For Therapists Archives - claritytherapynyc.com https://www.claritytherapynyc.com/category/for-therapists/ Clarity Therapy NYC Tue, 26 Sep 2023 15:16:41 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.2 https://www.claritytherapynyc.com/wp-content/uploads/2020/08/cropped-Artboard-4@logo-150x150.png For Therapists Archives - claritytherapynyc.com https://www.claritytherapynyc.com/category/for-therapists/ 32 32 Psychedelic Harm Reduction: Maximizing Benefits and Minimizing Risks https://www.claritytherapynyc.com/psychedelic-harm-reduction-maximizing-benefits-and-minimizing-risks/ https://www.claritytherapynyc.com/psychedelic-harm-reduction-maximizing-benefits-and-minimizing-risks/#respond Tue, 26 Sep 2023 15:02:04 +0000 https://www.claritytherapynyc.com/?p=48702 Many people are familiar with the term ‘harm reduction’, especially in the context of substance use. However, less are aware that this concept has expanded beyond addressing addiction, and now has important implications for the emerging field of psychedelic-assisted therapy.

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Are you curious about the psychedelic medicine movement, but confused about how these substances are being used safely? What are the risks of Psychedelic-Assisted Therapy?

Do you want to understand how licensed therapists can explore topics related to psychedelic healing with you? 

Many people are familiar with the term ‘harm reduction’, especially in the context of substance use. However, less are aware that this concept has expanded beyond addressing addiction, and now has important implications for the emerging field of psychedelic-assisted therapy. If you’re here because you are looking into the power of psychedelics for healing and self-growth, then keep reading to gain a better understanding of how psychedelic harm reduction can support your journey.

What is Harm Reduction?

At its core, harm reduction means exactly what it sounds like – taking deliberate action to reduce harm and mitigate risk. This term was popularized by mental health and social justice advocates who recognized that the abstinence-only model of treating disordered substance use was not proving to be effective for a large percentage of people seeking treatment. Furthermore, promoting only abstinence-based approaches perpetuates the stigma associated with substance use. Stigma usually involves taking a moral stance against something, and shaming an individual if they are not aligned with the morally “correct” choice. 

People who feel the effects of stigma may experience intense shame that does not stop their substance use behaviors, only hides it from the view of others. In doing so, people are more likely to use substances in a risky or harmful way. In my sessions with clients, they often express feeling relieved that they can be honest about their substance use, and admit that there are few other environments where they can talk about substance use behaviors so candidly and still receive non-judgmental, empathetic support. 

What does a Harm Reduction Model Do?

The harm reduction model helped medical and mental health professionals incorporate the reality that drugs are available and being used despite laws and guidelines trying to control their spread and ingestion. Harm reduction also highlights and respects an individual’s autonomy, which is something that everyone deserves when receiving care. Harm reduction approaches are now used to promote safer sex, reduce the transmission of viruses through intravenous drug use, and decrease the number of drug (especially opioid) overdoses

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Psychedelics and non-ordinary states of consciousness can support the reduction of symptoms associated with common mental health disorders, as well as the existential distress that may be part of being human. 

Emerging Evidence Related to an Increase in Psychedelic Use and Psychotherapy

Unlike substances such as heroin, cocaine, and alcohol – that facilitate the numbing out and avoidance of painful feelings and memories – psychedelics appear to be being used more than ever by individuals to confront and overcome the uncomfortable and challenging aspects of their experience. An ever-growing body of academic research is consistently showing that psychedelics and non-ordinary states of consciousness can support the reduction of symptoms associated with common mental health disorders, as well as the existential distress that may be part of being human. 

 

What is the Research on Psychedelic-Assisted Therapy?

Psychedelic-assisted therapy that is done in research settings, or with regulated substances such as ketamine, is legal and rigorously controlled. However, we know that people also use psychedelics in other settings such as spiritual or religious ceremonies, or even in more casual settings, such as with a group of friends or alone. In all of these environments, people are turning to psychedelics because they are seeking meaningful healing and transformation. In a society where people continue to have unmet needs around their mental health and well-being – especially following the COVID-19 pandemic, curiosity, rather than moral judgment, is a valuable tool to examine the possibility of psychedelic medicine to meet those needs. We can turn towards psychedelic harm reduction for a better framework to understand and work with all possible choices that people might make regarding their psychedelic use. 

Following the COVID-19 pandemic, curiosity, rather than moral judgment, is a valuable tool to examine the possibility of psychedelic medicine.
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What is the goal of psychedelic harm reduction?

Psychedelic harm reduction is a theoretical approach for conceptualizing and working with individuals who choose to use psychedelics. The goal of psychedelic harm reduction is to decrease the risk of negative physical and psychological outcomes, and increase the likelihood of positive outcomes and benefits. Psychedelic Harm Reduction and Integration (PHRI) is a clinical model created by Ingmar Gorman, Elizabeth Nielson, and other members of their team at Fluence, an organization that emphasizes psychedelic research and education. (The value of psychedelic integration in therapy was covered in a previous blog post, so this entry will maintain the spotlight on psychedelic harm reduction.)

How are Therapists Using Psychedelic Harm Reduction in Therapy?

Using psychedelic harm reduction in therapy allows the clinician to honor several key aspects of the therapeutic process. First and foremost, respecting a person’s autonomy and ability to make their own decisions is a crucial part of creating a safe and productive therapeutic relationship. Many popular therapy modalities focus on creating a non-judgmental, non-directive container in which healing occurs. Another aspect of psychotherapy that can be strengthened by the psychedelic harm reduction model is the opportunity to provide psychoeducation, which is the intentional teaching and transfer of clinical knowledge from therapist to client. 

What are the risks of Psychedelic-Assisted Therapy?

Psychoeducation is not always an intervention in therapy, but it is crucial for supporting safety within psychedelic-assisted therapy. There are risks associated with using psychedelics, or even attempting non-ordinary states of consciousness through something like breathwork, and not everyone is aware of these risks. As a licensed psychotherapist, I use my clinical knowledge and training to provide objective information about psychedelics, and create a supportive space for the client to consider their options and make an informed decision. 

In my sessions with clients, they often express feeling relieved that they can be honest about their substance use, and admit that there are few other environments where they can talk about substance use behaviors so candidly and still receive non-judgmental, empathetic support. 

Psychedelic harm reduction sometimes also looks like discouraging a decision that carries higher levels of risk, or connecting clients with resources that will help them determine how a choice related to their treatment affects them uniquely. For example, when I am supporting a client through the preparation phase of psychedelic integration therapy, I make sure to inform a client about how a psychedelic substance they are considering taking might interact with a medication they are currently prescribed.

Risks of Psychedelic-Assisted Therapy should always be candidly discussed with the client.This might look like considering other options for their psychedelic journey, or consulting with a psychiatrist for an assessment and possible medication management services. Without this frank and honest discussion, the client would risk ingesting a substance that could be a dangerous combination with their medication.

The goal of psychedelic harm reduction is to decrease the risk of negative physical and psychological outcomes, and increase the likelihood of positive outcomes and benefits.
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Embracing the power of psychedelic harm reduction

Clients and clinicians who embrace the psychedelic harm reduction model are embracing the reality that psychedelics are, and will continue to be something that people seek out for healing purposes. In my experience as a Licensed Mental Health Counselor in New York, this type of authenticity is deeply appreciated by my clients, and supports them getting the maximum benefit out of therapy. In addition to upholding safety, helping clients get the most out of their treatment is something I will always value as a therapist.

Psychedelic harm reduction, and psychedelic integration therapy can be combined with regular “talk therapy” as well as other modalities such as Accelerated Resolution Therapy, EMDR, Internal Family Systems, and more. Psychedelic harm reduction is one more way to customize the therapy you receive to your individual needs and circumstances.  

 If you’re interested in learning more about how psychedelic harm reduction can help you reach your goals in therapy, you can book a complimentary 30-minute consultation with me today.

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Seeking Help Amid Crisis: Therapy for Those Enduring Active Trauma https://www.claritytherapynyc.com/seeking-help-amid-crisis-therapy-for-those-enduring-active-trauma/ https://www.claritytherapynyc.com/seeking-help-amid-crisis-therapy-for-those-enduring-active-trauma/#respond Tue, 26 Sep 2023 14:36:03 +0000 https://www.claritytherapynyc.com/?p=48641 Our current models of diagnosing and treating trauma are mostly during the post-traumatic phase. Protecting people from post-traumatic symptoms is an important part of this work, and we can best do that if we intervene as soon as possible- and we can only intervene if someone is capable of seeing that they are living through active distress.

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The field of mental health still has a long way to go in our general understanding of trauma. Trauma-based disorders are one of the few conditions that require a life-changing event for a diagnosis to be made. And unfortunately, many of our diagnostic understanding of trauma is looking at it after the fact. Mental health professionals typically explore the symptoms and functioning of people who have already endured a traumatic experience. But very little is said for the people who are still actively enduring traumatic situations, some even in their daily lives.

As with most things in healthcare, our current models of diagnosing and treating trauma are mostly during the post-traumatic phase.

Post-traumatic stress disorder has been the landmark understanding of trauma for decades. We know now these symptoms are only one possible presentation of trauma. Complex PTSD provides a deeper understanding of what it can look like for someone to endure chronic exposures to distress and overwhelm and helps paint a broader picture of symptoms that individuals may face

But there is an overwhelming need for us to examine what it looks like for people who are currently surviving adversity- understanding how symptoms present when exposed to active threats and how to better prioritize prevention. As with most things in healthcare, our current models of diagnosing and treating trauma are mostly during the post-traumatic phase. Protecting people from post-traumatic symptoms is an important part of this work, and we can best do that if we intervene as soon as possible- and we can only intervene if someone is capable of seeing that they are living through active distress.

What Happens When You Are in Active Distress?

Stress is psychological and physiological. It impacts you in your body and your brain- and the process by which this happens is a universal, neurobiological experience for everyone. In essence

  • You are exposed to a demand or a threat that you perceive to be challenging or overwhelming
  • This stressor is then processed by your body as a “bad thing” and a dangerous thing
  • Your body communicates to your brain via the vagus nerve that you are now in the presence of danger and must shift into self-preservation mode
  • This then puts you into fight or flight, and you shift out of your thinking brain
  • Reflexively and automatically, you become more aware of how bad the stressor feels and you become fixated on how you can get relief from the stress
  • Your body starts to feel uncomfortable because your heart is racing, your muscles are tense, your stomach hurts, and you have too much adrenaline and/or cortisol in your bloodstream
  • It becomes harder to focus, to feel comfortable, to feel motivated and your behaviors shift into self-protective behaviors to get away from the stressor. You may:
    • Fight: Become self-defensive or conflictual
    • Flight: Try to avoid or escape the stressor
    • Freeze: Become paralyzed or stuck
    • Fawn: People-please or drop your boundaries
    • Flop: Submit and give up
    • Fright: Panic and explode
  • You stay stuck in these behaviors until it feels like you have adequately dealt with the stressor
  • Your body produces adrenaline and cortisol and then you crash into a low period so you can recuperate

This neurobiological process works great when presented with acute threats such as a bear in the woods. These processes do not work as great, however, when you are trying to function at work or in a relationship and you are stuck in a state of distress.

The longer you are in distress, the more damage your stress chemicals do to your brain and body. The more frequently you are exposed to distress, the more your ability to tolerate erodes away. The more intense or threatening the distress, the more you develop complicated or harmful coping strategies. When you are flooded with stress due to active crisis, your capacity to function becomes highly dysregulated. This regulation must be intervened before it becomes ingrained in us as a post-traumatic symptom of distress.

What Does Active Distress Mean?

While life almost always guarantees adversity, not everyone is exposed to the same intensity or frequency of adversity. And even fewer people are exposed to what would be considered true threats to their survival. When you have active threats of harm facing you, you move through the world differently than your peers. When exposed to intense, frequent, or harmful threats, you spend more resources in self-preservation and survival mode and therefore have fewer resources to expend on other parts of your life.

Systemic distress can look different to different individuals. For example:

  • Financial insecurity is distressing because it poses a threat to housing or food.
  • Housing insecurity is distressing because it poses a threat to safety and protection.
  • Food insecurity is distressing because it poses a threat to survival and nourishment.
  • Community violence is distressing because it poses a threat to safety and connections.
  • Harsh political climates are distressing because they pose a threat to policy-driven needs and access to resources.

Some groups of people are more greatly impacted by these threats than others.

On a smaller scale, many people are exposed to threats of safety within their own homes. They may be exposed to

  • An abusive partner, parent, sibling, or family member.
  • High conflict or high control groups.
  • Neglect or abandonment.
  • Loss or grief.
  • Substance use or harmful mental health challenges.
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When exposed to intense, frequent, or harmful threats, you spend more resources in self-preservation and survival mode.

When Does Distress Become Trauma?

When someone is exposed to frequent, intense, and unsupported experiences of distress, it can become “toxic”. Your body is designed to only handle so much turmoil before it makes you sick. Trauma is psychological and physiological injury due to repeated or intense exposures to unregulated stress. Quite literally, trauma is when your stress exposure is so strong and so unmediated that it alters the way you feel and function.

From a behavioral perspective: if you are exposed to so much stress that it is harming you, your behaviors are going to become hyper-fixated on getting relief from the distress. This might lead to the development of relief-seeking behaviors that often exist within self-harm: non-suicidal self-injury (NSSI), eating disorders, substance use, etc. People might also develop compulsive behaviors to get relief which can develop into obsessive-compulsive disorders. On a more surface level, someone may also spend so much time and energy on surviving (working too much, protecting themselves from harmful people, etc.) that they can’t do anything else.

From a neurobiological perspective: chronic and uninterrupted exposure to adrenaline and cortisol causes damage to your brain and body. Your amygdala grows, your hippocampus shrinks, and you have less activation in your PFC. This changes how you experience and process emotions, how you access memories, how you think, and how you make decisions. This changes your capacity to make good, healing choices.

When you are flooded with stress due to active crisis, your capacity to function becomes highly dysregulated. This regulation must be intervened before it becomes ingrained in us as a post-traumatic symptom of distress.

From a physiological perspective: adrenaline and cortisol are also degrading to your digestive systems, pulmonary systems, cardiac systems, and endocrinological systems. Stress chemicals degrade you from the inside out which is one explanation behind why trauma survivors have worse health outcomes. This changes how much you can rely on your body to move you through life.

From an evolutionary perspective: you are moldable so you can adapt to your environments. You adapt in spaces of hostility so you can ensure your survival, but those adaptations do not easily apply to worlds outside of your trauma. These changes can be hard to get away from, causing repeated patterns of pain even when trying to heal from past trauma.
In short- when distress is too much, too intense, or too frequent, you can develop symptoms of traumatic stress. And trauma is complicated because it compounds. When this compounding is complex and chronic, it can change the trajectory of development, play a hand in the worsening of mental health conditions, and change the way you perceive and interact with your world.

If you’re exposed to so much stress that it’s harming you, your behaviors may become hyper-fixated on getting relief from distress.
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Does Everyone Realize They Are Developing Trauma?

When your world is so overwhelming and chaotic that the distress could be damaging, it also interrupts your ability to assess what’s going on. Your situation might be so familiar or so normal you don’t even know it could be harmful. It could be so overwhelming and consuming you don’t have the space to realize what’s happening. It can be so shameful or hard to look at that you ignore or deny it.

It is often difficult for people who are in active distress to act in ways that are healing enough to protect themselves from trauma. The way that we talk about trauma is so focused on how to identify it once you have survived. The gap in identifying how to know when you’re actively living it is so important for survivors to get help as soon as possible, to better prevent the establishment of long-term, chronic symptomatology. It also helps inform providers on how to best address symptoms of distress.

How to Tell if You Are Living in Active Distress

Typical adversity is acute, short-term, and usually recoverable with minimal effort. Everyone endures adversity, and as issues in our society get more complicated, the more intense the overall adversity impacts the members of that society. Right now, there is a lot of systemic pressure impacting people. You have collectively endured multiple political, social, financial, medical, and other crises that have changed the landscape in which you function. But this being normal and universal doesn’t make it any less traumatic on our body systems. Social normalization of distress does not lead to improved tolerance of distress. It just leads to a more distressed group of people.

On a personal level, you can assess for active distress by looking at 2 environments: internal and external.

  1. Internal environments are signs and symptoms coming from within the body. Your symptoms can be worsened by external triggers, but they can also be worsened by changes in health or illness. When faced with active distress, you can expect to experience big changes in the following:
        • Disruptions in sleep
        • Disruptions in eating/drinking
        • Changes in substance use
        • Changes in self-destructive or harmful behaviors
        • Disruptions in social behavior
        • Changes in self-care or self-preservation
        • Increases in discomfort, pain, or injury
        • Increases in challenging emotions
        • Increases in fear-based behaviors or responses
        • Changes in thinking patterns
        • Disruptions in hopefulness or helpfulness
  2. External environments are triggers and influences coming from outside of yourself. These are stressors and sources of threat that may or may not be within your control. When faced with active distress, it is possible for your experiences to include:
        • Increases in conflict, chaos, or ruptures
        • Increases in threats to safety or stability
        • Exposure to frequent or intense adversity
        • Disruptions in the community or connections
        • Experience with harm, pain, or violence
        • Losses, grievances, or abandonment
        • Neglect or unmet needs
        • Little or no supportive care or rehabilitation

If you have unwavering symptoms, the development of worsening mental health, and a shift in how comfortable it feels to live in your body- that is a pretty good sign that you might be enduring active distress or crises. If these symptoms are being influenced by outside forces that cause harm or threaten your well-being, then you might be living through an active trauma event.

If you feel yourself slipping from reality, becoming unknown to yourself, and feeling shame or disgust in yourself, you are likely enduring active trauma.

When adversity is so impactful it changes us, that is trauma. If you feel yourself slipping from reality, becoming unknown to yourself, and feeling shame or disgust in yourself, you are likely enduring active trauma. Getting help as soon as possible is the best way to avoid continued dysfunction and to get yourself back to stable functioning.

 

 

Why is it Hard to Get Help When I am Living in Active Trauma?

Seeking out therapy when in active trauma can be both complicated and burdensome. Some reasons why therapy in crisis can be hard:

  1. You have limited time, resources, or energy given how consuming your active distress is, leaving little left to seek out or engage in therapy. Even if you do engage in therapy, you might not have the bandwidth to participate in deep healing or challenging interventions.
  2. You may not even be aware of what is going on. You might be socialized to ignore your distress or power through it on your own. You may not know that you can get help when you are in crisis, or you may fear that you won’t be taken seriously.
  3. You cannot change your circumstances, so it feels like you need whatever coping mechanisms you have developed. The idea of losing these mechanisms, no matter how harmful they are, can feel very scary.
  4. Your symptoms are being misinterpreted as something else. If you struggle to talk about what is happening, your treatment provider may misunderstand your symptoms, and this might lead to misdiagnosis and therefore the treatment is less effective. This can result in an attempt to treat the symptoms without any change to the underlying distress that is bringing the symptoms forward.
      • Oftentimes, this can look like “treatment resistance”, when in reality, you are just generating symptoms at the same rate as you are enduring distress

      • This can be a Band-Aid effect that doesn’t offer real relief or change, causing frustration or a lack of trust in treatment

      • There might be an overemphasis on over-pathologizing a normal reaction to an abnormal situation

  5. You don’t have to wait until you are post-trauma to get treatment. Receiving appropriate, trauma-informed care can help you navigate your active crises while mitigating the long-term impact they have on you.
If you feel yourself slipping from reality, becoming unknown to yourself, and feeling shame or disgust in yourself, you are likely enduring active trauma.
group of women sitting in front of NYC skyline

What Does Therapy for Active Trauma Look Like?

As a trauma therapist, it is most important to establish trust with clients- especially those in active crisis. One part of that is helping you to build awareness and acknowledge the harmful nature of your current circumstances:

– Naming your distress as traumatic helps communicate that it must be changed, survived, or escaped. It paints a clearer picture of your reality and provides the opportunity to make healthier decisions

Establishing safety is the most important step when working through active trauma. In our work, this means helping move you away from the threat in as reasonable and timely manner as possible.

– If you are living in an environment that is hostile or abusive, the first step is working with a provider on how to get safe. What safety looks like for you depends on your specific areas of distress. Communicating to a provider about what needs are unmet is the best way to get connected to the appropriate resources.

– You might need help finding housing support, financial or food support, case management, changes in health insurance, domestic violence support, substance use support, etc.

Understanding your symptoms through compassionate education can relieve a lot of shame. Providing normalization of trauma while validating the experience is vital in the healing process.

– When you have the words to explain what you are going through, you feel less alone. When you can understand there is some normalcy in developing challenging symptoms when faced with challenging circumstances, you feel less ashamed about your behaviors and difficulties

– When you can name what’s wrong, you can better and more appropriately apply intervention

Learning how to tolerate distress for the unavoidable will help mitigate long-term symptoms. By teaching clients how to better manage their symptoms, they’re able to regain a sense of comfort and control within their own bodies.

– When in active trauma, you may not be able to get away from the source of your threats. The only thing you can do then, is manage the impact this threat has on your systems. Learning to apply distress tolerance skills may not solve the problem- but it will certainly reduce how much the problem hurts.

– Building healthier coping skills will prevent harmful behaviors from becoming habits- meaning they will stick around even once the threat is gone. If the world is hurting you, the least you can do is not inflict further pain or unnecessary suffering.

Connecting with support and community can help cushion the impact of trauma. This connection starts in the therapy space but then spreads out into your life.

Isolation is one of the most damaging facets in developing post-traumatic stress symptoms. When you are enduring overwhelm that can’t be escaped, finding connection among trusted people and learning to safely attach can prevent a lot of long-term symptoms.

If you have signs or symptoms that you may be enduring active trauma, it is an act of love and survival to reach out for support. While it may be uncomfortable, communicating to your therapist where your sources of threat are coming from is a very important way for you to be connected to the appropriate safety resources. As a trauma therapist, I am trained to look at areas of vulnerability and to build a safe relationship for you to explore your distress.

Just as hostility and chaos change your brain- so does healing and connection. Trauma therapy has been shown to reverse trauma-induced changes in the brain and has evidential support for building resilience and post-traumatic growth following adversity. Your challenges don’t have to damage you- with help, you can endure the inescapable and still find a life worth living on the other side.

Your Turn: Do you have signs or symptoms of active distress? What does this look like to you? How have you found healing? Share in the comments below.

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Is Your Job Defining You? How to Discover Who You Are Outside of Work https://www.claritytherapynyc.com/is-your-job-defining-you-discover-who-you-are-outside-of-work/ https://www.claritytherapynyc.com/is-your-job-defining-you-discover-who-you-are-outside-of-work/#respond Wed, 23 Aug 2023 10:59:42 +0000 https://www.claritytherapynyc.com/?p=46099 The post Is Your Job Defining You? How to Discover Who You Are Outside of Work appeared first on claritytherapynyc.com.

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If you’ve lived or socialized in New York City for any length of time, you’ve probably had someone ask, “What do you do?” The culture is fixated on work – what it is, how it’s going, what successes or headaches you’ve experienced there, how much of a monster your boss is, the amount of your paycheck, etc. A common response is, “I’m a…” Continuing the theme of fixation, we use the verb “to be” in relation to our work. We are our work, and it is us.

But in truth, despite it often being placed at the very center of our lives and identity, work is only one part of our experience and does not need to be a part of our identity. Who we are outside of work, and all its complexity, is often left unexplored, unnourished, and undeveloped.

The Psychology of Career and Identity

As an adult living in the US, you are more likely to spend the majority of your waking hours at work than anywhere else. (According to the Bureau of Labor Statistics, those working outside the home averaged 7.9 hours of work per day, which does not include getting ready for work or commuting). Your sense of self and identity can easily become fused with, or overwhelmed by, where you are spending so much time.

This tendency is turbocharged by the social significance given to work-related ideas like productivity, working hard, getting ahead, chasing promotions, having to “hustle,” and consumerism. While this can feel uplifting for those experiencing a highpoint in their work, any changes in your ability to be optimally productive (such as getting sick, being fired, or leaving the workforce) can lead to big questions.

Who are you outside of work? What is important to you? For some, these questions may be accompanied by feelings of depression, anxiety, isolation, grief, feeling lost, and more.

If you seemingly are your work, some of the below experiences may sound familiar:

    • Not having much to talk about other than work or colleagues

    • Difficulty identifying your likes, dislikes, or interests

    • Relating everything back to work (ex: positive qualities are those that allow you to succeed at work)

    • Belief that the next title bump, raise, or job will give you a sense of fulfillment or satisfaction

    • No sense of play (ability to do something simply for the sake of enjoyment, rather than for financial or professional purposes)

Who we are outside of work, and all its complexity, is often left unexplored, unnourished, and undeveloped.

I often work with clients to explore the impact that the internalization of capitalism has on their self-worth, goals, and identity. If the above experiences resonate with you, it may be a sign that you’re ready to challenge the status quo and break free from some of the capitalistic ideals that you’ve bought into for so long. So, let’s help you discover who you are outside of work.

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As an adult living in the US, you are more likely to spend the majority of your waking hours at work than anywhere else.

How to discover who you are outside of work

The importance of exploring your core values and purpose

If your sense of self and identity are consumed by work, imagining anything else or thinking about where to begin may seem daunting. This is extremely common and understandable – you’re challenging yourself to grow in new ways that aren’t often talked about or encouraged. So, how can you start to discover who you are outside of work? One way to begin is by thinking about your values, interests, hopes, and dreams.

Understanding these things can help you recognize the parts of yourself unrelated to job titles and salary brackets. Here are some questions I invite you to reflect on:

  • How do I like to spend my free time? (this can help illuminate any areas of enjoyment, hobbies, or potential passions that you may want to lean into)
  • Do I have any interests or talents that I haven’t explored (or given myself permission to explore) yet?
  • What aspects of my character do I appreciate? (if this is difficult to answer, ask yourself
  • what do others appreciate about you?)
  • What values do I hold dear in life?
  • What are my strengths? What are my areas for growth?
  • What drives my behavior and how do I make decisions?
  • Who have been the most influential people in my life and why?
  • How can I be a better friend, partner, or person to those around me?

If reflecting on the above questions truthfully, some of your answers may be uncomfortable. The purpose of thinking about them isn’t to have everything precisely figured out, but rather to serve as a starting point for learning more about yourself. For many, acknowledging the less comfortable parts of yourself or areas of life you’d like to be different is an important step toward growth and change.

Asking yourself simple questions such as “How do I like to spend my free time?” can help illuminate any areas of enjoyment, hobbies, or potential passions.
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You are a whole person outside of work, deserving of rest and fulfillment

How capitalism keeps us stuck

In the United States, work and profit are valued above all else. We are taught from a very young age that to be unemployed or “unproductive” are among the worst things a person can be (just think about how intense the fear of being perceived as “lazy” is). Inevitably, this means many of us are consumed by work as we strive to be the most productive.

The fact that this constant striving leaves little time for the development of personhood is not by accident. People who are too tired and beaten down from work don’t have an opportunity to develop passions, break out of their isolation, organize with others to address their grievances and fight for change, or generally challenge the status quo. Keeping you focused on work affects things from the macro (national, state, and community level) all the way down to you.

For many, acknowledging the less comfortable parts of yourself or areas of life you’d like to be different is an important step toward growth and change.

So, how could you start to break out of this very intentional cycle and begin to get to know yourself better? In addition to reflecting on the questions above, having various building blocks in place can be helpful. Tending to things like your mental health, physical health, and your relationships can go a long way to having you feel supported as you push yourself to grow in new and exciting ways.

You Are More Than Your Job

I’m here to remind you that you are not your job. It may take up significant amounts of your time, energy, and attention, but at the end of the day, it is what you do, not who you are. Exploring your interests, values, and passions can be a great way to begin to untangle work from the parts of your life and identity that are just waiting to be cultivated. You deserve to rest and discover who you are outside of work. Embarking on this journey of growth and development with a trusted professional can be an especially rewarding and fulfilling experience. Regardless of how you get there, though, my hope is that the next time a New Yorker asks you about yourself, you will have more to say than you are your job.

Your Turn: Have you taken time to explore your values, passions, interests and who you are outside of work? Do you find it challenging to give yourself permission to rest? What has your experience been? Share in the comments below.

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What is psychedelic integration therapy and why is it important? https://www.claritytherapynyc.com/what-is-psychedelic-integration-therapy-and-why-is-it-important/ https://www.claritytherapynyc.com/what-is-psychedelic-integration-therapy-and-why-is-it-important/#respond Tue, 08 Aug 2023 12:07:26 +0000 https://www.claritytherapynyc.com/?p=45124 People learn about the power of psychedelics and non-ordinary states of consciousness through many different avenues, but often come to the same question: How can psychedelics help improve my mental health? Read on to discover how this groundbreaking approach can help you navigate psychedelic experiences, providing support, healing, and integration for lasting personal growth.

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Maybe you’re here because you just watched How To Change Your Mind on Netflix. Or maybe you’re here because your friend came back from an ayahuasca retreat in Peru claiming they experienced years worth of healing in a week. People learn about the power of psychedelics and non-ordinary states of consciousness through many different avenues, but often come to the same question: How can psychedelics help improve my mental health?

If you’re asking that question, you’re in the right place! I offer clients the opportunity to explore possible answers to questions including:
“Are psychedelics considered safe?”
“How does ketamine help people feel less depressed?”
“How should I mentally prepare for taking a psychedelic?”
“Can you help me make sense of my psychedelic trip?”

Psychedelic integration therapy, within a safe and trusting environment, provides personalized support tailored to your individual needs, and has been scientifically demonstrated to have positive effects on your emotional wellbeing. Here, you’ll learn how these essential components are put into practice, and what you can expect from the process.

What is psychedelic integration?

Psychedelics have been used for thousands of years to promote spiritual growth, healing, and community building. During the past century, psychedelics entered the mainstream in U.S. culture and have remained here ever since. Even more recently, there has been a boom in academic and clinical research demonstrating the numerous benefits of psychedelics for mental and physical wellness.

More and more people are seeking out psychedelic experiences to heal from mental health disorders and existential distress through clinical research studies, in therapy with qualified providers, and in religious and shamanic settings.

Psychedelic-assisted therapy involves using mind-altering substances such as ketamine, psilocybin, and MDMA to induce non-ordinary states of consciousness during sessions with a trained professional. Psychedelic integration focuses on what happens before and after the experience to make meaning, deepen understanding, and apply new insights to daily life. Psychedelic integration therapy is highly beneficial even without your integration therapist being present for your journey. What does this mean exactly?

Many individuals experience a wide range of complex thoughts, emotions, and even memories. All thoughts, feelings, and memories that come up during a psychedelic experience can be a meaningful part of your healing process. Integration work can help you make sense of their meaning , not just during the experience itself, but also in the days and months to come. Without integrating your journey, insights may slip away like sand through your fingers, making it harder to evolve any new awareness into long-lasting change. I often hear from people that their psychedelic experience “feels like a dream” – integration can help transfer those dreamlike memories into new perspectives and insights that positively impact your everyday reality. Psychedelic integration therapy is a safe, confidential space to navigate these insights and create real transformation in your life.

small brown mushrooms on green grass
During the past century, psychedelics entered the mainstream in U.S. culture and have remained here ever since.

How does psychedelic integration work?

The specific course of psychedelic integration therapy depends on your unique needs and goals. Most people who work with me participate in the following sequence:

  1. Preparation
    1. Typically, the first step is to explore what you’re hoping to get out of a psychedelic experience. If applicable, we will discuss any past use of psychedelics or other instances of achieving non-ordinary states of consciousness (ie., meditation).
    2. Then, you and your clinician will discuss your medical and mental health history as it relates to the psychedelic medicine you are interested in working with. At this point, a referral to a psychiatrist will be made, if no significant risk factors are identified.
    3. Now you’re ready to establish intentions, explore and manage expectations for your psychedelic journey, and ensure you are setting yourself up for success – by examining your daily routines, environment, social interactions, and more. At this stage we may also build up your coping skills through exercises like breathwork and body relaxation techniques.
  2. Journey completed outside of therapy sessions
    (Reminder: Psychedelic integration therapy does not include the administration of any substances, or guiding through any substance-induced experiences.)

    There are many different avenues people may select for embarking on their psychedelic journey. Some people may choose to:

    1. Receive infusions at a ketamine clinic
    2. Travel to a country where indigenous healers offer medicine ceremonies
    3. Join a church that uses psychedelics as a sacrament
    4. Work with a healer that offers alternative methods for attaining altered states of consciousness, such as through holotropic breathwork
  3. Integration
    This is the time for us to make sense of and unpack your experience in the here in and now, which is meant to help promote new perspectives, insights, and even transformative behavior change.
    1. I begin the integration process in a very open-ended way so that I am not interfering in your meaning-making process. I’ll support you by exploring key points, images, and themes you noticed on your journey.
    2. Then, we’ll ensure you’re engaging in self-care practices that allow you to honor the still vulnerable or “raw” psychological state you may find yourself in.
    3. Once you’ve identified the most significant aspects of your journey, we’ll connect them back to your therapeutic goals and intentions.
    4. When you feel ready, we will integrate the lessons and knowledge gained from your psychedelic experience into new behaviors and thought patterns for you to try in your daily life.

Remember, as with most forms of psychotherapy, this process is not linear – especially in the integration stage. Clients often discover new insights over a period of time, which then may shift the focus of change they are trying to make in their life. For example, someone might gradually come to terms with the loss of a loved one through periods of first honoring their grief, then embodying self-forgiveness, and eventually, exploring a newfound spiritual understanding. Some individuals also benefit from more time and support from the therapist than others when attempting behavioral change.

Psychedelic integration therapy can help promote profound new perspectives, insights, and even transformative behavior change.
financial infidelity

What can I expect from the therapist during a psychedelic integration therapy session?

As with other therapy services I offer, I use concepts from Internal Family Systems (IFS), mindfulness, and psychodynamic therapies to facilitate holistic, comprehensive care. We will explore somatic practices, contemplative techniques, and parts work to prepare and integrate your experience. This means we may look at how your experiences, thoughts, and feelings are felt in your body. You may be asked to journal between sessions or engage in various forms of meditation. You might practice deep breathing or visualization techniques to help you manage challenging moments during therapy.

Additionally, in alignment with MAPS (the Multidisciplinary Association for Psychedelic Studies) protocol for their clinical research studies, I place strong emphasis on the client’s ‘inner healing intelligence’. This person-centered concept suggests that you already have what you need inside of you to reach your goals. You may have struggled to access this innate healer before, but once you are in touch with it, it will be a powerful force that moves you towards healing and wholeness.

Psychedelic integration therapy may be right for you if:

  • You are curious about the safe use of psychedelics as a tool for personal growth
  • You want to use psychedelics to help improve mental health concerns
  • You had a psychedelic experience that left you feeling confused, and feel that you cannot make sense of it on your own
  • You are in need of professional support after a traumatic experience with psychedelics

What are the possible risks associated with psychedelic integration therapy?

Psychedelics aren’t right for everyone, nor are they a cure-all for all problems. Also, like any other substance, there is the potential for abuse (although research indicates that the risk for abuse is lower with traditional psychedelics than the drugs that commonly lead to substance use disorders).

Psychedelic substances have potential interactions with medications as well as physical and mental health conditions. Substances not carefully controlled in a clinical setting pose the risk of being adulterated with other ingredients that can be harmful. Being under the influence of any drug can increase physical safety risks as intoxication can lead to loss of coordination and falling.

I am not in a position to provide medical advice. My services are not a substitute for proper medical care or consultation with a qualified health provider. When we’re exploring whether or not psychedelics are a good option for you, I will redirect you to your primary care provider to first address any medical concerns.

spring cleaning grounding
Psychedelic integration therapy may be right for you’re curious about exploring psychedelics to help improve certain mental health concerns.

Frequently asked questions about psychedelic integration therapy

Q: Is psychedelic integration therapy safe?

A : Different substances elicit profoundly different effects, with many factors playing a role: dosage, the environment you are in, who is with you, your mental health status, any medications you are taking, and more.
If proper attention isn’t given to these factors, the risk of harm can increase. I’ve witnessed a mystical experience or otherwise inducing a non-ordinary state of consciousness even become traumatic without the proper preparation and support. For this reason, supporting your safety is of utmost importance to me. My goal is to help you explore all options so that you can make an informed decision that feels aligned with your needs and preferences. Thanks to this intentional approach, we’re able to significantly reduce the risk of a harmful experience.
As with all of my therapeutic approaches, I also incorporate trauma-informed care, if it could be beneficial for your treatment. This allows us to better understand how your past trauma may play a role in any non-ordinary states of consciousness, including managing and processing memories that can surface.

Q: Is psychedelic integration therapy only started after a psychedelic journey?

A: No, psychedelic integration can also include a preparation phase before you take any medicine. I will help you create intentions, manage expectations, and if needed, establish grounding practices for any periods of anxiety that may come up during your journey. I always recommend and help my clients create a comprehensive preparation plan before taking a mind-altering substance.

Q: Do I have to see a psychiatrist to do psychedelic integration therapy?

A: No, however for some people I will recommend a referral to a psychiatrist before you attempt to experience altered states of consciousness. Certain physical health conditions, mental health conditions, and medications will affect the risk level of taking a psychedelic medicine, or even doing intense breathwork.

For example, it can be dangerous for individuals with uncontrolled high blood pressure to take ketamine. In this situation, a trained therapist will direct the client to consult with a psychedelic-friendly psychiatrist about medication to manage their blood pressure as part of the preparation process.

Q: Is it safe for me to talk about my use of psychedelics with a therapist?

A: Like traditional talk therapy, information about your psychedelic use is kept confidential, and cannot be disclosed to other people without your consent. However, it is important to remember that not all therapists are trained in psychedelic integration, and some may have their own biases about the choice to heal using psychedelics. This is why it is so important to find a therapist that understands your needs, goals, and has the appropriate clinical expertise to understand and work with non-ordinary states of consciousness.

Q: Is psychedelic integration therapy helpful if I am receiving ketamine infusions?

A: Absolutely! While ketamine is not a classic psychedelic, it does have powerful therapeutic benefits and can facilitate an intense non-ordinary state of consciousness. Integration therapy will help you get the most out of your infusions.

Q: Can I integrate a psychedelic experience from years ago?

A: Yes, it is never too late to integrate! I also believe that the process of integration continues throughout your life – insight can come when you least expect it, and perpetually unfold into deeper awareness and utilization for where you are in your life.

Q: Can I integrate an experience with non-ordinary states of consciousness that did not occur from psychedelics?

A: Yes. People have “peak” or “mystical experiences” through breathwork, meditation, and other forms of expanding consciousness. These methods are just as valid, valuable, and worthy of integrating into your daily life.

Q: I think this could be right for me and would like to learn more about psychedelic integration services at Clarity, what's the first step in the process?

A: Email Nicole at nicole@claritytherapynyc.com, or schedule a free 30-minute consultation call to talk more about working with her for your psychedelic integration needs!

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Coping with ADHD as an Adult: How Therapy Can Help https://www.claritytherapynyc.com/coping-with-adhd-as-an-adult-how-therapy-can-help/ https://www.claritytherapynyc.com/coping-with-adhd-as-an-adult-how-therapy-can-help/#respond Mon, 07 Aug 2023 12:16:53 +0000 https://www.claritytherapynyc.com/?p=45117 Have you sought out a professional opinion and have already received a diagnosis of ADHD? For some people receiving a diagnosis may come as a surprise, while for others it actually makes perfect sense and explains why you were facing so many difficulties.

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Understanding Attention Deficit Hyperactivity Disorder (ADHD) in adulthood has become more and more prevalent recently. You may have heard of it and even know more people who have been diagnosed with ADHD.

Some of us may experience symptoms that mimic those of ADHD however, they can be indicative of other conditions or a temporary states, such as when we feel emotionally drained after a breakup and find ourselves struggling to concentrate in the workplace or keep up with conversations, and forget things more frequently than usual; or when a medical condition can cause disruption to our cognitive capabilities.

Maybe you yourself have experienced difficulty with different tasks for some time now, and wonder if ADHD-like symptoms are the cause for your challenges.

Have you sought out a professional opinion and have already received a diagnosis of ADHD? For some people receiving a diagnosis may come as a surprise, while for others it actually makes perfect sense and explains why you were facing so many difficulties.

Now that you know ADHD is causing your struggles, what steps can you take to make things better? In this blog we’ll explore the challenges that many people with ADHD face, dispel common myths, and share ways you can channel your ADHD symptoms to live a more expansive life.

How is ADHD diagnosed?

Talking to a mental health professional experienced in diagnosing ADHD is the best way to find out if you or someone you care about is living with it. A professional may ask you specific questions or provide a psychological evaluation. Rating scales and questionnaires, such as the Conners, can also be used to help assess ADHD. A diagnosis isn’t based on one single test, but is made up of a picture of your symptoms and overall behavior. Neuropsychological testing is currently the most accurate approach to receive a diagnosis.

As our understanding of ADHD continues to progress, we have come to know that it can be present from childhood and, in most cases, is a chronic condition. However, for some, symptoms will lessen or change in presentation as they age, while others may even have a full or partial remission (become less severe or even disappear completely) as they enter adulthood. Yet there are also cases of individuals who managed to make it through their schooling without a diagnosis, but as life demands become more complex, symptoms often become more prominent and a diagnosis is made later in life.

It’s estimated that ADHD affects more than 8 million adults (around 5% of Americans) most of whom aren’t even aware they have it.

As life demands become more complex, ADHD symptoms may often become more prominent and a diagnosis is made later in life.

What does an ADHD diagnosis mean for me?

You may already be aware that ADHD is having an effect in various areas of your life, such as:

  • Productivity at work may depend on how interested you are in the activity, leading to procrastination that can put you in a bad position.
  • Minor everyday tasks can feel overwhelming, leading to difficulty with scheduling and even going to sleep.
  • Intense emotions can lead to uncomfortable reactions
  • Social and family life may be experienced more as obligations vs enjoyment
  • Ultimately, these struggles can have a negative effect on your self-esteem and mood.

As your life changes over time, these challenges may present themselves differently, but having the right tools and the empowered attitude can make them easier to deal with. Managing these changes is a work-in-progress journey, and it’s possible with the right support. For some people this may look like medication, psychotherapy, support groups, specific coping strategies, or some combination of these.

Seeking help to find the best path to managing your ADHD is not a sign of incapability; it’s taking advantage of the resources available with confidence and self-trust. Just as we turn to professionals to resolve plumbing issues or correct our posture, we can turn to those who can help us find direction and strategies for living with ADHD. With the right support, you can take control and live your best life. With proper understanding and an action plan, you can use the diagnosis to help foster smoother relationships and functioning on a daily basis.

Remember: you’re a person, not a diagnosis. While it’s easy to focus on how ADHD makes your life more challenging, it’s very important to recognize the specific strengths you have. These may include:

1. Increased creative abilities
2. Heightened curiosity
3. Ability to hyperfocus and hone in on specific details and projects you enjoy
4. Unique outlooks and perspectives
5. Increased multitasking skills
6. Ability to think outside the box
8. Increased energy and enthusiasm
9. Increased appreciation of the present moment
10. An increased level of empathy

Do any of the above qualities resonate with you? If so, you may already be aware that you possess the power to effectively utilize the special talents you possess and successfully address the issues you are facing in order to have an enriching life, improve your relationships, and achieve your goals day by day.

Common Myths About ADHD

There are many myths about ADHD that often lead to misconceptions and misunderstanding. It’s commonly believed that ADHD is only experienced during childhood and vanishes in adulthood, yet in reality it is often a chronic condition with symptoms that fluctuate with age. The average age for ADHD diagnosis is 7, and every adult who has ADHD also experienced symptoms in childhood.However, some people do not experience problematic symptoms until later in life – potentially due to increasing demands from jobs, relationships or parenting – and only receive a diagnosis of ADHD in adulthood. 

Other popular myths include that ADHD is not a real disorder, parents are to blame for ADHD due to poor discipline, or that laziness and lack of willpower are the root causes of the conditions. Of course, none of these myths are true and it’s important to stay informed of the facts in order to better understand ADHD. It is also very important to have the family and loved ones receive this information so that they can also develop the necessary tools to cope with the aspects that affect them, and they can cooperate on a more balanced relationship.

It’s a common myth that ADHD is primarily experienced in childhood. It’s estimated that around 8 million adults in the U.S. experience ADHD.

How can therapy help someone with ADHD?

During the years I have worked with people experiencing ADHD, some of the responses I have witnessed are a lot of confusion about what is their real wish/feeling they have about something, and what comes from the anxiety or the symptoms; dejection about “being different and just having to suffer from these symptoms, and a lot of self-criticism. When a change of perspective is established many benefits can start to appear.

Therapy is one option that can help you to manage the symptoms of ADHD, allow you to harness your strengths, develop new coping strategies, increase self-compassion and learn to navigate life’s challenges.

Psychotherapy can be a great starting point to learn about ADHD. Through attending individual or group therapy sessions, you can gain insight into the perspective of others and may learn essential skills to better manage challenges and unwanted symptoms. Additionally, therapy can help to boost self-esteem and motivation, as well as provide you with tools in certain areas where you need a little extra support. Additionally, therapy can help you:

1. Improve social skills – If this is an area you struggle with, your therapist can help you explore how to enrich your interactions and communication with others.

2. Decrease reactivity and impulsivity – Therapy can help you learn vital strategies to identify impulsive actions and behaviors, and stop destructive or unwanted behaviors before they occur.

3. Learn stress-reduction techniques – Relaxation training and stress-reduction techniques can help you manage symptoms of ADHD and feel better prepared to focus and take on life’s challenges.

4. Increase problem solving skills – Therapy can assist in developing better problem-solving abilities including coping mechanisms and decision making.

5. Improve overall coping skills – Therapy can teach someone with ADHD how to better deal with difficult emotions and difficult situations.

6. Learn how to manage ADHD-specific symptoms – Therapy can help you to develop tools and strategies for managing the unique symptoms associated with ADHD, such as hyper-focusing or difficulty organizing your thoughts.

7. Medication management – If needed, your therapist may collaborate with a psychiatric professional and/or assist you on how to manage side effects and other aspects related to this modality of treatment.

8. Improve self-esteem – Therapy can boost self-esteem, confidence, and wellbeing, providing a sense of care, support, and improving your outlook and overall mental health.

9. Assertiveness – Learn how to recognize your own needs, practice asking for what you need, set appropriate boundaries, and develop healthy communication skills with others.

10. Goal setting – Feeling stuck or all over the place are common experiences for people with ADHD. Breaking goals down into achievable steps, focusing on one goal at a time, discussing rewards and consequences, and creating plans to manage potential distractions are all strategies that can help you stay motivated and on track.

A trained professional can help you tap into your inner strengths and improve how you manage unwanted ADHD symptoms.

Harness the Power of Therapy to Manage ADHD and Thrive

If you’ve just been diagnosed with a mental health condition, it is understandably overwhelming. However, it is important to remember that while there may be challenging moments to navigate, it’s essential to focus on the opportunities for personal growth that diagnosis and treatment offer. In order to process your diagnosis in a healthy way, try to reframe your thoughts towards your diagnosis as an opportunity for growth and development.

It’s also vital to be kind to yourself – ADHD and other mental health conditions can affect each of us differently, but understanding it is the first step towards managing it. Remember, you’re not alone – there is support available to aid you in your journey to better understand your diagnosis and find the tools to effectively manage it.

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4 Transformative Ways Exercise Strengthens Mental Health https://www.claritytherapynyc.com/4-transformative-ways-exercise-strengthens-mental-health/ https://www.claritytherapynyc.com/4-transformative-ways-exercise-strengthens-mental-health/#respond Tue, 04 Jul 2023 04:34:36 +0000 https://www.claritytherapynyc.com/?p=43846 Boundary setting is a keystone to a healthy relationship- do you struggle to set boundaries or follow boundaries set by others? Maybe you act clingy towards your partner. Maybe you spend too much time alone. You might constantly seek validation and approval, or you might tend to remain aloof and not dependent on anyone — even your partner. These behaviors all stem from people’s individual attachment style. Identifying your own attachment style may help you figure out (and solve) your problems with setting boundaries.

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As a therapist who works with clients who struggle with grief, depression and anxiety, movement is medicine.

It’s probably no surprise to hear that exercise is great for your mental health, just as it is for your physical health. After all, exercise has long been touted for its numerous physical health benefits, from improving cardiovascular health to reducing the risk of chronic diseases.

When I begin working with clients struggling with grief, anxiety and depression, I often encourage setting up a routine for exercise and movement. While the benefits of exercise aren’t immediate, commitment to a regular exercise routine can be a powerful medicine and a wise teacher.

I started my health and fitness journey with a personal trainer shortly after experiencing a loss in my family. New York City was the epicenter of the COVID-19 pandemic. The city was locked down, businesses were closed, and the streets echoed a deafening silence. I couldn’t do the things that I typically did to process my grief. To make matters worse, my health started to decline after a few months of being sedentary.

In this blog post, we’ll cover the transformative ways exercise strengthens mental health by helping to improve your mood and reduce stress.

 

4 Transformative Ways Exercise Strengthens Mental Health

1. Reduces Symptoms of Depression and Anxiety

Depression and anxiety are two of the most common mental health disorders, affecting millions of people worldwide. While therapy and medication are often recommended for treating these conditions, exercise can also be a powerful medicine in reducing symptoms.

Why is this exactly? Research has shown that exercise has a powerful effect on the brain. It can increase the production of endorphins, which are neurotransmitters that act as natural mood lifters. To echo the words of an iconic philosopher, Elle Woods from Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy.” Regular exercise has also beenlinked to an increase in the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells and can help alleviate symptoms of depression and anxiety.

Just when you think you can’t do another rep, your body tells you otherwise. Exercise reveals to us that what we are is more than our thoughts.

Progressing in your fitness goals teaches us that progress is not linear. Having one bad work out or skipping a run doesn’t put you back at square one. In fact, it’s important to take breaks so our bodies can rest.

I initially started my fitness journey with the intent to improve my health, increase my weight and appetite, and improve my mobility. I met my fitness goals within the first year of weightlifting and I was the healthiest I had ever been. I was surprised to discover that my first year of exercise gave me more than I initially asked for. I saw a boost in my mood, my memory, my focus and attention, self-esteem, confidence and my ability to cope with stress. Even my posture improved.

2. Increases Self-Esteem

Another way that exercise can positively impact mental health is by increasing self-esteem. When we exercise, our bodies release chemicals called endocannabinoids, which can improve mood and reduce feelings of anxiety and stress. Additionally, regular exercise can help you feel more in control of your body and life, leading to a greater sense of self-confidence and self-worth. In order to increase your self-esteem it’s necessary to engage in esteemable acts, and there’s no better action than keeping a promise to take care of yourself.

3. Shifts your focus from perfection to progress

If you engage in all-or-nothing (often called black or white thinking), regular exercise can also improve how you live life in the gray area. Commitment to exercise teaches us that, with all things in life, progress and growth is more important than perfection. You soon realize that some physical activity is better than none – to focus on your lifting form over your ego, or gradually ramping up your mileage before attempting a marathon distance. Focusing on the journey and not only the destination encourages a balanced lifestyle. As a result, living in this nuanced area can help you achieve balance in other areas of your life that may be off kilter.

4. Improved Coping and Stress Management

Finally, exercise can help us cope with stress more effectively. When we’re stressed, our bodies produce cortisol, a hormone that can contribute to feelings of anxiety and depression. However, regular exercise can reduce cortisol levels and help us manage stress more effectively. Wendy Suzuki, a neuroscientist focusing on exercise and its effects on the brain, says that “a single workout can increase neurotransmitters like dopamine, serotonin, and noradrenaline that are released in the brain to boost your mood. A single workout can improve your ability to shift your focus and attention.”

In one client I worked with, faced a surprising turn of events with an unexpected health crisis that left him feeling like his body was working against him. Typically an energetic person, my client felt emotionally isolated, lethargic, and noticed significant loss in his strength, especially when he had to climb stairs or carry groceries. He worked with his medical team and received treatment to address the issue, but he couldn’t shake the feeling of his body working against him. High energy group fitness and dance classes, and consistent strength training in the gym, helped cultivate my client’s mind-body connection, revitalize his energy, regain the strength he lost, and reclaim control of his body. Exercise and movement was a soothing balm for the stress he experienced while he navigated his health crisis. Two years later, upon reflecting on his fitness progress, my client is in the best shape of his life. With the added bonus of looking and feeling good in his body, movement and exercise also greatly improved his self-esteem.

Enhance Your Wellbeing: Promote SelfEsteem and SelfConfidence through Movement

I notice the greatest change in my mood on leg days that engage my hips. I remember having a cathartic release of pent up emotions. Across many disciplines, from yoga to neuroscience, it is commonly believed that stress, trauma, and emotions are stored in the hips. Without knowing it, exercising regularly helped me move through my grief, especially on leg days.

Exercise is not just good for your physical health – it’s also incredibly beneficial for your mental health. Exercise and movement strengthened my mind – if I’m strong enough to move the weight in front of me, then I’m strong enough to move through my grief and take on anything that life throws at me. Whether you’re dealing with depression, anxiety, or just want to improve your overall well-being, incorporating regular physical activity into your routine can help you feel better both mentally and physically. I’ve experienced the benefits in myself and witnessed the transformation in my clients. 

So why not lace up your sneakers and head out for a walk or try a new fitness class today? Your mind and body will thank you.

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How Does Attachment Style Impact Your Ability To Set Boundaries? https://www.claritytherapynyc.com/how-does-your-attachment-style-impact-boundaries/ https://www.claritytherapynyc.com/how-does-your-attachment-style-impact-boundaries/#respond Tue, 30 May 2023 18:31:34 +0000 https://www.claritytherapynyc.com/?p=42808 Boundary setting is a keystone to a healthy relationship- do you struggle to set boundaries or follow boundaries set by others? Maybe you act clingy towards your partner. Maybe you spend too much time alone. You might constantly seek validation and approval, or you might tend to remain aloof and not dependent on anyone — even your partner. These behaviors all stem from people’s individual attachment style. Identifying your own attachment style may help you figure out (and solve) your problems with setting boundaries.

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Boundary setting is a keystone to a healthy relationship- do you struggle to set boundaries or follow boundaries set by others?

Maybe you act clingy towards your partner. Maybe you spend too much time alone. You might constantly seek validation and approval, or you might tend to remain aloof and not dependent on anyone — even your partner.

These behaviors all stem from people’s individual attachment style. Identifying your own attachment style may help you figure out (and solve) your problems with setting boundaries.

What Is Attachment?

Attachment is how you securely connect with others, and the degree to which you feel safe in your relationships. You can think of it as how you interact and connect with the people around you, especially those you love.

Attachment is the level of closeness you feel with others: it’s how you show love, care, and affection. But it is also how you interpret or understand others’ affection towards you. The degree to which you feel comfortable in vulnerability is strongly determined by attachment.

Have you ever felt fear or anxiety over your partner leaving you, or how your friends and family truly feel about you? Have you ever struggled to balance time with yourself versus with others? Are you unsure of how to determine how close to get to others? These are likely influenced by your attachment style.

What are attachment styles?

Attachment styles are the pattern of behavior or traits you develop when dealing with people — especially those with whom you have a strong emotional connection.

Basically, your attachment style is what shapes and influences your behaviors when it comes to relationships. That includes setting and following boundaries.

Although we call them styles, they’re actually more like “attachment states” simply because you can’t change them according to your whim — like how you can with your fashion style. Unless you dig deep, identify, and actively work on your attachment style, it will remain how it is, likely for the rest of your life.

The Attachment Theory

The concept of attachment styles was first developed by psychiatrist John Bowlby back in the 1950s when he came up with what we now call the attachment theory.

Everyone forms their attachment styles early on — during their first five years as a child, in fact. Which attachment style you develop depends on your primary or earliest caregivers. This means your parents, your aunts or uncles, your grandparents, or other guardians.

Your earliest relationships set the stage for the relationships you later have in life. It impacts what you view as safe, what you think is possible, how you connect with others, how you trust others, and much more.

Whether you feel safe, loved, and fully secure in your adult relationships depends on whether you were able to feel the same way as a child.

Identifying Your Attachment Style

There are two main attachment styles based on the attachment theory: secure and insecure. However, the second one can be further divided into three types: anxious, avoidant, and disorganized. This gives us four separate attachment styles.

Out of these four, the secure attachment style is the healthiest and most stable.

The remaining three insecure attachment types are often rooted in poor relationships, some form of insecurity, or even childhood trauma. In turn, these usually result in negative patterns of behavior when you get into relationships as an adult.

Secure Attachment

A secure attachment style is born from a safe, visibly loving, and of course, secure relationship with your earliest caregivers.

You don’t need to grow up in a perfect environment to form a secure attachment. What’s important is you can trust your parents or guardians to tend to your needs — both physical and emotional.

Which attachment style you develop depends on your primary or earliest caregivers.

As a child, you didn’t have any anxieties or worries that you’ll be left to fend for yourself. You felt secure in your relationships with your parents or caregivers, and knew they truly loved you, supported you, and would come back for you even if they left.

Additionally, you were given both freedom and safe, firm limits.

What does having a secure attachment style look like as a grown adult?

  • You maintain a sense of independence.
  • You learn to appreciate your own self-worth.
  • You have a positive view of yourself or have self-esteem and self-confidence.
  • You have high closeness desires while still feeling comfortable alone.
  • You can maintain a healthy balance of “me time” and “connected time” with your partner.
  • You are not afraid of intimacy.
  • You have low avoidance or feel comfortable being with others.
  • You can reliably self-reflect and manage your emotions.
  • You can trust others and give your trust in return.
  • You feel confident in starting new relationships even after one ends.
  • You feel comfortable depending on others and being relied on by your partner.

A great way to figure out if you have a secure attachment style is to think back on whether or not you fear or get anxious about being on your own.

Anxious-insecure Attachment

Also known as anxious-ambivalent or anxious-preoccupied, this is the likely attachment state of those who need a lot of reassurance to feel safe in their relationships. Like the name implies, you have high anxiety about being abandoned.

Anxious attachment is formed when the support, love, and care your parents or guardians provided were inconsistent. When you don’t know when your needs will be met, you feel as if you need to strongly hold on to, cling to, or make a scene to be noticed by your primary caregiver.

This also results in you constantly craving for emotional intimacy and validation. As adults, this can turn into acting “needy” or clingy. As a child, this worked, as it forced the adults to attend to your needs. In adult relationships, however, it can lead to ruptures in the relationship.

Other ways anxious attachment can look like for adults in relationships are:

  • You can become too fixated with your partner.
  • You feel anxious when your partner is away.
  • You want to be close with others but at the same time are reluctant to fully do so.
  • You constantly worry about what your others really think about you.
  • You try to read between the lines too much.
  • You often seek approval or support from your partner.
  • You can become too demanding or controlling towards your partner.
  • You feel less positive about yourself or have lower self-esteem.
  • You have a tendency to overreact, especially to what you may consider threats to your relationship.
  • You may struggle to maintain other close relationships, outside of your partner.
  • You feel as if you won’t survive without your relationship and fear you’ll end up alone forever.

The ambivalent side of the anxious attachment style comes into play when you’re unable to fully trust or rely on the intimacy and love you receive. This is why relationships with anxious attachment people can still feel cold and distant, despite the clinginess.

This can often result in the end of relationships — turning your worries into a self-fulfilling prophecy.

Avoidant-insecure Attachment

Similar to people with an anxious-ambivalent attachment style, avoidant attachment also stems from feeling unsafe in relationships. If you have an avoidant attachment style, you still have high anxiety regarding being potentially abandoned.

However, instead of clinging to others, you feel wary of others, of forming connections, and especially of relying on other people. As a result, you do the complete opposite and simply avoid or push them away first.

Relationships with anxious attachment people can still feel cold and distant, despite the clinginess.

This is why it’s also called the dismissive attachment style. “They can’t leave me if I leave them first,” or even worse, “They can’t abandon me if I never let them in.”

Avoidant attachment usually forms if you were left to fend for yourself at a young age. You learn early on that it’s hard to trust and depend on others — and that it’s ultimately easier and safer to simply depend on yourself.

If you were reprimanded or even rejected by your primary caregivers for showing emotions, expressing your needs, or depending on them, then you likely be an avoidant type as an adult, too.

In adults, the some signs of having an avoidant or dismissive attachment style are:

  • You avoid physical or emotional intimacy or both.
  • You feel more comfortable alone.
  • You believe you don’t need others to survive.
  • You are dismissive of other people or of their concerns and feelings.
  • You find it hard to trust others, even without any reason to distrust them.
  • You don’t want to depend on others or have others to depend on you.
  • You don’t feel comfortable sharing your thoughts and feelings.
  • You often don’t feel desire for relationships.
  • When in a relationship, you keep your partner at arm’s length.
  • You prefer more casual relationships than long-term ones.
  • The romantic relationships you form feel shallow or lacking deep emotion.

Although this attachment type doesn’t seek the approval of others, that doesn’t necessarily mean they have high self-esteem or a positive view of themselves. In fact, many are the opposite. Instead of having high self-esteem, you might simply not care about what others think.

Disorganized Attachment

Disorganized attachment — also called fearful-avoidant attachment — is usually formed when kids grow up in unpredictable, highly chaotic, or even risky environments. It can often stem from some sort of childhood trauma or abuse.

As a result, you also didn’t learn how to trust and rely on others, or even yourself. You want to love and be loved. However, you also don’t know how to show and accept love offered to you in a safe or healthy way.

Not only do you have a high anxiety about being abandoned, you also have conflicting wants; you have high avoidance but also have high enmeshment. You might want to be left alone or you may insert yourself into others’ life with ease. You might really struggle with boundary setting.

This attachment style can manifest as the following:

  • You’re fearful of being left behind yet tend to start conflicts.
  • You find yourself emotionally shutting down and pushing your partner away.
  • You tend to not take responsibility for your actions.
  • You often blame yourself when fights happen.
  • You have a highly negative view of both yourself and your future.
  • You can become overly involved in your partner’s life.
  • You find it hard to depend on others.
  • You struggle with independence due to a lack of skills or self-esteem.
  • You struggle with regulating your emotions and can be volatile.
  • You find it hard to communicate, or you have unhealthy communication behaviors.
  • You can be insensitive or unnecessarily hard on your partner.
  • You’re prone to dangerous or risky behaviors when under extreme stress, such as violence, self-harm, or substance abuse.

 

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Avoidant attachment usually forms if you were left to fend for yourself at a young age.

 

Do Certain Attachment Styles Gravitate Towards Each Other?

Any attachment style can be paired with each other, and since these are usually unspoken patterns in relationships, you might not even be aware of your partner’s attachment style.

Having a secure relationship does not mean it will be perfect or last forever, but there will usually be healthier management if it does end. Additionally, two insecure attachment styles together doesn’t always mean the relationship will be unhealthy or end badly — though there might be a higher risk for rupture.

Though attachment styles may have certain distinguishing traits, each person is still different. Their growth and overall journey and life will still shape their attachment style — or even shift it as they grow older and wiser.

Still, there is a lot of information we can infer from two different attachment styles getting together.

  • Secure and secure: This is the winning combination, generally leading to healthy relationships and positive, healthy changes individually.
  • Secure and any insecure attachment: The secure attachment can potentially help heal their partner and serve as a positive impact. At the same time, they might not tolerate crossed boundaries and unhealthy relationship signs and simply step away.
  • Anxious and anxious: This is generally only good at first as both heavily prioritize the other. The downside is the lack of independence from both makes it an unsustainable dynamic.
  • Anxious and avoidant: The anxious attachment often gets the short end of the stick. They tend to prioritize their partner and seek reassurance, which is great for the avoidant. However, as the avoidant attachment fails to give reassurance and instead pulls back, this raises the other’s anxiety and risk for unhealthy behavior.
  • Anxious and disorganized: This is usually a chaotic pair. The relationship tends to be an endless loop filled with insecurity and stress for the anxious attachment while their disorganized partner goes back and forth between wanting and not wanting intimacy.
  • Avoidant and avoidant: This is most likely to end early, as both feel at ease walking away.
  • Avoidant and disorganized: While the disorganized attachment can match their partner’s avoidant behavior, they are also prone to pushing for a closer relationship, which can potentially cause chaos.

How Can You Tell if Your Attachment Style Is Insecure or Impacted?

One of the easiest ways to tell if your attachment style is insecure is to think back to how you think and act towards your partner or loved one.

Do you thrive only when you’re in a relationship and not when you’re single? Do you heavily depend on your partner? Do you constantly seek approval of others?

Do you feel extremely anxious about being left alone? Do you find being on your own uncomfortable? Do you find the need to insert yourself thoroughly in all aspects of your partner’s life — just to reassure yourself of their love and trust them?

How about worrying about what others really think about you? Do you stress about oversharing your real thoughts and feelings, thinking you’d be judged for them?

If your answer to these questions are “no” then you most likely have a secure attachment. If you answered yes to a couple (or even just one) of these questions, then your attachment style has most likely been impacted by your life experiences.

How Do Different Attachment Styles Impact How You Express and Receive Love?

Different attachment styles can dictate how comfortable you are with expressing love and receiving love, affection, and trust.

Secure attachments basically don’t have any problem with giving and receiving love. They do both in healthy, positive ways — making it easier for their partner to also feel secure, heard, and seen.

If you have an anxious-insecure attachment style, you find it hard to trust your partner and the security of your relationship. You tend to question and second-guess the love you give, as well as the love you receive. Many are also more reactive — rather than taking initiative, you take first then reciprocate.

For avoidant attachment types, there’s often a deep struggle with showing meaningful love. You tend to make shallow gestures instead. In many cases, avoidant partners may feel pressured to give more than they are comfortable.

With disorganized attachments, it’s basically both anxious and avoidant behaviors combined. You crave intimacy and seek love but often push others away or find it hard to express love in return.

upset couple
If you experience a disorganized attachment style, you may feel insulted or threatened by your partner’s boundaries.

How Does Attachment Impact Our Ability To Set Boundaries?

From the examples of behaviors we gave for the four attachment styles, you can already start to see how each one sets and recognizes boundaries.

Secure Attachments and Boundaries

Secure attachments are generally the best at both setting and receiving boundaries.

In many cases, avoidant partners may feel pressured to give more than they are comfortable.

You know your limits, what feels comfortable for you, and most importantly, what you deserve. As such, you can set healthy boundaries accordingly.

You’re also able to communicate these boundaries well with your partner. If one of your boundaries is crossed, you’re confident and secure enough to walk away.

Moreover, because you know the value of boundaries and can set them accordingly, you are also able to receive and respect your partner’s boundaries.

All three insecure attachment types struggle with boundaries — but in very different ways.

Anxious Attachments and Boundaries

Anxious attachment finds it hard to set boundaries. When they do set boundaries, they struggle with following through on them. The fear of being abandoned plays a huge part in this.

Because of fear and anxiety, you’re more likely to let crossed boundaries slide. You’re also less likely to set conditions because of this fear. On the other hand, you’re also more likely to receive your partner’s boundaries well — also due to your fear and anxieties.

Avoidant Attachments and Boundaries

Meanwhile, avoidant attachment styles are actually good at setting boundaries — maybe a little too good.

If you’re an avoidant type, you’re more likely to set overly rigid or strict boundaries. Your desire to avoid dependence on others (and others’ dependence on you) can push you to make extreme boundaries designed to push your partner away.

When it comes to a partner’s boundaries, avoidants respect and recognize them well. Again, you may push this to the extreme and use it as an excuse to end a relationship. This can make it hard for your partner to set boundaries.

When you know the value of boundaries and can set them accordingly, you are also able to receive and respect your partner’s boundaries.

Disorganized Attachments and Boundaries

Disorganized styles are the ones who struggle most with setting boundaries. It’s usually because they don’t know what they want in the first place. It might also be easy to feel insulted or threatened by your partner’s boundaries.

Another thing that can make setting boundaries difficult for you if you’re a disorganized attachment is your difficulty in expressing yourself. Even if you know what you want, you struggle with communicating it with others.

Additionally, disorganized styles are less likely to steadily uphold boundaries — both your own and other people’s.

How Can You Improve Your Boundary Setting Skills?

There are several ways to improve your boundary setting skills. Knowing your attachment style and how it affects your abilities to set and receive boundaries goes a long way.

After all, recognizing the problem is always the first step to arriving at the correct solution. Knowing where you may be faltering will help you address it better.

Other tried and true ways to help you improve your boundary setting skills are:

  • Improving your communication style
  • Improving your beliefs about yourself and others
  • Improving your understanding of other people’s needs
  • Improving your understanding of your own needs
  • Improving tolerance when faced with conflicts and loss of relationships

The exact way of how you can improve all these will depend on your attachment style, too!

group of women sitting in front of NYC skyline
Knowing your attachment style and how it affects your abilities to set and receive boundaries goes a long way.

Taking Steps To Repair Your Attachment Style

Perhaps repair might be too strong a word. After all, your attachment style isn’t “broken” — it may simply be unhealthy for your mental, emotional, and social well-being.

That being said, what can you do about it? Are there any ways to correct, improve, or change your attachment style? Yes, there are!

The following steps can greatly help you:

  • Improve your fear of abandonment or judgment

  • Find balance between isolation and enmeshment

  • Improve desires for closeness

  • Manage mental health or physical health challenges that are hurdles

  • Enhance your overall relationships

  • Find better support systems in life

  • Grieve damaged and lost relationships in a healthy manner

  • Improve emotional safety

  • Heal from your past trauma, neglect, abuse, or betrayal

When you know your attachment style, you can start to work on it. You may be one of the insecure types today, but by addressing the issues you struggle with, you can eventually gain a secure attachment style some day.

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How is ART different from EMDR? https://www.claritytherapynyc.com/how-is-art-different-from-emdr/ https://www.claritytherapynyc.com/how-is-art-different-from-emdr/#respond Sat, 08 Apr 2023 11:48:02 +0000 https://www.claritytherapynyc.com/?p=40530 The post How is ART different from EMDR? appeared first on claritytherapynyc.com.

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As a licensed psychotherapist who is trained in Accelerated Resolution Therapy (ART) and prioritizes trauma-informed care for my clients, I’m dedicated to helping people create meaningful change in their life in a way that feels safe for them.

I specialize in working with clients who have experienced various forms of trauma, including abuse or bullying during childhood, narcissistic relationships, sexual violence, car accidents, systemic oppression, and more. The list of possible trauma-inducing experiences is almost endless. Oftentimes, people may not even be fully aware that they’ve experienced trauma.

For example, in situations such as childhood emotional neglect, where essential emotional connection with a caregiver was missing, or emotional abuse from a romantic partner disguised as jealousy, it can be difficult to pinpoint exact memories that one would label as a typical ‘trauma’. Still, the suffering is immense.

A therapist’s firsthand experience with ART

Because ART is an effective short-term approach, I’m glad to see the majority of my clients experience relief from troubling symptoms typically in one to five sixty-minute sessions. While I’ve witnessed the significant and positive impacts this approach has on clients firsthand, it’s also a newer form of therapy. Many clients who seek therapy to heal trauma have heard of Eye Movement Desensitization and Reprocessing (EMDR) which has gained attention in recent years. However, most clients aren’t aware that they can attain healing for the same presenting problems with ART.

Accelerated Resolution Therapy (ART) and Eye Movement Desensitization and Reprocessing (EMDR) are two different types of evidence-based therapy that are both effective in treating trauma-related conditions such as post-traumatic stress disorder (PTSD), anxiety, and depression. While both ART and EMDR utilize bilateral stimulation in their techniques, there are some key differences between these two therapies which we’ll explore together in this blog.

What is Accelerated Resolution Therapy (ART)?

ART is proven to be effective for the treatment of anxiety, trauma, phobias, and more.

Accelerated Resolution Therapy (ART) is a relatively new evidence-based therapy that combines principles from several traditional forms of psychotherapy to reduce the effect of trauma and other psychological disorders. ART was created in 2008 by psychologist Dr. Laney Rosenzweig, who was originally trained in EMDR.

It uses eye movements and visualization techniques to help the client replace negative images in the mind that cause the symptoms of Post-Traumatic Stress (or other distressing mental health problems) with positive images of the client’s choosing. This is often done quickly: it is expected that most traumatic memories or images can be processed in a single session. This means that the client starts to feel better right away, and can feel safe moving on to addressing the next troubling memory or presenting concern. ART is an evidence-based therapy that can create dramatic improvements in a variety of mental health concerns such as phobias, anxiety, trauma, depressive symptoms, and more.

spring cleaning grounding
ART also uses eye movements and visualization techniques to help the client replace negative images in the mind that cause distress.

Who can benefit from Accelerated Resolution Therapy (ART)?

Accelerated Resolution Therapy (ART) is a highly effective therapy for individuals who have experienced trauma or other mental health conditions, such as anxiety or depression, and are motivated to achieve profound healing. It’s particularly effective in treating Post-Traumatic Stress Disorder (PTSD) and is used by many mental health professionals to treat veterans, first responders, victims of sexual assault and childhood abuse, and other individuals who have experienced trauma.

With ART, clients often start to feel better right away, which means they feel safe moving on to address the next troubling memory or concern.

ART is also used to treat a variety of other mental health conditions, such as panic disorder, phobias, grief, and substance abuse disorders. It can be used as an adjunct treatment to other mental health interventions, such as cognitive-behavioral therapy (CBT) and medication management, or done on its own. ART allows for the client to have full choice over the nature of the services, in order to create a comprehensive treatment plan suited to the unique needs of each individual.

It is important to note that ART may not be appropriate for everyone. People with health issues related to their vision, or those with certain neurological disorders, may not be able to participate in ART’s eye movements. Anyone with eye or brain-related health conditions should be cleared by their relevant medical providers before participating in an ART session. ART may also not be effective for individuals who are unable to see and hold an image or thought in their “mind’s eye”, as this is a major component of the protocol. It’s necessary to consult with a qualified mental health professional to determine if ART is a suitable treatment option for you.

ART is also used to treat a variety of other mental health conditions, such as panic disorder, phobias, grief, and substance abuse disorders.
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Can a therapist who doesn’t have specialized training in ART administer the treatment?

In order for ART to be effective, it must be administered by a mental health professional who has at least completed the Basic level training in the technique. The Basic training allows clinicians to start using ART immediately and successfully. Part of the training includes the clinicians stepping into the client role and receiving an ART session themselves, which creates a deeper understanding of the intervention and what is happening internally for the client. With enough hours of real world experience facilitating ART sessions, Basic-level trained clinicians can obtain formal certification from the Rosenzweig Center for Rapid Recovery, and move onto more advanced training levels.

Engaging in ART with an officially trained mental health professional is crucial for ensuring client safety, and maximizing likelihood of positive outcomes.

How is Accelerated Resolution Therapy (ART) different from EMDR?

One of the main differences between ART and EMDR is the length of treatment. ART is typically shorter in duration than Eye Movement Desensitization and Reprocessing (EMDR), with many clients experiencing relief from symptoms after as few as one to five sessions. EMDR, on the other hand, typically requires at least seven or eight sessions for clients to see significant improvement, with more sessions needed for complex trauma.

Given that ART can be scheduled one session at a time instead of a course of treatment lasting weeks or months, ART is more flexible to suit each individual’s schedule and financial situation. ART will still be effective for most issues even if the client does not want to or cannot commit to sessions every week. This also makes it a great cost-efficient option at a time when many people are concerned about their expenses.

Research shows that people with post-traumatic stress disorder (PTSD) who undergo ART often experience symptom improvement over one to five one-hour sessions, on average.

While both EMDR and ART attend to emotions and physical sensations that come up when processing memories and images, ART emphasizes reducing negative feelings as soon as possible. This helps the client with overall feelings of distress during each session, and even allows opportunities to enhance positive emotions and sensations when they start to occur.

Another difference is that ART places less emphasis on the content of the traumatic memories than EMDR. Instead, the focus is on identifying and reprocessing the negative emotions, sensations and images associated with the trauma. With ART, clients are guided to replace unpleasant imagery, whereas with EMDR clients are primarily desensitized to the images.

The client does not need to verbalize more of the details of their painful experiences than they feel comfortable sharing. In fact, with ART, the clinician may redirect the client to return to inner processing after brief periods of talking to ensure the session moves along smoothly and to completion.

For this reason, according to its creator and some providers who have been trained in EMDR report that ART is easier on both the client and the provider. Providers perceive specific benefits of ART over other therapies, such as the fact that ART is very direct and efficient, while putting the client in control of the session. And while ART is delivered in a systematic manner, no two sessions are the same.

Research shows that people with post-traumatic stress disorder (PTSD) who undergo ART often experience symptom improvement over one to five one-hour sessions, on average.

Many clients experience relief from troubling symptoms after as few as one to five ART sessions
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If you’re looking for a treatment that can help you resolve trauma and reduce symptoms of anxiety, ART is a great option.

I’ve personally witnessed the positive impact of ART on clients, and the change from the start of a session to the end never ceases to amaze me. The improvement is evident in clients’ more positive facial expressions, relaxed body language, and optimistic way they speak.

Clients are often surprised at how much calmer they feel before even reaching the end of the ART session. The majority of clients who have experienced ART with me have shared that their stress levels are significantly reduced, if not eliminated, by the end of a session. It’s quite common for clients to share that it feels like a weight has been lifted off their shoulders, or that the memory is “over” and safely in the past after experiencing ART.

A particular client, who after ART was able to see connections between how his family treated him in the past and how he treats himself now, expressed to me that he wished he had learned about this treatment a long, long time ago.

The bottom line

Both ART and EMDR are effective when administered by trained professionals who know how to use them properly. No one intervention or technique will work for every single person, so it’s ideal to explore your options with a qualified professional. Individual differences between clients may lead to a preference for ART over EMDR, or vice versa.

It’s worth trying different forms of trauma therapy to see what works best for your individual needs. If you’re interested in learning more about how ART works, I encourage you to schedule a complimentary phone consultation with me today. 

Your Turn: Have you ever received EMDR Therapy or ART? Share your experience in the comments below.

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