders, eating disorders, anxiety, and trauma.

Mindfulness’ appeal is largely two-fold. Not only does this therapy promote feelings of calm, resilience, and autonomy within practitioners, but it also alters brain structure and function, reducing the symptomatic effects of trauma disorders such as post-traumatic stress disorder (PTSD).

Neuroplasticity – A Revelation!

For hundreds of years, scientists thought that the brain reached maturity and then ceased to develop. We now know that the brain is in a constant state of change. Throughout a person’s life, their experiences, thoughts, and feelings alter their neural circuitry.

Numerous studies on individuals with PTSD have employed neuro-imaging techniques such as MRI and FMRI to examine sufferers’ brains and map out changes. Findings determine that not only do traumatic experiences affect neural pathways, but they cause the hippocampus in trauma sufferers’ brains to decrease in size.^[1]

This is noted because the hippocampus controls, connects, and organises memory, ensuring it is in its correct time, place, and context. What’s more, the hippocampus works closely with the amygdala, the emotional area of the brain, which initiates our fight-flight-freeze response. These brain imaging scans demonstrate that PTSD suffers’ amygdala remains hyper-alert even in relation to non-threatening stimuli.

Past trauma has dramatically altered these individual brain structures and functions. Trauma survivors are affected by fragmented painful memories, struggle to discriminate between past and present, and remain in a state of stress and fear even when safe.

However, mindfulness meditation has been proven to reverse these changes by increasing prefrontal and hippocampal activity and calming down the amygdala.^[2]

What is Mindfulness?

Mindfulness, in its most simple terms, means being aware of the present moment. However, we have a stream of constant information and interaction to process in everyday life, making mindfulness quite a difficult task to accomplish!

Historically, mindfulness became a prominent practice around 400-500 B.C.E when it was taught by the Buddha, Siddhartha Gautama. The Pali word Sati is the word that mindfulness originated from. Within Buddhism, Sati is considered the primary source of all aspects of self-development and is the first step on the journey towards enlightenment.

Of course, in our modern world, mindfulness is not only associated with Buddhism but is practised by the wider secular and multi-faith society that we are part of.

Mindfulness is a supportive tool that helps us cope with suffering, destructive behaviours, physical pain, negative thoughts, depressive emotions, and fear or anger. Engaging with the present moment can halt our reactivity to triggers and instead help us make a conscious decision to respond creatively and with autonomy. We can decide not to be driven by patterns of fear or anxiety and move towards liberation.

Therapeutic Mindfulness

Including mindfulness-based relapse prevention (MBRP), mindfulness-based stress reduction (MBSR), and mindfulness-based pain management (MBPM), several mindfulness treatments are available, all of which use mindfulness in conjunction with other forms of treatment.

Understandably, trauma survivors often wish to escape the present moment as memories, emotions, thoughts, and feelings can be too painful to bear. Therefore, individuals are likely to engage in escapist behaviours which are frequently destructive, such as using substances including alcohol, risk-taking, self-harming, isolation, violent or angry outbursts, or suicidal ideation.

As mindfulness is a tool that enables people to remain within what is happening in their experience, this can be extremely difficult for trauma sufferers to accomplish. However, mindfulness can help people be unstuck from a detrimental cycle of negative thinking, guilt, shame, and avoidance, often a cornerstone of trauma. Mindfulness offers a technique that gives space for a change in perspective to occur and allows individuals to realise that they are not defined by their past or their feelings, thoughts, and emotions.^[3]

It is recommended that those with past traumas approach mindfulness with a degree of caution. Although it is likely to be hugely helpful, they may find the emotions and memories that may arise somewhat overwhelming. Therefore, it is advised to enter this practice with a trained therapist who can guide them and provide a safe place.

Yoga as Trauma Treatment

“I think it is malpractice to do meditation without doing yoga with traumatized people.” – Jon Kabat-Zinn.

PTSD and other trauma disorders are caused by a dysregulation of the autonomic nervous system. The autonomic nervous system is connected to all aspects of a person’s mind and body, making trauma an entire body disorder.

A key challenge for someone who has PTSD is the difficulty or inability to regulate their nervous system and subsequent physiological survival response.

While practising yoga, your mind is concentrated, your breath is regulated, and you organise your attentional system into a series of specific movements and postures designed to increase the flow of energy throughout the body and improve strength and flexibility.

The addition of movement whilst meditating allows the individual to return to the body and specific action when difficult experiences arise. Instead of experiencing feelings of overwhelm, panic, or avoidance, the person can focus on the present moment with a degree of pleasure, support, and accountability.

In Bessel Van Der Kolk’s study of yoga in PTSD, it was discovered that people develop improved heart rate variability, resulting in their overall capacity to
become calm increasing exponentially.^[4]

When employed alongside somatic therapies such as yoga, mindfulness is an essential therapeutic tool for treating trauma disorders. These therapies calm and regulate the nervous system, help examine internal states, and aid the release of trapped trauma energy allowing the individual to live a life free from their past.

If you have a client or know of someone struggling to heal from trauma, 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] Hughes, Katherine C, and Lisa M Shin. “Functional Neuroimaging Studies Of Post-Traumatic Stress Disorder”. Expert Review Of Neurotherapeutics, vol 11, no. 2, 2011, pp. 275-285. Informa UK Limited, doi:10.1586/ern.10.198. Accessed 13 Oct 2021.

[2] Hölzel, Britta K. et al. “Mindfulness Practice Leads To Increases In Regional Brain Gray Matter Density”. Psychiatry Research: Neuroimaging, vol 191, no. 1, 2011, pp. 36-43. Elsevier BV, doi:10.1016/j.pscychresns.2010.08.006. Accessed 13 Oct 2021.

[3] Van Der Kolk, Bessel. “When Mindfulness Will (And Won’t) Work For Treating Trauma, And One Technique That Can Be Effective”. National Institute For The Clinical Application Of Behavioral Medicine, 2021, Accessed 13 Oct 2021.

[4] Van Der Kolk, Bessel. “When Mindfulness Will (And Won’t) Work For Treating Trauma, And One Technique That Can Be Effective”. National Institute For The Clinical Application Of Behavioral Medicine, 2021, Accessed 13 Oct 2021.

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Grounding Techniques for PTSD

Araminta — Fri, 27 Aug 2021 04:41:03 +0000

When someone is in the grips of a flashback or panic attack as a result of Post-traumatic Stress Disorder (PTSD), learning how to return to the reality of the present moment and restore calm by using grounding techniques can be a powerful tool; reinstating serenity and feelings of safety.

Studies have shown that “There is a shortage of suitably qualified therapists able to deliver evidence-based treatment for Post-traumatic Stress Disorder (PTSD), precluding timely access to intervention.” ^[1] While this continues to improve, it is crucial that sufferers learn some helpful techniques they can employ at any time, in conjunction with a Guided Self-Help (GSH) programme of psychological treatment, developed by mental health professionals with expertise in the fields of GSH or PTSD.

Flashbacks or intrusive memories are a key feature of PTSD which cause the subject to lose touch with reality.^[2] They return the sufferer to the source of trauma, dissociating them from their current reality and can be triggered by anything from sounds to smells to changes in light or by people or places. Grounding techniques use the senses to divert attention back to the present and can be perceptual (such as smells or textures) or cognitive in the form of grounding statements or mental challenges, which serve to reassure an individual that they are safe and the trauma has passed. This is also referred to as earthing as it helps sufferers reconnect to their surroundings or get their feet back on the ground. Being able to feel safe is a key element in the recovery process for PTSD sufferers. While it might be hard to imagine something as innocuous as sniffing a lemon or rubbing ice on your arm could be of material benefit, the practice is so effective that it is used in the first stage of specialist treatment for PTSD.

Senses Working Overtime

When it comes to grounding techniques for PTSD, a person’s senses (sight, sound, smell, touch, and taste) can be their best asset.

Here are some examples which can help to reconnect with the present and, most importantly, safety.

Sight

In the spirit of those eye spy or numberplate games played on long and tedious car journeys as a child, the idea is to scan the environment and choose something, then see how many other examples can be found. It could be someone in a blue coat or a red car etc. Spotting something intricate and describing it in detail is another option. This is often a skill we lose as adults anyway, so it can also help with creativity and recall. Similarly, completing puzzles can also be of help.

Sound

It can often be a sound that has caused your flashback into trauma in the first place, and sound is equally powerful at pulling you back out. Speak to someone you’re close to on the phone or in person, put on your favourite music (especially calming music), listen to the wind in the trees or birdsong. If you’re in a very urban area, it is possible to get birdsong on CD or download so you can have some feathered friends on hand at all times.

Smell

The most powerful of all the human senses, smells have the ability (for better or worse) to transport us in time and evoke powerful memories, with one of the most well-known examples of this being Proust’s Madeleine.^[3] Reaching for something with a robust and zingy scent such as citrus fruit or even a ripe soft cheese, especially if you are partial to the taste and smell, can be highly comforting, and if all else fails, you can always take a bite! Scented candles can provide comforting smells for more extended periods, but it’s important not to go overboard as you could become immune to the fragrance.

Touch

Something like ice can be highly effective but is not always at hand. Carrying around a stress ball to squeeze, especially if it is textured like the spikey ones that are available, can be really helpful in offsetting anxiety. They don’t call ‘em stress balls for nothing! Popping bubble wrap is not just the preserve of children and can also serve the same purpose as a stress ball, though this might not be ideal for people who have suffered violent trauma in the form of terrorism or warzones. For others, it can be both satisfying and useful. If you have nothing to hand, clenching a fist as tightly as possible to crush the negative feelings before opening your hand and casting them away can also be very powerful symbolically as well as in the sensation of the clenching, along with wiggling your fingers and toes.

Taste

While biting into the lemon you were smelling might be a bridge too far for some people, sharp or sour tastes can jettison you into the present moment, along with strong peppermints, cough drops etc. If you have a sweet tooth, let some chocolate melt in your mouth or suck on one of those fruit drops your grandmother used to buy in tins (which can make having one to hand very convenient as long as you save them for when they’re needed!).

Another slightly more involved method is mindfulness meditation, either guided by someone or done alone. Studies have shown these to reduce both mental and physical symptoms of PTSD and help build resilience in sufferers.^[4]

To try this technique:

Place your feet firmly on the ground, slightly apart (say, at hip width).
Say the time and date clearly and out loud.
Take three slow, deep breaths filling your abdomen with air, not just your chest.
Look around and say out loud what you can see in the current setting.
Tell yourself you are in a safe place right here and right now.
Describe in detail and out loud items in the room or environment.
Try using visualisation techniques like closing the door on past trauma.
Sing something, recite a poem, rap, or even say your times tables to bring yourself into the present.
Visualise a safe place or somewhere you’d like to go, like a tropical island or focus on things you need to do or future plans that you’re looking forward to.

A combination of techniques will be most helpful, so experiment and work out what is most beneficial for you or go with what you have to hand when necessary. These techniques are very powerful and form the first line of treatment when working with a mental health professional. Still, it may be necessary to get regular support from a trained PTSD specialist to decide on an appropriate treatment plan for your specific issues, which could include guilt or shame, as these go hand-in-hand with PTSD.

Sticking to a routine, socialising, and working are all important for helping sufferers achieve a sense of normality and build supportive relationships. Connecting with people and the environment can facilitate a disconnection from the past and the distressing emotions and memories that go with it and help balance mental, emotional, and physical energies for a happier reality.

If you have a client or know of someone struggling to heal from psychological trauma, 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] Lewis, Catrin et al. “DEVELOPMENT OF A GUIDED SELF-HELP (GSH) PROGRAM FOR THE TREATMENT OF MILD-TO-MODERATE POSTTRAUMATIC STRESS DISORDER (PTSD)”. Depression And Anxiety, vol 30, no. 11, 2013, pp. 1121-1128. Wiley, doi:10.1002/da.22128. Accessed 2 Aug 2021.

^[2] Jones, Edgar et al. “Flashbacks And Post-Traumatic Stress Disorder: The Genesis Of A 20Th-Century Diagnosis”. British Journal Of Psychiatry, vol 182, no. 2, 2003, pp. 158-163. Royal College Of Psychiatrists, doi:10.1192/bjp.182.2.158. Accessed 2 Aug 2021.

^[3] Troscianko, Emily T. “Cognitive Realism And Memory In Proust’S Madeleine Episode”. Memory Studies, vol 6, no. 4, 2013, pp. 437-456. SAGE Publications, doi:10.1177/1750698012468000. Accessed 2 Aug 2021.

^[4] Smith, Bruce W. et al. “Mindfulness Is Associated With Fewer PTSD Symptoms, Depressive Symptoms, Physical Symptoms, And Alcohol Problems In Urban Firefighters.”. Journal Of Consulting And Clinical Psychology, vol 79, no. 5, 2011, pp. 613-617. American Psychological Association (APA), doi:10.1037/a0025189. Accessed 2 Aug 2021.

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