The Importance of Sleep

Sleep is essential for our health on many levels whether that be brain performance, our mood, and mental and physical health. When people routinely do not get enough sleep they are put at an increased risk of diseases and disorders such as heart disease, stroke, dementia, and psychosis. Dr. Markisha Brown explains that healthy sleep is about how much sleep you get, the quality of sleep, and a consistent sleep schedule. 

Sleep hygiene, or good sleep habits, helps to improve sleep health for all individuals looking for ways to improve their quality of sleep. Being consistent with your sleep schedule even on the weekends is a vital first step. Additionally, having a dark and relaxing bedroom will provide comfort and avoiding large meals, coffee, and alcohol before going to bed will help too. Lastly, removing electronics from the bedroom and being physically active during the day makes it easier to sleep at night. 

If you struggle with sleep problems that are impacting your ability to function during the day it is suggested to see a Doctor. Because proper sleep has such a profound impact on our health and well-being, an inability to sleep should be addressed and treated by a Doctor. In a sleep diary track when you go to bed, fall asleep, wake up, get out of bed, take a nap, exercise, drink alcohol, and drink caffeine. 

Source: CDC, NIH News in Health

Psychosis

Psychosis is defined as conditions that affect the mind with the individual having some loss of contact with reality. During this time, often referred to as a psychotic episode, the person’s thoughts and perceptions are disturbed and that person can have difficulty understanding what’s reality and what isn’t. Psychosis is a symptom of something greater, not its own disorder, and often begins when someone is in their late teens to mid-twenties. 

Before psychosis fully develops, a person will show changes in their behavior that should be taken seriously. Warning signs include decline in grades or job performance, new difficulties with concentration and thinking clearly, and paranoid ideas about others. Additional warning signs include socially withdrawing and isolating, overly intense new ideas or no feelings at all, decline in self-care and hygiene, difficulty identifying reality, and confused speech. 

Symptoms of psychosis include delusions, hallucinations, incoherent speech, depression, anxiety, sleeping problems, lack of motivation, and difficulty functioning. While psychosis can be a symptom of a mental illness such as schizophrenia or bipolar disorder, individuals do not have to receive a diagnosis of any kind. Other causes of psychosis include sleep deprivation, medical conditions, prescription medications, and the misuse of alcohol or other drugs. 

When seeking treatment for psychosis, early treatment is critical because it results in a better recovery. Although people with psychosis symptoms can become threatening or violent, they are more likely to harm themselves than another individual. Coordinated specialty care has been shown to be the best intervention strategy for those living with psychosis. Care includes individual or group psychotherapy, family support and education, medication management, supported employment and education, and case management. 

Source: National Institute of Mental Health

Mental Health Benefits of Nature

According to the 2016 Nielsen Total Audience Report, the average American spends more than 10 hours a day looking at screens whether that be a phone or computer. Sadly, this means that we are spending less time outdoors although there is a profound amount of evidence supporting the numerous benefits of being outside on a consistent basis. Dr. Lisa Nisbet studies connectedness to nature at Trent University in Ontario, Canada explains that research shows nature has benefits for both physical and psychological well being. The biophilia hypothesis argues that because our ancestors evolved overtime in wild settings while relying on the environment to survive, we have an innate drive to be connected with nature. 

Some of the more known benefits of being in nature include feeling happier, improving your supply of vitamin D, and strengthening your immune system. Studies continue to show that it doesn’t stop there, multiple studies have linked taking walks in nature to improved mental health, specifically depression. One study shows that 70-year-old participants who spent time outside daily had less complaints of common aging pains such as aching bones or an inability to sleep compared to those who do not spend time outside daily. Additionally, spending time outdoors lowers your heart rate which in return helps lower your levels of stress. Not only does spending time in nature lower stress, it also improves memory and concentration. The University of Michigan found that participants who took a memory test followed by walking in nature did 20% better than those who took the test but walked around the city after. 

Source: American Psychological Association, SelectHealth

How Trauma Affects The Brain

Traumatic experiences can lead to PTSD, depression, substance abuse, dissociation, personality disorders, and health problems. Our brains follow a specific path to normal development which can be interrupted and rewired when exposed to trauma, regardless of if we have been exposed once or multiple times. It’s important to note that trauma at different stages in life will have different effects on brain development. An example of this is the impact on the development that PTSD has on the brain. Symptoms of PTSD such as flashbacks and changes in memory are thought to represent the behavioral manifestation of stress-induced changes in brain structure as well as function. Acute and chronic changes in neurochemical systems can result from prolonged stress and impact specific brain regions that change the brain “circuits” that react to stress. 

Studies have shown that after traumatic stress has occurred there are alterations in memory function, the hippocampus, amygdala, and medial prefrontal cortex. When the amygdala, hippocampus, and prefrontal cortex are impacted by trauma it’s not uncommon for people to become more reactive, hypervigilant, and their past becomes the present. The reason the past becomes the present is because the hippocampus distinguishes between the past and present so when it is impacted by trauma it’s difficult for the hippocampus to know the difference between the traumatic event and just the memory of it. This means that triggers of the traumatic event are viewed as threats themselves in real time. 

When people experience trauma the brain works to suppress memories and impulse control as well as putting the individual in a state of strong emotional reactivity. Although trauma has a profound impact on the development of our brain, the changes are not irreversible. The human mind has the ability to adapt and neuroplasticity allows the brain to create new connections which rewires our brain to reverse the damaging effects of trauma. When we work to overcome and process trauma new pathways are created which increases the functioning of areas and strengthens connections. This can be seen when we are able to grow and change by learning something new. If you or a loved one has been exposed to trauma and are looking to rewire your brain in a healthier way, we at Perspectives Anew Therapy are here to help. 

Source: National Library of Medicine: National Center for Biotechnology Information, Whole Wellness Therapy.

Black History Month

Today marks the first day of Black History Month, an annual celebration of achievements by African Americans while simultaneously recognizing their profound role in United States history. Although United States presidents began appointing February as Black History Month in 1976, the celebration formally began in 1915 after half a century passed following the Thirteenth Amendment which abolished slavery. During the 1960s, in response to the civil rights movement, “Negro History Week” progressed into Black History Month on a majority of college campuses. President Gerald Ford officially appointed February as Black History Month in 1976 and told the public to “seize the opportunity to honor the too-often neglected accomplishments of Black Americans in every area of endeavor through our history.”  

Within the social work and mental health community, Janie Porter Barrett remains a name that is too often forgotten with her achievements being discredited. Mrs. Barrett was a Black female social worker who founded homes for incarcerated girls because during the 1800s and 1900s there was no separation from adults and children. After graduating college, Mrs. Barrett founded the Locust Street Social Settlement in 1890 which was the first settlement house for Black people in the United States. By 1902, a separate clubhouse facility was built that included opportunities for girls and boys to partake in athletic games in addition to “having more attractive homes, cleaner sidewalks, learning how to raise poultry successfully, learning to care and feed infants and small children and through the efforts of the house much has been done to improve the social life of the community.” 

By 1914, Mrs. Barrett and Mary-Cooke Branch Munford helped aid the purchase of a farm in Virginia that was used as a rehabilitation center for Black girls in trouble with the law. Prior to this rehabilitation center opening, Mrs. Barrett created a standard of care for dependent Black children who had been mistreated and abused. The program she established became a model for treatment services that social workers used to provide safe housing, medical care, and job training for unmarried young Black women and their children. Between the years of 1915 to her retirement in 1940, Mrs. Barrett successfully ran the Virginia Industrial School for Colored Girls which was viewed as a home rather than a prison. Activities within this school helped to build agricultural skills, household skills, and cleanliness. Those living at this school were sentenced to prison by local judges and because there were no foster homes for women of color, prison was the only alternative. Following Mrs. Barrnett’s death in 1948, the school was renamed the Janie Porter Barrett School for Girls to honor her legacy of care and support for the African American community. 

Source: History.com, VCU Libraries Social Welfare History Project

Love & Communication in Intimate Relationships

Love means something different to everybody, but the general definition is that love is accompanied by a special attitude with behavioral and emotional components that create a deep feeling of affection. There are six types of love we see in society which are nonlove, infatuation, empty love, fatuous love, romantic love, and consummate love. Before we can understand the six types of love, it’s important to understand what passion, intimacy, and commitment are. Passion fuels romantic, physical, and sexual feelings, however intimacy includes the sense of a bond that’s open to private conversations. Commitment is a cognitive aspect of love that must be carried out by all those involved in the relationship. 

Nonlove is defined as what most of us feel towards casual acquaintances while infatuation lacks intimacy and commitment but has passion. Empty love can be seen when there is commitment without passion whereas fatuous love has both passion and commitment without any intimacy. Romantic love contains both passion and intimacy but lacks commitment, however consummate love has all three components present and is the fullest kind of love that most people strive for but have difficulty sustaining. 

Psychologist John Lee, most known for Lee’s Styles of Loving, hypothesized that relationship success is influenced by the compatibility in styles of loving that develop over time. Lee further explained that success in loving relationships means that one has found a mate who shares a similar approach to loving with the same definition of love. Regardless of which style of loving you are, there are five known ingredients to a lasting, loving relationship. To start, self-acceptance and acceptance of your partner(s) is vital. Following this, showing appreciation to each other as well as commitment helps foster a loving relationship. Good communication, realistic expectations, and shared interest are vital as well as equality in decision making. Lastly, lasting relationships need the ability to face and deal with conflict that will arise. 

The characteristics of high quality relationships include supportive communication, companionship, sexual expression and variety, seeing your partner as your best friend, and maintaining frequent positive interactions. Sexual variety is important because it allows those within the relationship to talk about their desires, needs, and feelings while avoiding routine times and places.

Body Dysmorphic Disorder

Body dysmorphic disorder is defined as the inability to stop thinking about one or more noticed defects in your physical appearance that in reality are very minor or cannot be seen by others. Those living with this disorder fixate on their appearance by consistently looking in the mirror and seeking reassurance, both of which can be done for hours on a daily basis. The perceived flaw as well as the behaviors to fixate on one's appearance cause an enormous amount of distress and has a significant impact on the individual's ability to function throughout their daily life. Because the perceived flaw causes massive amounts of distress, many individuals living with this disorder will seek out cosmetic procedures to “fix” the defects. However, the satisfaction is usually temporary and after time the anxiety surrounding the flaw returns. 

Symptoms of body dysmorphic disorder include being preoccupied by a noticed flaw that cannot be seen by others or is minor, an intense belief that the defect is deformed, believing the flaw will have a negative impact on your appearance, and avoiding social situations. Additional symptoms include constantly checking yourself in the mirror, skin picking, trying to hide the perceived defect, comparing your appearance to others, seeking reassurance, perfectionist tendencies, and paying for cosmetic procedures with little satisfaction. The most common physical features individuals fixate on are their face such as their nose or acne, hair, breast size, muscle size, and genitalia. 

Those living with this disorder can suffer with low self-esteem, suicidal thoughts or behaviors, eating disorders, substance misuse, health problems, physical pain, and mood disorders as well as anxiety disorders. This disorder results from a variety of issues such as family history, negative experiences surrounding your body or self-image, and abnormal brain function as well as abnormal levels of serotonin. 

Anyone living with this disorder should seek treatment because it’s rare for the disorder to get better on its own and when left untreated can result in more symptoms and complications. The recommended treatment for body dysmorphic disorder is cognitive behavioral therapy as well as medication. Long-term treatment has been proven to prevent a relapse of symptoms associated with the disorder and in return reduces complications such as skin picking and anxiety. 

Source: Mayo Clinic

January: Self-Love Month

Self-love is a vital part of mental well-being and can be defined as appreciating oneself by partaking in activities that support our physical, psychological, and spiritual growth as individuals. Taking care of your needs, refusing to sacrifice your happiness to please others, holding yourself to high standards, and not accepting less than you deserve are prime examples of self-love. It’s important to note that self-love looks different to everyone and each individual should find what works best for them and adds joy and happiness to their life. 

When we practice self-love we also practice self-care which can be seen by listening to our bodies and taking a break when it’s needed instead of pushing ourselves to exhaustion. Putting your well-being before others means accepting who you are and what you require to be functioning at your happiest and healthiest self. In return, when we as individuals are functioning as our best self it can improve many aspects of our life such as self-esteem, relationships, and our mental health.

For some people, the thought of practicing self-love can be intimidating and scary, however this should not be the case! Self-love does not always include buying expensive things, paying for anything in general, or taking hours out of the day that you may not have. Self-love can be seen by practicing mindfulness, setting boundaries with yourself and others, getting proper sleep, and taking vitamins to support your overall health. 

Source: Brain & Behavior Research Foundation

Benefits of Couples Therapy

Couples therapy allows partners to recognize and resolve conflicts that are having an impact on their relationship. This form of psychotherapy and counseling is not only for couples enduring extreme problems, but also for those who require help navigating through their life and relationship. 

The most common benefits of couples therapy include improved communication skills, identifying the root cause of conflicts, encouraging acceptance, increasing shared support, and restoring both emotional and physical intimacy. Additionally, some benefits include resolving emotional detachment or avoidance, restoring emotional strength, improving relationship resilience, restoring trust, and providing an environment that allows partners to heal. 

Conflicts that are resolved during couples therapy can range from long-term distrust to new conflicts the couple has not endured yet. During sessions, the therapist will help their clients to identify and express their feelings about the relationship which in return helps to encourage self-awareness and personal growth. 

Anna Powers, LMFT, offers couples therapy here at Perspectives Anew Therapy and utilizes a range of therapeutic techniques during her sessions. The two main techniques used are Emotionally-Focused Couple Therapy and the Gottman Method, both will help Anna Powers and her clients increase relationship satisfaction and heal emotional injuries. If you would like to schedule a couples therapy session with Anna Powers give us a call today!

Source: HOPE Therapy Center

Mindful Breathing

Mindful breathing is a grounding technique used to work through unwanted feelings so that individuals can avoid becoming overwhelmed by their thoughts and feelings. This technique allows us to be present in the moment and not get caught up in our stress, anxiety, and negative emotions. In return, this betters our ability to concentrate which helps us avoid getting caught up in regrets, the past, or anxiety about the future. 

Research suggests all individuals practice mindful breathing for five minutes a day for at least one week, however evidence shows that mindfulness improves the longer this is practiced. Additionally, it’s vital to practice mindful breathing even when you’re not experiencing anxiety or stress. The reason for this is because individuals will have a better ability to manage their stress, anxiety, and negative emotions if they are used to mindful breathing in moments these feelings are not experienced. 

To practice mindful breathing, focus all your attention on your breath while inhaling and exhaling. This can be done sitting, standing, laying down, and with open or closed eyes. Put a hand on your belly and feel it expand and deflate with each breath. Breathe in for four seconds, hold four seconds, and exhale for eight seconds. Following the exhale, repeat verbally or mentally positive affirmations such as “I am safe in this moment.” Try not to get frustrated with yourself if you find it hard to focus, give yourself the time to refocus your attention without it resulting in negative emotions. 

Source: Greater Good In Action

Splitting: What It Is & How To Handle It

Splitting has become a popular term due to its association with Borderline Personality Disorder, however this cognitive distortion can impact anyone. Splitting is defined as only thinking in extremes such as your partner being perfect with zero flaws or they are evil. This can be described as all or nothing thinking or only thinking in black and white with no room for middle ground. Those who split can alternate between idolizing or devaluing a person while others may place the individual into a category of either good or bad. 

Splitting provides the individual with a sense of certainty, but in return it dismisses the middle ground or gray that is a more accurate depiction of reality. Examples of splitting include an opportunity being viewed without any risks or a complete fraud, science is either 100% accurate or 100% false, or your partner is an angel or evil. Symptoms include acting out, denial, passive aggressiveness, projection, and emotional hypochondriasis. Additional splitting behaviors include quickly cutting people out of your life, quickly judging others, anger outbursts, giving the silent treatment when not given what one wants, and plotting revenge on those viewed as bad or evil. 

It’s vital to note that those who split may not realize there is a healthier way to view people and the world around them because this is a defense mechanism used to protect the individual. For those who struggle with this cognitive distortion, help is available in many different forms. Seeing a therapist, recognizing splitting behaviors, developing coping mechanisms, and practicing emotional regulation can help reduce the use of this defense mechanism. Individuals who are unsure how to deal with others who split should try not to take it personally, set boundaries, and use “yes/and” statements such as “Yes I do not agree and I still care about your opinion.” 

Source: The Wellness Society

Trauma Bonding

Trauma bonding is defined as a psychological response to abuse in which the victim develops an unhealthy bond with their abuser. This occurs because the victim develops sympathy for their abuser which is then reinforced by cycles of abuse, devaluation, and positive reinforcement. When abuse is being alternated with kindness and intimacy it causes extreme confusion for the victim. Many abusive relationships start off as affectionate with assurance of love only for abuse to later begin. At this point, the victim is typically confused while the abuser promises to change, apologizes, or makes an excuse for the abuse. 

Manipulation usually works for abusers because the victim remembers the “early days” and believes that person will come back. An example of a trauma bond would be a child and their abusive parent, the hostage and their kidnapper, and members of a cult and their leader. Trauma bonding is able to occur because of attachment, dependence, the freeze response, certain hormones, and cycles of abuse. Signs that indicate a trauma bond are cyclical nature of abuse, power imbalance, a lack of feelings towards your partner with an inability to end the relationship, fixating on the “good days,” and making excuses for the abusers actions. Additional signs include covering for the abuser, distancing yourself from those who call out your abuser, becoming hostile if others try to intervene, and a reluctance to break the bond. 

Trauma bonding can occur in many different scenarios such as domestic abuse, child abuse, elder abuse, exploitative employment, incest, human trafficking, religious extremists or cults. This bond will develop when the victim feels a sense of danger from their abuser, experiences harsh treatment with short periods of kindness, is isolated from others, and believes they cannot escape. 

To break a trauma bond victims should focus on the present in order to avoid attaching onto a sense of hope that the abuser will change and collect evidence. Additionally, victims should practice positive self-talk because abuse lowers self-esteem and taking care of oneself can reduce the desire to turn to the abuser for comfort. If you or a loved one find yourself in a trauma bond we at Perspectives Anew Therapy are here to help you. For immediate help, please call the National Domestic Violence Hotline at (800) 799-7233. 

Unresolved Grief

Unresolved grief, also referred to as complex grief, is very different from normal grief. Unresolved grief lasts much longer than normal grief, it’s more severe, worsens over time, and impacts an individual’s ability to function in their day-to-day life. This form of grief tends to impact those with low self-esteem, those who feel guilty about the loss, and those who struggle with their feelings towards the deceased. In addition, unresolved grief greatly affects those who received news about an unexpected, violent, or not readily recognized loss such as a miscarriage. Risk factors of unresolved grief include but are not limited to high stress, lack of social support, trauma, and being the caregiver for the deceased individual. 

Many individuals living with unresolved grief tend to avoid or refuse to acknowledge the loss of the person, however this delays the healing process and leads to complex grief. Symptoms of unresolved grief include sadness not improving over time, memories becoming painful, relationship fears, emptiness, fatigue, digestive issues, avoidance, unwillingness to talk about the loss, and anxiety. Additional symptoms include obsessing over the person they lost, isolation, extreme anger, self-destructive behaviors, criminal behavior, panic attacks, and suicidal thoughts. 

If you or a loved one is living with unresolved grief, Perspectives Anew Therapy offers grief therapy to help those hurting finally heal. Grief therapy focuses on understanding reactions to grief as well as symptoms, utilizing cognitive behavioral techniques, role playing imagined conversations, and exploring happy memories. Additionally, grief therapy helps people adjust to the loss by improving coping skills, learning how to safely process and express emotional reactions, and re-establish relationships valued by the individual. 

Source: Eddins Counseling Group

Transgender Awareness Week

During the week of November 13 - November 19, Transgender Awareness Week is celebrated to help raise awareness about transgender people and identify issues members of the transgender community face. This is done by transgender people and allies educating the general public, sharing stories, and advocating for the end of prejudice, discrimination, and violence that has a profound impact on the community. 

A 2021 Gallup poll reported that 68% of Americans believe they have never met someone who is transgender. This indicates that most people are being educated on transgender people through a misrepresented media which influences public perceptions and policy towards the community. However, the same poll found that 50% of Americans younger than 30 years old know someone who is transgender. This is because in recent years younger people are more likely to have a friend or family member who identifies as transgender in addition to 20% of Gen Z reporting they are part of the LGBTQ community. 

It’s vital for allies and the general public to see more transgender representation, stories, and accurate information to fight off the anti-transgender backlash that the country is facing. TV shows that share trans stories and/or have transgender actors include Pose, First Day, Veneno, Sense8, Supergirl, Billions, and The L Word: Generation Q. Movies that share trans stories and/or have transgender actors include The True Adventures of Wolfboy, The Craft: Legacy, Lingua Franca, Real Boy, The Trans List, Call Her Ganda, and Kumu Hina. 

Although Transgender Awareness Week happens once a year, we at Perspectives Anew Therapy celebrate and advocate for the transgender community year round. Our owner, Stephanie Peyton, is certified in providing quality healthcare to the transgender community. Additionally, Anna Power is a Safe Space provider for the LGBTQIA+ community and Kimbri Johnson advocates for the LGBTQIA+ community. Lastly, Maryam Archer is a Safe Space provider for the community in addition to spearheading the first LGBTQIA+ peer support group for Baptist Medical Center Jacksonville. 

Source: GLAAD

Trauma-Focused Cognitive Behavior Therapy

Trauma-Focused Cognitive Behavior Therapy, or TF-CBT, helps people recognize and understand how traumatic experiences impact a child’s mental, behavioral, emotional, physical, and spiritual well-being. This form of therapy analyzes how trauma shapes an individual’s emotional and behavioral responses throughout life. In return, TF-CBT provides children with skills to help understand, cope, and process memories and emotions related to their traumatic experiences. The goal of this therapy is to have the child create healthier adaptive responses relating to the trauma they endured. 

TF-CBT is a short-term treatment model that has the ability to improve a variety of different trauma-related outcomes within 8-25 sessions with both the child/adolescent and guardian present. While this form of therapy is helpful in treating a PTSD diagnosis and symptoms it’s also useful in helping treat anxiety, cognitive and behavioral problems, and improves the guardian’s distress about the child’s trauma. This results in the guardian understanding the child’s experiences, creating effective parenting skills, and supporting better interactions with the child.

Benefits of this therapy include re-establishing safety, identifying triggers, developing healthy coping skills, decreasing traumatic stress symptoms, and practicing trauma processing. A TF-CBT therapist will have activities centered around the child’s age and experiences in addition to creating activities to address the memories associated with the trauma. All activities will be tailored to the child’s sensitivities surrounding their trauma as well as utilizing relaxation techniques during the session.

At Perspectives Anew Therapy, all four of our clinicians are certified in TF-CBT to help assist any children or adolescents in need of overcoming their trauma. Contact us today to set up an appointment with any of our therapists.

Sources: Center for Child Trauma Assessment, Services & Interventions. TF-CBT Therapist Certification Program

Dialectical Behavior Therapy

DBT is derived from cognitive behavioral therapy (CBT) and aims to teach people ways to live in the present moment and cope with stress in healthier ways. Additionally, DBT helps individuals learn to better regulate their emotions as well as improving relationships with others. This form of therapy gained popularity in recent years by helping treat those living with borderline personality disorder (BPD) but it’s also useful in treating eating disorders, substance use disorders, PTSD, and bipolar disorder. Not only that, DBT has been found to be useful in helping those struggling with generalized anxiety disorder, major depressive disorder, OCD, and suicidal behavior. 

This form of therapy can be done individually or in a group format. Another way this therapy can be provided is through phone coaching, or patients having the ability to call their therapist between sessions. This is an option for those who may find themselves in a troublesome situation and would like guidance from their therapist. 

There are four core models used to teach critical skills through this therapy which includes core mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation. Core mindfulness teaches individuals to focus on the present moment while simultaneously focusing on one thing without judging yourself or others. Distress tolerance is used during stressful situations to help teach acceptance over things you do not have control over. This in return helps improve problem solving, increase one's mood, reduce self-harming behavior, and learn to utilize self-soothing techniques. Interpersonal effectiveness helps people form healthy relationships while caring for oneself whether that be navigating conflicts better or stating what you need. Lastly, emotional regulation helps individuals clearly define the emotions they are experiencing without judging themselves. 

If you are someone who feels empty or hopeless, experiences difficulty handling their emotions, or has a specific mental health condition DBT helps treat, let us at Perspectives Anew Therapy guide you through your healing journey. With three different clinicians certified in DBT on site the possibilities are endless. 

Anxiety Attacks vs Panic Attacks

Although there are similarities between anxiety and panic attacks there’s major differences between them that are important to know. Anxiety attacks are triggered by stressors with a gradual build into the anxiety attack. On the other hand, panic attacks happen unexpectedly and quickly with fear occurring without any obvious dangers. When experiencing anxiety our mind says “I’m worried about what might happen,” which is followed by tension and general avoidance. However, when people are in fear their mind says “I’m in danger,” which in return causes an increased heart rate and desire to escape. 

Symptoms of anxiety attacks include a gradual build up of rapid breathing, sweating, increased heart rate, nervousness, gastrointestinal problems, and difficulty controlling worry. Panic attack symptoms come on immediately and out of the blue with symptoms being nausea, irregular heartbeat, sweating, dizziness, shaking, disorientation, and difficulty breathing. It is important to note that some panic attacks can be expected such as an individual who struggles with claustrophobia finding themself in a cramped space. In this scenario, although the panic attack would still occur immediately instead of gradually, someone who suffers from panic attacks and claustrophobia may anticipate a panic attack. 

The Comprehensive Learning Theory of Panic Disorder states that panic attacks become associated with initially neutral internal and external cues through a conditioning process. What this means is that panic attacks are likely conditioned to react to certain internal cues. Anxiety sensitivity is thought to predict the development of panic attacks as well as the onset of other anxiety disorders. 

There are many treatment options available to help those who struggle with panic attacks or anxiety attacks. Seeing a therapist who specializes in this specific field is an incredible first step. Medication can be prescribed, however research shows that acupuncture is also effective in helping reduce these attacks. In addition, doing yoga, exercising, limiting alcohol consumption, and getting enough sleep can help reduce attacks.

Stress Management

To fully understand how stress impacts our mind and bodies, it’s essential to know what stress is. Stress is defined as challenges to our physical and emotional well-being that exceeds our coping abilities and effects that are created by a stressor. Although trauma overwhelms an individual's ability to cope, stress doesn’t necessarily overwhelm a person. Once stress has been introduced to the body, the sympathetic-adrenomedullary system and the hypothalamus-pituitary-adrenal system act immediately. 

Predispositions to stress include one's perception of the stressor, stress tolerance, and a lack of external resources and social support. Having proper stress reduction and management techniques are essential for all individual’s health. When stress starts to become chronic there are many negative symptoms that may occur which only fuels the stress. Dissociating, feeling lightheaded, clenching your teeth, hair loss, increased sensitivity to pain, and reduced fertility are a few symptoms. In addition, individuals may experience hot flashes, ringing in the ears, bloating, joint pain, headaches, and a weakened immune system. 

Because prolonged stress has such a negative impact on humans, stress management techniques provide opportunities to take back control of one’s life. Accepting that some events are out of our control, time management, seeking social support, and reducing tobacco, alcohol, and drug consumption will all reduce stress. Exercise such as running, swimming, and dancing help reduce stress while improving sleep in return. Lastly, making sure that you are eating healthy is vital to stress. Always be sure that each day you have the proper amount of vitamin c, magnesium, and omega-3 fatty acids in your food or vitamins so that the body is ready to process stress. 

Feeling stressed is natural, but allowing the stress to become chronic and consume one’s life is extremely unhealthy. One of the best stress management techniques is seeking professional help when you’re unsure how to cope. As always, we at Perspectives Anew Therapy are here to guide our clients through stressful times and help them overcome these intense feelings. 

Chronic Pain & Mental Health

Studies have shown that chronic pain and mental health disorders typically occur together due to a reduced quality of life. Many individuals suffering from chronic pain experience anxiety and depression, additionally chronic pain and mental health problems tend to exacerbate each other. Those living with chronic pain are at an increased risk for opioid dependency, cognitive impairments, difficulty caring for oneself, and activity limitations. 

One example of the link between chronic pain and mental health is the wellbeing of those living with multiple sclerosis (MS). Studies have shown those living with MS are twice as likely than those without MS to be diagnosed with major depressive disorder, generalized anxiety disorder, panic disorder, and OCD.  In addition, some individuals living with MS experience the pseudobulbar affect which is defined as “pathological laughing or crying.” This is seen in 10% of people living with MS. 

Any individual living with chronic pain should receive treatment for the cause of their pain in addition to any mental health problems they are starting to endure. There are therapeutic approaches that help to relieve both mental health problems and chronic pain, additionally primary care physicians should actively check on the mental health status of any patient living with chronic pain. 

If you or a loved one is living with chronic pain as well as mental health problems, there is help available. Psychotherapy, stress-reduction techniques, antidepressant medications, and pain rehabilitation programs are a few of the treatments available to increase one's quality of life. As always, treatment should be patient-centered and meet the needs and goals of each individual patient. 

Sources: American Psychiatric Association, Mental Health America

Accelerated Resolution Therapy

Accelerated Resolution Therapy, or ART, helps to reprogram how traumatic or troubling memories are stored in the brain in order to no longer trigger physical and emotional reactions. This form of psychotherapy has been shown to improve the wellbeing of clients within one to five sessions with a trained ART therapist. Anxiety, depression, panic attacks, OCD, PTSD, substance abuse, family issues, sexual abuse, codependency, dyslexia, and phobias are just a few of the mental health probelms and traumas this psychotherapy has been proven to be useful in. 

The job of an ART therapist is to guide their client through the process so they can move beyond the painful experiences they are stuck in. This allows clients to grow and see positive changes in their lives. ART uses an eye movement technique called voluntary memory/image replacement to change how negative images, traumas, or mental health problems are stored in the brain. This results in traumas, images, and mental health problems no longer being able to trigger strong emotional and/or physical reactions. The best part about this psychotherapy is that clients do not have to talk about their difficulties with their therapist in order to properly recover. 

The core techniques of ART utilize evidence-based PTSD treatment to incorporate a combination of different techniques in specific and useful ways. An ART therapist is able to use this form of psychotherapy with other therapies and medical treatments as well as allowing the client to be in control. In addition, medication is not required for this therapy, however if a client is already on medication ART can still be used. Clients should not worry about having to intentionally recall traumatic memories between sessions and should always know they are in control of what information they would like to share. 

If you or a loved one is searching for an ART therapist, we at Perspectives Anew Therapy would love to offer our services and provide a safe space for you to heal.

Source: Acceleratedresolutiontherapy.com