I sense that most of us are aware that our brain, especially the rational part (i.e., prefrontal cortex) does not reach full development until age 25 or so, which implies, by default that until that age, we tend to operate more from the emotional parts, such as the amygdala. And, as our brains develop, the connections between the two (emotional and rational) centers are still developing as well. What we may not be so aware of is the impact of childhood trauma on such connections. We also may not be fully aware of many of the situations that are now understood to be traumatizing to children.
Let me start with the latter. Extensive research has been ongoing since the original group of participants were recruited for the Adverse Childhood Experiences Study between 1995 and 1997 in California. Although the study ended in 1997, most states continue to collect such information through the Behavioral Risk Factor Surveillance System. The information collected focuses on child abuse and neglect and other household challenges, including intimate partner violence, substance abuse and mental illness in the household, parental separation or divorce, and if a household member was incarcerated. This research has resulted in the inclusion of a new diagnosis of Complex posttraumatic stress disorder, also referred to as developmental PTSD, within the International Classification of Diseases, 11th Edition, recently officially endorsed by WHO’s World Health Assembly and set for implementation outside of the US in 2022.
This is a HUGE step forward in identifying the underlying cause of most challenging symptoms to mental health, including anxiety and depression, and how these symptoms link to most chronic physical diseases, such as heart disease and cancer! I have been known to say we don’t need a Diagnostic and Statistical Manual (DSM) of Mental Disorders, we simply need The Book of Trauma. When we all can embrace the idea that there is nothing wrong with us and instead can understand it is what happened to us when we were little that makes it so difficult to live a life full of joy and meaning today, there will no longer be any stigma to seeking support and we can begin the process of healing by shedding the shame and suffering we have been carrying.
Now to expand on the awareness of the impact such developmental PTSD has on the growing connections between the emotional and rational parts of a child’s brain. When we are little and presented with trauma (as defined above), the emotional input to the brain is overwhelming to the point where we only ‘feel’ and are unable to ‘think’ because the developing rational part of the brain is hijacked by the emotional part, cutting off the connections that encourage a more balanced perspective. The most familiar and natural fear responses of ‘fight or flight’ in many cases may not be an option for children. Therefore, the ‘freeze’ response may be the most accessible, especially in young children. The freeze response is used when the presenting danger cannot be escaped or beaten down, and if either were to be attempted, might actually increase the risk of harm. The freeze response is a survival response that encourages stillness and silence to avoid being seen and offering a mental escape instead. What this normal response to danger also does is narrow the range of emotional awareness to flavors of fear and shuts down the development of a more diverse range of emotions, including engagement, joy, comfort, confidence, empowerment and enthusiasm. When the freeze response helped us to survive the traumas of our childhood, it also stunted our emotional intelligence (aka alexithymia), locking us in a world where danger lurks around every corner, even as adults.
So what can we do to unlock the door to the fear chamber and open it up to a safer, more peaceful existence? In order to facilitate improvements in trauma-specific symptoms, such as anxiety, depression, dissociation, impulsivity, and interpersonal problems, emotions need to be welcome to express themselves. Working with a therapist that embraces the intelligence of emotions, through perhaps using Emotionally-focused therapy, can address the emotional challenges associated with alexithymia and thus, begin to resolve issues of childhood trauma.
To read a little more of the research on how working with emotions heals childhood trauma, click on the link below:
Connect with Your Inner Source of Peace
/in Events/by Linda2020 Monthly Film Viewing and Reviewing Parties
/in Events/by LindaCome join the party on the last Sunday of each month starting in February, 2020!
Doors will open at 6:30 pm so that you can get some popcorn and hot tea before the movie starts. Doors will close when the movie starts at 7 pm.
After each movie, a discussion will be facilitated so consider bringing a journal to take note of what you took away from the film or what you learned from other film critics.
5 Intention-setting Ideas to Honor Our Achievements
/in Newsletter/by LindaThe Season of Harvest is Upon Us – Let’s Celebrate!
I had the pleasure of visiting the Kripula Center for Yoga and Health in Massachusetts for a day recently and participated in creating this sand mandala (below) or sacred cosmogram with a compassionate community of others raising awareness of something larger than each of our small worlds. It was a reminder of the impermanent nature of all things – including ourselves.
As we move deeper into the Fall season, Mother Earth and her beautiful nature begin to remind us that we are all shapeshifters. When we are conceived and born into this incarnation, it is the infinite universe manifesting into a finite human form. And what we have to always keep in mind is that this incarnation is temporary, transitory and will ultimately shift us back into the infinite universe. When we can truly embrace that, by divine design, we are all simply passing through this human experience, constantly in flux, growing, changing, transforming, we open our hearts up to embracing every moment as an opportunity to celebrate our lives.
So let this change in season, when nature offers its last harvest for the year before its annual shapeshifting where it begins to pull back within itself, shedding its last fruits, flowers and leaves, slowing its growth down, and turning brown and as the breezes begin to cool down, encourage us to honor the abundance in our lives by celebrating.
Below are some intention setting ideas to honor our personal experiences of shapeshifting by acknowledging, sharing and celebrating our own achievements:
Vision Board Playshop to Support Your New Year Intentions!
/in Events/by LindaRegistration for this event is required as space is limited. If interested, Please make sure to reserve your spot by either calling (657) 204-6262 or emailing me at linda@sanctuary4compassion.com soon!
Might integrating trauma-informed yoga into group psychotherapy be helpful in healing and health?
/in Yoga/by LindaAs a trauma-informed yoga teacher and holistic psychotherapist, I’m always on the outlook for new ways to integrate these two (East meets West) healing modalities, better supporting the alignment of the body, mind and soul (think spirituality). Research continues to emerge in support of integrating both with positive effects. As we continue to expand our understanding, we are learning that treating the mind (psychotherapy) separately from the body (yoga) limits the healing benefits. Just as we are learning that treating the body (medical health) without considering the mind (mental, emotional health) limits healing. Yet, as I have written about in a previous Blog, there are many yoga style options.
What makes trauma-informed yoga different? A central tenet of such an approach is choice. As such, the language used to guide students is specific to creating a choice-based environment and reminds them that they are always in control of their practice. Certain words are used to empower participants to make choices that feel comfortable and invite a more gentle compassionate approach. The teacher’s role is to be a supportive and non-judgmental presence. They are aware of how their own movements and interactions are perceived, demonstrating predictability and consistency to create and maintain safety. In maintaining such healthy boundaries, they model those boundaries, which includes no physical assisting as such assisting may be triggering to someone recovering from trauma. Trauma-informed teachers ‘invite’ participants to draw their awareness to the sensations in their bodies to guide them in their choices of shapes and timing of their movements, not ‘tell’ them what to do and when. Even the guidance around how to breathe in such a class is a suggestion to find a supportive breath that invites comfort. So no focus on holding the breath is offered. If you are interested in reading more about trauma-informed yoga, I would suggest checking out Zabie Yamasaki’s website here.
Trauma-informed yoga is new. In fact, in 2017 the Trauma Center’s trauma sensitive yoga (TCTSY) became the first dedicated yoga program in the world to be listed as an evidence-based program/practice of psychological trauma. So how excited was I to read the emerging research on integrating trauma-sensitive yoga into group psychotherapy for at-risk groups, such as survivors of intimate partner violence.
What this research suggests is that it may not only have positive effects for clients in Group Therapy, but also for the care providers! If you would like to read more about this research, click the box below:
Is direct neurofeedback safe and effective for depression when pregnant?
/in Neurofeedback/by LindaI believe most of us want to do what is best for our health, such as eating well, exercising, getting enough sleep and staying connected with friends and family and I imagine maintaining our health and wellbeing takes another step up on our list of priorities when we think about getting (or are) pregnant. If we smoke, we might consider stopping. If we drink alcohol, we again might consider stopping. However, if we experience a mood imbalance (think anxious and/or depressive symptoms), do we consider stopping any medications we are taking that are currently supporting our experience of more balance in our moods? And what happens if we begin to experience some of these symptoms for the first time during our pregnancy, do we consider taking medications while pregnant or try to tough it out?
It is not uncommon for physicians to encourage women to stop such mood management medications as the side effects can be premature birth and low birth weight, similar to the impacts of smoking and drinking during pregnancy. Where does this leave moms-to-be that are either taking such medications or might experience antenatal anxiety and/or depression? There is research that shows babies have higher levels of the stress hormone cortisol when moms experience untreated depression, which increases the risk of that baby developing anxiety, depression, and other mental and behavioral challenges later in life. So it is well known that depression in pregnancy negatively affects both mom’s and her baby’s health, so is there any other option?
A recent pilot randomized controlled research trial shows hope for a non-invasive, non-medication brain stimulation treatment option, specifically transcranial direct current stimulation (tDCS), also referred to as direct neurofeedback. The results of this trial reflect the feasibility and acceptability of such an option along with encouraging preliminary effectiveness and no serious adverse (i.e., side) effects in this under-treated population. The effects even lasted a month after delivery! The results of this pilot study supported the next step to a definitive random controlled trial to evaluate tDCS for antenatal depression.
If you might be interested in reading more about this treatment option, either for yourself or someone you know that is struggling with such a decision, please click on the link below to learn more:
5 Intention-setting Ideas for Self-care in Chaotic Times
/in Newsletter/by LindaIt is so difficult to not be affected by what is happening in the world, especially when we are deeply aware of how interdependent and connected we all are. We can feel small, scared, overwhelmed and helpless in such times of chaos. We might think to ourselves “What can I do, I am only one person and this is so much more than I can fix by myself.” Yet action, even the smallest of steps, is the antidote to such feelings and supports the flow of love and healing back out into the world!
One of the quotes by the Dalai Lama that might support our efforts to take some small action this month is “World peace begins with inner peace”. September is also National Yoga Month, which might just be an ideal time to consider trying one of the intention-setting ideas for self-care to cultivate inner peace when chaos presents itself:
Do emotions have a role in healing childhood trauma?
/in Talk Therapy/by LindaI sense that most of us are aware that our brain, especially the rational part (i.e., prefrontal cortex) does not reach full development until age 25 or so, which implies, by default that until that age, we tend to operate more from the emotional parts, such as the amygdala. And, as our brains develop, the connections between the two (emotional and rational) centers are still developing as well. What we may not be so aware of is the impact of childhood trauma on such connections. We also may not be fully aware of many of the situations that are now understood to be traumatizing to children.
Let me start with the latter. Extensive research has been ongoing since the original group of participants were recruited for the Adverse Childhood Experiences Study between 1995 and 1997 in California. Although the study ended in 1997, most states continue to collect such information through the Behavioral Risk Factor Surveillance System. The information collected focuses on child abuse and neglect and other household challenges, including intimate partner violence, substance abuse and mental illness in the household, parental separation or divorce, and if a household member was incarcerated. This research has resulted in the inclusion of a new diagnosis of Complex posttraumatic stress disorder, also referred to as developmental PTSD, within the International Classification of Diseases, 11th Edition, recently officially endorsed by WHO’s World Health Assembly and set for implementation outside of the US in 2022.
This is a HUGE step forward in identifying the underlying cause of most challenging symptoms to mental health, including anxiety and depression, and how these symptoms link to most chronic physical diseases, such as heart disease and cancer! I have been known to say we don’t need a Diagnostic and Statistical Manual (DSM) of Mental Disorders, we simply need The Book of Trauma. When we all can embrace the idea that there is nothing wrong with us and instead can understand it is what happened to us when we were little that makes it so difficult to live a life full of joy and meaning today, there will no longer be any stigma to seeking support and we can begin the process of healing by shedding the shame and suffering we have been carrying.
Now to expand on the awareness of the impact such developmental PTSD has on the growing connections between the emotional and rational parts of a child’s brain. When we are little and presented with trauma (as defined above), the emotional input to the brain is overwhelming to the point where we only ‘feel’ and are unable to ‘think’ because the developing rational part of the brain is hijacked by the emotional part, cutting off the connections that encourage a more balanced perspective. The most familiar and natural fear responses of ‘fight or flight’ in many cases may not be an option for children. Therefore, the ‘freeze’ response may be the most accessible, especially in young children. The freeze response is used when the presenting danger cannot be escaped or beaten down, and if either were to be attempted, might actually increase the risk of harm. The freeze response is a survival response that encourages stillness and silence to avoid being seen and offering a mental escape instead. What this normal response to danger also does is narrow the range of emotional awareness to flavors of fear and shuts down the development of a more diverse range of emotions, including engagement, joy, comfort, confidence, empowerment and enthusiasm. When the freeze response helped us to survive the traumas of our childhood, it also stunted our emotional intelligence (aka alexithymia), locking us in a world where danger lurks around every corner, even as adults.
So what can we do to unlock the door to the fear chamber and open it up to a safer, more peaceful existence? In order to facilitate improvements in trauma-specific symptoms, such as anxiety, depression, dissociation, impulsivity, and interpersonal problems, emotions need to be welcome to express themselves. Working with a therapist that embraces the intelligence of emotions, through perhaps using Emotionally-focused therapy, can address the emotional challenges associated with alexithymia and thus, begin to resolve issues of childhood trauma.
To read a little more of the research on how working with emotions heals childhood trauma, click on the link below:
5 Intention-setting Ideas for Celebrating Happiness Happens Month
/in Newsletter/by LindaStarting from the humble beginnings of celebrating happiness on Admit You’re Happy Day on August 11, 1999, Happiness Happens Month is now a whole month dedicated to celebrating what makes you happy!
This movement is founded in the belief that what you focus on grows – energy flows where attention goes! Understanding that humans are born wired for connection, it is also rooted in the science that emotions are contagious, especially when we embrace our innate ability to feel empathy for others.
And since summer is typically a time to slow down a little and have some fun, I thought I might offer some ideas to celebrate such a noteworthy effort and invite happiness into focus:
Can practicing Yoga Nidra improve academic performance?
/in Yoga/by LindaWhen I was in college way back when, I remember hearing about the research that suggested when students nap during studying, they remember more about what they were studying or in other words, students improved their memory retention. This research flew in the face of what I observed most students doing instead – pulling all-nighters before exams. However, I always thought about it when I found myself napping on the weekends while reading my textbooks or writing papers as it made me feel less guilty about nodding off. Flash forward thirty years and now the research is showing that practicing Yoga Nidra (yogic sleep or sleep of the yogis) can improve academic achievement.
Yoga Nidra has been referred to or described as deep relaxation, sacred rest, nirvana, an altered state of consciousness, psychic sleep, a meditation practice, and/or resting in awareness. No matter how it is referred to, Yoga Nidra is a guided awareness practice that has the effect of supporting the parasympathetic nervous system, which is the part of our autonomic nervous system responsible for rest and digestion. When practiced, the physical body is positioned in a comfortable, supine position, supported by blankets and pillows to provide comfort and the awareness of the mind is directed away from thoughts and guided to focus on the body, breath, senses, emotions and even imagery.
By supporting the parasympathetic nervous system, balance is invited into the body and mind with the effect of creating greater access to all parts of the brain and, thus, facilitating the digestion of our external experiences, such a learning something new. Although the research findings indicate that practicing Yoga Nidra reduces stress levels and improves academic achievement, it is not clear if these findings are a result of increasing cognitive functioning, including attention, learning and memory, or as a result of increasing emotional regulation, or a combination of both. Regardless of the mechanism, this research offers a powerful tool to not only students, but to teachers, the educational system and its entire support structures.
For more information on the beneficial impacts of Yoga Nidra on academic performance, click on the links below: