Why Suicide Prevention is Critical and How to Help

It seems like every time you see the news or log onto social media, there’s another story of a college athlete or famous person dying by suicide. It’s not a coincidence that it seems like suicide happens so frequently. 

Suicide is the ninth leading cause of death for ages 10-62 and the second leading cause of death for ages 10-14 and 25-34. Someone completes suicide about every 11 minutes in the United States. These numbers are staggering and show a need for a greater focus on suicide prevention. 

Factors That Contribute to Thoughts of Suicide

Thoughts of suicide generally don’t occur on their own. Various factors can contribute to these thoughts. Having a high number of risk factors doesn’t necessarily lead to suicide attempts, but knowing how to identify the factors allows for quicker diagnosis and treatment of suicide prevention.

“Suicidal thoughts do not exist without attachment to some core issue or experience,” said Dr. Julie D. Eberwein, Executive Director at Integrative Life Center. “It is critical to encourage treatment so that the core issue(s) can be addressed and neutralized, allowing the thoughts of suicide to no longer be a viable option.”

Factors that contribute to thoughts of suicide include:

• Race/Ethnicity. Non-Hispanic American Indian/Alaska Native and non-Hispanic White populations have the highest completion rate. 
• Location. People who live in rural areas are more likely to complete suicide than those who live in urban areas. 
• Career. People who work in mining and construction have higher suicide rates than other careers. 
• Sexual Identity. Youths who identify as LGBQIA+ are more likely to have thoughts of suicide than their cisgender heterosexual peers. 
• Mental Health Conditions. Depression, low self-esteem, substance use,  and other mental health conditions can lead to the desire to no longer live. 
• Physical Health Conditions. Physical health conditions that may cause a change in activity, chronic pain, painful treatments, etc., may feel intolerable. Fear of being a burden on loved ones may lead to thoughts of suicidality. 
• Gender: Men are three times more likely to complete suicide than women. But women are more likely to attempt suicide. 
• Age: People 25 to 34 years old and 75 to 84 years old are more likely to complete suicide than other age groups
• Previous Attempts. People who previously attempted suicide are at higher risk of completion.
• Stressful Life Events. People who have been victimized, recently lost a job, divorced, have legal issues, or lost a loved one are at higher risk.
• Relationships. Being bullied, having previous loss of a loved one to suicide, being involved in high-conflict relationships, or social isolation can increase the risk of suicide. 
• Community. Communities where there is a lack of access to healthcare have suicide clusters, experience stress from acculturation, have a high violence rate, historical/generational trauma, and high rates of discrimination are at higher risk for thoughts of suicide. 
• Veterans. Veterans are highly susceptible to suicide completion.

Signs Someone May Be Considering Suicide

There are often signs someone is contemplating suicide and making a plan. Knowing the warning signs can help you get your loved one the help they need earlier. 

Common warning signs include:

• Saying things such as “life would be better without me around”
• Stating they are a burden
• Giving away prized possessions
• Panic attacks or anxiety
• No longer caring for hygiene. 
• Irregular sleep or eating habits
• Hopelessness
• Easily irritability and mood swings
• Reckless behavior
• Isolation
• Increased substance abuse
• Inflicting physical harm to self
• Withdrawing from loved ones
• Finding ways to make lethality more accessible, such as buying weapons, guns, or stockpiling pills
• Making a plan to commit suicide
• Hopelessness

Why Suicide Prevention is Critical

Suicide prevention saves lives. Suicide affects not only the individual who completes suicide but also those who attempt suicide and their loved ones. Attempting to end one’s life with or without completion can lead to serious injury. Individual suicide attempts and completion may lead loved ones to experience anger, shock, guilt, grief, depression, anxiety, or even attempt suicide themselves.

Circumstances that Lessen Suicide Risk

Along with knowing the risk factors that increase the chances of thoughts of suicide, knowing the circumstances that protect against risk are equally important. 

Suicide risk decreases through:

• Individuals. Individuals who have developed effective problem-solving and coping skills, a reason for living or purpose, and a strong sense of self and cultural identity have more protection against suicide risk. 
• Relationships. Relationships with friends, family, and even pets build connections that lead to suicide prevention. 
• Community. Support in the community through school, social groups, and access to physical and behavioral healthcare protect from suicide risk. 
• Society. Living in a society with less access to lethal means and belonging to religious and cultural groups that morally object to suicide decreases the risk of an attempt. 

Strategies to Prevent Suicide

To have more substantial suicide prevention, it’s vital to take action in developing strategies that approach the suicide epidemic through education, services, and policy change. 

Education about suicide and suicide prevention allows people to get help before an attempt. Knowledge allows communities to build protective factors while decreasing risk factors through having stronger communities that teach problem-solving and coping skills. Education helps identify people who are at risk and gives them the resources that lessen harm. 

In some cases, education isn’t enough, and mental health services are needed. Services may include contacting a crisis center, outpatient therapy, and in-patient help for those with the highest need for suicide prevention. Services may include creating a safety plan with follow-up involving the assistance of friends and family of the at-risk individual. 

“Identifying and working with a qualified outpatient therapist is the best treatment option when there is little or no risk of imminent harm to self,” Julie said. “The therapist can further assess the risk level and determine if more intensive services are indicated. If a higher level of care is indicated, the therapist can work with the individual to recommend what type of programming would be most beneficial.” 

While individuals, communities, and services can reduce the risk of suicide attempts, the policy may need to change to remove access to lethal means such as drugs or weapons. It takes a connected community to call for and make a change. 

After a Suicide Attempt

There is hope. People who find help after a failed attempt are about 90% less likely to attempt suicide again. Mental health treatment helps decrease future attempts, but suicidal thoughts aren’t likely to go away without help.  

“In the absence of treatment, suicidal thoughts can become less frequent and or less emotionally charged, but they do not magically disappear,” said Julie. 

Mental health treatment after an attempt lessen thoughts of suicide, as treatment addresses the risk factors that led to the attempt. Treatment may include substance use treatment, long-term life planning, and learning to cope with past trauma. No one reason leads to thoughts of suicidality. Therefore there is no one method of treatment for suicide prevention. A mental health professional or team can work with the individual to identify the core issues or experiences that led to the suicide attempt. 

How You Can Help Loved Ones with Suicidal Thoughts

People often fear bringing up conversations around suicidality due to the fear of planting suicidal thoughts in a loved one. But talking about suicide does not lead to suicide. Having a difficult conversation can lead to critical suicide prevention. In the grand scheme, having a difficult conversation that leads to saving someone’s life is a more positive outcome. 

When talking to a loved one about suicide:

• Ask and Listen. Ask, “Are you thinking of completing suicide?” and listen without judgment. 
• Help them Seek Treatment. Help them contact their primary care physician or mental health provider for long-term treatment. If it is a life-threatening situation, call 911!
• Connect Them with a Crisis Professional. There are several hotlines available to connect with a professional, volunteer, or responder via phone, text, or online chat. See below for some options. 
• Keep Them Safe. Safety may involve asking them about their plan and removing access to lethal weapons or substances. 
• Follow Up. The active plan to commit suicide may have passed, but the thoughts can return. Follow up with your loved one, and let them know you can be a trusted person to contact in their emergency safety plan. (You can develop safety plans with the assistance of a mental health professional.)
• Acknowledgment. Acknowledge the individual’s thoughts and feelings. Take them seriously. 
• Avoid. Avoid trying to cheer them up or telling them it gets better or it could be worse. Avoid being sworn to secrecy or believing the situation will change on its own. 

If someone is in immediate risk of harming themselves, Julie said to contact law enforcement for assistance to gain access to the mobile crisis, involuntary commitment, or other emergency services.

Crisis Hotlines

There are many resources available for people considering suicide and their loved ones to find help:

• 911. Nationwide emergency number for life-threatening situations.
• 988. A nationwide call or text number to immediately speak to a counselor, available 24/7/365. Chat is available at 988lifeline.org.
• SAMHSA’s National Hotline. The substance Abuse and Mental Health Services Administration’s hotline is available in English and Spanish. Dial 800-662-4357.
• Trevor Project. A hotline for young people who identify as LGBTQIA+. Phone 866-488-7386 or text “start” to 678678.
• Veterans Crisis Line – Connects veterans or their family members with a qualified veterans responder. Veterans can dial 1-800-273-8255 and press 1 to talk to someone or text 838255 to reach a responder. 

Allow ILC Care For You or Your Loved One

Suicide prevention is critical. People are in need of help. Clients of Integrative Life Center’s Suicide Treatment program learn how to cope with and dispel the thoughts of harm that plague their minds. Contact ILC to learn more about treatment options.

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What Are the Signs of Anxiety?

Anxiety is a mental health disorder that affects millions of people around the world. It can manifest in various forms, such as social anxiety, panic attacks, and generalized anxiety disorder. Anxiety can impact all aspects of life, from work to relationships.

The signs and symptoms of anxiety vary from person to person and can change throughout your life. It’s important to recognize the signs of anxiety so that you can seek help if needed. 

General Signs of Anxiety 

Anxiety is a common mental health condition characterized by feelings of worry, nervousness, or fear that are strong enough to interfere with daily activities.

If you’re worried that you or someone you love has an anxiety disorder, it may be helpful to speak with a mental health professional to discuss the options.

Signs of anxiety usually fall into five categories: 

• Psychological. Psychological symptoms of anxiety include excessive worry, fear, and negative thinking patterns.

• Emotional. Emotional signs include feelings of tension, nervousness, and irritability.

• Physical. Physical anxiety symptoms include a rapid heartbeat, sweating, trembling, and stomachaches.

• Behavioral. Behavioral anxiety symptoms include avoidance behaviors, such as avoiding certain situations or people that trigger anxiety, restlessness, and difficulty sitting still.
• Social. Social signs include difficulty forming and maintaining relationships and avoiding social situations due to feelings of anxiety.

It’s important to note that these symptoms may vary from person to person. Some people may experience different symptoms than others. Also, some people may have mild symptoms, while others may have severe symptoms that interfere with daily life.

Age and Gender-Specific Anxiety Indicators

Anxiety manifests itself in various ways among people, but it also may differ depending on the person’s age or gender. While these signs may be present, not having them doesn’t indicate that anxiety isn’t an issue.

Signs of Anxiety in Children 

Children are less likely to have the language necessary to communicate their feelings to adults around them, so their anxiety may manifest in the following ways:

• Frequent crying or tantrums
• Bedwetting
• Difficulty sleeping
• Nightmares
• Physical symptoms such as stomachaches or headaches
• Complaints of fatigue
• Difficulty making friends or participating in group activities
• Physical symptoms such as nausea or vomiting

Signs of Anxiety in Teens

Teenagers can also experience anxiety, and the signs may differ from adults. Teens may also have a difficult time communicating what’s going on with them. They just know that they don’t feel well or right. Some signs of anxiety in teenagers may include:

• Irritability or Restlessness. Teenagers may become easily frustrated or agitated and have difficulty sitting still or relaxing.
• Difficulty Concentrating. Anxiety can make it difficult for teens to focus on schoolwork or other tasks. This difficulty may mirror an attention disorder.
• Physical Symptoms. Teenagers may experience headaches, stomachaches, or muscle tension due to anxiety.
• Changes in Sleep Patterns. Anxiety can cause insomnia, nightmares, or difficulty falling or staying asleep.
• Avoiding Social Situations. Teenagers may avoid social activities or gatherings due to feelings of anxiety.
• Poor Academic Performance. Anxiety can affect a teenager’s ability to learn and retain information. It may lead to academic performance below what the teen is capable of or a noticeable decline in academic performance.

Signs of Anxiety in Women

Women are more likely to have anxiety disorders, according to some research. But this increased likelihood in women may be because men are statistically less likely to seek care or treatment for their anxiety. Disordered eating, such as bulimia or anorexia, is one of the most common signs of anxiety in women. 

Signs of Anxiety in Men 

Men underreport anxiety. This underreporting may be due to societal pressures on men to be self-reliant and not display signs of vulnerability.

Men may also express their anxiety differently than women, such as through aggression or irritability rather than nervousness.

Men are also more likely to engage in adverse coping methods such as substance use, making it difficult to cope with their anxiety. Men may also have difficulty in their relationships as a result of their anxiety and may struggle to communicate their feelings or form close connections with others.

When Anxiety Leads to a Disorder 

Like many other mental health issues, anxiety is likely to progress if you don’t recognize it and work to heal it or get professional assistance in treating it.

Signs that anxiety is progressing include:

• Prolonged Anxiety. If you experience anxiety symptoms for an extended period, it may indicate that you have an anxiety disorder.
• Inability to Cope. If your anxiety is overwhelming and you find it difficult to cope with it alone, it may indicate that you have an anxiety disorder.
• Impairs Normal Functioning. If your anxiety impacts your daily life and prevents you from functioning as you want to, it may indicate that you have an anxiety disorder. Issues or concerns can include difficulty sleeping or concentrating, missing school or work, or avoiding social situations.

Beneficial Ways to Cope with Anxiety 

You may attempt to cope with or control your anxiety in addition to seeking help from a mental health professional. Various ways of coping with anxiety can be beneficial depending on the individual and their specific needs.

5-4-3-2-1

The 5-4-3-2-1 coping technique is a simple and effective way to help manage anxiety in the moment. It involves using your five senses to focus on the present moment and distract yourself from anxious thoughts and feelings.

Here’s how it works:

• Look around you and name five things you can see.
• Name four things you can touch.
• Name three things you can hear.
• Name two things you can smell.
• Name one thing you can taste.

Focusing on the present moment and using your senses can help ground you in reality and reduce feelings of anxiety. Use this method when you feel anxious. You can do it quickly and discreetly. It also can help you avoid or cope with triggers of an anxiety attack.

Situational Methods

Situational methods are ways you can respond to feelings of anxiety, depending on the situation you’re in. They include:

• Identifying and Avoiding Triggers. Identifying situations or people that trigger your anxiety and taking steps to avoid or manage them can help to reduce symptoms. Make sure you pay attention to how often you avoid situations to ensure it doesn’t become a negative behavior.
• Planning. Having a plan for dealing with situations that make you anxious can help you feel more in control and reduce anxiety.

Psychological Methods

Multiple psychological treatments are available for anxiety treatment. They include:

• Cognitive-Behavioral Therapy (CBT). This type of therapy can help you identify and change negative thought patterns and behaviors that contribute to anxiety.
• Exposure Therapy. Gradually exposing yourself to the things that make you anxious in a safe space can help you build confidence and reduce anxiety over time.

Educational Methods

Knowledge is power. The more you know about anxiety, how it affects people, and how others cope, the more empowered you’re likely to feel about managing your own symptoms. Education may include:

• Learning about Anxiety. Understanding anxiety and its causes and symptoms can help you identify and better manage anxiety.
• Finding Support Groups. Joining a support group for people with anxiety can provide a sense of community and help you to feel less alone.

Various coping methods may work better for different people. Working with a therapist is vital to find the right treatment plan and approach for you.

Preventing Anxiety from Worsening 

In addition to seeking help from a mental health professional, there are many things you can do on your own to help curb your anxiety or perhaps keep it from progressing.

Help control anxiety through:

• Relaxing Activities. Relaxing activities such as yoga, mindfulness, deep breathing exercises, or listening to soothing music can help to reduce stress and anxiety.
• Journaling. Journaling can be a helpful tool in identifying triggers that contribute to your anxiety. Once you know what triggers your anxiety, you can take steps to avoid or manage them.
• Challenging Yourself. Challenging yourself to face your fears and anxiety can help to reduce their power over you. Gradually exposing yourself to the things that make you anxious can help you build confidence and reduce anxiety over time.
• Focusing on Physical Health. Physical health and regular exercise can help reduce anxiety symptoms by releasing feel-good chemicals in the brain.
• Meditating. Meditation, mindfulness, and other relaxation techniques can help reduce anxiety by focusing your attention on the present moment and calming the mind.
• Socializing. Socializing and connecting with others can help to reduce feelings of isolation and loneliness, which can contribute to anxiety.

Knowing When to Seek Help 

Knowing when to seek help for anxiety can be difficult, but there are some key factors to consider:

• Identifying Symptom Intensity. If your anxiety symptoms interfere with your daily life, it may be time to seek professional help. 
• Understanding Your Skillset. If you have tried coping strategies on your own and they’re not working, or if you are struggling to manage your anxiety, it may be helpful to seek professional help.
• Needing Support for Related Issues. Anxiety can be related to other issues, such as depression, substance use, or trauma. If you identify related issues, it may be helpful to seek professional help to address them.

Remember that seeking help is a sign of strength, not weakness. A therapist or mental health professional can help you develop a plan to manage your anxiety and support your recovery journey. They can help you to identify triggers, develop coping strategies, and work on changing thinking patterns that may contribute to anxiety.

Anxiety Treatment at ILC

At Integrative Life Center, we recognize that your anxiety needs individualized care. We offer programs and services for anxiety treatment to help you heal and move forward with your goals and objectives for recovery.

We offer a variety of treatment options that are suited to all kinds of needs, including:

• Residential Programming
• Partial Hospitalization (PHP) Programming
• Intensive Outpatient (IOP) Programming
• Five Day Trauma Intensives

At ILC, we take great pride in the quality of therapeutic services we offer to people with anxiety and other mental health disorders. If you’re ready to gain control of your anxiety, contact us today!

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How Do You Treat Anxiety Attacks?

If you have anxiety, you know the feeling. Your heart starts pounding. You can’t breathe. And you feel like something terrible is about to happen. You may even wonder if you’re having a heart attack. Anxiety attacks make you feel panicked because something has triggered your fight-or-flight response. It’s frightening when it happens, but learning what you can do on your own, like relaxation and breathing techniques, as well as seeking other anxiety attack treatments, can help.

How Do You Identify an Anxiety Attack?

Let’s say you are going into a job interview or going out on a first date. Your palms begin to sweat, your heart races, and you have difficulty breathing. These are some signs of an anxiety attack. While symptoms vary by person, common symptoms of an anxiety attack also include chest pain, dizziness, trembling, nausea, irritability, numbness, or hot flashes. You feel out of control of the situation or your body.

“Our lives are full of mountain peaks and valley floors. It can seem that the valley is all that is known, however, that is not where a person is meant to live,” said Sheena Miller, Clinical Manager at Integrative Life Center. “Addressing the root of the issues is where we can help guide someone out of the valley, because the sun is warmer and brighter at the top of the hill.”

While some situations or thinking trigger a flight-or-fight response, learning about coping strategies and applying them during your anxiety attack is essential. By allowing yourself the chance to calm down, you can begin to think more logically and act more rationally. These methods can help change your responses to anxiety. 

5 ways to calm yourself during an anxiety attack:

• Find a Safe Space. Get to a private place where you feel comfortable and safe, whether in a bedroom, your car, or a public bathroom, so you can focus on coping with the attack. 

• Practice Intentional Breathing. Take slow, deep breaths and count to 10. Try to ground yourself by clearing your mind and focusing on positive thoughts. Place your hand on your stomach and gradually bring your breathing to a regular pattern again. 

• Center Your Mind in the Present. Focus on what you can fix or change now. Don’t get lost in memories or future worries. Think about what would help make you feel happy or bring you joy, and try to initiate a plan to bring about those positive, reassuring feelings. If you’re ruminating, ask yourself, “What also could be true?” This question can help you challenge negative or catastrophic thinking.

• Go for a Walk or Run. Exercise can be a great distraction that positively impacts your physical and mental well-being. Take it a step further and go for a walk or run outside to breathe fresh air and enjoy the nature around you. 

• Communicate. Share your feelings and thoughts with a trusted loved one. You might be surprised to learn that they can relate in some way and offer assistance. By not isolating yourself, you’re creating a safety net of social support for when you need it. 

Help Preventing Anxiety Attacks

Coming down from an anxiety attack leaves you feeling wrung out and maybe even embarrassed. The feelings you have during and after an anxiety attack aren’t something anyone wants to experience. Avoiding an attack altogether is better. Here are some things you can do to stave off anxiety attacks before or while seeking professional treatment for anxiety attacks. 

Lifestyle Changes

A healthy diet, proper sleep, and moving your body daily improves your mental and physical well-being. Reducing or eliminating harmful habits that increase anxiety, like smoking cigarettes, drinking caffeine, or substance use, is helpful for anxiety attack treatment.  

Stress Management 

Create a plan or list of ways that help you manage and cope with stress. Hobbies and activities that bring you joy or allow you to focus on more positive thoughts can significantly impact your healing journey. Think of your negative responses to stress and how you can turn those actions into something more supportive. 

Natural Remedies 

Meditation, exercise, journaling, aromatherapy, and relaxation exercises are some ways you can naturally assist your healing journey. Nature gives you ingredients like lavender, chamomile, and lemon balm, like that found in hot teas, which can help lower anxiety levels. 

Relaxation Techniques

You can increase your feelings of relaxation and improve your emotional well-being by regularly practicing relaxation techniques such as mindful meditation, muscle relaxation, and breathwork. Other ways to relax your mind and body include yoga, music therapy, aromatherapy, and hydrotherapy. 

“Everyone has anxiety from time to time,” Sheena said. “When you start to experience physical symptoms and your quality of life becomes chronically impaired, it’s a good signifier that a higher level of care might be needed.” 

Types of Anxiety Attack Treatment 

Treatment is available for anxiety and anxiety attacks. You can work with a mental health professional to determine what treatment or mix of treatments for anxiety attacks will work best for you. Here are some common anxiety treatments.

Transcranial Magnetic Stimulation Therapy

Transcranial Magnetic Stimulation (TMS) uses a NeuroStar® machine to deliver focused magnetic stimulation directly to the target areas of the brain. It is proven to safely eliminate or drastically decrease anxiety and depression symptoms in most people. The treatment is delivered through sensors placed on your head for 20 minutes each session. You have treatments five days a week for six weeks for a total of 30 treatments. 

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) helps you target and challenge negative patterns, irrational beliefs, and thoughts that feed your anxiety. Mental health professionals commonly use this talk therapy for anxiety and depression. Working with your mental health professional, you can create a structured, goal-oriented treatment plan. 

Exposure Therapy

Exposure therapy encourages you to face and overcome your fears and anxiety in a controlled, safe space. Gradual exposure to the fear or anxiety in your imagination or reality garnishes you a better sense of control. Basically, the more you face your fear, your anxiety will lessen. 

Dialectical Behavior Therapy 

Dialectical Behavior Therapy (DBT) is a talk-based therapy for people who feel intense emotions. It focuses on the reality of their lives and behaviors and helps them learn to commit to positive change. It can be effective for people who have difficulty managing and regulating their emotions. 

Motivational Interviewing

Motivational interviewing is a short-term, practical, and empathetic process for approaching behavior change through evidence-based treatment. This type of therapy helps you find the motivation to change your behaviors and responses. 

Adventure Therapy

Did you know outdoor activities like rock climbing, swimming, hiking, or horseback riding can be therapeutic? Adventure therapy can help promote healthy identity development, self-efficacy, and growth when led by a mental health professional. If group therapy is an option, you can create friendships and bonds with others like you who have anxiety attacks. 

“Just as with a physical wound, the first step in healing a wounded soul is to stop the bleeding, basically keeping the situation from worsening,” Sheena said. “Whether using one-on-one therapies or in a group, the focus is on helping the person understand what the source of their issue is so that it can be addressed.” 

How Integrative Life Center Can Help

Anxiety and anxiety attacks can drastically reduce your quality of life, but you don’t have to live with either. Treatment is available. Integrative Life Center offers various anxiety treatments, including all of the modalities discussed in this post. Contact ILC, and let’s find the right treatment option for you. 

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What Does Emotional Trauma Do to the Brain?

Trauma is an emotional reaction to a distressing event, but what does emotional trauma do to the brain? When a person experiences trauma, their brain shifts into high alert. All of their mental and physical functions focus on dealing with the threat. Experts often describe this state as the “fight or flight” response. 

In most cases, this state of high alert fades once the threat is gone and brain chemicals return to normal. For some people, the effects of trauma linger and can affect their long-term mental and physical health.

What is Emotional Trauma?

Emotional trauma can occur after a distressing event or series of events that make you feel unsafe. What constitutes a traumatic event is specific to the individual and may not be the same for everyone. If you feel frightened, unsafe, helpless, or that your life is threatened, you’re likely experiencing a traumatic event.

“Trauma shatters a person’s sense of safety and many people have difficulty processing what happened to them and returning themselves to their previous state of calm,” Irving Najman, MA, LMFT, CSAT, Clinical Manager at Integrative Life Center said. 

Both one-time events and ongoing experiences can be traumatizing. For example, military veterans in combat are at risk of developing severe trauma responses, but many different events can cause a person to feel traumatized.

Examples of traumatic happenings include:

• Accident/injury
• Loss of a loved one
• Natural disaster
• Serious or chronic illness
• Attack, assault, or witnessing a violent attack
• Childhood abuse or neglect
• Rape or sexual abuse
• Extreme poverty
• Bullying
• Domestic violence or witnessing domestic violence
• Racism

It’s not necessary to experience a traumatic incident yourself to be traumatized by it. Repeatedly hearing about traumatic events can also be traumatizing. 

“People can experience emotional trauma from living in an environment with people who haven’t processed their own emotional trauma and are, therefore, in a seemingly constant state of arousal. They don’t feel safe, so they teach others to live that same way,” Irving explains.

What Does Emotional Trauma Do to the Brain?

The answer to the question, “What does emotional trauma do to the brain?” is complex because trauma affects all three parts of the human brain: the reptilian, the mammalian, and the neomammalian.

The Reptilian Brain

The reptilian or primal brain is the part of the brain known as the basal ganglia. The basal ganglia structure handles survival. It’s in charge of feeding, fighting, and fleeing. 

The amygdala is also in this area of the brain. It’s in charge of fear response and the production of cortisol. Repeated exposure to fear, even imagined or remembered fear, as can be the case with trauma, can decrease the size and function of the amygdala.

The Mammalian Brain

The mammalian part of the brain is also known as the limbic system, which handles your feelings and emotions. It’s the brain’s reward center. Neurons in this region produce your body’s “feel-good” chemicals like dopamine. 

The hippocampus is also a part of the mammalian brain. If a sight or scent has ever triggered a strong memory for you, that’s your hippocampus at work. 

If you live with Post-Traumatic Stress Disorder or other trauma-related disorders, you may experience frightening “flashbacks.” The hippocampus triggers these vivid memories. They’re your brain’s way of keeping you awake and vigilant for danger, even when there isn’t currently danger.

Neo-Mammalian Brain

Higher mammals, like humans, also have a cerebral neocortex. Professionals sometimes refer to it as the neo-mammalian brain. The functions of the cerebral neocortex include decision-making, problem-solving, sensory processing, and memory. 

When a person experiences trauma, it can stop the right and left hemispheres of their brain from communicating properly, which can impact memory and other neocortex functions.

The Daily Impact of Trauma on Your Health

Trauma can affect your health on many levels. When an ongoing stressor occurs, it overwhelms the nervous system and can result in physical and mental health symptoms. 

“Your mind and body are connected. They don’t act independently of one another. Therefore, trauma is stored in both, and you have to heal from it holistically,” Irving stated. 

Researchers estimate that about 70% of U.S. adults have experienced at least one traumatic event. About 20% of this group will meet the criteria for PTSD, the most severe of the trauma disorders.

Some of the potential impacts of trauma on health and wellness include:

• Chronic pain
• Headaches
• Guilt or shame
• Depression
• Insomnia and other sleep disturbances
• Avoiding people, places, or things that remind you of the trauma
• Poor self-esteem and lack of confidence
• Unexplained rage or anger
• Feeling hypervigilant and easily startled
• Extreme mood swings
• Substance or alcohol use disorder
• Chronic stress
• Chest pains
• Brain damage (memory loss, overstimulated amygdala, shrunken hippocampus)

Various mental health disorders are also associated with trauma. In addition to PTSD, unresolved trauma may lead to anxiety disorders, depression, Borderline Personality Disorder, and dissociative disorders. 

Trauma symptoms can begin shortly after the triggering event(s) or may not appear until years later.

Healing Trauma and the Brain

Fortunately, qualified professionals can help identify disorders or conditions caused by emotional trauma. Treatment for trauma is well-researched and effective. 

“You can heal from trauma and reestablish your feelings of safety and self efficacy,” Irving said.

Some of the most commonly used treatment modalities can even help reverse the damage caused by trauma.

Eye-Movement Desensitization and Reprocessing

Eye-Movement Desensitization and Reprocessing (EMDR) therapy differs from most other therapies. The goal of this approach is to change how the brain stores memories. EMDR has eight phases to help a client reduce the emotional impact of traumatic memories.

The therapist will lead the client through the phases of EMDR by asking them to remember the memory. They will also ask the client to do some tapping motions or eye movements. The client may repeat this step several times until they feel less emotional pain when they think about the specific memory.  

Cognitive-Behavioral Therapy

Cognitive-Behavioral Therapy (CBT) is traditional talk therapy that focuses on changing negative patterns of thinking and behaving regardless of the past or what caused the patterns to develop. 

CBT is a short-term therapy method that typically lasts only a few months. Clients usually do regular “homework” assignments to practice their new positive-thinking skills.

Dialectical Behavior Therapy

Dialectical behavior therapy is a kind of CBT. It focuses on living in the moment instead of dwelling on the past or worrying about future events. The word “dialectical” means opposing ideas. The goal of DBT is to help clients accept the present while they also work to improve their outcomes.

Trauma-Informed Therapy

Trauma-informed therapy can be a collection of specific treatments. It is not the specific therapy but the approach that defines trauma-informed therapy. 

This approach assumes the client has experienced trauma even if the actual event or events are unknown. The goal of this approach to care is to avoid re-traumatizing a person. Trauma-informed therapy promotes self-empowerment and personal choice in care options.

Integrative Life Center uses a trauma-informed approach as part of our core treatment philosophy.

Brainspotting

Brainspotting is a technique that uses eye position to access trauma stored deep in the brain. A therapist will direct you to focus your gaze on a point that is related to that experience and explore emotions that you may feel as you do so. Music can also be used. This can lead to the healthy processing of that trauma.

Comprehensive Resource Model Therapy

Clinicians developed the Comprehensive Resource Model (CRM) for people with severe PTSD and other trauma-related disorders. It is a neuro-biologically based treatment. CRM includes various methods that can clear the neurobiological “debris” that gets in the way of the brain’s healthy function.

You Can Heal from Trauma

At Integrative Life Center, we understand the emotional, physical, and mental health impacts of trauma. Living in fear can be debilitating. Our trauma-informed treatment approach can help you restore balance and free yourself from the grip of trauma. Contact Integrative Life Center to learn more about our trauma treatment and other treatment programs.

The post What Does Emotional Trauma Do to the Brain? appeared first on Integrative Life Center.

source https://integrativelifecenter.com/what-does-emotional-trauma-do-to-the-brain/

How Do You Recover From Emotional and Psychological Trauma?

Sometimes memories are delightful and bring you joy and comfort. Other times, they’re dark and stressful. Some memories are so severe and traumatic that they deeply affect you and your daily life. Traumatic experiences can cause an emotional or psychological response, making life difficult. Emotional and psychological trauma recovery is possible for a better, brighter future. A mental health professional can help you process your trauma and start healing.

Emotional and Psychological Trauma Explained

How do you know if you’re traumatized? Understanding emotional and psychological trauma is perhaps the first step to healing. Understanding how trauma can impact you and alter how your brain and body automatically respond to the world around you is essential.

“Understanding trauma and how your mind and body respond to it can help you better understand why things are happening to you and in your life,” said Sheena Miller, MA, LPC, MHSP, Clinical Manager at Integrative Life Center. “The trauma you experienced isn’t your fault, and your natural responses to it also are out of your control. It’s what you do next after recognizing symptoms of emotional trauma that helps restore your power and self efficacy.” 

Emotional trauma is your body’s response to an extraordinarily stressful event, experience, or set of recurring experiences that leaves you stuck in a place that can affect your mental health and overall well-being. 

Traumatic experiences include:

• Physical and sexual assault
• Domestic violence
• Abuse
• Neglect
• Emotional abuse
• Loss of a loved one
• Natural disasters
• Military combat
• Serious accidents and injuries – such as a car crash
• Ongoing stress – caused by chronic illness, racism, bullying, homelessness, etc

Trauma impacts people differently, so each person can respond differently, even to the same happening. Still, trauma can have a significant impact on self.

Common signs of emotional trauma: 

• Feeling anxious or continuously stressed
• Depression
• Flashbacks or nightmares about the traumatic event
• Being distrusting of others
• Numbness or disconnection
• Shock
• Denial
• Guilt or shame
• Anger
• Extreme mood swings
• Fear or consistent feelings of being unsafe
• Feeling like you’re re-experiencing or reliving the trauma
• Relationship and attachment difficulties
• Feelings of loneliness and isolation
• Suicidal thoughts

When left untreated, emotional trauma can significantly impact your ability to function and your overall quality of life. 

“Trauma shatters a person’s sense of safety. The goal of trauma treatment is to help that person re-establish safety and trust, so they can feel in control of themselves and their life again,” Sheena said.

What Not to Do While Experiencing the Effects of Trauma

When you experience emotional trauma, you may not understand what’s happening. You just know you’re having trouble dealing with life’s stressors, and sometimes your responses to situations may seem extreme. When you feel this way, you do whatever you can to cope with your emotions. But sometimes, the coping methods people choose may exacerbate the issues.

When experiencing emotional trauma, avoid: 

• Isolating. Surround yourself with loved ones who support you and positively impact your healing journey. Don’t allow yourself to segregate away from those who love and care for you and your success. Trauma can already make you feel alone, so isolating yourself may confirm this feeling. 

• Bottling Up Feelings. Your feelings are valid. Share your negative or positive feelings with someone you can trust. Talking about the traumatic experience and how you feel after it, is critical to healing.

• Ignoring Symptoms. Recognizing emotional trauma in yourself is difficult. But it’s important that you don’t ignore the symptoms. Allow yourself to be vulnerable with a trusted individual or a mental health professional and share what you are feeling. 
• Using Alcohol or Substances to Cope. Many people turn to substances to cope with trauma symptoms. Unfortunately, these adverse coping methods can create long-term physical effects on your mind and body and can result in addiction. 

“Many people don’t understand what’s happening to them when they experience emotional trauma,” Sheena stated. “They may not recognize that what happened to them was traumatic or they don’t even remember the traumatic event. So, they try to cope with their feelings in any way that helps them. Unfortunately, this approach often leads to adverse coping methods that can create other problems, like addiction or compulsive behaviors.” 

Navigating Emotional and Psychological Trauma Recovery

Some actions allow you to feel more in control of your healing journey. These coping strategies can help when times are difficult, lonely, or emotional. Using these methods can positively impact you by assisting you in re-establishing safety and control in your life. 

Positive coping strategies include:

• Being Patient With Yourself. Coping with trauma is challenging. Remember to be kind and patient with yourself as you take the necessary steps. 

• Confronting Feelings. Feelings can be wonderful and complex, but opening up and sharing those feelings can deepen friendships and help you feel less lonely. 

• Establishing a Healthy Routine. Your body and mind are connected, so what affects one also impacts the other. Establishing health routines can help you as you heal from emotional trauma. A healthy routine means getting plenty of sleep, eating nourishing food, and moving your body every day.

• Making Time for Relaxation. Find things you enjoy, like reading a book, playing with pets, or creating art that allow you to focus on joy and help you relax. Give yourself the freedom to discover new activities you might not have considered. 

• Talking to Loved Ones. You don’t have to face this difficult path alone. Open up and share with people you trust, and allow them a chance to support you and your healing journey. Having someone to talk with can greatly improve your stress levels. Being around others can lift your spirits even if you don’t talk about the trauma. 
• Seeking Professional Help. If you have symptoms of emotional trauma, you may want to seek help from a mental health professional. They can guide you as you heal from what happened to you. 

“Emotional trauma is unlikely to disappear or go away on its own,” Sheena said. “You need professional mental health support to guide you through identifying, understanding, and processing what happened to you. Only then can you truly begin to heal.”

Treatments for Trauma

Finding the right treatment for trauma means understanding what trauma treatment can include and exploring your options to determine what might work best for you. There are many therapeutic techniques, some even specifically designed for trauma treatment. While you can’t recover fully from trauma, you can learn how to process your feelings surrounding the trauma and heal.

Common trauma treatments to consider:

• Cognitive Behavioral Therapy. CBT is a type of talk therapy that involves identifying and challenging unhelpful thoughts. CBT can help you develop healthy coping strategies to reduce symptoms.
• Exposure Therapy. This therapy can help you face trauma by exposing you to the source of your fears in a safe, controlled environment. Exposure can help you break your pattern of avoidance and eventually overcome these fears.
• EMDR. Eye Movement Desensitization and Reprocessing uses eye movements or other forms of rhythmic, left-right stimulation to treat trauma. The survivor focuses on an upsetting memory while following a therapist’s hand or a light as it moves back and forth. This approach helps the person reprocess the memory in a new way.
• Brainspotting. Brainspotting works by identifying, processing, and releasing core neurophysiological sources of trauma. A practitioner will guide your eye movements until physical signals reveal a brain spot. The aim is to identify trauma by examining how it manifests in your body. Focusing on each brain spot, your mind must deal with trauma and begin healing.

These are just some of the treatments available through a credible mental health professional dedicated to trauma recovery. 

Emotional and Psychological Trauma Recovery at ILC

Emotional and psychological trauma recovery might seem challenging but with the right mental health professional and treatment plan, you can overcome trauma and live your most authentic life. Trauma treatment at Integrative Life Center can help you. Contact ILC to begin your healing journey. 

The post How Do You Recover From Emotional and Psychological Trauma? appeared first on Integrative Life Center.

source https://integrativelifecenter.com/how-do-you-recover-from-emotional-and-psychological-trauma/

Healing the Scars of Trauma: A Guide to Trauma Treatment

 Trauma can be defined as a deeply distressing or disturbing experience that leaves a lasting impact on an individual. It can take many forms, from physical abuse to emotional neglect, and can lead to a range of negative symptoms such as anxiety, depression, and post-traumatic stress disorder (PTSD). Fortunately, there are various effective trauma treatments available for those who have suffered from trauma, and with the right approach, it is possible to overcome its effects and move forward in life.

"Trauma Treatment Approaches: Finding the Right Fit"

There are many different approaches to trauma treatment, and the right one for you will depend on a number of factors, including the type and severity of your trauma, your personal preferences, and the resources available to you. Some of the most commonly used approaches include:

• Cognitive-behavioral therapy (CBT)

• Eye movement desensitization and reprocessing (EMDR)

• Trauma-focused cognitive-behavioral therapy (TF-CBT)

• Prolonged exposure therapy

• Somatic experiencing

• Medication-assisted treatment

"Cognitive-behavioral Therapy (CBT) for Trauma Treatment"

Cognitive-behavioral therapy is a type of talk therapy that aims to help individuals understand and change the negative thoughts and behaviors that result from trauma. It focuses on the present moment and helps individuals identify and challenge distorted thinking patterns, replace them with healthier thoughts, and learn new coping strategies. CBT can be delivered in individual or group therapy sessions and is often used in conjunction with other forms of trauma treatment.

"Eye Movement Desensitization and Reprocessing (EMDR) for Trauma Treatment"

EMDR is a type of therapy that combines elements of cognitive-behavioral therapy with eye movements or other forms of bilateral stimulation. The theory behind EMDR is that the eye movements help to process and integrate traumatic memories, leading to a reduction in symptoms such as anxiety, depression, and PTSD. EMDR is typically delivered in individual therapy sessions and can be a highly effective form of trauma treatment for some individuals.

"Trauma-focused Cognitive-behavioral Therapy (TF-CBT) for Trauma Treatment"

TF-CBT is a specific form of cognitive-behavioral therapy that has been specifically designed for children and adolescents who have experienced trauma. It combines elements of CBT with other therapeutic techniques to help children and adolescents process and overcome the effects of trauma. TF-CBT can be delivered in individual or group therapy sessions and may also involve the involvement of parents or caretakers.

"Prolonged Exposure Therapy for Trauma Treatment"

Prolonged exposure therapy is a type of behavioral therapy that involves gradually confronting and revisiting traumatic memories in a safe and controlled environment. The aim is to help individuals process and overcome their fears and anxieties related to the trauma, leading to a reduction in symptoms such as PTSD. Prolonged exposure therapy is typically delivered in individual therapy sessions and may involve the use of imaginal exposure (thinking about the trauma) and in vivo exposure (gradually facing real-life triggers related to the trauma).

"Somatic Experiencing for Trauma Treatment"

Somatic experiencing is a type of therapy that focuses on the body's natural ability to heal from traumatic experiences. It involves helping individuals become more aware of and attuned to their physical sensations, and using that awareness to process and integrate traumatic memories. This approach emphasizes the importance of physical sensations in the healing process and aims to resolve the effects of trauma that are stored in the body. Somatic experiencing is typically delivered in individual therapy sessions and may involve gentle touch, guided breathing exercises, and other techniques to help individuals connect with their bodies and process traumatic memories.

"Medication-assisted Treatment for Trauma"

In some cases, medication may be used in conjunction with other forms of trauma treatment to manage symptoms such as anxiety, depression, and PTSD. Antidepressants, anti-anxiety medications, and other types of psychotropics may be prescribed to help individuals cope with the effects of trauma. It is important to remember that medication is not a substitute for therapy and should only be used in conjunction with a comprehensive treatment plan that includes therapy and other forms of support.

FAQs:

Q. What is trauma treatment?

A. Trauma treatment is a form of therapy or medical intervention designed to help individuals overcome the negative effects of traumatic experiences. There are many different forms of trauma treatment available, including cognitive-behavioral therapy, eye movement desensitization and reprocessing (EMDR), trauma-focused cognitive-behavioral therapy (TF-CBT), prolonged exposure therapy, somatic experiencing, and medication-assisted treatment.

Q. What are the different types of trauma treatment?

A. The different types of trauma treatment include cognitive-behavioral therapy, eye movement desensitization and reprocessing (EMDR), trauma-focused cognitive-behavioral therapy (TF-CBT), prolonged exposure therapy, somatic experiencing, and medication-assisted treatment. The right approach for you will depend on the type and severity of your trauma, your personal preferences, and the resources available to you.

Q. Is trauma treatment effective?

A. Yes, trauma treatment can be highly effective for many individuals who have suffered from traumatic experiences. With the right approach, it is possible to overcome the negative effects of trauma and move forward in life.

Conclusion:

Trauma can be a deeply distressing and life-altering experience, but at Integrative Life Center in Nashville, TN, we believe that with the right approach, it is possible to overcome its effects and move forward in life. Our team of experienced therapists utilizes a range of evidence-based treatments, including cognitive-behavioral therapy, eye movement desensitization and reprocessing (EMDR), trauma-focused cognitive-behavioral therapy (TF-CBT), prolonged exposure therapy, somatic experiencing, and medication-assisted treatment, to help individuals heal from the scars of trauma.

At Integrative Life Center in Nashville, TN, we understand the unique challenges that come with overcoming trauma, which is why we offer a warm and supportive environment where individuals can work through their experiences in a safe and confidential setting. With our compassionate and experienced team by your side, you can heal, reclaim your life, and move forward with confidence. Reach out to Integrative Life Center in Nashville, TN today to learn more about our approach to trauma treatment.

source https://sites.google.com/view/mentalhealthandaddiction/articles/healing-the-scars-of-trauma-a-guide-to-trauma-treatment