Complex PTSD and Attachment

Everyone has an Attachment Style. People with a Secure Attachment Style generally find security and fulfillment in their relationships. Someone with an Insecure Attachment Style may experience tremendous anxiety in their relationships, or they might even avoid relationships all together.  

Your Attachment Style is most often formed from your first human bond. Those who had a positive connection with their primary care giver as an infant typically will develop a Secure Attachment Style, but if your first human connection involved abandonment, fear, trauma, abuse, or severe neglect, an Insecure Attachment Style likely developed. The quality of the first attachment you ever experienced is often what lays the foundation for all your future attachments.  

Complex PTSD Attachment Style

Because an Insecure Attachment Style can be the result of a traumatic relationship, it is possible for someone with an Insecure Attachment Style to also have Complex PTSD. Complex PTSD is trauma from something that repeatedly occurred or else happened over a long period of time. If you at any point in your life were in an unhealthy relationship where continuous trauma was experienced, you may have Complex PTSD Attachment Style. 

If you find yourself avoiding commitment, intimacy, or deep connections, or else if your relationships cause you intense anxiety and distress, you may have Complex PTSD Attachment Style.  

Recovery from Complex PTSD Attachment Style is Possible 

Coping with Complex PTSD Attachment Style can feel overwhelming and isolating, but the good news is that you can heal from Complex PTSD and develop a Secure Attachment Style. Supportive and loving connections with others can be very therapeutic. Engaging in healthy relationships with people who have a Secure Attachment Style can help you overcome the pain and damage caused from past traumatic relationships. Fortunately, secure relationships come in many forms such as with friends, family, romantic connections, and therapists. By finding healthy ways to have meaningful interactions with trustworthy and secure people, you can your broken bond and feel whole and secure again.  

Reflect – Making Sense of the Past will Inspire a Better Future

 The first step to recovery involves deep reflection of your past. Processing through the root cause of your Complex PTSD and identifying the “why” behind your Attachment Style can be upsetting at first, but with the support and guidance of a compassionate therapist you can obtain the clarity you need in a safe place. By facing the impact of your past relationship trauma and understanding how it influenced you, you can break free from unhealthy, Complex PTSD-influenced habit patterns.  

You can break free from the cycle of trauma to ensure that what happened to you does not ever happen to you again. As you reconcile with your past, you will gain valuable self-awareness which will impact your future relationships in a positive way. For those who have struggled to find peace and security in their relationships, recovering from Complex PTSD Attachment Style is life changing and empowering. 

Incorporate – Rewiring and Healing Your Mind
When we are traumatized, our brains react with a fight or flight response to adapt to the situation. In the moment of trauma, this adaptation likely saved your life. However, people who have Complex PTSD may end up becoming stuck in fight or flight mode. Navigating life and relationships through a traumatized mindset is exhausting and painful and will not help you build the secure attachments you crave.

 There is hope. What happened to you was not your fault, and you deserve to heal. With support, it is possible to create new neural pathways so that your nervous system can process triggering moments without causing you unnecessary panic or anxiety. By reprogramming your nervous system and adopting new thought patterns, you can make the shift from Complex PTSD Attachment style to Secure Attachment style.  

Connect – Recover Through Secure Connection
Our ability to form healthy bonds and Secure Attachments can be both disrupted and repaired by relationships. In other words, relationships can be both the cause and the answer. Unhealthy relationships can leave you traumatized, but through healthy relationships you can experience healing and develop a Secure Attachment Style. To build healthy and secure attachments, you must first cultivate an emotional resilience in an environment where you feel safe.   

By experiencing healthy interactions in safe environments with reliable people, you will develop the capacity to express yourself authentically with others in your life. Through the supportive bonds of healthy friendships, romantic relationships, and/or therapeutic interactions you can achieve secure and healing connections. Overcoming Complex PTSD Attachment Style is a process that requires patience and committing to therapy is a great place to start. Therapeutic connections can help you develop past the narrative that caused your Complex PTSD and put you on the path of recovery. 

Healing and Recovery from Complex PTSD Attachment Style is Possible and Worth the Effort.

 Recovery requires time, space, and compassion. Our highly trained and certified trauma experts are ready to work with you. Through supportive, healing, and appropriate interactions, we will help you identify the triggers and perspectives that influence your reactions and teach you grounding techniques to help you develop security in your relationships with others.

 If you are someone with Complex PTSD who struggles with an Insecure Attachment, know that there is hope. You are not your complex PTSD or your attachment style. What happened to you compromised the way you form attachments, and this was not your fault at all. You are not what happened to you, and finding security in meaningful and safe relationships where your needs are valued and cared for is possible.  

We hope that you decide to move forward and find peace. At Therapy Cincinnati we believe you deserve to feel safe, worthy, and supported in your relationships. If you would like the support of qualified, compassionate, and trauma-informed licensed therapist on your journey towards healing, please contact us for a free 15-minute consultation.

EMDR Treatment: What Makes It So Successful

EMDR (Eye Movement Desensitization and Reprocessing) is a psycho-therapy treatment that was originally designed to alleviate the distress associated with traumatic memories. (Shapario’s, 1989a) adaptive information processing model posits that EMDR therapy facilitates the accessing and processing of traumatic memories and other adverse life experience to bring these to an adaptive resolution. After successful treatment with EMDR therapy, affective distress is relieved, negative beliefs are changed, and stress is lower. During EMDR therapy the client focuses on emotionally distributing material in small amounts while simultaneously focusing on an external stimulus.

Most therapists use directed laterally eye movements as the external stimulus but a variety of other stimuli including hand-tapping and audio stimulation are often used.

(Shapiro, 1991) hypothesizes that EMDR therapy facilities the accessing of the traumatic memory network so that information processing is enhanced, with new associations forged between the traumatic memory and more adaptive memories or information processing, new learning, elimination of emotional distress, and development of cognitive insights.

EMDR Therapy Uses a Three Pronged Protocol.

•       The past event that have laid the groundwork for dysfunction is processed, forging new  links with adaptive information.

•       The current circumstances that cause stress are targeted and internal and external triggers are desensitized.

•       Future events are imagined and worked on, to assist the client in acquiring the skills  needed for to best function.  

EMDR has been found to be successful more than other forms of therapy like Cognitive Behavioural Therapy (CBT) in post-traumatic stress disorder. Post-traumatic stress disorder (PTSD) is prevalent in children, adolescents and adults, and it can occur alone or along with other disorders.  A broad range of psychotherapies such as cognitive behavioural therapy (CBT) and eye movement desensitization and reprocessing (EMDR) have been developed for the treatment of PSTD. 

EMDR is one of the best remedies of PTSD as per World Health Organization (WHO) and there is a mounting number of studies reporting the effectiveness of EMDR has an effective role in reducing anxiety and depression in PTSD patient.

Method

Seven out of ten studies have shown that EMDR therapy require fewer sessions and /or is more effective than trauma-focused CBT. Only 1-2 hours of EMDR therapy targeting anxious memories can be enough to result in a decrease of anxiety.

In recent years, the scope for the use of EMDR has been expanded. Research has indicated potential applications for patients with stress-related disorders as well as those suffering from wide range of physical condition. Several studies have shown that EMDR can decrease the emotional intensity of anxiety, not only in cases of PTSD but also with regular anxiety. EMDR has also been applied to treat panic disorder and a variety of adverse life experiences.

FIVE REASONS WHY EMDR TREATMENT HAS BEEN FOUND SO SUCCESSFUL.

•       EMDR is a process that helps integrate your entire nervous system.

People who have experienced trauma may find that if remains with them in the form of disruptive emotions, sensation, or response. The nervous system may not be able to return to its natural resting space because the trauma is being stored in the body. EMDR allows you to deal with these emotion, sensation, and responses directly, with an impressive amount of accuracy.

According to the EMDR theory, ‘The goal of EMDR therapy is to process completely the experiences that are causing problems and to include new ones that are needed for full health. ‘Processing’ does not mean talking about it. ‘Processing’ means setting up a learning state that will allows experiences that are causing problems to be digested and stored appropriately in your brain. That means that what is useful to you from an experience will be learned, and stored with appropriate emotions in your brain, and be able to guide you in positive ways in the future.

•       EMDR therapy takes advantage of our brain’s natural inclination toward healing.

Often, there are mental blocks that get in the way of healthy trauma treatment. EMDR therapists believe there is no reason to assume that healing from trauma necessitate a long recovery time. If a block exists, you will likely find that stress and anxiety will dissipate due to EMDR. The method has been forward to help clients regain the metal process and reasoning unaffected by other treatment.

•       EMDR gives you the tools to make important mental connections.

Through bilateral stimulation, emotional responses are transformed and resolved. EMDR standardized treatment strategy hones in on past memories, current challenges, and helpful future action that can lead to healing.

Impressively, the result of recent research show that more than 80% of single-trauma victims experience freedom from PTSD following just three, 90-minutes session.

•       EMDR has been shown to yield results in as few as 3-5 treatment during office sessions.

You and your therapist will spend time in the session redirecting your brain and nervous system’s reactions to your trauma through simple bilateral tapping and the therapy is focused and unambiguous. Clients find that the insight and relief gleaned through EMDR are clearly their own, and not those arrived at with the help of their therapists.

•       EMDR trauma treatment elicits immediate relief which bolsters further recovery.

Trauma is devastating because it leaves the victims feeling out of control or helpless. EMDR trauma treatment empowers the client. Participants experience a sense of openness and emotional awareness that allows for improved outlook and decision-making. This leads to better, healthier, and a more permanent recovery moving forward.

With the help of EMDR therapy you can receive clear, effective trauma treatment, and finally, move a difficult past experience out of your present life.

Anxiety vs. stress: Understanding The Difference And When to Get Help

Stress and anxiety are normal reactions and emotions that everyone experiences at some point in their life. However, if stress and anxiety become unmanageable, both can result in severe mental and physical health issues. The good news is that anxiety disorders and chronic stress are both 100% treatable. Our Anxiety Therapists at Therapy Cincinnati specializes in providing therapeutic support for those struggling with stress and/or anxiety. Understanding the difference between stress and anxiety and knowing when to request professional support are the first steps towards finding relief and developing effective emotional management.

What is stress?

Stress is our body’s normal response to any situation that is not pleasant or normal. The stress response can be physical, mental, or emotional, and everyone responds differently to different stressors. Heavy workload, demanding home responsibilities, traumatic experiences, or major life changes such as a death, job loss, or divorce are all common triggers that can activate a stress response. Although stressful situations are challenging they are typically manageable, and a small dose of stress can motivate us in positive and productive ways to accomplish a task. However, if stress becomes overwhelming or persists then side effects such as depression, physical pain, digestive issues, heart disease, weight loss/gain, and insomnia can put your mental and physical health at extreme risk.

What is anxiety?

Anxiety is another normal reaction that most people experience. Important events, life moments, tests, high-stake assignments, social interactions, pandemics, or traveling can all elicit nervous sensations of fear and worry. The symptoms of anxiety can be the same as the side effects of stress, but anxiety has a unique type of paralyzing symptom. Anxiety can leave people physically unable to respond to a text or phone call, go to work, or even breath. People who struggle with anxiety might miss out on events, avoid social interactions, and be absent from work more often than normal. Anxiety can render someone completely powerless to perform even mundane tasks. Chronic anxiety, or anxiety that consistently reoccurs over an extended period even in the absence of stressful situations, may indicate an anxiety disorder.

The difference between the two

More often than not stress tends to be an external issue, for example a critical and high-profile work project with a tight deadline. If you are not coping with externally stressful situations yet you still feel emotionally distressed, you are likely dealing with anxiety. Additionally, stress triggers tend to have a universally shared stress response meaning that most people will experience a stress reaction in response to a stress trigger. Anxiety tends to be experienced at a more personal level, and someone coping with anxiety might have trouble explaining why they are worried or fearful. In this way, someone struggling with anxiety might have a reaction that seems unusually excessive and outsized for the reality of the situation.

When to get help

Fortunately, anxiety and stress are completely treatable. If you are reading this wondering if you might need help, then chances are you would benefit from anxiety and stress therapy. However, if you are still unsure if you need professional support, then the checklist below should help you. If you answer yes to even one of the questions below, then Therapy Cincinnati wants to help you find relief. Our Anxiety Therapists offer effective anxiety therapy and can provide helpful stress management support. Have you had a significant life change recently such as a death in the family, a trauma, a divorce, car accident, or other major event?

1.      Has your stressful situation negatively influenced one or more of your relationships?

2.      Are you experiencing chronic headaches, insomnia, depression, suicidal thoughts, digestive issues, physical pain, or changes in your weight?

3.      Is your day-to-day life typically high stress?

4.      Do you miss more than one day of work each month on account of stress or anxiety?

5.      Do you fear or dread things that haven’t happened or are nonexistent even when you are not stressed?

6.      Have you missed out on an event or social interaction recently on account of high levels of anxiety?

7.      Have you recently had a panic attack?

8.      Do you avoid social interactions on a regular basis due to feelings of worry or fear?

9.      Do you experience emotional distress even when there is no stressful situation going on?

If you are ready to take the next step towards relief from your anxiety and developing strong stress management techniques, our Anxiety Therapists at Therapy Cincinnati will create a support plan uniquely curated to your specific needs. Therapy Cincinnati is ready to partner with you on your journey to finding comfort and healing. Please contact us today for a free, 15-minute phone consultation.

6 Surprising Benefits of EMDR Therapy

Eye movement desensitization and reprocessing or EMDR, is a successful form of psychotherapy in which stimulation, commonly through eye movements, is used to help individuals cope with traumatic memories and emotions. The memories and emotions of the past also affect present experiences. Over the course of multiple therapy sessions, a licensed therapist guides the client through a total of eight phases.

As EMDR slowly gains more popularity and recognition in successful therapeutic interventions, there are many benefits of the therapeutic methods that may be surprising for potential therapy clients. Utilizing EMDR therapy is based on the idea that negative thoughts, feelings, and behaviors are the result of unprocessed memories. Let’s explore six of the most surprising benefits to EMDR therapy.

Encourages Communication

Traumatic experiences tend to move a person more inward, as a reaction or response to dealing with the threat of reliving the traumatic events. It is more common than not that people who have gone through trauma tend to keep their experiences to themselves. This is especially true for those who may feel that communicating their trauma experience will cause them to be judged, targeted, or burdensome on others.

EMDR encourages individuals to communicate their experiences step-by-step with a therapist. It challenges individuals to finally be able to verbalize their physical responses, thoughts, and memories. When these things can be communicated, it opens opportunities for true healing. Individuals may become empowered by knowing that they are survivors, and they have the power to assist others in their experiences through communication and connection.

Reshapes Past Events

With the trauma and mental health concerns that EMDR is used for as an intervention method, the history of EMDR began with helping people with post-traumatic stress disorder (PTSD). EMDR helps build connections between the physical body and the psychological mind, improving cognition. As traumatic events are broken down with a therapist during sessions, individuals can take a step back and see another viewing angle of the incident or incidents and reshape what occurred.

Creating a different vantage point or a new lens to see past events can be just as life altering as the traumatic events. This different view provides individuals control over the current life adaptations the trauma has created. Understanding how trauma has a daily effect on life can help reduce symptoms related to PTSD.

Relationships and Boundaries Change

Tapping into traumatic events or memories and processing them with a licensed therapist can be a challenge. On the other hand, the aftereffects of having processed and identified memories can lead individuals to feel empowered. With trauma keeping others at bay and being more closed up mentally and emotionally, opening back up from the therapeutic process can lead to other life changes.

Relationships and boundaries may change for the better. Suddenly there may be more confident energy and emotional incentive to relate differently with others in life. Having more self-assurance in dealing with other people, expressing viewpoints more openly and having stronger limits in boundaries are all positive relational outcomes. While some relationships can be improved, others are better left at their stuck point while moving on and exiting is the best outcome for continued growth.

No longer feeling burdened or burdensome and no longer being consumed with the idea that limits are destined to be breached can spark expectations for setting boundaries. EMDR helps find clarity and balance. Collaborating with a therapist, the therapeutic relationship can help place safe zones and boundaries to change relationships and set new boundaries with confidence.

Changes Reacting to Rationale

EMDR treats different conditions tied to panic or anxiety. Working through traumatic events and stress responses gives individuals the perspective needed to resist reacting and instead create rationale. Trauma triggers such as noises or smells that would have led to reexperiencing a trauma can now lead to minimizing the reaction and being able to examine the real safety threat from the stimuli. Essentially when the brain and body’s survival instinct (fight, flight, or freeze) is triggered, the reaction overpowers any rational thought or response.

Rather than allowing anxiety and survival instincts to kick in, EMDR can help desensitize. The freedom to face life’s problems with less grief, depression, and anxiety improves the quality of life. Therefore, EMDR therapy benefits include providing the ability to stay more present and engaged in everyday challenges.

Acceptance Creates Mental Strength

Getting better means coming to terms with identity, self-esteem, and the internal narratives that become the life story experiences lived each day. EMDR and guided therapeutic processing provides a calm, quick, and confident environment to learn to accept the past and move forward. Going through the therapeutic process helps individuals feel more powerful and eager to face anything else that keeps them from feeling their best.

After acknowledging the past and coming to terms with acceptance, the mental strength gained from the process can lead to no longer feeling intimidated. Traumatic memories are no longer repetitive, intrusive mental bullies. No longer having mental bullies can lead to finally feeling capable to leave the past in the past.

The negative feelings connected to the past lose power to sneak up and destroy the rest of a perfectly good day. Being aware of the past without leading to a sudden reaction or response which occurred previously can be empowering. No longer living with so much anxiety or panic provides empowerment to face uncertainty with courage and resilience.

The Brain’s Ability to Heal and Remember

A common EMDR therapy benefit is more accessible memories and an active dream state. EMDR therapy may awaken the brain, stimulating access to vivid detailed memory and REM sleep. Many EMDR clients report clear memories of their childhood including sights, smells, and sensations, all lost prior to therapy intervention.

Dreams and REM state can also be affected by making dreams feel real and often tapping into memories of relationships and experiences. The content in the new dreams can then be explored and used for increasing self-awareness. With triggering different dreams and REM sleep changes, individuals also realize the power of the brain’s ability to heal itself.

The brain can update old, negative perceptions with positive resolutions. The brain can heal and change in real time. With the brain’s ability to heal itself and update, EMDR seems to offer quick results. Therapy utilizing EMDR has proven to work quickly in those who include it in their interventions. This is a huge benefit for those who are struggling with the effects of PTSD and other types of anxiety, as living day-to-day without relief can be crippling.

Final Thoughts

EMDR therapy can improve the lives of those who utilize it in their therapy. The greatest benefit of all is that EMDR therapy helps to improve the lives of people who were negatively affected by mental triggers. As with any other type of therapy, the benefits that a person will see because of their participation in EMDR will be reflective of the effort they put into it. However, continuing the work allows for individuals to work through their trauma in a faster, less painful manner.

Looking for a licensed therapist in the Cincinnati area who incorporates EMDR to therapeutic interventions? Therapy Cincinnati has been using EMDR to help clients process traumatic events and empower a healthier, happier life experience. Feel free to contact us through our website and skip the phone tag.

5 Ways to Cope with PTSD By Yourself

Those who are struggling with Post-Traumatic Stress Disorder (PTSD) know how intrusive and powerful a trigger can be. One moment everything is fine, and then a situation, sound, or smell can be the catalyst that initiates a terrifying episodic reaction. These flashbacks can feel paralyzing. Fortunately, in this struggle between the past and present there is hope. Therapy Cincinnati considers a self-regulating strategy to be an essential part of a successful PTSD treatment plan. With the appropriate support, those coping with PTSD can overcome the traumatic experiences of their past and ultimately find healing and peace.

Managing Trauma – 5 Ways to Stay Grounded

“Trauma is a fact of life. It does not, however, have to be a life sentence.” – Peter A. Levine

1.      Activate your present senses.
PTSD is a reliving or re-experiencing of the emotions felt during a past traumatic experience. When your PTSD is triggered, ground yourself in the present reality by tapping into all five of your senses. For example, if you are in public and you feel a panic attack starting, think 5-4-3-2-1 and observe your surroundings. Can you identify five things you see? Perhaps a puddle, tree, store window, traffic light, or park bench? Listen. Do you hear wind, people talking, your own breathing, or your heartbeat? Become aware of what you might be holding. What different textures can you feel? Your hair, your jean pockets, or a cool breeze? Can you smell the nearby restaurant or freshly cut grass? Can you taste anything? Perhaps a mint or a drink? Triggers are usually the result of only one or two senses being activated in a reminiscent way that incites fear. By focusing on the 5-4-3-2-1 method your mind will reconcile the past with the new current information to keep you grounded in the present reality.

“The best way out is always through.” – Robert Frost

2.      Practice a specific anxiety-inspired breathing technique.
Breathing is essential for regulating fear, but anxiety can cause lungs to tighten and restrict your ability to take a proper deep breath. This is why telling someone to breath when they are stressed is very rarely effective. When attempting to counteract a panic attack, breathing can feel physically impossible. One of our favorite breathing techniques for anxiety that we teach at Therapy Cincinnati includes three back-to-back very quick, short, and shallow inhalations followed by one single long exhale. Try it: quick tiny breath in, two, three… and exhale. Those struggling with PTSD and anxiety may not be able to breath normally, so relying on this breathing technique of three short inhales followed by one long exhale can help maintain oxygen flow in a regulating and supportive way.

“Rhythm is regulating.” ― Bruce D. Perry, M.D., Ph.D.

3.      Move.

There is a reason why people pace when they are nervous. Finding a rhythmic way to move can release trauma. Movement therapy has proven to be very effective with counteracting the negative effects of PTSD. For example, many who cope with PTSD-inspired nightmares report experiencing more restful nights of sleep after spending an evening dancing, running, or working out. Finding your rhythm by walking, tapping your foot, or rocking back and forth can help you keep control over your body’s physical reaction to the traumatic trigger.

“Even the smallest steps move you forward.” – Oprah Winfrey

4.      Self-sooth with muscle relaxation exercises.

Muscle memory is real. When triggered, muscles can immediately tense as the body’s fight or flight response is activated. While this survival instinct may have served you in the past, you can ground yourself by relaxing your muscles through a sequence of muscle relaxation exercises. To do this, carefully tighten and raise your shoulders up to your ears. Hold for three seconds and then release and relax. Next, make a strong fist and tense your arm muscles. Hold for three seconds and then release and relax. You can practice this on any part of your body such as scrunching up your face, curling your toes, or clenching your leg muscles, and then releasing and relaxing. Repeat this tense-release muscle therapy exercise until you feel that you have gained control over your muscle’s reaction. When finished, gently massage your hands to continue grounding yourself in the present reality.

“I’m still coping with my trauma but coping by trying to find different ways to heal it rather than hide it.” – Clemantine Wamariya

5.      Listen to music.

Music therapy is profound in its ability to help us cope with pain. At Therapy Cincinnati, we have some patients who intentionally and proactively find ways to incorporate soothing music in every aspect of their life. If you are sensing rising panic turn on some calming music and sing along. If you do not have immediate access to music you can always whistle, hum, or sing to yourself. 

Making recovery your reality.

For those who struggle to stay grounded, know that you are not alone. It is estimated that nearly 10% of the world’s population will experience a trauma resulting in PTSD. The good news is that there is so much hope. PTSD has been extensively studied and researched by trauma therapists, and many experience recovery by finding healthy ways to leave the past in the past. If you are ready to take the next step towards developing a trauma therapy plan uniquely customized to your specific needs our trauma aware PTSD specialized therapists at Therapy Cincinnati are ready to partner with you on your journey to finding comfort and healing. Please contact us today for a free, 15-minute phone consultation.

Learn more about us and how we work.

Ways to Overcome Anxiety: Therapy, Medication, and More

Anxiety is your body’s natural response to feeling under threat. It can cause you to feel worried, afraid, stressed, or apprehensive about what is yet to come. Giving a speech, going to a job interview, or the first day of school may cause you to feel anxious.

Anxiety is a completely valid and normal part of the human experience. Yet, for some of us it can seriously interfere with our daily lives, cause to us to avoid certain situations, and feel depressed.

When Anxiety Becomes a Problem

It’s natural to think about the outcomes of experiences we deem important. However, if you find yourself constantly worrying about the potential of negative outcomes, overtime, your anticipation of things to go wrong can turn into avoidance.

If you start avoiding places, situations, or people due to being constantly worried and fearful of what could go wrong, you may develop an anxiety disorder. Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults over the age of 18, according to the Anxiety and Depression Association of America.

Symptoms of Anxiety

Some symptoms you might be experiencing can include:

·       Fatigue

·       Tense muscles

·       Trouble with sleeping

·       Irrational fears

·       Panic attacks

·       Irritability

·       Difficulty concentrating

·       Feelings of isolation

·       Shame

·       Nausea

·       Intrusive thoughts

Through plenty of research and experience, I’ve come up with several ways to help you overcome anxiety, ranging from traditional methods of medication and therapy to other lifestyle changes.

How to Overcome Anxiety

Despite being such a commonly shared experienced amongst Americans, overcoming anxiety is a deeply personal journey. What works for me might not work for you, and vice versa.

The good thing is, anxiety disorders are highly treatable and can be managed with medication, psychotherapy, other remedies, or a combination of the three.

Here are a few ways to overcome anxiety that might work for you.

1.    Therapy

There are multiple therapeutic approaches in treating anxiety. Each approaches’ goal is to help you understand, manage, and overcome your anxiety. Whichever treatment you seek should be tailored to your unique needs and diagnosis. Some of the different types of therapy include Cognitive Behavioral Therapy, Exposure Therapy, Internal Family Systems, Somatic Therapy, and EMDR.

2.     Medication

There are various types of medication that may be prescribed by your mental health professional. Some forms of medication offer immediate relief from anxiety attacks while others are more long-term. Here are three forms of medication suited for anxiety treatment:

·       Benzodiazepines: Typically used to treat panic attacks, benzodiazepines affect the central nervous system by slowing down the body’s functions by increasing the effects of the brain chemical gamma amino butyric acid.

·       Beta blockers: used to reduce the physical symptoms of anxiety, such as sweating, fast heartbeat, and trembling.

·       Selective serotonin reuptake inhibitors (SSRIs): Typically used for chronic anxiety problems that require ongoing treatment, SSRIs block the action of the serotonin transporter in the brain which increases level of serotonin, improving generalized anxiety disorder, panic disorders, and social anxiety.

It’s important to remember that certain types of medication might not be best suited for you and to talk to your mental health professional about your unique needs. Make sure you take the medication exactly as your mental health professional prescribes it and be aware of potential side effects.

3.    Other options for anxiety relief

There are many lifestyle changes you can make to help you overcome your anxiety, such as:

·       Exercising often. Research shows that adults who exercise regularly experience significantly fewer anxiety and depressive symptoms. Exercising can also increase your self-esteem and make you feel strong mentally and physically.

·       Develop a well-balanced diet. Since a large percentage of serotonin receptors are found in the lining of the gut, some research suggests the importance of eating a balanced diet with omega-3 fatty acids, zinc, magnesium, B vitamins, antioxidants, and probiotics to help keep your blood sugar stable, and lessen feelings of anxiety.

·       Mindfulness and meditation. Mindfulness is a skill that is developed through a consistent practice of meditation. Being mindful involves learning to keep our attention focused on the present moment, and refrain from being reactive. It can teach you how to regulate your thoughts and emotions.

·       Decreasing consumption of alcohol, caffein and smoking. Certain substances like alcohol can have serious consequences if you’re being treated for anxiety and can negatively impact any medications you may be on. Alcohol changes levels of serotonin and other neurotransmitters in the brain, ultimately worsening anxiety.

Anxiety disorders are highly treatable through therapy, medication, lifestyle changes, or a combination of the three. If you are experiencing anxiety, you’re not alone. You deserve to feel happy, relaxed, and healthy, and the therapists at Therapy Cincinnati can help you get there.

Healing From Trauma with EMDR

Sexual violence, which affects one in three women worldwide, can result in people feeling overwhelmed and struggling with things like sleep disturbances, flashbacks, emotional detachment, depression, and anxiety. Although more than 500 brands of psychotherapy exist, many of these practices require months to years for full healing to occur, and many women do not achieve full recovery due to high drop-out rates and high costs of healthcare. Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic alternative targeted at patients who develop symptoms from traumatic events. Since its development in the 1980s by Francine Shapiro, EMDR has helped people alleviate distressful and painful memories. The therapy has been used by clinicians for decades, but has become an increasingly popular and sought-after treatment to deal with traumatic or adverse life experiences.  

What makes EDMR different from traditional therapeutic methods? EMDR therapy does not require talking in detail about the distressing issue or completing homework between sessions like other exposure-based therapies. By accessing and processing these traumatic memories, patients are able to feel better much more quickly. Rather than focusing on changing emotions, thoughts, or behaviors resulting from the painful memory, EMDR helps the brain resume its natural healing process in fewer sessions than other psychotherapies. Therapists can utilize EMDR to facilitate rapid recovery in as little as three to four 90-minute sessions. 

Stress responses are part of our natural fight or flight instincts. When a woman experiences a sexual trauma, memories of the experience can become locked in her neural memory network. When distress from a disturbing event remains, the upsetting images, thoughts, and emotions may create an overwhelming feeling of being “frozen in time”. Our brains have a natural way to recover from traumatic memories and events, though. EMDR therapy helps stimulate this healing process by connecting traumatic memories with new information and blending distressing emotions with positive ones. After successful treatment with EMDR, distress is relieved, negative feelings are reshaped, emotional symptoms are reduced, and a peaceful resolution is achieved.  

So, how does EMDR work exactly? During EMDR sessions, patients relive triggering experiences in brief doses while their eye movements are directed by their therapist. The therapist moves their fingers back and forth in front of the patient’s face and asks them to follow their hand motions with their eyes. At the same time, the therapist leads the patient through the recall of the traumatic event(s) they experienced. The patient focuses on a troubling memory and identifies the belief he or she has about himself connected to this negative memory. The individual then formulates a positive belief he would like to have about himself to replace their negative belief with.  

EMDR is thought to be effective because recalling distressing events is often less emotionally upsetting when the patient’s attention is diverted. The method of bilaterally stimulating both sides of the brain, which mimics our natural REM sleep cycle, causes activation of an adaptive information processing (AIP) system. This stimulation bypasses the area of the brain that has become stuck, preventing the left side of the brain from self-soothing the right side. In turn, patients are able to learn how to be exposed to their unpleasant thoughts and memories without having a strong negative response. 

Ultimately, EMDR therapy results in increased insight regarding both previously disturbing and long-held negative thoughts about the self that have grown out of the original traumatic event. For example, it can help an assault victim come to realize that they were not to blame for what happened. They can finally achieve relief from understanding that the event is truly over and that they can feel a sense of safety again. EMDR therapy has been proven to be effective in treating trauma and PTSD, especially for victims of sexual violence. A 2012 study of 22 people found that EMDR therapy helped 77% of individuals with psychological disorders and PTSD. It found that their hallucinations, delusions, anxiety, and depression symptoms were significantly improved after treatment. An older study from 2002, which compared EMDR therapy to typical prolonged exposure therapy, found that EMDR therapy was more effective in treating symptoms and had a lower drop-out rate from participants. Although there is still much to learn, EMDR is an effective therapy which can promote psychological healing for sexual violence victims.

 If you’ve been struggling with the aftereffects of trauma, it’s important to know there is professional expert help available. Please reach out to me if you think EMDR therapy may be right for you. It’s time to let go of your fears that are rooted in the past and move forward towards a happier, calmer life.

Anxiety: What’s Normal, and When You Should Consider Therapy

Anxiety—as unpleasant as it can be—is a very real and completely normal part of the human experience. It’s our natural defense to potential threats or dangerous situations. And while most of us view anxiety as an unpleasant emotion, it’s also one of the biggest reasons why people seek therapy.

Ultimately, anxiety serves a valuable purpose in our lives.  So, how can you tell the difference between normal anxiety and when you could benefit from therapy?

What's Normal for All

Anxiety can be a sign that something is important to you. For example, if you’re worried about an upcoming exam, it’s likely because you care about your studies and want to do well. If you didn’t, you probably wouldn’t be as worried or stressed about it.

Think of anxiety as your body's alarm system. Biologically speaking, it's helped the human race survive for a long time. And because it's been around for so long, it's released very quickly with little to no effort, making it, in many ways, automatic.

When we're in danger or at risk of potential harm, we don't have to think, "I should probably protect myself," thanks to this response.  The alarm system goes off, activating our fight-flight mode. The increased heart rate, loss of appetite, and difficulty breathing are all designed to help us respond to that danger if we need to flee, freeze, or fight the potential "threat."

If the body perceives something as potentially threatening, this response gets activated whether we want it to or not. The main difference between ordinary and problematic anxiety is between the source and the intensity of the experience.

When Does Anxiety Become a Diagnosis?

Despite its beneficial purpose, it doesn't mean anxiety doesn't have its downside. As humans, we also have vivid imaginations. Our ability to think and use our imagination can ultimately lead to an excess of "what if" or worst-case scenarios if we let it.

Think about it this way: if you have a first date, or you're preparing for a big speech at work, you're probably going to think about the way those experiences are going to turn out. One thought like "I'm going to blow it" or "this is going to go wrong" can quickly turn into "I have to cancel" or "I'm going to quit my job."

This is the downside to our creativity and imagination. Going down that negative spiral of thoughts tells the body that "this is happening"-even though an adverse outcome hasn't occurred. Thus, the body's natural alarm system becomes activated even though there's no real threat present.

Over time, our anticipation and expectations of things to go wrong can turn into avoidance. For example, if we expect the first date to go badly, we may avoid going out or meeting new people altogether. On the other hand, the same worry or expectation takes us out of the present moment. If you're worried about every word you say on the date or overthink your outfit choice, your anxiety ultimately prevents you from connecting and engaging with that person. These decisions interfere with our ability to build meaning and joyous lives.

When To Consider Anxiety Therapy

Anxiety can potentially interfere with our daily lives. If we start avoiding certain people, places, or situations because of our consistent worry, anxiety becomes problematic and may become an anxiety disorder.

Anxiety plays a role in the following conditions:

Generalized Anxiety Disorder: People with a generalized anxiety disorder (GAD) may predict disaster and be overly concerned about money, health, family, work, or other issues.

Panic Disorder: Panic attacks are sudden periods of intense fear that may include shaking, sweating, shortness of breath, numbness, or a feeling that something terrible is about to happen. Panic attacks can occur at any time, even during sleep.

Phobia: extreme or unreasonable fear of a specific thing, circumstance, or activity.

Social Anxiety Disorder: intense and excessive fear of being judged by others in social situations.

Obsessive-Compulsive Disorder: OCD involves recurrent thoughts and behaviors that can be both challenging and tiring for those affected by it.

Post-Traumatic Stress Disorder (PTSD): anxiety following a traumatic event.

Therapy For Anxiety

Although there are multiple therapeutic approaches in treating anxiety, these approaches' ultimate goal is to help you understand, manage, and overcome your anxiety. Your treatment is tailored to meet your specific needs and diagnosis.

Cognitive Behavioral Therapy (CBT): CBT helps people identify and change destructive or disturbing thought patterns that influence behavior and emotions.

Exposure Therapy: ET is one the most common ways of treating anxiety and phobias. Your therapist will work with you to overcome specific situations that cause anxiety or panic by gradually exposing you to them.

Eye Movement Desensitization and Reprocessing: EMDR is usually used to help people recover from trauma. By utilizing sensory input such as eye movements, you can essentially reprogram your brain and heal from the emotional distress you've experienced in the past.

Somatic Experiencing works to improve the mind-body connection. SE is a mindful approach to increasing body awareness, regulate emotional and physical reactions, and gain insight into your anxiety or traumatic experiences.

Bottom Line

Anxiety disorders are highly treatable and can be managed with medication, psychotherapy, or a combination of the two. For those who experience mild symptoms, treatment may not be necessary.

Working with a therapist can help you learn tools and strategies to cope with symptoms and ultimately live a happy, healthy life.