Comprehending Trauma: Therapeutic Guidance from Field Authorities

Working with trauma demands a deep understanding of its complexities and nuances. Drawing from my own life experience and as a humanistic and relational trainee therapist, I have had a glimpse into the many ways trauma can impact individuals across various walks of life.

Further reading of experts such as Bessel van der Kolk and Terry Real, whose works have significantly contributed to our understanding of trauma and its treatment, has also informed my perspective. Bessel van der Kolk's seminal work, "The Body Keeps the Score," highlights the intricate interplay between the mind and body in the aftermath of trauma (van der Kolk, 2014). Van der Kolk emphasises how traumatic experiences can become lodged within the body, manifesting as physical symptoms, emotional dysregulation, and altered perceptions of reality. This underscores the importance of incorporating somatic approaches in trauma therapy, such as mindfulness and body-oriented techniques, to address the physiological imprints of trauma.

Similarly, Terry Real's Relational Life Therapy approach underscores the significance of interpersonal connections in trauma recovery (Real, 2002). Real emphasises the relational wounds inflicted by trauma and the therapeutic power of secure attachments in fostering healing and resilience. By cultivating safe and empathic therapeutic relationships, therapists can provide clients with the nurturing environment necessary for processing and integrating their traumatic experiences. Reflecting on my own journey through grief and loss following the passing of my father, I've come to recognise the intricate overlap between trauma and bereavement.

The death of a loved one can evoke a myriad of emotions and bodily sensations akin to those experienced in traumatic events, including heightened arousal, intrusive memories, and feelings of disconnection from others (Kaimal et al., 2016; Craig et al., 2020). Acknowledging the traumatic dimensions of grief underscores the importance of employing trauma-informed approaches in supporting individuals through the mourning process.

In navigating my own grief, I've found that the following self-care practices that combine both the emotional and physiological dimensions of trauma can help: journaling, engaging in creative expression, and spending time in nature. These practices align with emerging research highlighting the therapeutic benefits of expressive arts and nature-based interventions in trauma recovery (Kaimal et al., 2016; Craig et al., 2020).

Nevertheless, the journey of healing from trauma is seldom linear and may entail setbacks and challenges along the way. As a relational therapist, I endeavour to provide clients with a compassionate and non-judgmental space wherein they can explore the complexities of their trauma narratives.

Through collaborative exploration, we work towards unravelling the roots of their distress, reframing maladaptive beliefs, and fostering adaptive coping strategies. Central to Relational Life Therapy is the recognition that past relational experiences profoundly shape one's present interpersonal dynamics.

By illuminating the connections between past traumas and current relational patterns, clients can gain insight into their behaviours and cultivate healthier ways of relating to themselves and others. This process of relational repair lays the groundwork for reclaiming agency, building resilience, and forging deeper connections in the aftermath of trauma.

In closing, my therapeutic approach is anchored in the belief that healing from trauma is not only possible but achievable with the right support and interventions. If you or someone you know is grappling with the effects of trauma, I encourage you to seek professional help and explore the therapeutic modalities that resonate with your unique needs and experiences.

References

Craig, A. D., Versloot, J., Goubert, L., Vervoort, T., & Crombez, G. (2020). Perceiving pain in others: Automatic and controlled mechanisms. The Journal of Pain, 11(2), 101-108.

Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of cortisol levels and participants' responses following art making. Art Therapy, 33(2), 74-80.

Real, T. (2002). How can I get through to you?: Closing the intimacy gap between men and women. Simon and Schuster.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.

Finding Solace in Distraction: Practical Techniques for Coping with Grief

Grief is a complex journey, and finding ways to navigate it can be daunting. In my own experience of grieving the loss of my dad, I've discovered the power of distraction as a valuable tool for managing overwhelming emotions. While psychotherapists often advocate for open dialogue about emotional turmoil, sometimes practical distractions can offer solace when professional support or empathetic confidants aren't readily available or suitable. In the past, I've turned to less helpful distractions such as alcohol, drugs, or risky behaviours, but in search of healthier coping mechanisms, I delved into research on cognitive emotion regulation.

Engaging in practical tasks like cleaning and cooking has proven to be surprisingly therapeutic. These activities not only provide a sense of accomplishment but also offer a temporary respite from the intensity of grief. Research supports this notion, indicating that activities requiring fewer cognitive resources, such as household chores or hobbies, can effectively reduce negative emotional experiences in the short term (Beblo et al., 2012).

Spending time outdoors with my loyal Border Collie, Jasper, has been another source of comfort and rejuvenation. Research suggests that exposure to natural environments can positively impact emotional well-being and reduce stress (Hartig et al., 2014). Simply being in nature, accompanied by Jasper's companionship, has a calming effect on my soul.

While the support of friends and family is invaluable, I've also learned the importance of setting boundaries to protect my emotional well-being. Research emphasises the significance of individual differences in emotion regulation choices and the need for flexibility in navigating social interactions during challenging times (Tamir, 2016).

In conclusion, embracing distraction through practical activities like cleaning, cooking, spending time in nature, and setting boundaries in social interactions has been instrumental in helping me regulate my emotions during this difficult period. These distractions have provided moments of peace, clarity, and strength amidst the storm of grief. Through personal experience and insights from psychological research, I've learned that healing often involves finding solace and respite through purposeful distractions, rather than solely confronting emotions head-on.

References:

Beblo, T., Fernando, S., Klocke, S., Griepenstroh, J., Aschenbrenner, S., & Driessen, M. (2012). Increased suppression of negative and positive emotions in major depression. Journal of Affective Disorders, 141(2-3), 474-479. 

Hartig, T., Mitchell, R., De Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35, 207-228.

Tamir, M. (2016). Why do people regulate their emotions? A taxonomy of motive in emotional regulation. Soc Psychol Rev.

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International Women's Day: Reflecting on Progress and the Ongoing Struggle for Equality

As we celebrate International Women's Day, it's crucial to reflect on the remarkable progress made in the fight for gender equality while also acknowledging the persistent challenges that continue to affect women worldwide.

The history of this day is rooted in the early 20th century, marked by women's movements advocating for better working conditions, suffrage, and gender equality. While significant strides have been made, the struggle for true equality remains, particularly concerning intersectionality. Intersectionality, a concept coined by Kimberlé Crenshaw (YouTube Clip), highlights the interconnected nature of social categorisations such as race, class, and gender, and how they overlap to create unique experiences of discrimination and privilege.

Women of colour, transgender women, and those with diverse sexual orientations face compounded challenges in their pursuit of equality. Despite progress, these groups continue to encounter systemic barriers that hinder their advancement. Mental health issues are a pressing concern within these marginalised communities.

According to the American Psychiatric Association, transgender individuals are nearly four times as likely to experience psychological distress, while women of colour often face disparities in accessing mental health support. Additionally, the LGBTQ+ community continues to grapple with higher rates of depression and anxiety compared to their heterosexual counterparts.

Key statistics further underscore the urgency of addressing mental health within these groups. For instance, studies show that 21.5% of multiracial women experience psychological distress, compared to 16.7% of white women. Moreover, transgender individuals are at a significantly higher risk of suicide attempts, with 40% reporting having attempted suicide at some point in their lives.

On this International Women's Day, let's stand in solidarity with all women and reaffirm our commitment to fostering a more inclusive and equitable world. By supporting organisations that champion women's rights, racial justice, LGBTQ+ equality, and mental health advocacy, we can contribute to meaningful change. Wishing everyone a peaceful and reflective International Women's Day.

Further Information: :

1. Black Women's Blueprint - https://www.blackwomensblueprint.org/

2. The Trevor Project - https://www.thetrevorproject.org/

3. National Alliance on Mental Illness (NAMI) - https://www.nami.org/

4. Human Rights Campaign - https://www.hrc.org/

5. Women's Aid - https://www.womensaid.org.uk/

The Imperative of Compassion: Fostering Social Justice in Counselling Psychology

Today is the World Day of Social Justice so I thought I’d review Amari’s paper below as it provides a reminder of the significance of applying social justice within psychotherapy.

A review of Amari , N. (2021) Social justice in counselling psychology practice: Actualizing the ethics of compassion. The Journal of Humanistic Psychology [Online] < doi.org/10.1177/00221678211039968> [Accessed 21.2.24].

The article emphasises the significance of integrating compassion as an ethical principle in counselling psychology to advance anti-oppressive and anti-discriminatory practice. The key points of the article are as follows:

• Counselling psychologists are urged to be reflective practitioners and challenge power dynamics to promote social justice.

• Compassion in counselling psychology involves acknowledging, appreciating, accessing, and accepting the suffering of others.

• Tailoring interventions to individual needs is crucial to avoid discrimination, as standardised interventions may overlook idiosyncratic requirements.

The potential gaps in the research include the need for further exploration of how to effectively integrate compassion into counselling psychology practice and the impact of power dynamics on the therapeutic relationship. Further research might be helpful in examining the long-term outcomes of applying a compassionate stance in counselling psychology and its effectiveness in promoting social justice.

The article underscores the importance of compassion in fostering social justice within counselling psychology and highlights the need for additional research to enhance its integration and impact.

The Benefits of Creativity for Neurodiverse Individuals & those with Learning Disabilities

When I first moved my Dad to live with us to take care of him due to his worsening dementia, I sought various groups and local support through the connections made via my GP's Social Prescribing service. Many were hit and miss, but one of the most surprising hits for both my Dad and me was a project called Arts for Brain Health, supported by Keighley Creative.

You can see some of my Dad’s creations in the picture above. It had a profound effect on my father’s well-being and mine, as it was something we could do together. It didn’t matter how well things turned out; what was important were the therapeutic benefits made through the calmness that creativity provided, shutting off the day-to-day, and the connections made with the group. And this is what has inspired today's blog.

Neurodiversity and creativity are intertwined in profound ways, offering unique opportunities for individuals with learning disabilities, neurodivergent traits, and those supporting them. I was amazed at how my father, who has vascular dementia, was able to engage in the creative exercises in a local group previously run by Keighley Creative.

In this article, I’ll attempt to describe the benefits of creativity for these groups, provide some examples of techniques and creative exercises, explore the purpose and therapeutic benefits of these exercises, and discuss how they should be introduced in a relational and therapeutic way.

Benefits of Creativity for Neurodiverse Individuals

Creative expression plays a pivotal role in supporting individuals with neurodivergent traits and learning disabilities. It offers a non-verbal outlet for communication, promotes self-expression, and fosters a sense of empowerment. Through creative activities, individuals can explore their emotions, enhance their problem-solving skills, and build self-confidence. Moreover, creativity provides a platform for individuals to engage with the world on their own terms, celebrating their unique perspectives and abilities.

Step-by-Step Examples of Creative Techniques and Exercises

Visual Art: Encourage individuals to express themselves through drawing, painting, or sculpting. Provide a variety of materials to accommodate different sensory needs.

Music Therapy: Utilize music to support emotional regulation and social interaction. Engage in activities such as drumming circles, song writing, or listening to music that resonates with individual experiences.

Drama and Movement: Explore storytelling, role-playing, or guided movement exercises to encourage self-discovery and interpersonal connection.

Purpose and Therapeutic Benefits of Creative Exercises

The purpose of these creative exercises is to provide a safe and supportive space for individuals to explore their thoughts and feelings. Through these activities, individuals can develop coping strategies, improve their communication skills, and cultivate a sense of belonging. The therapeutic benefits encompass emotional regulation, sensory integration, and the promotion of positive mental health.

Introducing Exercises in a Relational and Therapeutic Manner

When introducing creative exercises, it is essential to establish a relational and therapeutic approach. This involves building trust, respecting individual preferences, and adapting activities to suit specific needs. Practitioners should create a nurturing environment where individuals feel valued and understood. By fostering a collaborative relationship, practitioners can guide individuals through the creative process, offering validation and support along the way.

The intersection of neurodiversity and creativity holds immense potential for personal growth and well-being. By embracing creative expression as a therapeutic tool, we can honour the diverse experiences of neurodiverse individuals and create meaningful opportunities for self-discovery and connection. This article aims to inspire practitioners, caregivers, and advocates to integrate creative approaches into their support frameworks, recognizing the profound impact of creativity on the lives of those with neurodivergent traits and learning disabilities.

Here are some useful free resources and websites to support the intersection of neurodiversity and creativity:

Neurodiversity Hub - This website provides a variety of resources for employers, including "Creative Differences," a handbook for embracing neurodiversity in the creative industries. It also offers information on neurodiversity at work, sensory processing and design, and high-impact neurodiversity training solutions.

Uptimize - Uptimize offers neurodiversity training solutions and resources for employers, including articles on the benefits of hiring neurodiverse staff and tips for inclusive recruitment practices.

Arts for Brain Health - Is a local Keighley-based program that offers personalized arts-based interventions to people living with dementia and professional caregivers. The project delivers creative workshops using visual arts, imaginative story-making, and other artistic interventions to provide a coping mechanism for affected individuals and reduce stigma associated with dementia.

References:

Davis, G. (2004). Creativity Is Forever. New York, NY: Kendall Hunt Publishing.

Sedgwick, J. A., Merwood, A., & Asherson, P. (2019). The power of neurodiversity: Unleashing the advantages of your differently wired brain. London, UK: Hachette Books.

Baron-Cohen, S. (2020). The Pattern Seekers: A New Theory of Human Invention

Penguin Books..

Brosnan M, Lewton M, Ashwin C. (2016). Reasoning on the Autism Spectrum: A Dual Process Theory Account. Journal of Autism and Developmental Disorders, 46(6), 2115-2125.

Boot N, Nevicka B, Baas M. (2020). Creativity in ADHD: Goal-Directed Motivation and Domain Specificity. Journal of Attention Disorders, 24(13), 1857-1866.

Understanding and Navigating the Many Faces of Anger

As someone who has grappled with various forms of anger. I understand the profound impact that this complex emotion can have. Personally, I often find myself identifying with passive-aggressive and moral forms of anger described below with triggers that stem from the accumulation of stress and over-analysis, especially during periods of low mood, loneliness, or instances where I feel invalidated or belittled. These experiences have led me to recognise the importance of understanding and managing anger in its different manifestations.

Understanding and managing anger is a crucial aspect of emotional well-being. Anger, a natural and universal emotion, can manifest in various forms, and its sources are often multifaceted. Recognising the type of anger and its underlying triggers is an essential step toward effective anger management.

It's important to acknowledge that each individual's experience with anger is unique, and the sources of their anger may not always be immediately apparent. I’ll look some ways in which to uncover these sources to facilitate more effective anger management. I’ll also recommend a range of free resources where you can find further information or seek help, without stigmatising the experience of anger.

Identifying Types of Anger

Anger can manifest in various forms, including but not limited to:

• Chronic Anger:

  • A persistent, ongoing state of anger that may be rooted in unresolved past experiences or ongoing stressors.

• Passive-Aggressive Anger:

  • Indirect expressions of anger, such as sarcasm, stubbornness, or purposeful inefficiency, often due to difficulty expressing anger directly.

• Moral Anger:

  • Anger in response to perceived injustice or violation of personal values or beliefs.

• Explosive Anger:

  • Intense, sudden outbursts of anger that may feel overwhelming and difficult to control.

 Checklist for Identifying Types of Anger and Their Sources

 To identify the type of anger one may be experiencing and its underlying sources, consider the following questions:

1. What situations or behaviours typically trigger your anger?

2. How do you express your anger? (e.g., through silence, aggression, passive resistance)

3. Are there recurring themes or patterns in the situations that provoke your anger?

4. Do you often feel a sense of injustice or violation of your values when angry?

5. How do you feel physically when angry? (e.g., tense muscles, increased heart rate)

6. Are there specific times or contexts in which you are more prone to experiencing anger?

Recognising and Managing Anger

 Identifying the type of anger one experiences and its sources can help in several ways:

• Early Recognition:

  • Recognising the signs of a specific type of anger can serve as an early warning system, allowing individuals to address it before it escalates.

• Tailored Coping Strategies:

  • Understanding the source of one's anger can inform the development of personalized coping strategies that are more effective for managing that specific type of anger.

• Prevention and Redirection:

  • By understanding the source of their anger, individuals can work on preventing triggers where possible and redirecting their responses when they do occur.

Uncovering Sources of Anger

It's important to acknowledge that the sources of one's anger may not always be immediately evident. Some potential routes to uncover these sources include:

• Self-Reflection:

• Engaging in introspection and journaling to identify patterns in what triggers your anger and how you typically respond.

• Therapeutic Support:

• Seeking guidance from a mental health professional who can help explore underlying causes and develop tailored coping strategies.

• Open Communication:

• Discussing your experiences with trusted friends or family members who can provide an outside perspective on potential sources of your anger.

Free Resources for Further Information and Support

There are numerous free resources available for individuals seeking further information or support with managing their anger:

• Online Articles and Forums:

• Websites such as the mind remake project  and Verywell Mind offer a wealth of free articles on understanding and managing different types of anger.

• Self-Help Apps

• Apps like Insight Timer and Headspace provide free resources for mindfulness and meditation, which can be beneficial for managing anger.

• Community Support Groups:

• Many communities offer free support groups for individuals dealing with various forms of anger, providing a safe space for sharing experiences and coping strategies.

 It's essential to recognise that experiencing anger is a normal part of the human experience and should not be stigmatized. By identifying the type of anger one experiences and its underlying sources, individuals can gain valuable insights into their emotional responses, enabling them to recognise when it's arising and develop strategies to prevent or redirect it effectively.

The following books were used in researching this article which you may mind helpful:

1. Efron, R. P. (2019). Rage: A Step-by-Step Guide to Overcoming Explosive Anger. New Harbinger Publications.

2. Karmin, A. (2018). Anger Management Workbook for Men: Take Control of Your Anger and Master Your Emotions. Althea Press.

3. Dansiger, S. (2020). Mindfulness for Anger Management: Transformative Skills for Overcoming Anger and Managing Powerful Emotions. New Harbinger Publications.

4. Efron, R. P. (2010). Letting Go of Anger: The Eleven Most Common Anger Styles and What to Do About.New Harbinger Publications.

5. Lieberman, D. J. (2018). Never Get Angry Again: The Foolproof Way to Stay Calm and in Control in Any Conversation or Situation. St. Martin's Press.

Thinking & Understanding in Dangerous times

Emmy van Deurzen’s reflection on Baruch Spinoza's freethinking philosophy of the 17th century resonates deeply with the contemporary discourse on understanding and empathy. 

Spinoza, known for expressing unconventional truths, offers a compelling model for navigating intellectual and interpersonal landscapes. In a world often divided, Spinoza's commitment to genuine inquiry and fearless expression stands as a beacon of intellectual courage. His rationalism and willingness to engage with diverse perspectives exemplify a spirit of open-mindedness needed today.

Van Deurzen emphasises the importance of empathic inquiry into the lived experiences of others. While education through reading and studying is essential, it must be complemented by empathic listening and direct engagement with diverse viewpoints. Understanding others goes beyond intellectual comprehension; it requires a deep appreciation of their unique circumstances, emotions, and perspectives.

One of the best managers I have had took me aside about the poor quality of my written work. He’d observed the hours I put in and the effort I made by taking the time to talk to me and find out what was going on for me. By doing this he managed to uncover something that had been a weight around my neck in terms of my academic progress all my life, my dyslexia. 

This exemplifies the transformative power of empathic inquiry in personal and professional settings. His authentic engagement in my experiences highlights the profound impact of empathic understanding in fostering meaningful relationships and facilitating personal growth.

In essence, Spinoza's legacy and Van Deurzen’s reflections remind us of the transformative potential inherent in embracing freethinking, empathic inquiry, and genuine understanding. 

In a world marked by division and discord, may we draw inspiration from Spinoza's example and endeavour to cultivate empathy, compassion, and respect in our interactions with others.

My Jasper…

Let me be transparent about why you might notice an abundance of dog pictures on my website. Firstly, my wife prefers not to have her pictures posted online, so that's one reason. But beyond that, my website revolves around therapy, mental health support, and the journey of self-care. I wanted to feature elements that reflect what I love and what sustains me.

Between 2018 and 2019, before the pandemic struck, my life took a tumultuous turn. My father received a diagnosis of dementia, and my demanding full-time job, coupled with the need to travel frequently from Yorkshire to Kent to assist my family, intensified the pressure. Trapped in a cycle of responsibility and unable to communicate my struggles, I kept everything bottled up for over a year. It wasn't until my wife insisted that I see a doctor that I began to address my mental health. Initially, I was prescribed anti-depressants, which helped me function but left me emotionally numb. Eventually, therapy became an integral part of my healing journey.

This isn't a proclamation about the merits or drawbacks of medication; it's a reminder that seeking professional guidance is crucial. Medication may help manage symptoms, but it wasn't sufficient to address the deeper issues of loneliness, identity crisis, and self-worth that I grappled with. Therapy became the conduit through which I reconnected with my loved ones, including my wife, family, friends, and my newfound companion, Jasper.

The combination of therapy and the routine care of Jasper, following my decision to transition from full-time employment to self-employment to become my father's primary caregiver, was instrumental in my recovery. This shift allowed me to provide consultancy services to the NHS during the pandemic while also charting a path toward becoming a therapist myself.

To me, Jasper embodies the essence of therapy and self-care in furry form. If you're navigating a challenging period, feeling isolated, or struggling with mental health issues like anxiety, depression, or grief, therapy can be immensely beneficial.

Feel free to stay engaged with my blog and social media channels where I'll share tips, resources, and information about local mental health services. Remember to take care of yourself, and may you find your own version of Jasper along your journey.

Prioritising Mental Health

As we navigate through the challenges of daily life, it's essential to prioritise our mental well-being. The journey to mental wellness is unique for each individual, and it's important to recognise the signs when we or someone we know may need support. In this blog post, I will explore the significance of mental health awareness and the resources available in West Yorkshire and the UK.

Embracing Mental Health Awareness

Mental health is a critical aspect of overall well-being, and yet, it is often overlooked. The stigma surrounding mental health issues can prevent individuals from seeking the help they need. However, by fostering an environment of open dialogue and understanding, we can encourage individuals to prioritise their mental wellness without fear of judgment.

Seeking Support: A Vital Step

Recognising when to seek support for mental health concerns is a crucial step towards healing. Whether it's managing stress, anxiety, depression, or any other mental health challenge, reaching out for assistance is a sign of strength. There are various resources available to provide support during mental health emergencies.

Choosing a therapist

When seeking therapy, it's essential to find a therapist who is well-suited to your needs and with whom you feel comfortable. In the UK, there are several considerations to keep in mind when choosing a therapist. Here are some tips to help you make an informed decision:

Therapist Credentials: Look for therapists who have undergone extensive training and are members of recognised organisations such as the British Association for Counselling and Psychotherapy (BACP), the UK Council for Psychotherapy (UKCP), or the Counselling and Psychotherapy Central Awarding Body (CPCAB)

Regulation and Accreditation: Look for therapists who are registered with reputable regulatory bodies such as the UK Council for Psychotherapy (UKCP) or the British Association for Counselling and Psychotherapy (BACP).

Cultural and Religious Background: If your cultural or religious background is important to you, consider finding a therapist who is open to working with different religions and cultural backgrounds. It's essential to ensure that the therapist understands and respects your cultural context.

Personal Preference: Consider your personal preferences, such as the gender or non-binary identity of the therapist. Feeling comfortable with your chosen therapist is essential for a positive therapeutic experience.

Therapy Directories: Utilise trusted therapy directories like the BACP, The Counselling Directory or Psychology Today to find qualified therapists in your area. By considering these factors and conducting thorough research, you can select a therapist who meets your specific needs and provides the support you require.

Accessing Emergency Mental Health Support

In times of crisis, it's important to know where to turn for immediate mental health support. For individuals in West Yorkshire, the West Yorkshire Urgent Community Response Team offers rapid assistance for those experiencing a mental health crisis. Additionally, the NHS provides a comprehensive guide on accessing urgent mental health care in the UK. By sharing our experiences and supporting one another, we can contribute to a community that values mental well-being. It's essential to continue the conversation on mental health and ensure that individuals in West Yorkshire and across the UK are aware of the available resources for seeking support.

Prioritising mental health is an ongoing journey that requires attention and care. If you or someone you know is in need of immediate mental health support, please do not hesitate to reach out to the following resources:

Airedale Urgent Community Response. 

NHS Guide to Urgent Mental Health Care. 

Samaritans. Call 116 123 for free.

Childline. Call for free 0800 1111