Do you ever find yourself caught in a loop of negative thoughts that seem to take over your day? It happens to the best of us! The good news is there are ways to tackle these thoughts head-on and turn them into something more positive. Let’s dive into some simple steps you can take to challenge those pesky negative thoughts and bring more positivity into your life.
Identifying the Negative Thoughts
First things first: identify the thought that’s bringing you down. It could be about yourself, a situation, or even your future. Take a moment to pinpoint precisely what it is.
Checking the Evidence
Now, let’s play detective! Look for evidence that supports and contradicts this negative thought. Is it based on actual facts, or is it just a sneaky assumption?
Giving it a Reality Check
Time to get real! How likely is it that this thought is absolute, 100% true? Are there other ways to look at the situation that might be more accurate?
Understanding the Impact
Negative thoughts have power—they can affect your mood and actions. Consider how holding onto this thought is influencing your day-to-day life.
Seeing from Different Perspectives
Have you ever thought about how a friend might view the same situation? What advice would you give to them? Sometimes, a change in perspective can work wonders.
Putting it in the Bigger Picture
Zoom out a bit. Does this thought really matter in the grand scheme of things? Will it still bother you a week from now?
Finding the Middle Ground
Are you thinking in extremes? Maybe there’s a more balanced way to see things. Let’s find that middle ground!
Crafting a Positive Alternative
Time to reframe that negative thought! What would a more positive, realistic thought look like in this situation?
Testing Assumptions
Take a step back and examine the assumptions behind your negative thoughts. Are they valid? What if you consider the complete opposite?
Learning and Growing
Think back to similar situations in the past. What did you learn from them? Sometimes, experience is the best teacher.
Being Kind to Yourself
Lastly, treat yourself with kindness. How would you comfort a friend feeling this way? Offer yourself the same compassion.
Remember, challenging negative thoughts takes practice. Start small and be patient with yourself. Over time, you’ll become a pro at turning those negatives into positives. Keep this guide handy for those moments when those pesky thoughts try to sneak back in. You’ve got this!
Divorce is never an easy journey, especially when children are involved. But fear not, because we’re here to share some insights, tips, and a sprinkle of humor to make this co-parenting adventure a little smoother. Grab a cuppa, sit back, and let’s dive into the world of divorced and co-parenting parents!
The Importance of Communication: Remember, communication is key! To keep things running smoothly, it’s crucial to establish open and honest lines of communication with your ex-partner. Check out books like “Co-Parenting with a Toxic Ex” by Amy J.L. Baker and Paul R. Fine for strategies on effective communication.
Embracing Flexibility: Being flexible is crucial in co-parenting. Life is unpredictable, and plans may change. Books like “The Co-Parents’ Handbook” by Karen Bonnell and Kristin Little can guide you in creating a flexible co-parenting schedule that works for both parties.
Prioritizing the Children: The well-being of our children should always be our top priority. Books like “Mom’s House, and Dad’s House” by Isolina Ricci provide insights on creating a nurturing environment for kids in a co-parenting setup. Remember, your children deserve love and stability from both parents.
Managing Conflict: Let’s face it, conflicts happen. However, it’s important to handle them maturely and respectfully. Consider reading “The High-Conflict Co-Parenting Survival Guide” by Megan Hunter and Andrea LaRochelle for strategies for navigating difficult situations and minimizing conflict.
Building a Support Network: Surround yourself with a supportive network of friends, family, or support groups. Books like “The Co-Parenting Survival Guide” by Elizabeth S. Thayer and Jeffrey Zimmerman provide insights into building a strong support system and finding like-minded individuals who can offer guidance and empathy.
Co-parenting after divorce can be challenging, but it’s also an opportunity for personal growth and creating a nurturing environment for our children. By prioritizing open communication, flexibility, and self-care, we can navigate this journey with grace and love. Remember, no one is perfect, but with the right mindset and resources, we can make co-parenting a fulfilling experience for ourselves and our children.
If you have ever felt that there isn’t enough time to manage your emotional and mental health or you get stuck in the same distressing place repeatedly, here are some quick 1-minute self-soothing activities to find some breakthrough.
These activities come from a therapeutic practice called Dialectical Behavior Therapy or DBT. DBT is all about helping you manage your emotions and build better relationships. It’s like having a toolkit with practical skills to handle tricky situations and care for yourself. Imagine you’re facing distressing emotions or struggling with intense mood swings. It teaches you how to recognize and understand your emotions so they don’t feel like a wild rollercoaster ride you have no control over.
One of the strengths of DBT is mindfulness. It’s all about being present at the moment, fully aware of what’s happening inside and around you. It’s like pressing the pause button on your busy thoughts and taking a breather. By practicing mindfulness, you can find some calmness in the chaos.
DBT also shines a light on something called interpersonal effectiveness. It’s like giving you a secret handbook on communicating better, setting boundaries, and building healthy relationships. You’ll learn to express your needs, listen to others, and find that sweet spot where everyone feels heard and respected.
Now, let’s not forget about distress tolerance. Life can throw some curveballs your way, right? DBT helps you develop strategies to handle those challenging moments without worsening things. It’s like having a shield that protects you from getting overwhelmed when things don’t go as planned.
DBT also tackles unhelpful thoughts and beliefs. It helps you challenge negative self-talk and find more balanced perspectives. It’s like rewiring your brain to think more positively and realistically. You’ll discover that you can do amazing things and that setbacks don’t define you.
Ultimately, the goal of DBT is to help you create “a life worth living.” It’s about finding balance, cultivating self-acceptance, and building a solid foundation for your well-being. With DBT, you’ll have the tools and support to tackle life’s challenges head-on and create a brighter future.
Here’s a list of 25 different 1-minute self-soothing activities to regulate your emotions:
Take three deep breaths, focusing on the sensation of the air entering and leaving your body.
Squeeze a stress ball or a soft object in your hand.
Repeat a positive affirmation or mantra to yourself.
Close your eyes and visualize a calm and peaceful place.
Listen to a calming or instrumental piece of music.
Stretch your body and release tension.
Take a quick walk around the room or step outside for fresh air.
Massage your temples or gently rub your hands together for a few seconds.
Write down three things you are grateful for in a gratitude journal.
Drink a small glass of water mindfully, focusing on the sensation of each sip.
Look out the window and notice five things in your surroundings.
Count backward from 10 to 1, allowing yourself to relax with each number.
Hold and stroke a soft fabric or a favorite plush toy.
Repeat a calming word or phrase silently to yourself.
Do a quick body scan, noticing any areas of tension and consciously releasing them.
Hum a soothing tune or sing a calming song to yourself.
Use a scented hand lotion and focus on the fragrance as you rub it into your hands.
Take a mindful pause and observe your thoughts without judgment.
Apply gentle pressure to your temples with your fingertips and massage in circular motions.
Use a stress-relief app or listen to a guided meditation for one minute.
Look at a photo or image that brings you joy and smile at the associated memory.
Do a quick yoga or stretching pose, such as a standing forward bend or a shoulder roll.
Repeat “I am calm and in control” silently or aloud.
Hug yourself tightly for a few seconds, providing comfort and warmth.
Practice a simple gratitude exercise by listing three things you appreciate about yourself.
Remember, these self-soothing activities provide quick relief and promote relaxation in just one minute. Feel free to customize the list based on your preferences and experiment with different techniques to find what works best.
Borderline Personality Disorder (BPD) is a mental health condition that affects how a person thinks, feels, and behaves. It can be challenging for individuals with BPD and their loved ones to navigate the disorder, as it often involves intense emotions, unstable relationships, and impulsive behaviors. In this article, we will discuss the nine classic symptoms of BPD and how they can impact relationships.
Sarah has been in a relationship with Jack for several months. At first, everything seemed perfect. Jack was kind, attentive, and romantic, and Sarah felt like she had finally found the one. However, over time, she began to notice some strange behaviors that she couldn’t explain.
For example, Jack would become extremely jealous and possessive whenever Sarah spent time with her friends. He would accuse her of cheating on him or abandoning him, even when she was only gone for a few hours. Sarah tried to reassure him, but no matter what she did, he always seemed to find a reason to be upset.
Another time, Sarah and Jack got into an argument about something trivial, and Jack suddenly became enraged. He began yelling at her, calling her names, and throwing objects around the room. Sarah was terrified and didn’t know what to do. When she tried to leave, Jack begged her to stay and promised that he would never act like that again.
Despite these warning signs, Sarah remained committed to the relationship. She believed that Jack loved her and that his behavior was just a result of his intense emotions. However, as time went on, she began to feel like she was walking on eggshells around him. She never knew when he would suddenly become angry or upset, and she felt like she had to constantly tiptoe around him to avoid triggering his outbursts.
Eventually, Sarah started to feel like she was losing herself in the relationship. She had always been independent and confident, but now she felt like she was living in a constant state of anxiety and uncertainty. She tried to talk to Jack about her concerns, but he always dismissed her and told her that she was overreacting.
One day, Sarah found herself feeling so overwhelmed and hopeless that she contemplated suicide. She knew that something had to change, but she didn’t know how to break free from the cycle of abuse and dysfunction that she had become trapped in.
Sarah’s story illustrates many of the classic symptoms of Borderline Personality Disorder. Jack’s intense emotions, fear of abandonment, unstable relationships, impulsive behaviors, and inappropriate anger all contributed to the toxic dynamic between them. Sarah’s struggles with identity disturbance, chronic feelings of emptiness, and suicidal ideation are also common among individuals with BPD. This story highlights the importance of recognizing the signs of BPD and seeking help when necessary to build healthy, fulfilling relationships.
Fear of abandonment: One of the most common symptoms of BPD is a fear of abandonment. This can cause individuals with BPD to become overly clingy or dependent on their partners, and may lead to feelings of intense anxiety or distress when they are apart.
Unstable relationships: Individuals with BPD may have a pattern of intense, unstable relationships characterized by idealization and devaluation of others. This can lead to frequent breakups and reconciliations, and can be challenging for partners to navigate.
Identity disturbance: Another symptom of BPD is an unstable sense of self-identity. This can cause individuals with BPD to struggle with their sense of purpose and direction in life, and may lead to frequent changes in goals, values, and career paths.
Impulsivity: Individuals with BPD may engage in impulsive behaviors such as reckless driving, substance abuse, binge eating, or self-injury. This can be dangerous for both themselves and their partners, and can cause significant stress in relationships.
Suicidal behavior: Individuals with BPD may experience recurrent thoughts or behaviors related to suicide, self-harm, or suicidal gestures. This can be frightening and challenging for partners to manage, and may require professional intervention.
Affective instability: Individuals with BPD may experience intense, unstable emotions that can shift rapidly and unpredictably. This can cause outbursts of anger, anxiety, or depression that may be difficult for partners to understand or manage.
Chronic feelings of emptiness: Individuals with BPD may feel a sense of emptiness or boredom, and may engage in risky behaviors or self-injury to alleviate this feeling. This can be challenging for partners to understand and may require professional intervention.
Intense, inappropriate anger: Individuals with BPD may experience episodes of intense anger that may be triggered by perceived abandonment, criticism, or perceived betrayal. This can be challenging for partners to manage and may require professional intervention.
Paranoia or dissociation: Individuals with BPD may experience episodes of paranoia or dissociation, in which they feel disconnected from reality or experience feelings of unreality. This can be frightening and confusing for partners, and may require professional intervention.
Here are some simple steps that loved ones can take to help themselves in relationships with individuals with BPD:
L – Learn about BPD: Educate yourself about the disorder and its symptoms. This will help you understand your loved one’s behavior and respond in a more effective way.
O – Offer support: Show empathy and offer emotional support to your loved one. Let them know that you are there for them and that you care about their well-being.
V – Validate their feelings: Validate your loved one’s emotions, even if you don’t understand them. Let them know that you hear and accept their feelings without judgment.
E – Establish boundaries: Set clear boundaries for yourself and communicate them to your loved one. This will help you maintain your own emotional and physical safety.
D – Don’t take things personally: Remember that your loved one’s behavior is a result of their disorder, not a reflection of you. Don’t take their words or actions personally.
O – Offer solutions: Offer practical solutions and suggestions to help your loved one manage their symptoms. This can include therapy, medication, or self-care techniques.
N – Navigate the relationship: Navigating the relationship means assessing the relationship regularly to determine if it is still safe and healthy for both parties. This involves being honest with yourself about your feelings and needs, setting boundaries, and seeking support when necessary. It may also involve seeking professional help, such as couples therapy or individual therapy, to work through challenges and strengthen the relationship.
E – Exit the relationship if things become abusive, violent, or out-of-control. It’s important to establish boundaries and know your limits when dealing with a loved one with BPD. If the situation becomes abusive or dangerous, it’s crucial to remove yourself from the situation and seek help immediately. This may mean leaving the room, calling for assistance, or contacting emergency services if necessary. Remember that your safety and well-being should always be a top priority. Don’t hesitate to reach out to trusted friends, family members, or professionals for support in exiting an abusive situation. With the right resources and support, you can protect yourself and help your loved one get the help they need.
In conclusion, BPD can be a challenging disorder to manage in relationships. It is important for individuals with BPD and their partners to seek professional help and support, as well as to educate themselves about the disorder and its symptoms. With the right support and resources, it is possible to manage the challenges of BPD and build healthy, fulfilling relationships.
When couples come together in marriage, they bring their own experiences and expectations. As time passes, these expectations can evolve and change, as can the relationship dynamics. However, when couples find themselves in a rut, communicating effectively and breaking through the barriers can take time and effort. This is where marriage therapy can be beneficial.
Marriage therapy is a specialized form of counseling designed to help couples better understand each other and improve their communication and relationship. Marriage therapy aims to create a safe space where couples can express their feelings and concerns without fear of judgment or criticism. It can also guide how to manage disagreements and work together.
CREATE SAFETY:
The first step in marriage therapy is creating a safe communication space. This can be done by setting aside a specific time and place where couples can talk without interruption. Creating a safe environment where couples can feel comfortable expressing their feelings without fear of criticism or judgment is also essential. This can include setting ground rules like no name-calling or criticism and allowing each partner to take turns speaking.
Once the safe space is established, the couple can then begin to work on improving their communication. This can include learning how to listen to each other more effectively, understanding each other’s perspectives, and learning how to express needs and feelings constructively. Marriage therapy can also focus on teaching couples how to resolve conflicts healthily and work together to create solutions that work for both.
EXPRESS EMOTIONAL NEEDS:
In addition to communication, marriage therapy can also help couples work on their emotional connection. This can include exploring each other’s emotional needs and learning how to express love and affection better. It can also involve exploring past hurts and how to move past them to create a stronger bond.
The existence of conflict doesn’t indicate the end of the relationship. Couples who thrive know how to fight fairly and repair the disconnection between them. Disconnection is inevitable. Having the tools to reconnect is essential.
FIGHTING FAIR:
Fair fighting techniques can help couples resolve conflicts without resorting to name-calling or other hurtful behavior. Not only can fair fighting help couples reach a resolution quickly, but it can also help strengthen their relationship in the long run.
So, what are some of the best fair fighting techniques for couples?
Set Ground Rules
Before any argument starts, couples need to set ground rules. This means agreeing not to resort to name-calling, personal attacks, or bringing up past grievances. Setting ground rules can help ensure that the fight stays on track and that both parties feel heard.
Listen Carefully
When couples fight, it’s easy to get caught up in the moment’s heat and start talking over each other. But it’s essential to take a step back and listen to your partner’s words. This means actively listening and trying to understand their perspective instead of just waiting for your turn to talk.
Take a Break
Sometimes a fight can get too heated, and it’s best to take a break. This doesn’t mean walking away and not returning but taking a few moments to cool down and collect your thoughts. This can help you approach the conversation with a clearer head and can help you find a resolution faster.
Be Respectful
It’s important to remember to be respectful during a fight. This means no name-calling or belittling language. Instead, try understanding and use “I” statements to express your feelings. This will help your partner understand your perspective without feeling attacked.
Find a Resolution
When it comes to fighting fair, the goal is to find a resolution. This doesn’t mean that one person has to be correct and the other wrong, but rather that both parties can come to a compromise. This can involve both parties making concessions or coming up with a plan that works for them.
Fair fighting is essential for any healthy relationship. It’s important to remember that while fighting is inevitable, it doesn’t have to be destructive. With the proper techniques, couples can learn to fight fairly and become stronger than ever.
The last two years have been one of daily uncertainty and fear, but a crisis is also a great revealer of the myths and idols we hold. It “knocks us off our thrones” and breaks our “assumptive worlds.” Our assumptions are the beliefs we hold about who we are and the world we live in…at times, like these, they don’t hold up. In fact, they can shatter into thousands of meaningless thoughts.
In social psychology, shattered assumptions theory proposes that traumatic events can change how victims and survivors view themselves and the world. We all have three inherent assumptions including “overall benevolence, the meaningfulness of the world, and self-worth.” They are the bedrock of our conceptual system, and as such, they are the ones we are least aware of and least likely to challenge. We become confident in our beliefs and use them to plan and act in daily living. If nothing challenges them they allow our lives to move along smoothly.
Sadly, traumatic life events shatter core assumptions, and coping with them requires a new effort to construct more realistic and viable assumptions. We have to rebuild our belief systems to fit the new world we live in.
Core Beliefs:
The world is benevolent
The world is meaningful
The self is worthy
This can be painful for people of faith who end up questioning their faith. When our assumptive worlds shatter, it causes believers to questions the goodness of God. They might “assume” that God is silent or uncaring. The promises they believed must be wrong since things didn’t work out the way they “believed.” Trying to reconcile a good God to their adverse life situations may turn some to question themselves, wondering if they ever heard God speak into their lives or if some sin or trauma from the past has made them unworthy of mercy.
I mean, if God never changes, then the problem must be ourselves, right? Christians believe that when they become followers they are “new creations.” New creations have to have renewed minds to find new beliefs about God’s goodness and nature in their lives. Renewal is exactly what we need when our assumptions become shattered. Neurologists called this neuroplasticity.
Neuroplasticity is the brain’s ability to restructure itself through training and practice, thereby creating new neuropathways in the human nervous system. Neuroplasticity, renewed minds, and rebuilt belief systems are about personal growth that is sometimes only possible after trauma.
The reason that believers feel peace after giving their lives to follow the Christian faith is that new neuropathways are being created. Transformation or growth is occurring. From a more secular viewpoint, life has a way of creating maturity in our thinking. The trick is how to not become bitter and negative afterwords.
There is a favorite verse of mine that goes: “Do not worry about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. –Philippians 4:6-7 (NRSV)” Prayer and meditation increase brain neuroplasticity and makes renewal possible. Allowing our minds to let go of distractions and slow down helps us focus on what we control and let go of what we cannot. In Alcoholics Anonymous, this is the path to serenity.
After a shattering event, people are able to discover strength they didn’t know that had in them. They also find new purposes and seek out deeper connections than before. Faith also grows in people after difficulty. They start to see deeper meaning and value in their life. This is called Post-Traumatic Growth in contrast to Post-Traumatic Stress Disorder.
Would you like assistance recovering from a shattering event or trauma? Need new tools for your organization or group? Contact Ron Huxley today!
Regret is looking back at our past with distress and sorrowful longing. We grieve over past actions done to us or that we did to others. We WISH it didn’t happen or that we could do it over again. Of course, we can’t, but regret keeps us stuck in the past filled with pain.
Letting go is the process of getting unstuck and moving on in life. How we metabolize pain, in this process, is different for every person and every situation. However, you can give various forms of releasing regret a try and learn about yourself in the process.
Practice Daily Gratitude
Practicing daily gratitude is a great way to remind yourself of all that you have consistently. Family, friends, a home, food to eat, maybe even a cute puppy to come home to. Whatever your gratitude is toward, reminding yourself of it is a great way to reflect on the good in your life and make the regrets seem less important in the grand scheme of life.
A practical application of gratitude is to use a scientifically studied exercise called 5-3-1. Every morning spend 5 minutes quieting your mind and getting grounded, write 3 things you are grateful for and do one act of kindness for someone else.
Trust the Journey
Reminding yourself that even the adverse events in life are part of a more significant journey allows you to see the larger picture. Yes, you regret this one mistake. But, did that one mistake lead you down a different path that had good outcomes? Everything happens for a reason. Trust that in time you will find out why that mistake or loss occurred.
Having an optimistic viewpoint, however ridiculous it might seem at the moment, is helpful to unlock your thoughts and allow hope to enter them.
Learn to Release Emotions
Emotions in the grand scheme of life (once again; are you seeing the bigger picture yet?) are fleeting. Learning to release your feelings when they are not serving you will aid you now and in the future. Stop beating yourself up for something that happened in the past and learn to move on with a clear mind and focus.
Give voice to your feelings with a good friend or therapist. Learn to journal daily. Stop being afraid of your own feelings states and allow your nervous system to regulate.
Accept the Lesson Learned
Situations or actions we regret typically offer us a lesson—if we are open to learning it. Accept that you learned a lesson and move on with it. Living through a challenging event means nothing if you don’t continue living and implement what you learned into your future life.
Nelson Mandala is famous for saying: “I never fail. I either win, or I learn.” Keeping this perspective will guard the tender-hearted.
“What If-ing” the past Doesn’t Change the Future.
You are living in the land of “what ifs” is tempting. However, “what ifs” literally mean nothing in the practice of daily life. You can spend hours or even days guessing at a different outcome, but it doesn’t matter. Those what-ifs will never directly impact your future other than to steal from it.
Living in the past traumatizes your present all over again. A vicious cycle continues to whirl, adding shame and fear to your life. Staying focused on the now allows you to live healthy again.
Try this simple present-focused tool called “seeing red.” When you start to slip down the slope or regret, look for something red and focus on its shade, texture, smell, etc. Look for another red object and do the same. Repeat this until you feel more settled in the now.
If you would like Ron Huxley to help you overcome regret and move past old pain and trauma, contact him today or schedule a session by clicking here.
There are some things we can do in all our relationships to build and maintain strong bonds. This is true because underneath all our differences, likes, dislikes, and biases, we are all human beings who desire social connections. The tips below should be used in all your relationships to form bonds that will stand the test of time.
Be appreciative
This might mean different things in different relationships, but the overarching sentiment is the same. When they do something kind for you or take the time to support you when you need it, be appreciative – acknowledge their care and concern.
2. Spend time together
It can be hard to find time to get together when we are all so busy, but it’s important for all relationships. If necessary, set up a standing appointment so that it just automatically happens. This makes sure it happens because you will get used to scheduling other things around it.
3. Communicate honestly
Sometimes you may be tempted to bend the truth to avoid conflict, but your relationships will be much healthier overall if honesty is held in high regard. It’s possible, to be honest without being brutal. Choose your words carefully and be as diplomatic as possible, while still sharing your feelings openly and honestly.
4. Forgive faults
Forgive them for their eccentricities and annoying habits, and also forgive yourself for any mistakes you make. We all have faults and shortcomings that we bring with us into any relationship. Sometimes to keep the relationship strong, we need to just come to the conclusion that their presence in our lives is more important than the little habits that drive us crazy.
5. Support them
Intermingled between all the good times, there will surely be times when the other person could use a helping hand. Whether it’s helping them move, taking them dinner when a loved one has passed or being a sounding board for a difficult decision, any relationship worth having requires some TLC. And the other person deserves it, just as you do when you need it from them.
6. Do unto others
It’s just a good idea to always live by the Golden Rule, but it’s especially true in relationships that are important to us. If you wonder if something you might do is likely to upset them, chances are it’s better to talk to them about it first. Wouldn’t you want them to do the same for you? It’s better to err on the side of caution.
Get deeper relational repair with Ron Huxley. Schedule an online appointment today: Click here now!
A common complaint of couples and families is poor communication. We have to communicate our needs, wants, and dreams. Trauma and pain can shut communication down or result in explosive words and feelings that damages our relationships. Here is a simple tool to help you build better communication skills. Use the acronym BRIEF to start improving your ability to connect today.
BRIEF Communication
B = Be calm and concise. Request a good time to talk. Don’t discuss more than one thing at a time. “I would like to talk about what happened this morning. When would be good time to talk?”
R = Recognize the other persons situation. See to understand be being understood. For example:
“I realize you were busy trying to get ready for work and worried about your meeting today when…”
I = Use “I Messages.” “You messages” create defensiveness. I messages create safety that allows you to be heard and known. For example:
“I feel hurt and ashamed when you call me ugly names and slam the door.”
E = Express your wants and needs. Families can develop rules that wants and needs are not allowed. Complete inner lifes can be shut down by angry, abusive parents. For example:
“…and I need you be respectful towards me and not run away when we talk.”
F = Focus on a solution that will benefit both of you. This communication skill is not just for me. It creates a win/win opportunity for both parties. For example:
“I will TRY not to talk to you in the morning when you are on the way out of work or I would like to start seeing a marriage counselor together.”
You might wonder if it is possible to treat post-traumatic stress disorder (PTSD) during a COVID-19 pandemic crisis, but this is the situation that therapists and clients find themselves. Can we find a way to maintain effective treatment through the use of modern technology? Is it possible to treat trauma with this “new world” approach to mental health?
Since the beginning of this year (2020), countries worldwide have worked to protect vulnerable populations from the virus COVID-19. The primary strategies used to prevent the spread of the virus is social distancing and self-imposed quarantine. While this has been effective in reducing the pandemic’s physical effects, it hasn’t protected us from the psychological effects of this unprecedented life-situation. We see an increase in fear, anger, anxiety, panic, helplessness, and burnout in both children and adults. As a therapist working remotely with people dealing with stress and trauma, I have seen several extreme reactions of hallucinations and delusions due to the isolation and continual digestion of negative news media.
A Healthline.com survey of what COVID-19 is doing to our mental health gives a somber picture: increased worry and insecurity over finances, higher than normal depression and anxiety, prevalent feelings of sadness, and being “on edge,” and an alarming rise in suicides. In America, Federal dollars are being released to increase mental health services nationwide to stem this rising tide of trauma without fully knowing the long-term effects of trauma.
Therapists, just like the general population, use social distancing and remote work to keep themselves, their families, and their clients safe. Therapists are “front-line responders” and considered “essential workers,” but not all therapists choose to be exposed to 30-40 people a week who might have the COVID virus. Many of them, like myself, have family members who have compromised immune systems and considered to be at-risk. Working from an office and seeing individuals, face-to-face is not an option. Therefore, therapists and clients have to seek alternatives that can be equally beneficial to both.
The European Journal of Psychotraumatology studied the Telehealth models for post-traumatic stress disorder using cognitive therapy and found that clients rated it as very successful in managing their symptoms. High patient satisfaction ratings were given for both video conferencing and phone call sessions. In the later technology, the only nonverbal communication was the tone of voice, and yet it still benefited clients.
The journal defines Post-traumatic stress disorder by “a sense of serious current threat, which has two sources: the nature of the trauma memory and excessive negative appraisals.” Traumatized individuals frequently have intrusive, negative thoughts about traumatic experiences and continue to see the world with a negative lens. They have a feeling of hopelessness about their future and easily triggered by daily events.
Professional organizations are rising to the challenge and providing education and support to remote mental health workers on the unique delivery of mental health through technology. Guidelines have been created by the American Psychological Society, International Society of Traumatic Stress Studies, and the National Institute of Health and Clinical Excellence, specifically targeting PTSD. Governing boards for various mental health professionals are also outlining specific legal and ethical requirements for safe, trustworthy online therapy.
According to the Psychotraumatology journal article, Telehealth’s use led to “improvements in PTSD symptoms, disability, depression, anxiety, and quality of life, and over 70% of patients recovered from PTSD (meaning they no longer met diagnostic criteria). The Journal of Family Process has reported several articles on the effectiveness of Telehealth with children, adults, couples, and families.
Therapists, offline and online, can provide education and support to (1) reduce negative reactivity in thoughts and emotions, (2) build more effective coping skills, and (3) deepen the quality of life and relationships.
These three areas are healing strategies outlined in my trauma-informed training and therapy.
The foundation for PTSD work, in face-to-face or video conferencing, is to establish a sense of safety from which to utilize these healing strategies. The client has to trust the therapist, believing he can offer some hope, create an atmosphere of security, and witness the traumatic hurt for PTSD individuals. Empathy isn’t confined to the physical space of the therapist’s office. It can exist in the relational space online as well. Facial expressions on video, tone of voice, empathic responses, and supportive comments assist the connection despite distances.
Finding a private place to have a conversation is one real-world challenge of online work. Privacy can be increased by changing locations (some of my clients go inside cars, relocating to other rooms in the house, or going outside), using headphones, and letting family members know that they can’t be disturbed hour or so. Additionally, therapists can also learn about resources in the client’s living area if referrals are needed. Homework assignments can also be used between sessions and discussed online for adolescents and adults. Parents can participate online with young children, and family members can “zoom” in from different locations at an agreed-upon time. And lastly, follow up with secure emails and text messaging can further increase the outcome of this digital therapeutic medium for PTSD.
If you are looking for a trauma therapist or someone to help you or a family member with anxiety, contact Ron Huxley today at RonHuxley.com
Be sure to take advantage of our free online resources for families during the COVID-19 Pandemic at FamilyHealer.tv
Ron Huxley LMFT 