Somatic Interventions in Trauma Treatment

Trauma, anxiety, and depression can manifest as physical symptoms such as headaches, gastrointestinal issues, sensitivity to light, or any number of inflammatory conditions. Within an integrated health and wellness program, somatic (from the Greek sōmatikos, meaning “of the body”) interventions may help people gain insights about the relationship between physical ailments and emotional help. Equipped with this information, they can often find relief and improve their quality of life.

Unlike talk therapy, which engages the mind to heal trauma, somatic interventions encourage individuals to pay attention to the inner signals of the body. This might include tracking muscular tension, paying attention to the breath, or noticing physical postures during moments of emotional distress.

Learning the language of the body helps cultivate a mind-body connection that can generate a deep sense of well-being, as well as a greater capacity to endure discomfort. Somatic interventions can also contribute to an actual rewiring of the brain by interrupting thought patterns and narratives.

The term “somatic” encompasses a range of therapeutic techniques that treat the mind and body together. The practice relies on the belief that a traumatic event can “lock” negative emotions in the body. During a car accident or abusive relationship, the nervous system must operate in survival mode, releasing catecholamines such as epinephrine and norepinephrine to confront the threat.

The nervous system can become stuck in this survival state, even after the actual threat has passed. In this state of arousal, the body has higher levels of stress hormones, which can increase blood sugar and blood pressure, as well as weaken the immune system.

In addition to manifesting as physical symptoms, an aroused nervous system can contribute to negative thought patterns. An individual may develop persistent beliefs such as “I will never succeed” or “I am a bad parent.” Stored in the body, these thoughts can emerge during new stressful experiences.

Chronic pain is a common complaint among individuals who have been diagnosed with post-traumatic stress disorder (PTSD). Even though the original physical threat is no longer present, people continue to experience strong physical and emotional reactions to stimuli.

Utilizing mind-body techniques such as breathing, body movement, dance, or meditation, a somatic therapist may help a person release built-up tension to experience relief. In one study, patients with a diagnosis of PTSD participated in “somatic experiencing,” which involves thinking about traumatic events under the guidance of a therapist.

As they experienced high levels of stress and arousal, they learned body awareness techniques to help identify and diminish these feelings in the body. Participants in the study experienced significant reduction in depression and PTSD symptoms.

A 2014 review of 24 studies evaluated the efficacy of eye movement desensitization and reprocessing (EMDR), a type of somatic intervention that utilizes bilateral stimulation to reduce negative emotions associated with trauma.

An EMDR therapy session involves a therapist moving their fingers back and forth in front of a patient’s face, asking the patient to follow the movements while recalling a disturbing event. The biological mechanisms associated with rapid eye movement (REM) allow access to deeply stored memories and associations. The therapist then guides the patient toward more positive thoughts. In the review, 70 percent of studies showed that EMDR worked better than cognitive behavioral therapy (a type of talk therapy) to produce positive effects on trauma.

Additional somatic interventions include body awareness (which encourages patients to locate tension within the body) and grounding (which invites the person to feel the support of their feet on the ground to soothe the nervous system). Therapists may also teach sequencing techniques, allowing the individual to pay attention to the feeling of tension leaving the body, one location at a time.

from WordPress https://ift.tt/wfJ9mpi
via IFTTT

A Brief Overview of Acceptance and Commitment Therapy

Developed by University of Nevada psychology professor Steven C. Hayes in 1986, Acceptance and Commitment Therapy (ACT) encourages people to learn to accept and endure painful experiences, rather than escape or avoid them. Rooted in Hayes’ early work, which focused on the influence of language and thought on internal experience, ACT acknowledges that pain and suffering are not only inevitable, but essential. Instead of trying to avoid what causes fear, he encourages individuals to practice self-compassion.

When confronted with compassion, suffering can become a source of meaning and fulfillment. ACT is essentially a form of behavioral therapy that encourages psychological flexibility, allowing individuals to experience challenges without fear or resistance.

By confronting difficult experiences head-on, practitioners can increase their sense of self-acceptance. Combined with mindfulness-based therapeutic interventions, ACT has proven clinically effective in the treatment of conditions such as depression, anxiety, substance use disorder, and obsessive-compulsive disorder.

ACT aims to empower people to accept events and circumstances that are outside their control while committing to life-enriching actions. The intervention combines acceptance and mindfulness strategies with commitment and behavior change strategies to cultivate psychological flexibility. This strategy runs counter to popular ideas that hard work and right action can help people control their experiences.

The therapeutic framework for ACT involves six core processes. First, individuals must practice acceptance. Instead of denying or avoiding painful emotions, they must choose to allow unpleasant experiences to exist. Acceptance is not a goal, but rather an active choice.

Next, participants engage in cognitive defusion, which aims to decrease fixation on negative thoughts and experiences. By surrendering to what is, they can take away a negative event’s power to dominate their thoughts. The third core process of being present ties into this step, encouraging the person to maintain awareness of the present moment, without judging or trying to change it.

Self as context teaches that an individual’s identity comprises more than what happens to them, and that each person has a “self” outside their current experience. The fifth process (values) invites the person to consider their deepest principles. ACT then provides tools to help them bring their lives into alignment with these values. Finally, the committed action process guides practitioners in taking action. Once they are aware how their behavior choices affect their emotions, they can implement positive changes.

Like other behavior-based therapies, ACT focuses on acceptance instead of avoidance. During an ACT session, a therapist will help a person apply these six core processes to everyday life. For example, the therapist may implement mindfulness exercises that identify unpleasant sensations in the body. Instead of learning to “fix” these problems, the practitioner can spend time observing without judging.

A therapist may also guide a person in noticing where their actions did not align with their values, or may help them separate their sense of self from negative thoughts and feelings. Between sessions, the therapist may assign homework exercises to help individuals develop a healthy, non-judgmental awareness of memories or thoughts.

Because it aims to reduce the struggle to control anxious thoughts and encourages involvement in meaningful activities that align with chosen values, ACT has shown promise in improving the symptoms of generalized anxiety disorder (GAD). ACT has proven particularly beneficial for older adults with GAD.

from WordPress https://ift.tt/zd2O8Qq
via IFTTT

The Importance of Self-Regulation for Adolescents and Young Adults

Self-regulation refers to the ability to understand and manage behaviors and responses to stimuli. While self-regulation develops quickly in toddler and preschool ages due to rapid brain growth, it continues to develop into adolescence and adulthood.

To learn self-regulation, children must have predictable, responsive caregivers who model the skill. Over time, they gain proficiency in responding to stressful situations calmly, expressing themselves with words, and navigating conflict without losing control. Some children are naturally easygoing and develop this skill more easily, while others who experience strong emotions may find self-regulation difficult.

Sometimes, children lack appropriate role models or a supportive environment and enter adolescence with little practice in self-regulation. The teenage years bring more complex emotional challenges, which makes the skill an important part in maintaining relationships and developing independence.

Adolescence and young adulthood are developmental stages that involve both risk and opportunity in terms of self-regulation. Interventions that teach specific cognitive, emotional, and behavioral skills can provide a foundation that will help individuals transition into adulthood with healthy behaviors and coping mechanisms.

Just as with a child lagging behind in literacy skills, self-regulation can improve with targeted practice. Teenagers need caregivers and mentors who can provide a positive example of self-regulation. Adults who can manage and modulate their own emotions facilitate the process of co-regulation, which assists and supports young people in developing the skill.

Adults should be warm and responsive to teenagers’ needs, coaching them as they try to understand and express their own feelings. Adult caregivers can offer opportunities for teenagers to practice self-regulation and reinforce progress through repetition.

As teenagers improve at self-regulation, their caregivers can offer increasingly complex opportunities to practice the skill. With a parent, for example, the teenager might role play a conflict with a colleague at work. A parent might also guide a high school student through a stressful homework assignment, teaching them how to break the task down into manageable chunks.

To set adolescents up for success, adult caregivers should structure an environment that protects against potential external stressors. For example, a parent might implement a curfew to help limit opportunities for risk-taking behavior or allow a teenager to retreat to their bedroom for a “timeout” during an emotionally tense exchange. Similarly, parents and caregivers should clearly outline boundaries and expectations and enact natural consequences when teens make bad decisions.

Particularly for teenagers who have had adverse childhood experiences, lagging self-regulation skills may translate to academic challenges, problematic relationships, and risky behavior. Without intervention, this lack of self-regulation may contribute to chronic stress that can physically change the brain’s wiring, relying more on emotional response than rational thought.

The Office of Planning, Research, and Evaluation (OPRE) published a report titled “A Comprehensive Review of Self-Regulation Interventions from Birth through Young Adulthood,” which reviewed 299 interventions across age groups. The report looked at 60 studies on a variety of intervention approaches, including mindfulness, resiliency training, stress management, and conflict resolution.

When researchers implemented these interventions with young adults and high school students, they noticed significant improvements in mental and physical health, delinquency, and cognitive regulation.

Research supports the inclusion of self-regulation training in high school curricula, particularly for at-risk groups. Co-regulation support from a trained “coach” can help young people set clear goals and provide skill support, while targeted courses can teach teens how to accept and manage negative emotions. By learning to modulate their emotions, adolescents can develop competency in solving problems, achieving goals, and making sound decisions.

from WordPress https://ift.tt/71eqCrd
via IFTTT

An Anti-Inflammatory Diet for Mental Health

Scientists have recently paid increasing attention to the role of diet and nutrition in mental health. While observational data indicates a correlation between an unhealthy diet and depression, there are also a few randomized trials that provide high-quality scientific evidence of the relationship.

One such trial was the SMILES Trial (Supporting the Modification of Lifestyle in Lowered Emotional States), conducted from 2012 to 2015 and published in 2017. The first of its kind to explore the relationship between nutrition and mental health, the study involved 67 participants with a diagnosis of clinical depression.

At the beginning of the study, researchers met with each participant to collect information about physical health, lifestyle, diet, and mental health. They also noted details such as occupation, income, and education level. Participants gave a blood sample to provide baseline information about physical health.

Then, for 12 weeks, one group of 33 participants ate a Mediterranean-style diet formulated by a dietician for their specific needs. The so-called ModMedDiet included whole grains, legumes, fruits, and vegetables, as well as healthy fats in the form of olive oil and fish. Members of this group met regularly with the dietician to receive support, education, and nutritional counseling.

The second group of 34 individuals received only social support, without dietary modifications. This “befriending” protocol involved meeting regularly with a trained personnel member to play games or engage in friendly conversation about sports, music, or other topics of interest.

After 12 weeks, participants completed a follow-up assessment that collected the same information as their initial assessment, including a blood sample, to allow researchers to compare physical and mental health. Additionally, they participated in a follow-up by telephone 6 months after the first appointment to again evaluate diet and mental health.

At the end of the 12-week study, the participants who had adopted the ModMedDiet showed significantly greater improvements in mental health outcomes than the participants who had received only social support. In the ModMedDiet group, 32 percent of the individuals no longer displayed symptoms consistent with a depression diagnosis. Additionally, the individuals with the most dietary improvements achieved the greatest improvement in depression symptoms compared to the social support group.

The SMILES study indicates the power of an anti-inflammatory diet for the treatment of depression and other health conditions. Most doctors and scientist believe that chronic inflammation plays an important role in depression, and diet directly impacts chronic inflammation.

Omega-3 fatty acids, which are found in fish such as salmon, mackerel, or tuna, improve blood flow and decrease inflammatory proteins. Similarly, a diet that includes olive oil provides omega-9 fatty acids, also known as “good fats,” along with monounsaturated fat, antioxidants, and oleocanthal, all of which can inhibit inflammation and pain.

Leafy green vegetable such as kale and spinach provide antioxidants to repair the body at a cellular level and include powerful anti-inflammatory flavonoids. The B vitamin folate supports the production of serotonin, a feel-good chemical in the brain. Furthermore, probiotics help the gut microbiome (the trillions of bacteria in the human body) reduce inflammation and allow the gut to synthesize serotonin more effectively.

To best support mental health and reduce inflammation, people should refrain from eating refined sugar and processed foods.

from WordPress https://ift.tt/KWA71cL
via IFTTT