Let’s Talk Codependency

/0 Comments/in , , , , , , /by

Codependency is a term that refers to a type of imbalanced relationship, specifically when one or more people in a relationship over-rely on each other’s thoughts and feelings to define their own thoughts and feelings.

To understand why codependency occurs, we have to first start by looking at self-regulation. Self-regulation skills are various strategies we have learned to understand and manage our behaviors and reactions to feelings and things happening around us – essentially, how you emotionally regulate your own nervous system.

When we struggle to self-regulate, understandably, our body and mind seeks out something to help manage our emotions. Some people can become overly reliant on others in their efforts to manage their emotions, leading to codependency in their relationships.

So, how can we help each other in a healthy way, in times of distress?

Co-regulation is when a person is able to emotionally self-regulate enough to be able to help another person emotionally regulate – how your nervous system can affect another person’s nervous system. This is often characterized by warm and responsive interactions that provide support to another person.

Co-regulation is highly effective and can look many different ways, but it requires that each person involved knows how to self-regulate. Otherwise, the partnership is imbalanced. The good news is that self-regulation skills can continually be learned and bettered!

If you notice that you often over-rely on others and you would like to improve your self-regulation skills, speak to your therapist! That is a space where your therapist can help you learn new skills and explore what works best for you or what might be inhibiting your ability to use certain self-regulation skills. We are here to support you!

How Your Nervous System Impacts Your Experiences

/0 Comments/in , , , /by

Your nervous system is constantly seeking to assess and understand the world around you. It prioritizes keeping you protected.

According to Polyvagal Theory, the nervous system has three pathways – or three states – that each serve different functions to protect us:
1. The Ventral Vagal
2. The Sympathetic
3. The Dorsal Vagal

We move between these three nervous system states throughout our day-to-day life, but getting stuck in any one state can hinder us and result in difficulties. Finding yourself stuck in the sympathetic or dorsal vagal states (the defensive states) can leave us feeling especially disconnected from our goals and the things we enjoy in life.

Let’s take a look at each state and what they do:

The Ventral Vagal State is also known as the Social Engagement system. In this state, we are able to engage socially and coregulate with one another. We are able to operate out of this state when we feel safe, stable, and secure. When we are in this state, we read others’ facial expressions more positively, we hear other human voices better, and we can react – switching between action and calm – more quickly, allowing us to function from a place of flexibility and even creativity!
● When we are in our ventral vagal state, we often feel grounded, curious, calm, connected, and safe.

The Sympathetic State kicks on when the body starts to feel unsafe. This state is a defensive state that mobilizes the body in response to a perceived threat. This mobilization might look like the fight-or-flight response, or an attack/cry-for-help response. Once in this state, it can take our bodies 10-20 minutes to return to balance or our pre-sympathetic state.
● When we are in this state (especially if we find ourselves stuck in this state), we might feel fear, panic, irritation, sensitivity, anger, or rage.

The Dorsal Vagal State is also a defensive state, but unlike the sympathetic state, it seeks to protect the body from a threat through immobilization. This might seem counter-productive. Why stop moving when there’s a threat? This state is utilized to conserve energy and is often the body’s last resort when extreme danger is perceived. This response comes from an old part of the human brain – the dorsal vagus is shared by most animals. We see this state in action when animals “feign death” when attacked or pursued by predators.
● When in this state, we often feel numb, frozen, lethargic, ashamed, and/or dissociative.

It’s important to note that when a person carries a history of trauma, their body has likely learned to operate from its defensive systems, rather than its social engagement system as a means of protecting itself and surviving.

This means someone who has experienced trauma might struggle to connect with others in the ways they would like, might struggle to be curious, engaged, grounded, or calm. They might find themselves hypervigilant and always expecting a threat. Or quickly moving into a complete shut-down, or extreme anic or rage when triggered.

Learning to recognize these different states and responses in yourself and your loved ones can be helpful and healing. Your therapist can help you as you work on identifying what these states look like in your life, when they are triggered, and what strategies are helpful to calm and ground you.

Make use of a classic body hack – your breathing! Through your breath, you can change the activation of your nervous system. Slow deep breathing communicates to our brain that we are safe, which in turn, tells our nervous system to begin to switch to our ventral vagal state.

Try box breathing! Imagine a square…

Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, and hold for 4 counts. Then repeat as needed.

Traveling Life’s Journey

/0 Comments/in , , , , , , /by

We are excited to host a weekend long retreat that targets trauma. Our retreat, Traveling Life’s Journey – Overcoming Traumatic Experiences – From Surviving to Thriving, is a 48 hour educational and experiential retreat led by licensed and certified clinicians and healers. Many of us have experienced traumatic events to varying degrees and traditional approaches can hinder progress. We have curated a culmination of rapid and effective processes to target trauma to get relief.

After experiencing one or more traumatic events, it is normal to feel a wide range of emotions and have trouble processing those feelings. Traumatized individuals can isolate and withdraw, experience emotional outbursts disproportionate to the situation, and have flashbacks of their traumatic experience(s). In addition to the psychological impact, physical symptoms are also common. These include sleep problems like insomnia and nightmares, digestive issues, chronic headaches, and a state of hyperarousal, or being unable to relax, as well as many others. Regardless of the cause, trauma can be treated most effectively through a holistic approach to recovery.

The retreat will consist of two overnight stays at Valaterra Retreat Center in Prospect, Kentucky. All food and lodging are covered through payment for retreat. Participants will experience education about trauma and learn skills to regulate emotions and promote internal safety while creating a Target Sequence Plan. Each participant will can experience 3-5 hours of Eye Movement Desensitization and Reprocessing (EMDR) with a trained clinician. Art Therapy, Meditation, breathwork, trauma-informed yoga, and nature walks will also be incorporated throughout the retreat. Participants will have time to socialize with others and time to reflect and journal about their experience.

Before the retreat, participants will have a 45-minute phone call or in-person consultation with a licensed clinician. During this call, we will discuss limitations, risk factors and potential goals to be achieved. Additionally, after the retreat, participants will have a 1-hour group follow up to discuss life after the retreat. If participants are in therapy, have concerned family members, or have supportive employers, then those people can be notified as support with appropriate consents.
We are excited to host this retreat to the greater community. If you are interested please reach out to Jenifer Jimison, jenifer@louisvillehealthandhealing.com.

What is EMDR Therapy?

/0 Comments/in , , , /by

You may have heard of the term ‘EMDR’, but may not really know what it is or even if
you have the letters in the correct order. That’s okay! It’s a rather new but remarkably
helpful therapeutic tool.

EMDR stands for Eye Movement Desensitization and Reprocessing therapy. It is a
rather new, innovative approach that therapists can use to help clients process trauma
or distressing experiences, especially distressing beliefs or memories that are buried
deep but that continue to impact the client’s mental health. Even though it is a newer
approach, EMDR is extensively researched, and is shown to be effective in
reprocessing trauma and distressing experiences. This makes it a powerful tool in a
therapist’s toolbelt!

Therapists that are trained and certified in EMDR can use it with children and adults of
all ages. EMDR can be helpful to address a variety of concerns that individuals may be
experiencing, such as: depression, anxiety disorders, chronic illnesses or conditions,
eating disorders, grief, personality disorders, PTSD or other trauma or stress disorders,
sexual assault, substance abuse or addiction, and violence and abuse. And more!
Maybe you have experienced traditional talk therapy before and find yourself
wondering, “Well, how is this different from traditional therapy and what does it even
do?”.

As an approach in therapy, EMDR does not seek to change the negative thoughts or
feelings that result from a trauma or distressing life event, but works to allow the brain to
reprocess the traumatic event itself. This allows the brain’s natural healing process to
resume again.

Our brain naturally will manage and respond to a traumatic event – the ways we adapt
and continue to ‘manage’ that distress/trauma may look different for every person, but
often it can play a role in the development of negative thoughts, feelings, and/or
behaviors in our life. Though our brain and body will naturally respond to trauma, our
brain does not always get an opportunity to truly process the trauma. EMDR helps our
brain reprocess these traumatic or distressing events, to allow for healing to take place
where it may not have been able to happen previously.

If you are interested in EMDR, make sure to seek out a therapist that is trained and
certified in EMDR. You should not go to a clinician that has not received proper training
– it could end up being more harmful than helpful to you. The good news is that here, at
Louisville Health & Healing, we have multiple therapists that are trained and certified to practice
EMDR with you! Give us a call or ask your therapist to learn more!

What is art therapy?

/0 Comments/in , , , , , , , , , /by

Art therapy is a true gift to the service of healing and does not require any artistic skill whatsoever; art therapy focuses on the process, not the product. The quality of a client’s art is not the focus, as the experiences and insight gained through the exercise is what informs progress.

 

Art therapy has been proven to be an extremely effective modality for individuals of all ages, with varying presenting issues. Some issues that art therapy works to treat include, but are not limited to, those actively processing trauma, behavioral/emotional issues, anger/aggression, addiction, grief/loss, depression, anxiety, and ADHD. A major benefit to this expressive modality is that it will often elicit responses that have been challenging to obtain independently or through other therapeutic techniques. An art therapy session can look many different ways. Whether it be painting, wood-working, drawing, sculpting, or any other media used, the creative process offers new perspectives and catharsis that can be paramount to an individual’s treatment.

We have a licensed art therapist that works with children, teens and adults. If your tired of traditional talk therapy, then give art therapy a try! Reach out today. 502.208.9927; alyssa@louisvillehealthandhealing.com .

The Very Big Question of “Who am I and who do I want to be?”

/0 Comments/in , , , , , /by

By calling attention to this question, by no means do I want to encourage any feelings of “I’m not
good enough”. The fact that any of us has space to grow is not a bad thing in and of itself. If
anything, identifying space for change can be a great thing. Being aware of who you are, how
you act, and how you want to change can be helpful in giving new thoughtfulness and purpose
to your days. Awareness is key to change and change can be good, but change can also be
slow and tiring at times – and that’s okay.

I have been thinking a lot about this idea of how my self, my self perception, and who I want
to be align or maybe don’t align – trying to find room for growth and space to understand myself
better. I recently saw a post on social media where someone said “Be the person you needed
when you were younger”. Wow – what an interesting thing to consider.

Thinking about what our child self or younger self needed from others but didn’t receive, can be
a difficult or even painful thing to recall and think about. But maybe it’s something you’ve never
really thought about in a concrete way before or allowed yourself to consider. I know I hadn’t.
Thinking about this, I have found that the answer has not come to me easily and may take time
for me to truly understand – but I feel like it’s worth it. My child self / younger self deserves that
consideration. And yours does too!

So what about you? What did younger you need? What kind of person would have made a
difference for them? Maybe start by listing words, or thinking about feelings that come up for
you. Once you start to have an image of this “person”, start to consider what needs to change
for you to reflect that “person” better in your life. Maybe the change necessary requires some
healing on your part, first. Maybe it requires some playfulness that you feel out of touch with.
Maybe it requires a community or some structure. Whatever space for change and growth you
see, know that making that change happen is a process and give yourself compassion. Being
patient and encouraging with ourselves can be hard. But we have the ability to grow within us!
All of these things may be easier to consider and work on with some extra support.

Whether that’s from family, friends, a bigger community – or your therapist! Make sure to let your therapist know what your goals are – we are here to support you through your healing and growth!

Transforming Your Negative Thoughts

/0 Comments/in , , , , /by

Having insecurities, worries, or self-doubt is a rather universal experience.  Those negative thoughts may look different for each person, but we are not alone in facing them.  Whether we find ourselves thinking negatively often or rarely, it can take a toll on our self-image and motivation – and our overall mental health.  Learning to consciously engage with these thoughts can transform them into a powerful tool for self-growth and accomplishing our goals – big or small!

 

Many of our negative thoughts and insecurities are tied to something that we would like to achieve or something we value.  For example, feeling nervous and insufficient at a new job might reflect the goal or desire to be successful at your job, to be capable, or to have the respect of those around you.  Thinking about problems in our lives or negative self-feelings, especially if there are patterns in them, can help us realize our personal goals and values.

 

Once you identify the root value or goal at the core of a negative feeling, take a moment to visualize that goal.  What might that really look like for you to achieve? Let yourself live in that moment of positivity.

 

Then, ask yourself, “what might come in the way of me achieving this?” – is it self-doubt? Lack of focus or procrastination? Someone in your life? Something someone told you in the past that you just can’t stop repeating to yourself? Take a moment to sit with this and work through the possible obstacles to your goal.  And afterward, consider ways you could overcome each obstacle.  Think specifically about when and where you might encounter or experience these obstacles.  Create a plan for each possible “what if” – “If ___ happens, then I could ____ to help myself overcome it / refocus on my goal / feel worthy in the face of it”.

 

By giving our negative thoughts sincere attention, we can learn a lot about our values and goals – and develop more helpful and concrete plans to achieve them!  Especially if you are a person who experiences many negative “what if” thoughts, this can be a truly transformative way of engaging with those thoughts and using them to your benefit.

 

If you have questions about this or find this overwhelming, reach out to your therapist for guidance! We are here to support you!

 

Meet Your Mood: Yogic Techniques for Mood Management

/0 Comments/in , , , /by

Changing your entire mood state will not likely happen from just making use of breathing
techniques or yogic practices, but these can be tools to help you better manage mood states
that feel overwhelming. Getting a handle on your mood lays the foundation for you to then take
other steps to help yourself, whether that be: talking with your therapist, reaching out to a friend
or family, doing something that brings you joy or confidence, etc.

It is suggested that when you are in an overwhelming mood state, you should start by meeting
your mood. This begins with growing and developing your awareness of when you are in such a
moment, so that when you are, you can ask, “Am I feeling high or low?”. Are you feeling
heightened stress, anxiety, fear, a rapid heart rate and breath? Or are you feeling low
motivation, low energy, sadness, and apathy? The answer to this question let’s you know what
breathing or yogic techniques to use to best help yourself in that moment.

In yogic philosophy, a person’s psychological state can be understood as the result of the
interplay of the proportions of the three guṇas within them. The guṇas are: sattva
(enlightening, harmonious, uplifting), rãjas (exciting, stimulating, active), and tamas (heaviness,
eveloping). An important part of this, is an understanding that the three guṇas exist inside all of
us and work together to help us achieve a more healthy way of being – or in other words, it is
natural for our lives to be a mix of mood states. It’s a matter of gaining awareness and balance
in navigating them that helps us feel healthier and happier.

“I’m feeling heightened”: Rapid Breathwork

If you find yourself feeling heightened (anxious, stressed, panicked, manic), it could be said you
are in a predominantly rãjasic state. Instead of trying to downplay your mood, meet your mood
with kapālabhāti breath, or ‘skull shining breath’. Meet your inner intensity with energy and
then later move on to calming techniques!

● Sit in a grounding pose – sit cross legged on the floor. Support yourself against a wall, if needed.
Ideally, close your eyes and keep your spine straight and tall.
● Take a shallow breath in through both nostrils.
● Exhale forcefully through both nostrils – feel your stomach move inward toward your spine.
● Repeat this quick breath, aiming for one breath per second. It will sound like a dog panting. This
breath can be difficult for beginners, so start where you can. Practice makes perfect! Keep your
inhale shallow and exhale forceful.

After meeting your body at its heightened state, try to transition into other calming or
self-soothing or self-care tasks/techniques. What might those look like for you?

“I’m feeling low”: Slow, Building Breathwork
If you find yourself feeling low (depressed, apathetic, fatigued, unmotivated), it could be said
you are in a predominantly tamāsic state. Meet your mood with slow breathwork and an active
grounding pose called tādāsana, or mountain pose. Meet your mood with gentleness and
move towards energy slowly!
● Stand tall with your feet below your hips (hip’s/shoulder’s width apart), stretching your toes out flat
on the floor. Stretch your arms out at your sides, with palms forward and fingers out-stretched.
Focus on the feeling of the ground beneath your feet.
● Tighten the muscles in your legs and hips. Feel the energy and strength in your legs. Make sure
not to lock your knees.
● Keep your stomach pulled inward, your chest forward (not in a hunched over position), and
stretch your spine tall. Feel the vertical stretch and remain connected to the strength in your feet
and legs.
● Stand actively in this pose for a few minutes while doing slow repeated breathing (breathe in for 4
counts, hold for 4 counts, breathe out for 4 counts, and hold for 4 counts, repeat).
If you feel you could benefit from some extra invigoration after this, move into ‘bellows breath’.
● Standing in mountain pose, inhale for 4 counts as your raise your arms up over your head. Hold
this for 4 counts and exhale for 4 counts as you bring them out wide at your sides.
● Inhale and raise your arms up again, and exhale while folding over your torso, bending at the
waist, bringing your face down towards your thighs. Loudly say, “HA!”.
● Repeat this at least 10 times and end in mountain pose with your eyes closed. Focus on the
changes you notice in how your body feels.
If you attempt these or other meditative practices and find that it is difficult for you because it
creates a mental space for negative self-talk, speak with your therapist about other coping skill
recommendations or possible alterations!

 

References:
1. Encyclopædia Britannica, inc. (n.d.). Samkhya. Encyclopædia Britannica. Retrieved January 18, 2022, from
2. https://www.britannica.com/topic/Samkhya.
3. Encyclopædia Britannica, inc. (n.d.). The Samkhya-Karikas. Encyclopædia Britannica. Retrieved January 18, 2022, from
https://www.britannica.com/topic/Indian-philosophy/The-Samkhya-karikas.
4. Horovitz, E. G. (2021). Head and heart: Yoga therapy and art therapy interventions for mental health. Handspring Publishing.
5. Horovitz, E. G., & Elgelid, S. (2015). Yoga therapy: Theory and practice. Routledge, Taylor & Francis Group.
6. McCorry, L. K. (2007). Physiology of the autonomic nervous system. American Journal of Pharmaceutical Education, 71(4),
78. https://doi.org/10.5688/aj710478

Winter Is Coming….

/0 Comments/in , , /by

Do you ever feel sad when winter is coming? Well so did John Snow, but he probably had different reasons than we do, like evil witches, looney girlfriends, and battle fatigue. For us, it’s often the holidays that bring about the blues; but there is another phenomenon that occurs frequently. Being sad during the winter months can also be part of an actual depressive disorder known as Seasonal Affective Disorder–or, you guessed it–SAD. A closer look at this disorder can give some insight about how to navigate the symptoms.

SAD is a condition that occurs each year around the time the seasons change in preparation for the long, cold, dark winter months. People who have this condition may notice changes in their mood, sleep patterns, energy levels, appetite changes and weight fluctuation. These changes are a result of a specific type of depression that sets in during the winter. Some people may have this condition during the summer months, but this is less common. According to the American Psychiatric Association (APA), about 5 percent of adults in the U.S. experience SAD and it lasts about 40 percent of the year. The APA explains that SAD is a result of a “biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in the winter. As seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause them to be out of step with their daily schedule. SAD is more common in people living far from the equator where there are few daylight hours in the winter,” (Seasonal Affective Disorder: SAD, 2021).

SAD is more than just feeling down or having the Winter Blues. People who actually have this disorder can feel depressed, lose interest in social events or even their family and friends. They may struggle with fatigue or feeling restless with no purpose, and a lack of concentration. This can make them feel guilty or worthless. Severe cases of this disorder can result in suicidal thinking.

Ways to treat this disorder are similar to how Major Depressive Disorder is treated. Using psychotherapy, or combination of medication and therapy are common. Some therapists may use light therapy to improve symptoms. Light therapy involves using a specific type of light for a set period of time each day. This can affect sleep patterns, however, so it is a good idea to do this under the guidance of a behavioral health professional. Other treatment includes behavior approaches such as increasing physical activity, improving nutrition, and socializing. These activities are simple, but hard to do when you have SAD. A therapist can help you overcome barriers to make these tasks more doable.

So if you begin to feel a drop in your mood and energy around the fall and winter, start with your doctor as there are medical conditions that can mirror the symptoms of SAD. If there are no medical explanations, then it is a good time to consult a mental health therapist to see what treatment options would work best for you. You can also do simple things such as taking a walk when the sun is out, reaching out to friends even when you don’t want to, picking up a new hobby, or creating new routines that you enjoy. Getting ahead of the problem before it gets too big is the key.

Reference:

Seasonal Affective Disorder: SAD.  (2021). American Psychiatric Association. https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder

If you’re looking for extra support and guidance through a challenging situation or you’re just ready to move in a new direction in your life, we look forward to working with you to achieve your goals. We love to hear from you! Please do not submit any Protected Health Information (PHI).

COMPANY INFO

We are an outpatient office that offers counseling for a variety of concerns. We provide effective and efficient therapy to individuals, couples and families. Our focus is to create safety with our compassionate non-judgmental approach while building a trusting relationship. Today you are one step closer to a new you! We look forward to working with you to achieve your goals.

info@louisvillehealthandhealing.com

502-472-7293

HELP CENTER

OFFICE HOURS

Monday: 8:00 a.m. – 8:00 p.m.
Tuesday: 8:00 a.m. – 8:00 p.m.
Wednesday: 8:00 a.m. – 8:00 p.m.
Thursday: 8:00 a.m. – 8:00 p.m.
Friday: 8:00 a.m. – 8:00 p.m.
Saturday & Sunday: available upon request

Review Us Here!Louisville Health & Healing is accepting and scheduling virtual and in-person appointments. Contact us today!