trauma informed – Ron Huxley LMFT

May 31, 2023May 31, 2023

Restoring Peaceful Sleep: Nurturing Your Spirit with Trauma-Informed Care

Sleep is vital to our overall well-being, affecting our physical, mental, and emotional health. For individuals who have experienced trauma, achieving restful sleep can be particularly challenging. Understanding the impact of trauma on sleep patterns and adopting trauma-informed care practices can help create a safe and healing environment for promoting peaceful sleep. In this article, we will explore the importance of trauma-informed care and provide insights from experts to support your journey toward restorative sleep.

Understanding the Impact of Trauma on Sleep:

Experiencing trauma can severely impact our sleep patterns. Trauma survivors often struggle with insomnia, nightmares, hypervigilance, and anxiety – all of which can negatively impact their physical health and make it difficult for them to recover and find emotional stability.

Applying Trauma-Informed Care:

Trauma-informed care is an approach that recognizes the prevalence of trauma and seeks to provide support and understanding to those who have experienced it. By incorporating trauma-informed practices into our sleep routines, we can create an environment that fosters healing and promotes restful sleep.

Safety and Trust:

Creating a safe sleep environment is essential for individuals healing from trauma. “Safety is the most important thing that trauma-informed care provides. If people don’t feel safe, they can’t heal.” (Harris, 2014) Ensure your bedroom is a sanctuary, free from potential triggers or disruptions. Utilize calming elements like soothing sounds or comforting scents to create an atmosphere of safety and tranquility.

Establishing Predictability:

Consistency and predictability in our sleep routines can be grounding and reassuring. “Predictability and structure help survivors feel safer, allowing them to relax and be open to healing.” (Hopper, 2010) Set regular sleep and wake times to establish a sense of stability. Engage in relaxing activities before bed, such as reading a book or taking a warm bath, to signal to your body and mind that it’s time to unwind.

Mind-Body Connection:

Trauma can disrupt the connection between our minds and bodies. Rebuilding this connection is crucial for promoting restful sleep. “Engaging in mindfulness practices can help individuals reconnect with their bodies, bringing awareness and relaxation to the present moment.” (Nakazawa, 2020) Explore techniques like deep breathing exercises, progressive muscle relaxation, or meditation to help ground yourself and promote a sense of calm before sleep.

Cultivating Self-Compassion:

Self-compassion is a powerful tool for healing from trauma and promoting restful sleep. “Self-compassion involves treating yourself with the same kindness, care, and understanding you would offer to a loved one.” (Germer, 2009) Practice self-care rituals like journaling, practicing gratitude, or engaging in hobbies that bring you joy. Embrace the idea that you deserve healing and peaceful sleep.

Seeking Support:

Reaching out for support is an essential aspect of trauma-informed care. “Connecting with others who understand and support you is an important part of the healing process.” (Herman, 1997) Consider joining support groups or seeking therapy with professionals experienced in trauma-informed care. Engaging with others who have similar experiences can provide validation, empathy, and guidance on your healing journey.

By embracing trauma-informed care practices, you can create a nurturing environment that promotes restful sleep and facilitates healing from trauma. It’s crucial to prioritize safety, establish predictability, foster mind-body connection, cultivate self-compassion, and seek support from others. Keep in mind that healing takes time, but with the help of trauma-informed care principles, you can restore peaceful sleep and reclaim your well-being.

Sources:

“Trauma-Informed Care: How Neuroscience Influences Practice” by Patricia A. Harris (2014).
“Trauma and Recovery: The Aftermath of Violence–from Domestic Abuse to Political Terror” by Judith Herman

January 20, 2022January 20, 2022

10 Ways To Implement Self-Care In Your Life

Self-care is often overlooked and pushed aside for more important, more pressing commitments. The truth is that self-care should be a priority. Without it, we cannot function at our optimum and therefore different areas of our life may be detrimentally impacted. The modern lifestyle is a busy one, with individuals often rushing between commitments, however, there are still ways you can implement self-care in your life. Here are ten ways you can add self-care to your routine so that you can maintain your physical, mental, and emotional health.

Identify what self-care is to you
We all have different needs and different ways of unwinding. Identify what self-care is the most effective for you. It may be taking a walk and getting outdoors, or curling up by the fire with a good book. It may be surrounding yourself with good friends, taking a bike ride or soaking in a long, hot bath. Whatever it is, learn to define self-care for you as an individual so that you can better take care of yourself.
Establish a routine
Once you understand what self-care works for you, add it to your routine. Commit to engaging the activity regularly until it becomes a habit, something that is simply a normal part of your life.
Get regular, good quality sleep
Establish a sleep routine so that you are getting enough high-quality sleep. Sleep is a critical part of maintaining good health and should not be underestimated. By implementing a sleep routine, you can ensure that you are getting enough rest and are therefore optimally prepared to perform at your best.
Eat a balanced diet
Diet is an important part of self-care and has a significant impact on your health. Make sure to eat lots of fresh fruit and vegetables, avoiding soft drink and processed foods.
Exercise regularly
Exercise if great for physical, mental and emotional health and should be a part of any self-care routine.
Learn to say no
The ability to establish boundaries can be important to self-care. Rather than simply saying yes to everything until things become unbearable or seemingly impossible, learn to say no when you are busy or feeling under pressure.
Get organised
A little organisation can go a long way in regard to your self-care. Implementing strategies to be more organised can really help reduce your stress and improve your mental health.
De-clutter your environment
Get rid of the rubbish and excess goods in your house; a cleaner, less cluttered space is great for your mental health as it will help to reduce stress levels.
Schedule time to yourself
It can often feel like we are being pulled in a million different directions. Make sure to schedule time for your self-care and donít allow this to be interrupted.
Take a break
If things are getting too much, take a break. It might be taking a few days off work, getting a away for the weekend or taking a longer vacation; regardless of the length, sometime simply stepping out of the environment can be great for perspective and self-care.

Schedule training on self for your organization today by contacting Ron Huxley, LMFT at rehuxley@gmail.com

October 27, 2021October 27, 2021

The NEGATIVE impact of the pandemic on our mental health!

The following is from a recent study on the effects of the pandemic on our mental health, substance use, and suicidality. It is safe to say that those of us who were already experience challenges before the pandemic have seen an increase in our struggles.

Even if we never had issues with mental health or substance use, the pandemic caused us to feel depressed, anxious, and overwhelmed.

Data show COVID’s impact on nation’s mental health, substance use…

The Substance Abuse and Mental Health Services Administration (SAMHSA) has released findings from the 2020 National Survey on Drug Use and Health (NSDUH). The data suggest that the COVID-19 pandemic had a negative impact on the nation’s well-being. Americans responding to the NSDUH survey reported that the coronavirus outbreak adversely impacted their mental health, including by exacerbating use of alcohol or drugs among people who had used drugs in the past year.

Several changes to the 2020 NSDUH prevent its findings from being directly comparable to recent past-year surveys, as explained below.

Based on data collected nationally from October to December 2020, it is estimated that 25.9 million past-year users of alcohol and 10.9 million past-year users of drugs other than alcohol reported they were using these substances “a little more or much more” than they did before the COVID-19 pandemic began. During that same time period, youths ages 12 to 17 who had a past-year major depressive episode (MDE) reported they were more likely than those without a past-year MDE to feel that the COVID-19 pandemic negatively affected their mental health “quite a bit or a lot.” Adults 18 or older who had any mental illness (AMI) or serious mental illness (SMI) in the past year were more likely than adults without mental illness to report that the pandemic negatively affected their mental health “quite a bit or a lot.”

The 2020 data also estimate that 4.9 percent of adults aged 18 or older had serious thoughts of suicide, 1.3 percent made a suicide plan, and 0.5 percent attempted suicide in the past year. These findings vary by race and ethnicity, with people of mixed ethnicity reporting higher rates of serious thoughts of suicide. Among people of mixed ethnicity 18 or older, 11 percent had serious thoughts of suicide, 3.3 percent made a suicide plan and 1.2 percent attempted suicide in the past year. Among Whites 18 or older, 5.3 percent had serious thoughts of suicide, 1.4 percent made a suicide plan, and 0.5 percent attempted suicide in the past year. Among Hispanics or Latinos 18 or older, 4.2 percent had serious thoughts of suicide, 1.2 percent made a suicide plan and 0.6 percent attempted suicide in the past year. Among adolescents 12 to 17, 12 percent had serious thoughts of suicide, 5.3 percent made a suicide plan, and 2.5 percent attempted suicide in the past year.

“SAMHSA’s annual NSDUH provides helpful data on the extent of substance use and mental health issues in the United States,” said Health and Human Services (HHS) Assistant Secretary for Mental Health and Substance Use Miriam E. Delphin-Rittmon, Ph.D., who leads SAMHSA. “These data help to guide our policy directions in addressing such priorities as addiction, suicide prevention, and the intersection of substance use and mental health issues.”

Tag: trauma informed