A is for awareness, which is always the first step! Take what you need from this list of tools from A-Z to support and assist with your healing or recovery.
A- Affirmations come in handy during times of stress (ie "May I be safe").
B- Being easy on yourself tends to be more beneficial than beating yourself up.
C- Compassion for yourself greatly enhances your healing process.
D- Do away with what doesn't serve your goals- and do more of what does.
E- Envision the life that you desire. Enjoy the process as much as you are able.
F- Faith is taking the first step when we can't see the whole staircase.
G- Go to places and people that guide you towards greater health and wholeness.
H- Healthy habits are not created overnight. Have patience. You're worth it.
I- I can do this. I can do this. I can do this. Anything is possible.
J- Just keep going. Journaling can be quite grounding.
K- Kindness heals. What would be a kind response to this situation?
L- Love yourself. Let go of what gets in the way. Let it be easy when it can.
M- Make time for you. Movies. Music. More of what you want.
N- No can be a great word. Say no to what doesn't feel right. You know what is best.
O- Over and over again. Healing is a process that occurs over time.
P- Put yourself first. Plan for some pleasure as part of your healing process.
Q- Quiet time can be helpful. It's okay to have more questions than answers.
R- Rest up for the task at hand. Replenish, restore, and rejuvenate.
S- Slow down. Slow and steady wins the race. You have your whole life.
T- Take what you need. Trust that you have a right to be here.
U- Understand that you are the authority on your experience.
V- Value your whole self. We have to be vulnerable in order to heal.
W- What would you be doing differently if you were already "there?"
X- X marks the spot where your healing begins. Is this that spot for you?
Y- You deserve your own compassion. You have always been more than enough.
Z- Zzzzzzzzzz... Still awake? Nice work! :~)
What would your own list look like? What else would be on it? What wouldn't be on it? Use the alphabet or a word of your choice, like C-A-L-M, to get you started...
Tuesday, February 25, 2014
Friday, February 14, 2014
Taking Good Care of Ourselves
This Valentine's Day, let's consider a key ingredient to our healing from trauma: taking good care of ourselves. All types of trauma- from being bullied to surviving a sexual assault- are devastating and require our self-compassion to sustain and nourish our healing process. Do you feel that you have been impacted by trauma? If you do, how does this impact your choices in taking care of yourself?
Taking good care of ourselves in the context of healing from trauma means:
Taking good care of ourselves in the context of healing from trauma means:
- Valuing yourself and your right to be safe, happy, and healthy.
- Learning to ground yourself and use safe coping skills in times of stress.
- Knowing who you can call on and reaching out when you need support.
- Making time to attend to your wellness through diet, sleep, and exercise.
- Allowing yourself to play, have fun, and pursue pleasurable activities.
- Taking reasonable measures to ensure your safety, such as having safe sex.
What common thread do you see running through these items? Taking good care of yourself is all about safety. We didn't feel safe when the trauma happened, but we can take steps to experience safety, now. In fact, we cannot heal without feeling safe. Taking good care of ourselves is a direct antidote for the disrespect and re-victimization that can result from trauma. The truth is, we deserve to feel safe.
On a scale of 1-10 with 1 being not safe at all and 10 being as safe as you can imagine, how safe do you feel, now? How safe would you like to feel? What keeps your number from moving up or down the scale? How could taking good care of yourself change your number? Do you feel you're worth it?
This Valentine's Day, I am wishing you the heartfelt knowledge that you deserve your own love and affection...
This Valentine's Day, I am wishing you the heartfelt knowledge that you deserve your own love and affection...
For more in-depth information about the symptoms of trauma and types of treatment available today, check out my latest article, "Is Trauma Treatment Right for Me?" at The Banyan Tree Center.
Friday, January 24, 2014
Saturday, January 18, 2014
Transcending Trauma: A Women's Group
I'm pleased to announce that our new women's trauma treatment group, Transcending Trauma, will begin next month at The Banyan Tree Center in Athens, Georgia. This confidential group will take place weekly on Wednesday evenings from 6-7:30pm. New members are welcome to join at any time after a brief intake process.
Transcending Trauma will offer participants an opportunity to learn new skills and information about PTSD and psychological trauma as well as share in the support that only a women's group can provide. Together, we will follow a curriculum that has proven to help other women in similar situations, called Seeking Safety. I look forward to facilitating the group and will be sharing more articles about the symptoms of psychological trauma and how we can benefit from trauma treatment.
If you or someone you know is interested in attending this group, please give our intake coordinator a call at 706-850-7041. We understand that thinking about trying a group can be nerve-racking. That's why we're here to assist you in deciding if Transcending Trauma is right for you. The call is free and confidential.
May this winter's winds bring about some positive change for us all. Be well.
Transcending Trauma will offer participants an opportunity to learn new skills and information about PTSD and psychological trauma as well as share in the support that only a women's group can provide. Together, we will follow a curriculum that has proven to help other women in similar situations, called Seeking Safety. I look forward to facilitating the group and will be sharing more articles about the symptoms of psychological trauma and how we can benefit from trauma treatment.
If you or someone you know is interested in attending this group, please give our intake coordinator a call at 706-850-7041. We understand that thinking about trying a group can be nerve-racking. That's why we're here to assist you in deciding if Transcending Trauma is right for you. The call is free and confidential.
May this winter's winds bring about some positive change for us all. Be well.
Thursday, January 9, 2014
New Year: New You
What defines you? It's a great time to ask ourselves this potent question as we step into the beginning of a new year. Those of us who have been through a trauma or traumas sometimes feel that who we are is defined in a limiting way by what happened to us. We may have difficulty imagining a happy future- or a future at all.
Healing from trauma can feel daunting but it is possible. In facilitating groups in an emergency shelter, community outreach center, in jail, and in private practice, I've found that it can be easier to find what works for us in a group setting with the support of other women. For this reason, I will be offering a counseling group for women impacted by trauma at The Banyan Tree next month.
I want trauma survivors to know that you don't have to go it alone. Whether we choose to try out a group, pick up a book, reach out to a trusted friend or relative, or tune into a healing program, you can find support. We can turn trauma into growth and resilience. It does not define who we are. We are much bigger than that.
(Details of the counseling group will be posted as they are finalized.)
Healing from trauma can feel daunting but it is possible. In facilitating groups in an emergency shelter, community outreach center, in jail, and in private practice, I've found that it can be easier to find what works for us in a group setting with the support of other women. For this reason, I will be offering a counseling group for women impacted by trauma at The Banyan Tree next month.
I want trauma survivors to know that you don't have to go it alone. Whether we choose to try out a group, pick up a book, reach out to a trusted friend or relative, or tune into a healing program, you can find support. We can turn trauma into growth and resilience. It does not define who we are. We are much bigger than that.
(Details of the counseling group will be posted as they are finalized.)
Thursday, December 19, 2013
An Invitation to Retreat
The shorter days and cold weather of winter invite us to retreat, take stock of what's happened, contemplate change, and emerge with newfound energy and focus. That's what I'm planning to do- hopefully with a weekend in the mountains of North Georgia. No matter what, I will create some solo time and space to cultivate the seeds of life within me. I'm not referring only to the literal seeds of life some of us carry but the spiritual or transpersonal side of ourselves, as well. We are ripe with potential.
The business of life often distracts and disconnects us from our personal hopes and dreams. If we wish for something different, we must make time to envision it. Envisioning work is quite fun. What kind of relationships do you desire for yourself? What kind of community? Career? World? It's essential to do this powerful imagining work because we live in a world that's far from perfect. If we don't imagine a better world for ourselves, who will? This is the first step towards creating it.
Fellow local counselor and writer, Baraka Elihu, highlights the importance of retreat in her book, Birthing Ourselves Into Being, likening it to the third trimester of pregnancy. It is a time to align our inner worlds with the outer transformation about to take place. By taking time to lay the groundwork for the next chapter of our lives, we allow for a smoother transition. A retreat is any place where you can hear your inner voice, steadying and centering yourself before stepping out on the journey.
Only you know what you need to do to prepare yourself for the next stage of your life. How can you make space to tune into the beginnings of change brewing inside of you? What will give you a sense of comfort during this important time? Perhaps there are muses you can look to- real or imagined- for a source of support. Maybe you'll find guidance in the natural world. Change can be disorienting but this natural experience leads to an inner transformation. Let it be one that you desire.
The business of life often distracts and disconnects us from our personal hopes and dreams. If we wish for something different, we must make time to envision it. Envisioning work is quite fun. What kind of relationships do you desire for yourself? What kind of community? Career? World? It's essential to do this powerful imagining work because we live in a world that's far from perfect. If we don't imagine a better world for ourselves, who will? This is the first step towards creating it.
Fellow local counselor and writer, Baraka Elihu, highlights the importance of retreat in her book, Birthing Ourselves Into Being, likening it to the third trimester of pregnancy. It is a time to align our inner worlds with the outer transformation about to take place. By taking time to lay the groundwork for the next chapter of our lives, we allow for a smoother transition. A retreat is any place where you can hear your inner voice, steadying and centering yourself before stepping out on the journey.
Only you know what you need to do to prepare yourself for the next stage of your life. How can you make space to tune into the beginnings of change brewing inside of you? What will give you a sense of comfort during this important time? Perhaps there are muses you can look to- real or imagined- for a source of support. Maybe you'll find guidance in the natural world. Change can be disorienting but this natural experience leads to an inner transformation. Let it be one that you desire.
Wednesday, December 11, 2013
My Approach
My approach is eclectic! Just as each of us is unique, what helps you may be different than what helps me. So, the most important thing is getting to know you! In every case, I seek to use what works- that is, what studies have shown to be effective or what is evidence-based. Some methods I draw upon are:
The number one ingredient in effective counseling, which has been proven time and again, is the quality of the relationship between counselor and client. For this reason, it's hugely important to come in and meet with a counselor and see what it feels like. You deserve a powerful connection to help in your healing work. In order to get the most out of counseling, finding the right fit is key.
Seeing as it is the second week of December, I want to wish you a holiday season full of the best kind of gifts- whatever it is you're wanting and needing from yourself, others, and life at this particular time. I'm wishing for our safety, happiness, and health- exactly when we need it most. Be well!
- Mindfulness
- Guided imagery
- Grounding or Centering
- Eye Movement Desensitization and Reprocessing (EMDR)
- Expressive Arts
- Gestalt Therapy
- Cognitive Behavioral Therapy (CBT)
- Acceptance and Commitment Therapy (ACT)
- Bibliotherapy
- Seeking Safety
The number one ingredient in effective counseling, which has been proven time and again, is the quality of the relationship between counselor and client. For this reason, it's hugely important to come in and meet with a counselor and see what it feels like. You deserve a powerful connection to help in your healing work. In order to get the most out of counseling, finding the right fit is key.
Seeing as it is the second week of December, I want to wish you a holiday season full of the best kind of gifts- whatever it is you're wanting and needing from yourself, others, and life at this particular time. I'm wishing for our safety, happiness, and health- exactly when we need it most. Be well!
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