The Connection Between Social Isolation and Depression

In the rollercoaster of life, we all experience ups and downs. As it gets cloudier and colder in the Queen City as winter rolls in, it often gets harder to feel positive and upbeat. Sometimes, these downs can feel especially challenging, and one factor that can contribute to these difficulties is social isolation. As therapists who are well acquainted with the effects of depression, let's explore how being apart from others can impact our mental well-being, specifically focusing on how social isolation affects depression.

The Human Need for Connection:

As humans, we are wired for connection. Whether it's sharing a laugh with a friend, receiving a comforting hug, or just knowing that someone is there for us, social connections play a vital role in our emotional health. When we find ourselves isolated, without the support and warmth of others, it can trigger feelings of loneliness and sadness. These emotions, when prolonged, can contribute to the development or exacerbation of depression.

Loneliness as a Silent Companion:

Imagine feeling like you're standing alone in a vast desert, with no one around for miles. That sense of isolation and loneliness is akin to what some people experience when socially isolated, and this feeling can happen even when we are around lots of people.  Loneliness can become a silent companion, casting a shadow over our thoughts and emotions. This emotional state can gradually evolve into depression, impacting our ability to find joy in activities that once brought us happiness.

The Impact on Mental Well-being:

When we are socially isolated, the lack of interaction with others can lead to a decline in our mental well-being. Human connection acts as a buffer against stress and helps regulate our emotions. Without these connections, we may find it challenging to cope with life's challenges, making us more vulnerable to the grips of depression. It's like trying to weather a storm without a sturdy umbrella – the absence of social support leaves us exposed to the emotional elements.

The Role of Routine and Structure:

Social interactions provide a natural rhythm to our daily lives, creating a sense of routine and structure. Whether it's a chat with a colleague at work, a friendly neighborly conversation, or spending time with family, these interactions contribute to the cadence of our days. Social isolation disrupts this rhythm, leaving a void that can contribute to feelings of emptiness and monotony. Establishing new routines or finding alternative ways to connect with others, even virtually, can help restore a sense of structure and stability.

The Importance of Emotional Expression:

Sharing our thoughts and feelings with others is like opening a window to let fresh air into a room. When we are socially isolated, this avenue for emotional expression may be limited. Bottling up our emotions, without the opportunity to share or receive support, can contribute to the heaviness of depression. It's essential to find outlets for self-expression, whether through journaling, creative activities, or virtual conversations, to release the emotional weight that isolation can bring.

Seeking Connection in Unlikely Places:

Social isolation doesn't always mean physical distance; it can also manifest in feeling disconnected even when surrounded by others. Engaging in activities that bring a sense of connection, such as joining clubs, participating in community events, or even striking up conversations with neighbors, can help combat the emotional toll of isolation. Meaningful connections can be found in the most unexpected places, offering a lifeline to those navigating the depths of depression.

The Power of Technology in Bridging Gaps:

While physical presence is irreplaceable, technology has proven to be a valuable tool in bridging the gaps created by social isolation. Video calls, social media, and online communities provide avenues for connection, allowing individuals to see and hear each other despite being miles apart. Embracing these technological tools can be a lifeline for those experiencing isolation, offering a virtual bridge to the emotional support they need.

Breaking the Cycle:

Breaking free from the cycle of social isolation and depression requires intentional efforts. Initiating small steps, such as reaching out to a friend, joining online groups, or participating in virtual events, can gradually chip away at the walls of isolation. It's essential to recognize that building connections takes time, and progress may be slow. Patience and self-compassion are key as individuals take courageous steps toward reconnecting with others and, in turn, with themselves.

The Importance of Professional Support:

When feelings of isolation and depression become overwhelming, seeking professional support is a crucial step. Mental health professionals, such as therapists and counselors, offer a safe space for individuals to explore their emotions, develop coping strategies, and work towards rebuilding social connections. Often, it’s hard for a person to get out of how they are feeling all by themselves, and they can often benefit from therapy for depression. It's a brave decision to seek help, and doing so can be a transformative journey towards healing.

In conclusion, the link between social isolation and depression is a powerful reminder of the human need for connection. Understanding how isolation impacts mental well-being allows us to navigate these challenges with empathy and resilience. By fostering connections, whether in person or through the digital realm, and seeking support when needed, individuals can break free from the grip of isolation and find a path towards emotional well-being. Remember, you are not alone, and there is strength in reaching out for support.

Social Media Influencers and Women's Anxiety

In the vibrant world of social media, influencers often take center stage, showcasing curated images of their lives. While social media influencers pose challenges to people of all genders, women face unique challenges. Influencers can definitely be a source of inspiration, however it's essential to recognize the potential impact they may have on women's mental health. In this article, we'll explore how social media influencers present unique challenges for women, as they might inadvertently contribute to increased anxiety in women. We’ll offer insights and tips on how to navigate these challenges with resilience. Let’s dive in!

The Allure of Perfection: 

Social media influencers show off the best parts of their lives, making everything look positive and glamorous. While this can be fun to see, it can also make women feel like they have to be perfect too. Looking at flawless pictures all the time can make women feel not good enough. It's crucial to know that what we see on social media is just a small part of someone's real life, not the whole story. 

Comparisons and Self-Esteem:

 Making comparisons on social media can be a challenge. When women compare themselves to influencers and their photos, they may begin to believe they're not as good as what they see online, leading to feelings of inadequacy. It's crucial to keep in mind that everyone is unique, and constant comparisons only contribute to negative feelings. Treating ourselves with kindness and recognizing the special qualities that make us who we are can play a significant role in improving our self-esteem.

The Filtered Reality:

 Social media has lots of filters and tools to make photos look better. While this might seem harmless, it creates a fake version of reality that can change how women see beauty and themselves. Understanding that pictures online aren't always real is important. Embracing who we really are and celebrating our true selves can be powerful when faced with perfect images on social media.

 Influence on Body Image: 

Many influencers focus on fitness, fashion, and beauty, showing off specific body types. Seeing these images all the time can make women feel bad about their own bodies. It's crucial to remember that beauty comes in all shapes and sizes. Encouraging a positive relationship with our bodies, based on health and self-acceptance, can help us feel good about ourselves despite what social media influencers might suggest.

 Fear of Missing Out (FOMO): 

Social media often shows influencers having fun and doing exciting things. While it can be enjoyable to see, it might also make women feel like they're missing out on exciting experiences. It's important to know that everyone has ups and downs, and social media only shows a small part of life. Focusing on our own experiences, no matter how simple, can take away the pressure to always want the next big thing.

 Setting Healthy Boundaries: 

In the world of social media, it's important to set limits to keep our mental well-being intact. Women can benefit from deciding when and how much time they spend on social media. Designating specific times for it and doing things offline that bring joy can create a healthier balance. Taking breaks from social media, even short ones, allows for a reset and helps maintain a positive mindset. 

Cultivating a Supportive Online Community: 

While social media has its challenges, it also lets us connect with people who share similar interests. Women can actively look for groups that promote being real, self-love, and feeling empowered. Engaging with content that supports these values can create a positive online space. Making connections based on shared experiences and supporting each other helps counter the negative feelings that influencers might sometimes bring.

Promoting Media Literacy:

Helping women understand how media works is an important way to deal with the effects of social media influencers. We can teach ourselves and our communities about how things online are carefully chosen, how filters are used a lot, and how advertising influences us. Learning about media helps women think more carefully about what they see and read, making them stronger and more confident.

To sum up, even though social media influencers are a big part of our online world, it's vital for women to use these platforms wisely. Being aware of things like wanting to be perfect, comparing ourselves to others, and the fake stuff online, as well as setting limits and having supportive online friends, are important. Learning about media helps women make smart choices and keeps them from feeling too stressed about what influencers show on social media.

Navigating the Storm: A Guide to Taming Information Overload in Parenting

Parenting can sometimes feel like sailing a ship through a stormy sea, with waves of information crashing down from all directions. In today's digital age, where information bombards us from every corner, managing this influx can be overwhelming. As parents, it's crucial to find a balance between staying informed and avoiding the information overload that can leave us feeling adrift. Let's explore some practical strategies to navigate these turbulent waters and maintain a sense of calm while raising our children.

Understanding the Waves:

First and foremost, it's essential to recognize that not all information is created equal. Just like waves in the ocean, some are gentle ripples while others can be fierce and disruptive. Identify reliable sources of information and focus on them. Consider the age-appropriateness of the content and whether it aligns with your family values. Understanding the nature of the information you encounter will help you distinguish between the helpful and the overwhelming.

Setting Sail with Prioritization:

Parenting often involves juggling multiple responsibilities, and information can add extra weight to the load. Take a moment to prioritize what truly matters to your family. Determine which aspects of parenting require your immediate attention and which ones can be addressed later. By creating a hierarchy of importance, you can focus on the most crucial aspects of your child's well-being and development, making it easier to navigate through the sea of information without feeling buried.

Building a Sturdy Ship:

Just as a well-built ship can withstand rough seas, establishing a solid foundation for your family can help you weather the storm of information overload. Create routines and structures that provide a sense of stability for both you and your children. A well-organized family environment can act as a compass, helping you stay on course even when the waves of information threaten to steer you off track. Consistent routines also contribute to a sense of security for your children, fostering a healthy and supportive family dynamic.

Embracing Digital Life Jackets:

In our modern age, technology serves as both a valuable tool and a potential source of overwhelming information. Instead of letting it pull you under, consider technology as your digital life jacket. Use apps, websites, and social media selectively to gather information that enhances your parenting journey. Utilize filters and set boundaries to avoid being inundated with irrelevant or conflicting advice. By taking control of your digital experience, you can transform technology into a helpful ally rather than a daunting adversary.

Finding Calm Waters Through Mindfulness:

In the midst of the information storm, finding moments of calm is essential. Incorporate mindfulness practices into your daily routine to anchor yourself in the present. Whether it's a few minutes of deep breathing, a short walk in nature, or a moment of reflection, these practices can help you stay centered and better equipped to handle the challenges of parenting. As you cultivate mindfulness, you'll find it easier to navigate the seas of information without being swept away by the currents.

Weathering the Storm Together:

Parenting is not a solo voyage; it's a shared journey with your family. Communicate openly with your partner and children about the challenges of information overload. Encourage a supportive atmosphere where everyone feels comfortable expressing their thoughts and concerns. By fostering a sense of unity, you create a strong support system that can help your family navigate the stormy seas together. Share responsibilities and lean on each other to lighten the load.

Anchoring in Self-Compassion:

Amidst the chaos of parenting, it's crucial to be kind to yourself. Understand that no parent is perfect, and it's okay not to have all the answers. Give yourself the grace to learn and grow along with your children. Acknowledge the effort you put into parenting and celebrate the small victories. Practicing self-compassion acts as a sturdy anchor, keeping you grounded when the waves of information threaten to toss you about.

In conclusion, parenting in the age of information overload requires a delicate balance of staying informed without drowning in the sea of advice and opinions. By understanding the nature of the waves, prioritizing, building a sturdy foundation, embracing technology wisely, practicing mindfulness, fostering open communication, and anchoring in self-compassion, you can navigate these stormy waters with confidence. Remember, you're not alone in this journey, and with the right strategies, you can sail through parenthood with resilience and joy.

Talking to Teens About Binge Drinking

Hey there, concerned parents! We want to have a heartfelt conversation with you about a topic that might be on your minds – binge drinking among teens. We know it's a serious matter, and that's why we want to approach it in a caring and friendly way. So, let's dig into why this conversation is so crucial and how we can tackle it together. 

Understanding Binge Drinking 

Before we dive into this important topic, let's make sure we're all on the same page. Binge drinking refers to when a person consumes a large amount of alcohol in a short period of time. It's not just about having a few drinks; it's about the potential risks that come with it. Binge drinking can have a negative impact on physical health, decision-making, and overall well-being.  

Why This Talk Matters  

You might be wondering, why are we discussing binge drinking? Well, here's the thing – having an open dialogue about this matter is crucial because it directly affects the safety and well-being of our teenagers. This conversation isn't about lecturing or imposing rules; it's about providing you with information and tools to help guide your teens toward responsible choices. We're all in this together, and your role as a supportive parent is invaluable. 

Getting Started 

Approaching the topic of binge drinking with your teens may seem daunting, but rest assured, we're here to help you navigate this conversation. Find a quiet and comfortable setting where you can have an open and honest dialogue. The goal is not to make anyone feel judged or cornered, but rather to create an environment where questions can be asked, thoughts can be shared, and understanding can flourish. 

Understanding the Risks 

Why is binge drinking concerning? Let's break it down a bit. Binge drinking can lead to a range of serious problems. It's not just about the immediate risks, like alcohol poisoning or accidents; it's also about the potential long-term effects on your teen's cognitive development and decision-making abilities. Imagine making important life choices with a clouded mind – not the best scenario, right? We'll use real-life stories to shed light on these risks without causing unnecessary fear. 

Dealing with Peer Pressure 

The influence of friends is a powerful factor in a teenager's life. This is where peer pressure comes into play. However, it's important to empower your teens to make their own decisions based on their values and beliefs. We'll talk about ways to encourage them to stand up for what they think is right, even if their friends have a different opinion. Building their confidence to say "no" when necessary is a vital life skill.  

Being Responsible 

The concept of responsibility is a critical one, especially when it comes to making choices about alcohol. We'll discuss the importance of moderation and responsible drinking. Explaining that having a small, legal amount of alcohol can be safer than excessive consumption is key. Additionally, we'll emphasize the significance of knowing one's limits and taking care of one's well-being.

 Finding Fun Alternatives 

You might be wondering, can teens have fun without resorting to binge drinking? Absolutely! Let's brainstorm creative alternatives that provide excitement and entertainment without the risks associated with excessive alcohol consumption. Engaging in sports, pursuing hobbies, participating in community service, or simply hanging out with friends can all be enjoyable and safe ways for your teens to have a good time. There are also lots of opportunities to do something fun in the Cincinnati area, whether that is Kings Island in the summer, or attending a Bengals game in the fall and winter months.

Listening and Asking Questions 

Your role as a parent also involves being a good listener. We'll explore the power of open-ended questions that encourage your teens to express their thoughts and feelings. Our goal is to create a space where they feel comfortable sharing, knowing that their opinions matter and are valued. Our approach is rooted in understanding, not judgment. 

Leading by Example 

You've heard the saying "actions speak louder than words," right? Well, that holds true when it comes to parenting too. Leading by example means demonstrating responsible behavior, including your own relationship with alcohol. If you choose to drink, show your teens how to do it in a safe and moderate way. Your actions can leave a lasting impact on their choices. 

Seeing the Warning Signs  

As parents, it's important to be aware of the signs that might indicate your teen is struggling with alcohol-related issues. We'll discuss these signs so you can recognize them early and take action if needed. Encouraging open communication and letting your teen know that seeking help is a sign of strength can make a significant difference. 

Wrapping Up 

Navigating the topic of binge drinking with your teens is about arming yourself with knowledge, compassion, and the tools to guide them toward responsible decisions. Our goal is to support you in fostering healthy conversations and safe choices. Remember, your role as a parent is invaluable, and your commitment to your teen's well-being is deeply appreciated. If you live in the Cincinnati area and have questions or need more guidance, don't hesitate to reach out. Let's work together to ensure our teens grow into responsible and well-informed young adults. 

What is Digital Anxiety?

In today's digital age, our lives are increasingly intertwined with technology. While it brings countless benefits, such as improved communication and access to information, it also comes with its own set of challenges. One of these challenges is the emergence of digital anxiety. We want to shed light on this phenomenon and provide guidance on how to navigate and find balance in the digital world. So, let's explore what digital anxiety is and how we can manage it effectively.

Understanding Digital Anxiety

Digital anxiety refers to the stress, unease, or apprehension that arises from our interactions with technology and the online world. It stems from various factors, including constant connectivity, information overload, fear of missing out (FOMO), social comparison, cyberbullying, and the pressure to present a perfect online persona. It can manifest as a range of symptoms, such as increased heart rate, restlessness, irritability, difficulty concentrating, and disrupted sleep patterns.

Signs and Symptoms of Digital Anxiety

To recognize if you are experiencing digital anxiety, look out for the following signs:

Obsessive Device Use: Feeling compelled to constantly check your phone, social media accounts, or email, even when it interferes with daily activities, work, or social interactions.

Fear of Missing Out (FOMO): Constantly feeling the need to stay connected to avoid missing out on important updates, events, or social interactions.

Social Comparison: Experiencing negative emotions or diminished self-esteem when comparing yourself to others on social media, leading to feelings of inadequacy or unworthiness.

Cyberbullying and Online Harassment: Feeling anxious, fearful, or distressed about potential cyberbullying or negative interactions online.

Information Overload: Feeling overwhelmed by the constant influx of information from social media, news outlets, and other digital platforms.

Managing Digital Anxiety

While it may seem challenging to find a balance in the digital world, there are strategies that can help you manage digital anxiety and regain control over your relationship with technology:

Mindful Technology Use:

Practice mindfulness when engaging with technology. Before reaching for your device, take a moment to check in with yourself. Ask if you truly need to be online at that moment or if it can wait. Set intentional limits on your screen time and create designated tech-free zones or times during the day to foster a sense of balance.

Set Boundaries:

Establish boundaries around your digital interactions. Designate specific times for checking emails or social media, and avoid using devices during meals, family time, or before bed. Communicate your boundaries with family, friends, and colleagues, so they understand and respect your need for uninterrupted time. 

Curate Your Online Experience:

Be mindful of the content you consume and the accounts you follow on social media. Unfollow or mute accounts that trigger negative emotions or create feelings of inadequacy. Instead, curate your online experience by following accounts that inspire and uplift you.

Practice Digital Detox:

Periodically disconnect from technology to recharge and reconnect with the physical world. Dedicate a day or weekend to engage in activities that don't involve screens, such as reading, outdoor activities, spending time with loved ones, or pursuing hobbies. Use this time to recalibrate and reset your relationship with technology.

Foster In-Person Connections:

While digital connections have their place, it's crucial to nurture real-life relationships. Prioritize face-to-face interactions with loved ones, friends, and colleagues. Plan social activities, outings, or gatherings where you can engage in meaningful conversations and foster a sense of connection beyond the digital realm.

Practice Self-Care:

Engage in self-care activities that support your well-being and help reduce anxiety. This may include exercise, meditation, journaling, pursuing hobbies, or seeking therapy. Taking care of your mental and emotional health is essential in managing digital anxiety effectively.

Seek Support:

If digital anxiety becomes overwhelming or interferes with your daily functioning, don't hesitate to seek professional help. A licensed therapist can provide guidance, support, and tools to help you navigate digital anxiety and develop coping strategies specific to your needs.

Digital anxiety is a modern-day challenge that many of us face in our technology-driven lives. However, by understanding its causes and implementing strategies to manage it, we can find balance and reclaim control over our relationship with technology. Remember to prioritize self-care, set boundaries, practice mindful technology use, and foster meaningful in-person connections. By developing a healthier and more intentional approach to digital engagement, we can reduce digital anxiety and create a more harmonious relationship with the digital world.

Coping With Sexual Assault Triggers From The News

Today, let's dive into a sensitive and important topic: coping with triggers related to sexual assault scandals in the news. As therapists in Cincinnati that specialize in helping women who have experienced sexual trauma, we understand the emotional impact these stories can have on individuals who have experienced sexual assault or trauma. In this article, we'll explore practical strategies to help you navigate these triggers and prioritize your emotional well-being.

Understanding Triggers and their Impact

Sexual assault scandals in the news can be deeply triggering for survivors of sexual assault or trauma. Triggers are experiences or reminders that bring back memories, emotions, or physical sensations associated with the traumatic event. When confronted with news stories about sexual assault, survivors may experience a range of emotions such as fear, anger, anxiety, or sadness. These triggers can disrupt daily life, cause distress, and reawaken past trauma.

Coping Strategies for Triggers

While everyone's experience is unique, here are some strategies that can help you cope with triggers related to sexual assault scandals in the news:

Validate Your Feelings: It's essential to acknowledge and validate your emotions. Remind yourself that it is natural to feel triggered, and your feelings are valid. Give yourself permission to experience a range of emotions without judgment.

Establish Boundaries with News Consumption: Stay informed, but be mindful of how much news you consume. Limit exposure to media coverage that may be triggering. Consider setting specific times to check the news and avoid exposing yourself to distressing stories during vulnerable moments, such as before bed.

Practice Self-Care: Prioritize self-care activities that nourish your mind, body, and spirit. Engage in activities that bring you joy, relaxation, and comfort. This could include exercise, spending time in nature, practicing mindfulness or meditation, journaling, or connecting with supportive friends or loved ones. 

Develop Grounding Techniques: Grounding techniques can help anchor you in the present moment and reduce the intensity of triggers. Engage your senses by focusing on things you can see, hear, touch, taste, or smell in your immediate surroundings. Deep breathing exercises or progressive muscle relaxation can also help you stay centered.

Reach Out for Support: Connect with a trusted friend, family member, or therapist who can provide a supportive and non-judgmental space for you to express your feelings. Share your concerns and triggers with someone who understands and can offer empathy and validation. 

Engage in Self-Reflection: Reflect on your personal boundaries, needs, and triggers. Understand what topics or situations are particularly triggering for you. This self-awareness can help you anticipate triggers and develop coping strategies that work best for you.

Seek Professional Help: If triggers and distressing emotions persist or interfere with your daily life, seeking professional help can be beneficial. A therapist experienced in trauma can provide guidance and evidence-based therapies, such as Cognitive-Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR), to support your healing journey.

Engage in Advocacy or Support Groups: Consider joining a support group or becoming involved in advocacy work related to sexual assault. Connecting with others who have had similar experiences can be empowering and provide a sense of community and validation.

Remember, coping with triggers takes time and self-compassion. Be gentle with yourself and acknowledge the progress you're making. Healing is a journey, and by implementing these strategies, you can navigate triggers and prioritize your well-being.

Coping with triggers related to sexual assault scandals in the news can be challenging, but it's important to remember that you are not alone. By validating your feelings, establishing boundaries with news consumption, practicing self-care, reaching out for support, and engaging in self-reflection, you can navigate triggers and protect your emotional well-being. Remember, healing is a unique process, and seeking professional help when needed is a sign of strength. You have the power to reclaim your life and find healing and peace beyond the triggers.

How Working Moms Can Cope with Depression

Being a mom is a rewarding yet demanding role, and when combined with the responsibilities of work, it can be overwhelming at times. Many of our clients are moms and we understand the unique challenges that working moms face, including the impact of depression on their well-being. In this article, we will explore practical strategies and coping mechanisms to help working moms navigate depression and prioritize their mental health. Remember, you are not alone, and with the right support and self-care, you can find balance and resilience.

Acknowledge Your Feelings:

The first step in coping with depression is acknowledging and accepting your emotions. It's common for working moms to feel a range of emotions, including sadness, guilt, and exhaustion. Give yourself permission to experience and express these feelings without judgment. Remember that it's okay to prioritize your mental health and seek support.

Seek Professional Help:

Don't hesitate to reach out to a mental health professional for guidance and support. Therapy provides a safe space to explore your emotions, develop coping strategies, and gain valuable insights into managing depression. A therapist can also help you navigate the unique challenges faced by working moms and provide tools for self-care and stress management.

Build a Support System:

Surrounding yourself with a strong support system is crucial for managing depression. Lean on your partner, family members, friends, or fellow working moms who can offer a listening ear, practical assistance, or a much-needed break. Engaging with other moms through support groups or online communities can also provide a sense of connection and understanding.

Prioritize Self-Care:

Self-care is not a luxury; it is a necessity, especially for working moms coping with depression. Make time for activities that bring you joy and rejuvenation. It could be as simple as taking a walk, reading a book, practicing mindfulness, or indulging in a hobby. Prioritize self-care without guilt, recognizing that taking care of yourself benefits both you and your family.

Set Realistic Expectations:

As a working mom, it's important to set realistic expectations for yourself. Trying to do everything perfectly can exacerbate feelings of stress and self-doubt. Give yourself permission to embrace imperfection and focus on what truly matters. Set achievable goals, delegate tasks when possible, and be kind to yourself when things don't go according to plan.

Create Boundaries:

Establishing boundaries between work and personal life is crucial for your mental health. Clearly define your working hours and communicate them with your employer and colleagues. Avoid bringing work-related stress into your family time. Similarly, set boundaries at home to create dedicated moments for self-care, relaxation, and quality time with your loved ones. 

Delegate and Share Responsibilities:

Remember that you don't have to do everything alone. Delegate tasks and responsibilities both at work and at home. Involve your partner, children, or other family members in age-appropriate chores and responsibilities. Sharing the load can alleviate some of the pressure and free up time for self-care and activities that bring you joy.

Practice Mindful Parenting:

Mindfulness can be a powerful tool in managing depression and enhancing the parent-child bond. When engaging with your children, try to be fully present in the moment, putting aside distractions and worries. Listen actively, engage in meaningful conversations, and savor the simple joys of parenthood. Mindful parenting allows you to strengthen your connection with your children and find moments of peace amidst the daily hustle.

Maintain a Healthy Lifestyle:

Taking care of your physical health can have a positive impact on your mental well-being. Ensure you're getting enough sleep, eating nutritious meals, and engaging in regular physical activity. Incorporate exercise into your routine, even if it's a short walk during lunch breaks or playing with your kids in the evening. Small lifestyle adjustments can make a significant difference in your overall mood and energy levels.

Practice Stress Management Techniques:

Stress can exacerbate depression symptoms, so it's essential to develop effective stress management techniques. Explore various strategies such as deep breathing exercises, meditation, journaling, or engaging in activities that promote relaxation. Find what works best for you and incorporate these techniques into your daily routine. 

As a working mom coping with depression, remember that your mental health matters. By acknowledging your feelings, seeking support, and prioritizing self-care, you can navigate the challenges more effectively. Embrace the support of loved ones, establish boundaries, and set realistic expectations. Remember, you are doing your best, and it's okay to ask for help. With time, self-compassion, and a proactive approach to your mental health, you can find a balance that nurtures both your well-being and your role as a loving and capable working mom.

How to Talk to Children About Death

Discussing death with children can be a challenging and sensitive topic. Since we are therapists who work with kids in the Cincinnati area, we understand the importance of open and honest communication in helping children navigate their emotions and develop a healthy understanding of death. In this article, we'll provide you with practical tips and guidance on how to talk to children about death in a compassionate and age-appropriate manner.

Create a Safe Space:

Before initiating a conversation about death, it's essential to create a safe and comfortable environment for your child. Find a quiet and uninterrupted space where they can feel secure and supported. Be prepared to give your undivided attention and provide a calm presence throughout the discussion.

Use Age-Appropriate Language:

When explaining death to a child, it's crucial to use language that they can understand. Younger children may not comprehend complex concepts like permanence or finality, so it's best to use simple and concrete terms. For example, you might say, "When someone dies, it means their body stops working, and they can't move, breathe, or feel anything."

Be Honest and Clear:

Children have a remarkable ability to sense when something is being kept from them. It's important to be honest about death, using clear and straightforward language. Avoid using euphemisms or vague expressions like "passed away" or "gone to sleep" since they can create confusion and lead to misunderstandings. Instead, use direct terms such as "died" or "dead" to help your child understand the reality of the situation.

Encourage Questions:

Children have a natural curiosity about the world around them, and discussing death should be no exception. Encourage your child to ask questions and provide them with age-appropriate answers. If you don't know the answer to a question, it's okay to admit it and offer to find the information together. Reassure them that it's normal to have questions and that they can always come to you for support.

Acknowledge Feelings:

Death can elicit a range of emotions, including sadness, confusion, anger, and even guilt. Let your child know that it's okay to feel these emotions and that everyone experiences them differently. Encourage them to express their feelings and assure them that their emotions are valid. Provide comfort and reassurance while letting them know that grief is a natural part of the healing process.

Be Patient and Understanding:

Children process information at their own pace, so be patient throughout the conversation. Allow your child to take breaks if needed and revisit the discussion when they feel ready. Remember that children might need multiple conversations about death as they grow and develop a deeper understanding of the concept. Adapt your approach as they age, providing more information and answering new questions that may arise.

Use Metaphors and Stories:

Metaphors and stories can be powerful tools to help children comprehend complex ideas surrounding death. For example, you might compare death to the end of a storybook or the closing of a chapter in a book, emphasizing that life continues in memories and the impact a person has left behind. Use age-appropriate books or movies that address death as a starting point for further discussion.

Discuss Rituals and Remembrance:

Exploring rituals and remembrance can provide children with a sense of closure and help them navigate their grief. Discuss various cultural or religious practices around death, such as funerals, memorials, or creating a memory box. Allow your child to participate in rituals if they desire and encourage them to find their unique ways to honor and remember their loved ones.

In conclusion, talking to children about death is a challenging task, but by approaching the conversation with empathy, honesty, and patience, you can provide them with the understanding and support they need to navigate this difficult topic. Remember that every child is unique, and their reactions and questions may vary. By fostering open communication and creating a safe space for dialogue, you can help children develop a healthy understanding of death and grief, enabling them to navigate these emotions in a positive and resilient manner.

How Does a Secure Attachment Help Your Child?

Today, let's dive into a topic close to every parent's heart: developing a secure attachment with your child. As therapists who work with children and teens, we have witnessed the profound impact that a secure attachment can have on a child's emotional well-being and development. In this article, we'll explore what secure attachment means, why it's important, and practical strategies you can use to foster a secure attachment with your child.

Understanding Secure Attachment 

Secure attachment refers to the emotional bond and sense of safety that develops between a child and their primary caregiver. It lays the foundation for healthy social and emotional development, self-esteem, and relationships throughout a child's life. A secure attachment allows children to explore the world, regulate their emotions, and develop trust in their caregivers.

 The Impact of Secure Attachment

 A secure attachment provides numerous benefits for children, including: 

Emotional Resilience: Children with secure attachments tend to have greater emotional resilience, meaning they can better cope with stress and setbacks in life. 

Positive Self-Image: Securely attached children develop a positive self-image and greater self-esteem. They believe in their abilities and worthiness. 

Healthy Relationships: Secure attachment sets the stage for healthy relationships later in life. These children tend to have more positive and fulfilling connections with others. 

Emotional Regulation: Through secure attachment, children learn to regulate their emotions effectively. They feel safe seeking comfort from their caregiver when needed and develop healthy coping strategies. 

Strategies to Foster a Secure Attachment 

Responsive and Attuned Parenting: Responding to your child's needs promptly and consistently helps them feel secure and understood. Be attentive to their cues, provide comfort when they're upset, and engage in nurturing interactions.

 Create a Safe and Predictable Environment: Establish a stable and predictable routine. Consistency and predictability help children feel secure and develop a sense of trust in their environment. 

Practice Active Listening and Validation: Show genuine interest in your child's thoughts, feelings, and experiences. Active listening and validating their emotions foster a sense of being seen and understood. 

Foster Trust and Dependability: Build trust by following through on your commitments and promises to your child. This helps them feel secure in their relationship with you. 

Engage in Play and Quality Time: Regularly engage in play and quality time with your child. This creates opportunities for connection, bonding, and shared positive experiences. 

Practice Reflective Parenting: Reflect on your own emotions and reactions. By being aware of your own emotional responses, you can respond to your child in a calm and regulated manner, modeling healthy emotional regulation. 

Encourage Independence and Exploration: Support your child's exploration of the world while providing a secure base to return to. Encouraging independence helps them develop confidence and resilience. 

Establish Boundaries with Love: Set clear and consistent boundaries for your child while showing them love and empathy. Boundaries provide structure and help children understand expectations. 

Mindful Parenting: Practice being present and attentive in your interactions with your child. Mindful parenting allows you to respond to their needs with intention and compassion. 

Seek Support and Self-Care: Parenting can be challenging, and it's essential to take care of your own well-being. Seek support from trusted friends, family, or professionals when needed. Engaging in self-care helps you show up as the best version of yourself for your child. 

Remember, building a secure attachment is an ongoing process. It's normal to have challenging moments, and mistakes happen. What matters most is maintaining a nurturing and loving relationship with your child and continuously working on strengthening your bond. 

Conclusion

Developing a secure attachment with your child is one of the most precious gifts you can give them. By providing a safe and nurturing environment, being attuned to their needs, and fostering trust and connection, you lay the groundwork for their healthy emotional development and future relationships. Remember, you are the most important person in your child's life, and your love and support are the foundation on which they will flourish. Embrace the journey of parenthood with patience, compassion, and a commitment to building a secure attachment with your child

How EMDR Can Help With Healing From a Sexual Assault

 Today, let's delve into an innovative therapeutic approach that has shown remarkable results in supporting sexual assault survivors on their healing journey: Eye Movement Desensitization and Reprocessing (EMDR). As therapists in Cincinnati that specialize in using EMDR to treat sexual trauma, we have witnessed the transformative power of EMDR in helping survivors overcome the impact of trauma. In this article, we'll explore how EMDR works and how it can aid in the healing process for survivors of sexual assault.

What is EMDR?

EMDR is a therapeutic approach developed in the late 1980s specifically designed to address trauma-related disorders. It integrates elements of cognitive therapy, exposure therapy, and bilateral stimulation to help survivors process traumatic memories, alleviate distressing symptoms, and promote healing.

At the end of each EMDR session, the therapist ensures the survivor feels grounded and safe before concluding. This helps transition the survivor back into their daily life, promoting a sense of stability and integration.

The Benefits of EMDR for Sexual Assault Survivors

Processing Traumatic Memories: EMDR helps survivors reprocess traumatic memories, allowing for the integration of fragmented information and emotions. This process reduces the emotional intensity associated with the trauma, enabling the survivor to gain a new perspective and find a sense of resolution.

Alleviating Distressing Symptoms: EMDR targets the distressing symptoms often experienced by survivors, such as flashbacks, nightmares, anxiety, and hypervigilance. By addressing these symptoms at their root, EMDR can significantly reduce their impact on the survivor's daily life.

Promoting Adaptive Coping Skills: EMDR equips survivors with adaptive coping skills to manage triggers, regulate emotions, and promote self-care. These skills empower survivors to navigate their healing journey with increased resilience and self-compassion.

Reprogramming Negative Beliefs: Sexual assault can profoundly impact survivors' beliefs about themselves and the world. EMDR helps identify and reprogram negative self-beliefs that may have emerged from the assault, replacing them with positive and empowering beliefs. This process helps survivors regain a sense of self-worth, strength, and resilience.

Addressing Associated Triggers: Survivors often experience triggers that elicit intense emotional and physiological responses related to the sexual assault. EMDR helps identify and address these triggers, enabling survivors to develop healthy coping mechanisms and regain control over their responses.

Restoring Self-Image and Empowerment: Sexual assault can profoundly impact a survivor's self-esteem, self-worth, and sense of control. EMDR helps survivors challenge negative self-beliefs, restore their self-image, and reclaim their sense of personal power and agency.

Enhancing Resilience and Post-Traumatic Growth: EMDR not only helps survivors heal from the impact of trauma but also fosters post-traumatic growth. Through the reprocessing of traumatic memories and the integration of adaptive beliefs, survivors can develop newfound resilience, meaning, and personal growth.

Can EMDR help with sexual trauma?

While EMDR has been shown to be a highly effective therapeutic approach for sexual assault survivors, it is crucial to approach it with care and support. Here are some considerations:

Working with a Trained Therapist: EMDR should be conducted by a trained and licensed mental health professional who specializes in trauma. Besides for an EMDR trained therapist, your therapist should have additional trauma training with a focus on working with sexual assaults. Your therapist should also have experience working with sexual assaults.

Individualized Treatment: Each survivor's experience is unique, and not all therapeutic approaches work the same for everyone. It's important to work collaboratively with your therapist to determine if EMDR is suitable for you and to explore other options if needed.

Establishing Safety and Trust: Before beginning EMDR, your therapist will prioritize creating a safe and trusting therapeutic environment. They will work with you to develop coping strategies and establish a strong foundation for the healing process so that you can handle the emotions and sensations that may come up in trauma treatment.

Working on Trauma Gradually: Your therapist should discuss with you how you will be working on your trauma, along with the pace that you are comfortable with. With sexual trauma especially, it’s important to go slow rather than try to do too much. We use concepts like titration (discussed in an earlier blog) to work with small pieces of the memory instead of having someone work through everything at once. This makes it more tolerable and results in less anxiety and panic attacks.  

Conclusion

EMDR offers a transformative path to healing for sexual assault survivors. By reprocessing traumatic memories, alleviating distressing symptoms, restoring self-image and empowerment, and fostering post-traumatic growth, EMDR provides a powerful tool for survivors to reclaim their lives and move beyond the trauma. If you're a sexual assault survivor seeking support, consider exploring EMDR as a part of your healing journey. Remember, healing takes time, but with the right support and therapeutic approach, it is possible to find resilience, reclaim your power, and embark on a path of lasting recovery.

If you’re looking for help with a sexual assault you or a loved one has experienced, we are Therapy Cincinnati have 3 EMDR trained therapists who can help you. Our therapists have advanced training in EDMR, and best of all, don’t have any waiting lists for new clients. Please reach out to us to get started today.

Thought Traps and Anxiety

Let's explore a topic that many of us can relate to: anxiety. As therapists that work extensively with anxiety, one common thread we have noticed is the presence of thought traps. In this article, we'll delve into what thought traps are, what these thought traps may be, and how they can keep you feeling stuck in anxiety. But don't worry, we'll also discuss strategies for breaking free and finding peace of mind.

The Power of Thoughts in Anxiety

Our thoughts have a powerful influence on our emotions and behaviors, especially when it comes to anxiety. When we experience anxiety, our minds can become a breeding ground for negative, irrational, and fear-based thoughts. These thoughts often revolve around worst-case scenarios, self-doubt, and a constant anticipation of danger.

Thought Traps: The Sneaky Culprits

Thought traps are patterns of thinking that contribute to anxiety and keep us trapped in a cycle of worry and distress. They can distort our perception of reality, perpetuate anxiety, and hinder our ability to find effective solutions. Let's explore some common thought traps:

Catastrophizing: This trap involves blowing things out of proportion and imagining the worst possible outcomes. For example, if you're running late for a meeting, catastrophizing might lead you to believe that it will result in losing your job or damaging your reputation irreparably.

All-or-Nothing Thinking: This trap is characterized by seeing things in extreme, black-and-white terms, without considering shades of gray. You might believe that if something doesn't go perfectly, it's an absolute failure. For instance, if you make a minor mistake in a presentation, you might conclude that you're a total failure as a professional.

Mind Reading: This trap involves assuming what others are thinking or expecting the worst from them. You might believe that people are constantly judging or criticizing you, even in the absence of evidence. This can lead to social anxiety and a constant need for reassurance.

Overgeneralization: This trap involves taking one negative experience and applying it to all similar situations. For example, if you stumble during a public speaking engagement, you might conclude that you'll always be terrible at public speaking and avoid future opportunities.

Breaking Free from Thought Traps

Now that we've identified these common thought traps, let's discuss strategies to break free from their grip and find relief from anxiety:

Identify and Challenge the Thoughts: Start by becoming aware of your anxious thoughts. Take a step back and examine them objectively. Ask yourself if there's evidence to support these thoughts or if they're based on fear or assumptions. Challenge them with more realistic and balanced perspectives.

Practice Cognitive Restructuring: Replace negative and irrational thoughts with positive, rational, and evidence-based ones. Consider alternative explanations or interpretations of the situation. For example, if you're worried about a social event, remind yourself that most people are focused on themselves and not scrutinizing your every move. 

Mindfulness and Grounding Techniques: Practice mindfulness to bring yourself into the present moment and break free from anxious thoughts. Engage in deep breathing exercises, progressive muscle relaxation, or grounding techniques such as focusing on your senses or repeating a calming mantra. These techniques can help calm your mind and reduce anxiety symptoms.

Seek Support: Don't hesitate to reach out to a mental health professional who can provide guidance and support. Therapy, such as cognitive-behavioral therapy (CBT), can help you identify and challenge thought traps, develop effective coping strategies, and gain a deeper understanding of your anxiety.

Self-Care and Stress Reduction: Prioritize self-care activities that promote relaxation and reduce stress. Engage in regular exercise, get enough sleep, eat a balanced diet, and engage in hobbies or activities that bring you joy and fulfillment. Taking care of your overall well-being can help reduce anxiety and improve your resilience.

Conclusion

Remember, breaking free from thought traps takes time and practice. Be patient and compassionate with yourself as you navigate your journey towards managing anxiety. With awareness, challenging negative thoughts, and seeking support, you can break free from these thought traps and reclaim your peace of mind. Embrace the journey and know that you have the power to overcome anxiety and live a fulfilling life.

With that in mind, sometimes people need extra support to help them move through anxiety. The therapists at Therapy Cincinnati are ready and able to help if you could use any support.

The Role of Self-Criticism in Depression

Today, let's explore an important topic that often intertwines with depression: self-criticism. As a therapists that work with depression, we had the opportunity to work with many individuals who struggle with depression, and one recurring theme that arises is the presence of self-critical thoughts. In this article, we'll delve into the connection between self-criticism and depression and explore how understanding this link can be a crucial step towards healing.

Understanding Depression

Before we delve into the role of self-criticism, it's essential to understand depression itself. Depression is not just a feeling of sadness or a temporary low mood; it's a complex mental health condition that affects the way we think, feel, and behave. It can manifest differently for each person, but common symptoms include persistent sadness, loss of interest in previously enjoyed activities, changes in appetite and sleep patterns, low energy levels, difficulty concentrating, and thoughts of worthlessness or even suicide.

Here in Cincinnati, we often see depression increase in the winter when it’s often cloudy, but the truth is depression is something that occurs all year long. It’s important to know that depression doesn’t have a “season”, and you can feel depressed at any time.

The Vicious Cycle of Self-Criticism and Depression

Now, let's talk about self-criticism. We all engage in self-evaluation to some degree, but when it becomes self-criticism, it can be incredibly destructive. Self-criticism involves a harsh and unforgiving inner dialogue, where we constantly put ourselves down, focus on our flaws, and hold impossibly high standards. This negative self-talk can create a vicious cycle that perpetuates and worsens depression.

When it comes to self-criticism and depression, they often go hand in hand, creating a harmful cycle. Imagine feeling down or experiencing a setback in life. It's in these moments that self-criticism tends to rear its ugly head. You might find yourself saying things like, "I'm such a failure," or "I can't do anything right”, or “why can't I just snap out of it? I'm so weak."

These self-critical thoughts reinforce negative beliefs about ourselves and can intensify the feelings of sadness, hopelessness, and despair that are characteristic of depression. In turn, depression can magnify self-criticism, making it even more difficult to break free from this destructive cycle.

The Roots of Self-Criticism

To understand why self-criticism and depression often intertwine, it's important to consider the underlying factors that contribute to their connection. Many individuals who experience depression have encountered challenging life experiences such as trauma, abuse, or difficult relationships. These experiences can shape our beliefs about ourselves and the world around us.

Self-criticism often emerges as a defense mechanism. We might believe that if we criticize ourselves first, we can protect ourselves from the pain of external criticism or rejection. It's as if we're trying to shield ourselves from vulnerability. However, this self-protective strategy ultimately backfires, as self-criticism only perpetuates our internal suffering.

The Impact of Self-Criticism on Depression

Self-criticism can have a profound impact on the development and maintenance of depression. When we constantly berate ourselves, it reinforces negative self-perceptions and erodes our self-esteem. Imagine for a moment a happy, confident person. Suppose we were to have them constantly be around someone who was constantly negative about them and the people and things around them. It wouldn’t take long for that happy confident person to start to feel more down and negative about themselves.

In addition to this, we may begin to actually believe that we are inherently flawed, unlovable, or incapable. These self-beliefs contribute to feelings of worthlessness and can deepen our depressive symptoms.

Moreover, self-criticism often leads to a heightened sense of perfectionism. We set impossibly high standards for ourselves and feel intense pressure to meet them. When we inevitably fall short, as all humans do from time to time, we criticize ourselves harshly, reinforcing the cycle of negativity and fueling depressive feelings.

Breaking Free from Self-Criticism

While the connection between self-criticism and depression may seem daunting, it's essential to remember that there is hope for healing. Here are a few strategies to break free from the grip of self-criticism:

Cultivate Self-Awareness: Begin by noticing when self-critical thoughts arise. Pay attention to the language you use to speak to yourself and the situations that trigger self-criticism. Awareness is the first step towards change.

Challenge Your Inner Critic: When self-critical thoughts emerge, question their validity. Challenge them with evidence that contradicts these negative beliefs. Ask yourself if you would speak to a friend the way you speak to yourself. Treat yourself with the same compassion and understanding you would offer to others.

Practice Self-Compassion: Cultivate self-compassion by treating yourself with kindness, patience, and understanding. Remember that you are human, and it's okay to make mistakes and have flaws. Engage in self-care activities that nourish your mind, body, and soul.

Seek Support: Reach out to a mental health professional. Sometimes we need someone outside of ourselves and our friends and family to help us, and that’s where reaching out to a good therapist can make a huge difference. We are local therapists in Cincinnati that have lots of experience working with depression, and we don’t have any waiting lists to get started with therapy. Reach out today to start feeling better!

How Gen Z Is Different From Other Generations

As Cincinnati therapists who specialize in working with teens and young adults, we have worked with people of different generations, and it’s clear that each generation has unique characteristics. Today, let’s discuss Generation Z, or Gen Z, and how they differ from previous generations of teens and young adults.

First, let’s define what Gen Z is. Gen Z refers to those born between 1997 and 2012, which means that the oldest members of this generation are now in their mid-20s, while the youngest are just entering their teenage years. This generation is often referred to as the digital natives, as they have grown up in a world where technology is ubiquitous. Here are some of the ways that this generation differs from teens of the past:

Greater emphasis on social justice and equality

Gen Z is growing up in a world that is increasingly diverse, and they are more likely to have friends and classmates from different racial and ethnic backgrounds. They are also more likely to be aware of and concerned about social justice issues, such as inequality and discrimination. This has led to a more socially conscious and politically active generation that is not afraid to speak out about issues they care about.

Increased focus on mental health

Compared to previous generations, Gen Z is more likely to openly discuss mental health and seek support when needed. This is partly due to the efforts of mental health advocates, but also because this generation has grown up in a world where mental health issues are more widely recognized and discussed. They are also more likely to view mental health issues as an illness, rather than a weakness.

Higher levels of anxiety and stress

Despite being more open about mental health, Gen Z also faces higher levels of anxiety and stress than previous generations. This may be due to a number of factors, including the pressure to succeed in school and the workplace, as well as the constant exposure to social media and technology. Many teens in this generation report feeling overwhelmed and unable to cope with the demands of modern life.

Greater acceptance of diversity

Gen Z is the most diverse generation in history, with a greater representation of different racial, ethnic, and cultural backgrounds. This has led to a greater acceptance of diversity and a more inclusive attitude towards others. Gen Z is more likely to embrace different identities and lifestyles, including gender and sexual orientation, and they are more likely to advocate for the rights of marginalized communities.

Increased use of technology to communicate

While previous generations relied heavily on face-to-face communication, Gen Z has grown up communicating through text messages, social media, and video chats. This means that they are skilled at multitasking and communicating quickly and efficiently, but it can also lead to difficulties in reading social cues and developing strong interpersonal skills. In addition, there is a greater risk of cyberbullying and other online threats.

Pressure To Succeed

One of the biggest challenges facing Gen Z is the increased pressure to succeed. They are often described as the most competitive and driven generation, with high expectations from parents and society. This pressure can lead to stress and anxiety, which can have a negative impact on their mental health.

Education and Work

Finally, Gen Z is unique in the way that they approach education and work. They are more likely to pursue non-traditional educational paths, such as online learning and vocational training. They are also more likely to prioritize work-life balance over their careers, which can lead to a different approach to work than previous generations.

As parents and friend of Gen Z’s, we need to recognize that they have grown up in a different world than we did and that they may have different needs and concerns. We need to be mindful of their relationship with technology, their attitude towards social issues, and their communication style.

It's also important to recognize the unique challenges that Gen Z faces, such as the pressure to succeed, anxiety, and the need for work-life balance. By understanding these challenges, we can better support them in achieving their goals and maintaining their mental health.

Because of this, it’s important for a Gen Z young adult or teen to have a therapist who has experience working with Gen Z clients. Too often, people will tell us that their previous therapist didn’t “get them” and they had to explain too much to their therapist.

We at Therapy Cincinnati have several therapists who specialize in working with Gen Z clients. They have worked primarily with Gen Z teens and YA’s to this point, and they get them. If you are a Gen Z client or have a child who is a Gen Z child, you can reach out to get started with a therapist who understands you or your child. By providing support and resources to help them manage their mental health, we can help Gen Z adults and teens navigate the challenges of growing up in a

How Trauma Affects Us Physically

As therapists in Cincinnati that specialize in working with trauma, one of the things that we wish people knew more about is how much trauma can impact us physically. When we think of trauma, we often focus on the emotional and psychological effects it can have. However, trauma can also affect us physically, and it's essential to understand how this happens.

The effects of trauma on the body can vary depending on the type and severity of the trauma. Trauma can range from a one-time incident, such as a car accident, to ongoing trauma, such as childhood abuse or neglect. Regardless of the type of trauma, it can have long-lasting effects on our physical health.

One of the most common ways that trauma affects us physically is through the activation of the fight-or-flight response. This is the body's natural response to danger or threat. When we experience trauma, our brains perceive a threat, and the fight-or-flight response is activated. This response triggers a cascade of physical changes in the body, including the release of adrenaline and cortisol. These hormones prepare the body for action, increasing heart rate, blood pressure, and respiration.

While this response can be helpful in the short-term, it can be harmful in the long-term. If our body doesn’t process what happened correctly, the chronic stress response can become "stuck" in the "on" position. This can lead to long-term changes in the way the body functions, including inflammation, changes in hormone levels, and changes in brain chemistry. These changes can increase the risk of developing chronic health conditions, including:

Chronic pain: Chronic stress can cause muscle tension, which can lead to headaches, back pain, and other types of chronic pain.

Digestive issues: Chronic stress can affect digestion, leading to gastrointestinal issues such as irritable bowel syndrome (IBS) and ulcers.

Cardiovascular disease: Chronic stress can increase the risk of cardiovascular disease, including hypertension, heart attack, and stroke.

Immune system dysfunction: Chronic stress can impair the immune system, making us more susceptible to illness and infection.

Sleep disturbances: Chronic stress can disrupt sleep, leading to insomnia and other sleep disorders.

In addition to the fight-or-flight response, trauma can also affect the brain and nervous system. Trauma can alter the structure and function of the brain, including the amygdala, hippocampus, and prefrontal cortex. These changes can lead to a variety of physical symptoms, including:

Fatigue: Trauma can cause fatigue, as the brain and body are working hard to process the trauma and remain on high alert. This type of effort from our brain and body may go unnoticed by the person, as our brain and body are working hard without the person realizing it.

Memory problems: Trauma can affect memory, making it difficult to recall details or retain new information. Our brain may block out parts of our life so avoid specific memories, which can lead to our memory from certain times in our life being “hazy” or “spotty”.

Chronic headaches: Trauma can cause chronic headaches, as the brain and body are under constant stress. 

Dizziness and fainting: In more severe cases, trauma can cause dizziness and fainting due to changes in blood pressure and circulation.

Chronic illness: Trauma can increase the risk of chronic illness, including autoimmune disorders, chronic fatigue syndrome, and fibromyalgia. This too can be tied to the constant stress that our body is under.

It's important to note that not everyone who experiences trauma will experience physical symptoms. However, if you are experiencing physical symptoms that are impacting your daily life, it's important to seek help from a mental health professional.

Trauma-focused therapy, such as Eye Movement Desensitization and Reprocessing (EMDR), can help people process and heal from trauma, which can in turn reduce the physical symptoms associated with trauma. Other treatments, such as mindfulness meditation and yoga, can also be helpful in reducing stress and promoting overall physical and mental health.

In summary, trauma can have a significant impact on our physical health. Trauma can activate the fight-or-flight response, leading to chronic stress and a variety of physical symptoms. Trauma can also affect the brain and nervous system, leading to fatigue, memory problems, chronic headaches, dizziness, and other physical symptoms.

If you have experienced trauma and are struggling with the impacts it is having on your life, we at Therapy Cincinnati are here to help. We offer multiple types of therapy that is designed to help people heal from trauma, including EMDR, Internal Family Systems, creative arts, and many other types of therapy. You can get started by clicking on the “contact us”  button to schedule a free phone consultation.

How To Tell If You Have Work Related Anxiety

As therapists in Cincinnati that help working adults, we often work with clients who struggle with anxiety at work. It’s important to know that anxiety can show up in various ways and impact someone’s ability to perform well at work. With many people returning to the office after working remotely during COVID, people are reporting more anxiety at work as they get used to a new routine. If you're unsure whether anxiety is holding you back at work, here are some signs to look out for: 

Procrastination and Avoidance

If you find yourself constantly putting off tasks or avoiding them altogether, this could be a sign of anxiety. The fear of failure or making mistakes can be paralyzing and cause individuals to procrastinate or avoid work-related tasks. 

Difficulty Concentrating

Anxiety can make it difficult to focus and concentrate on work-related tasks. Racing thoughts, worry, and fear can all contribute to difficulty focusing and distractibility. 

Physical Symptoms

Anxiety can manifest in physical symptoms such as sweating, rapid heartbeat, trembling, or nausea. If you notice these symptoms at work, it could be a sign that anxiety is impacting your performance. 

Perfectionism

While striving for excellence is important, perfectionism can be harmful and contribute to anxiety. If you find yourself obsessing over every detail or feeling like nothing is ever good enough, this could be a sign that anxiety is holding you back at work. 

Negative Self-Talk

Negative self-talk is a common symptom of anxiety and can have a significant impact on self-esteem and confidence at work. If you find yourself constantly criticizing yourself or thinking negatively about your abilities, it could be a sign that anxiety is impacting your performance. 

So, what can you do if you suspect anxiety is holding you back at work? Here are some tips:

Identify the triggers

Try to identify what specifically is causing your anxiety at work. Is it a particular task or project? Is it interacting with a certain colleague or manager? Understanding what triggers your anxiety can help you come up with strategies to manage it.

Seek Professional Help

If you're struggling with anxiety at work, seeking the help of a mental health professional can be beneficial. They can help you develop coping skills, identify triggers, and provide strategies to manage anxiety in the workplace.

 Practice Self-Care

Taking care of yourself is essential to managing anxiety. This can include regular exercise, getting enough sleep, eating a healthy diet, and engaging in activities that bring you joy and relaxation. 

Set Realistic Goals

Setting realistic goals can help to alleviate the pressure and stress that can contribute to anxiety. Break down larger goals into smaller, more manageable tasks, and celebrate your successes along the way. 

Challenge Negative Self-Talk

Practice recognizing negative self-talk and challenging it with positive affirmations. Focus on your strengths and accomplishments, and remind yourself that making mistakes is a natural part of learning and growth. 

Use Mindfulness Techniques

Mindfulness techniques such as deep breathing, meditation, and visualization can help to calm the mind and reduce anxiety. These techniques can be practiced discreetly at work and can provide a quick way to alleviate anxiety symptoms.

Consider workplace accommodations

If your anxiety is impacting your ability to perform well at work, consider speaking to your manager about accommodations that can be made to support you. This could include changes to your work schedule, adjustments to your workload, or additional support and resources.  

Remember, everyone experiences anxiety differently, and what works for one person may not work for another. It's important to take the time to figure out what strategies work best for you and to seek support when needed. With the right support and tools, you can manage your anxiety and thrive in your professional life. 

In conclusion, if you suspect that anxiety is holding you back at work, it's important to seek professional help and practice self-care. Recognizing the signs of anxiety and taking steps to manage it can improve your overall well-being and enhance your ability to perform well at work. Remember, you're not alone, and with the right support, you can overcome anxiety and thrive in your professional life. As therapists in Cincinnati that specialize in helping people with anxiety, we can definitely help you feel less anxious at work and step more into feeling confident like you deserve.

What Is Parts Work, And Can It Be Used With EMDR?

As trauma therapists located here in Cincinnati, we often use Eye Movement Desensitization and Reprocessing (EMDR) therapy to help individuals process traumatic experiences and heal from emotional distress. EMDR is a powerful therapeutic technique that helps people reprocess their traumatic memories, reducing the intensity of the distress associated with them.

People often ask about IFS/parts work, and if that type of therapy can be used with EMDR. As we will discuss, not only does parts work/IFS work well with EMDR, when you are working with a therapist who incorporates parts work/IFS into EMDR, it’s a sign that you are working with a therapist who has advanced training in EMDR and treating trauma.

Let’s first define what parts work and IFS is. Parts work is a broader approach to understanding the different parts of an individual's personality, while IFS is a specific therapeutic approach that focuses on working with the different parts to achieve greater self-awareness and healing.

While there are some differences between the 2 approaches, they both are based on the idea that individuals have different parts or aspects to their personality that represent different emotions or beliefs. This includes understanding how different parts relate to each other, how they affect behavior and emotions, and how they can be integrated. Parts work and IFS can help individuals understand and integrate these different aspects of themselves, leading to greater self-awareness and healing.

EMDR and parts work/IFS can work together in a number of ways. Here are some ways that we have found to be particularly effective:

Identifying And Naming Parts

During the preparation phase of EMDR therapy, we often ask our clients to identify the different parts of themselves that are involved in their trauma or emotional distress. For example, a client who has experienced childhood abuse may have a part that feels angry, a part that feels helpless, and a part that feels guilty. By identifying and naming these parts, clients can start to understand the different emotions and beliefs that are associated with their trauma. 

Mapping Out Parts

Once we have identified the different parts, we can then map them out to understand how they relate to each other. This mapping can be done visually, using diagrams or drawings, or verbally, by discussing the relationships between the different parts. Mapping out parts can help clients understand how their different emotions and beliefs are interconnected, and how they contribute to their current emotional distress. 

Working With Parts in EMDR Processing

During the processing phase of EMDR therapy, we can work with the different parts that have been identified and mapped out. For example, we might focus on a part that feels angry, and use EMDR techniques to help the client reprocess the traumatic memories associated with that anger. By working with individual parts, we can reduce the intensity of the emotional distress associated with each part, leading to greater overall healing.

Working With Blocking Parts

When we are helping a client who has severe or complex trauma, it’s very common that blocking parts show up. Blocking parts are parts that don’t want things to change, even though a person may want things to be different. A great example of this is anxiety. Often when we are working with someone who has trauma, there can be a part of them that is anxious but that part doesn’t want to step away and be quieter. This is true even though the person themselves may want to have less anxiety.

The reasons for why this part may not want to change can range from “I need to be able to protect her in case something bad happens again”, to “I’ve been here for so long I can’t imagine just stepping away and not being so loud”. If a therapist doesn’t know how to use parts work, the EMDR therapy may get stuck at this point. In our experience, this is a major reason why sometimes people come to us and tell us that the EMDR they did with a previous therapist didn’t work.  

Integrating Parts

Finally, in the integration phase of EMDR therapy, we work to integrate the different parts of the client's personality. This integration can involve identifying the strengths and positive aspects of each part, and helping clients understand how they can work together in a more balanced way. By integrating the different parts, clients can achieve a greater sense of wholeness and self-awareness.

Summary 

Overall, the combination of EMDR and parts work can be a powerful approach to healing emotional distress. By helping clients identify and understand their different parts, and using EMDR techniques to reprocess traumatic memories associated with each part, we can achieve deeper levels of healing and integration. If you are struggling with emotional distress or trauma, we encourage you to consider working with a mental health professional who is trained in EMDR and parts work. While there aren’t that many therapists in the Cincinnati area with this training, we at Therapy Cincinnati are fortunate to have 2 therapists with this specialized training. With the right therapist, you can heal from your past and move towards a more positive and fulfilling future.

Paying Attention To Our Child's Mental Health

As therapists in Cincinnati, we cannot stress enough the importance of paying attention to your child's mental health. While physical health is often given more attention, it is equally important to prioritize our mental and emotional wellbeing. As a parent or caregiver, you play a crucial role in your child's mental health. Here are some tips on how to be attentive to your child's mental health:  

Start with open communication

One of the most important things you can do is to establish open communication with your child. Create an environment where your child feels comfortable sharing their feelings and thoughts with you. Encourage them to talk about how their day went, what they are feeling, and any worries or concerns they may have. Active listening is key - this means giving your child your undivided attention and responding empathetically to what they are saying. 

Observe your child's behavior

While communication is essential, children may not always feel comfortable talking about their emotions. That's why it's important to observe your child's behavior. Notice any changes in their mood, sleep patterns, eating habits, or academic performance. If you notice any sudden changes or prolonged negative behaviors, it may be a sign that your child is struggling and needs additional support.

While it's important to be attentive to your child's mental health, it's equally important to respect their privacy and autonomy. Avoid prying or being overly intrusive. Instead, try to create a safe and supportive environment where your child feels comfortable sharing their thoughts and feelings with you. 

Encourage healthy habits

Encouraging healthy habits is another way to support your child's mental health. Make sure your child is getting enough sleep, eating nutritious foods, and engaging in physical activity. Exercise has been shown to boost mood and reduce stress, so consider incorporating physical activities into your family's routine. Additionally, limit screen time and encourage activities that promote relaxation, such as mindfulness exercises or reading. 

Foster a sense of belonging

Children need to feel like they belong and are valued. Encourage your child to participate in extracurricular activities, hobbies, or sports teams that interest them. This can help them build friendships and develop a sense of purpose. Additionally, make sure your child feels heard and validated. Let them know that their thoughts and feelings matter. 

Seek professional help when needed

Sometimes, despite our best efforts, our children may need professional help. It's also important to be aware of risk factors for mental health issues such as a family history of mental health issues, a history of trauma or abuse, and chronic stress. If your child has any of these risk factors, it's important to be extra vigilant about their mental health.

Don't hesitate to seek out the support of a mental health professional if you notice persistent negative behaviors or if your child is struggling with a specific issue such as anxiety or depression. A therapists can provide assessment, therapy, and other interventions to help your child manage their emotions and improve their mental health. The good news is that you can find therapists who offer telehealth sessions as well as in person sessions, right here in Cincinnati. You can choose whichever format works best for you and your child.

Take care of yourself

As a caregiver, it's important to prioritize your own mental health as well. Make sure you are taking care of yourself by getting enough sleep, exercise, and social support. Avoid taking on too much and make time for relaxation and self-care. By taking care of your own mental health, you will be better equipped to support your child's mental health. 

It's important to remember that mental health is not a one-time event, but an ongoing process. Just like physical health, mental health requires ongoing attention and care. By creating a safe and supportive environment at home, monitoring for changes in behavior, and seeking professional help when necessary, you can help support your child's mental health. 

In conclusion, being attentive to your child's mental health is essential for their overall wellbeing. By establishing open communication, observing your child's behavior, encouraging healthy habits, fostering a sense of belonging, seeking professional help when needed, and taking care of yourself, you can help support your child's mental health. Remember, it's never too early or too late to start prioritizing mental health.

I Have Everything.....So Why Do I Feel Empty?

Have you ever felt like you have everything you could possibly want, yet you still feel a sense of sadness or emptiness? If so, you're not alone. Many people experience this feeling, and it's important to understand that it's a valid experience that deserves attention and care.

Before we delve into this topic, it’s vital to know that so many people who feel this way often struggle with guilt, as well as a feeling that there is something wrong with them for feeling this way. When people have everything they need and they look at how may people around them are struggling, guilt and shame for feeling this way often comes up. These feelings just make it harder to address the underlying feelings of emptiness and sadness that we are feeling, which is not fair to ourselves.

What’s important to know is that there is nothing bad about not feeling happy even when we have everything we need - we have been trained to think that having material resources equals happiness but that’s not true. Looking at it from this perspective, someone who is financially secure is as vulnerable to having feelings of sadness and emptiness as someone who struggles with the basics of surviving.

There are many reasons why someone may feel sad despite having everything they need materially. It could be due to a lack of emotional fulfillment, a sense of disconnection from loved ones, or even a deeper sense of purposelessness. These feelings can be challenging to confront, but it's important to address them in order to achieve a sense of peace and contentment.

One common cause of sadness despite material wealth is a lack of deeper connection with other people. This can occur when we don't feel valued or understood by others, or when we feel like we're not living up to our own expectations. Even if we have all the money and possessions we could ever want, we may still feel unfulfilled if we don't have meaningful connections with others.

If you're feeling this way, it may be helpful to explore your relationships with loved ones. Are there any underlying issues that need to be addressed? Are you spending enough quality time with the people who matter most to you? By focusing on building and maintaining strong, healthy relationships, you may find that your sense of emotional fulfillment increases.

Another possible reason why you may feel sad despite having everything is a sense of disconnection from your own identity or values. Sometimes, we may become so focused on achieving external success that we lose sight of who we are at our core. This can lead to a sense of disconnection and emptiness, even if we have everything we thought we wanted.

If you're feeling this way, it may be helpful to take some time to reflect on your values and priorities. What matters most to you in life? What are your passions and interests? By reconnecting with your own sense of identity and purpose, you may find that your sense of sadness begins to lift.

Another common cause why you may be feeling down is a lack of emotional fulfillment. Sometimes we might not dislike the things we do in our day too day routine, but we also may not love them either. Maybe at one point we did truly enjoy our day-to-day routine, but now it doesn’t bring us as much joy. These may be things like our job, our family, where we live, and even the more mundane tasks that we have to do.

Something else to consider is that these feelings may also be connected to a deeper feeling of depression. While many people who feel this way do not in fact have depression and my be mis-diagnosed with depression, it’s important to rule out depression when we are feeling this way.

It's also important to recognize that sometimes, there may not be an easily identifiable reason why we feel sad despite having everything we need. In these cases, it may be helpful to seek support from a mental health professional. A licensed therapists can provide a safe and non-judgmental space for you to explore your feelings and identify strategies for managing them.

If you decide to seek support from a mental health professional, it's important to find someone who you feel comfortable talking to and who has experience working with clients who are experiencing similar feelings. You may want to ask for recommendations from friends or family members, or look for a therapist who specializes in treating depression or anxiety.

When looking for help from a therapist, it’s important to talk with whomever you are considering seeing ahead of time to see if they can help you. Some therapists are better at helping people explore symptoms that may not fit a box or label.  In particular, it can be helpful to work with a therapist who specializes in using more creative forms of therapy, such as art therapy, music therapy, or movement therapy. These forms of therapy, as well as the therapist who practices them, may make it easier for you to figure out why you are feeling the way you are.

In addition to seeking support from a mental health professional, there are also some steps you can take on your own to manage feelings of sadness. These may include:

Practicing mindfulness: Mindfulness meditation can help you cultivate a greater sense of awareness and acceptance of your thoughts and feelings, which can be helpful when dealing with difficult emotions.

Engaging in self-care: Taking care of yourself physically and emotionally can help you feel more grounded and centered. This may include getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that you enjoy.

Practicing gratitude: Focusing on the things you are grateful for in your life can help shift your perspective and increase your sense of happiness and contentment.

Seeking social support: Connecting with friends and loved ones can help you feel less alone and more supported.

Remember, feeling sad despite having everything is a very valid experience, and it's important to take steps to manage these feelings in order to achieve a greater sense of well-being. Whether you seek support from a mental health professional in Cincinnati or take steps on your own to manage your emotions, know that you are not alone and that help is always available.

What Are Signs of Helicopter Parenting?

Helicopter parenting is when moms and dads are very involved in their children's lives and tend to be overprotective. These parents might be too controlling and always want to know where their kids are, who they're with, and what they're doing. They might also try to solve every problem for their children and rescue them from difficult situations. Helicopter parents often want their children to do well, but they can sometimes do too much for them, which can prevent them from learning important life skills. In short, helicopter parenting is when parents are very protective and involved in their children's lives, sometimes to a fault.

So, what are the signs of helicopter parenting? Here are a few indicators to look out for:

Overprotectiveness 

Helicopter parents are moms and dads who are very protective of their children. They want to keep them safe from everything that might cause harm, even if it means not letting them do things that other kids do. Sometimes, they even try to solve every problem for their children and rescue them from challenging situations. This might seem like a good thing, but it can prevent kids from  growing up and becoming strong and independent adults.

Micromanaging

Helicopter parents may micromanage their children's schedules and activities. They may sign their children up for multiple after school activities or fill their schedules with back-to-back appointments. They may also obsess over their children's homework, school projects, and grades, and even complete the work for them. This can be overwhelming for children, and it can prevent them from exploring their interests and hobbies.

Lack of boundaries

Helicopter parents may struggle to establish healthy boundaries with their children. They may be too involved in their children's lives and have difficulty giving their children space to make their own decisions. They may also struggle to set limits on their children's behavior, which can lead to children feeling entitled and lacking in self-discipline.

Constant communication

Helicopter parents may have difficulty letting their children go, even as they grow older. They may insist on constant communication, texting or calling their children several times a day. This can be suffocating for children, and it can prevent them from developing independence and self-reliance.

Difficulty with transitions

Helicopter parents may struggle with letting their children experience natural transitions, such as starting school or moving away to college. They may struggle to let go of their children, and they may become overly involved in their children's lives during these transitions. This can prevent children from developing the skills they need to thrive independently.  

So, what are the consequences of helicopter parenting? Here are a few things to keep in mind:

Lack of independence

Children who are raised by helicopter parents may struggle to develop independence and self-reliance. They may have difficulty making decisions on their own, and they may lack the confidence to try new things.

Anxiety and depression

Helicopter parenting can also contribute to anxiety and depression in children. Children may feel overwhelmed by their parents' expectations and micromanaging, and they may struggle to find joy in their activities and hobbies.

Poor self-esteem

Helicopter parenting can also contribute to poor self-esteem in children. When parents solve every problem for their children and prevent them from experiencing failure, children may begin to doubt their abilities and feel incapable of handling challenges on their own.

Relationship problems

Helicopter parenting can also affect children's relationships with their peers and family members. Children may struggle to form healthy relationships, as they may lack the social skills and confidence needed to navigate social situations. 

Here are some things parents can do to avoid being "helicopter parents": 

Let your child be independent: It's good for your child to learn how to do things on their own. Let them make choices and give them some responsibilities. This can help them feel more confident.

Set boundaries: It's important to have rules and consequences for your child's behavior. Let them experience natural consequences, rather than trying to protect them from everything.

Take care of yourself: As a parent, it's easy to focus all your energy on your child, but it's important to take care of yourself too. Make sure to take breaks and do things you enjoy.

Don't over-schedule your child: Let your child have time to play and explore. This can help reduce stress for both you and your child.

Trust your child: It's important to trust your child's judgment and give them space to make mistakes and learn from them. 

Don't micromanage: It's okay to offer guidance and support, but try not to control every aspect of your child's life.

Be present but not overbearing: Be available to your child, but also give them space to learn and grow on their own.

Remember that being a parent is a journey, and it's okay to make mistakes. By encouraging independence, setting boundaries, and practicing self-care, you can help your child become a confident and capable adult.

What Are The Signs of Attachment Trauma?

As therapists in Cincinnati, we often work with clients who have experienced trauma in their lives, including attachment trauma. Let’s discuss what attachment trauma is, how to deal with it, and how to get help.

Attachment trauma is when someone important in your life, like a parent or caregiver, is not there for you in the way that you need them to be. This can happen in many ways. For example, if a parent is always busy, not around, or often doesn’t pay attention to their child, a child might feel like they don't matter to their parent, or that they are not “good enough” for their parent to love them. If a parent is often angry or violent, a child might feel like they have to always be careful to not make their parent mad. These experiences can cause attachment trauma by making it hard for this child to connect to people and form healthy connections when they get older.

Attachment trauma can have long-lasting effects on a person's mental health and relationships by making it hard to have healthy relationships and to feel good about yourself. Let’s discuss some signs of unhealed attachment trauma and what you can do if you recognize these signs in yourself or someone you know:  

Difficulty with Trust and Intimacy

One of the most common signs of unhealed attachment trauma is struggling with trusting people and getting close to them. This is because when someone important to you is not there for you, it can feel like no one will ever be there for you. This can make it hard to feel safe and to feel like you can rely on others. You may experience this as a fear of getting close to others, reluctance to share personal information, or feeling uncomfortable with physical touch. In addition, it may be hard to enjoy sex and it may feel like something you just have to get through.

If you find yourself struggling to create close relationships or have a history of sabotaging relationships, it may be a sign that you have unhealed attachment trauma. Working with a therapist can help you explore these patterns and develop strategies for building trust and intimacy in your relationships.

A Pattern of Toxic Relationships

Because there is a deep need for connection when someone has experienced attachment trauma,  it’s common for people to be in relationships that are toxic and unhealthy. Quite simply, the need for love and acceptance is often so strong that it’s hard to others to fully fill the void that the person with attachment trauma has. In addition, people with attachment trauma are often attracted to people who are not healthy and cannot give them the love and acceptance they so desperately crave. This makes their need for love even stronger and creates a cycle of hope and excitement, only to be followed and hurt and deep hurt. Why exactly this happens is beyond the scope of this blog post, but it’s a very common pattern.

If you have been in multiple relationships or friendships that have been unhealthy, it may be a good idea to reach out to a therapist and see why this is happening.

Fear of Abandonment

Another sign of attachment trauma is feeling scared that someone will leave you. You may feel anxious or panicked when a partner or friend is out of reach or worry that others will leave you if you don't do everything right. This fear can be so strong that it makes it hard to let yourself get close to anyone, and you might worry that if you get close to someone, they will eventually leave you. Because of this fear, some people tell themselves that they would rather just be by themselves instead of connecting to others.

If you struggle with this fear, it can be helpful to explore the underlying reasons for it. Often, this fear is rooted in past experiences of abandonment or loss. Working with a therapist can help you process these experiences and develop coping skills to manage your fears.

Difficulty with Emotion Regulation

Attachment trauma can also make it hard to control your feelings. When you have had experiences where you didn't feel safe or didn't have someone to talk to, it can be hard to know how to manage your emotions. You might feel like your emotions are out of control and that you can't calm down when you get upset.

If you find yourself struggling with these issues, it can be helpful to work with a therapist who can help you develop skills for managing your emotions. This might include strategies for self-soothing, mindfulness practices, or learning how to express your emotions in a healthy and constructive way.

Negative Self-Image

Another sign of attachment trauma is thinking badly about yourself. When someone important in your life is not there for you, it can feel like there is something wrong with you or that you are unlovable. You might feel like you're not good enough or that you don't deserve good things. You may have a strong inner critic that constantly berates you and makes you feel bad about yourself. These feelings can be very strong and can make it hard to feel good about yourself.

If you struggle with negative self-image, it can be helpful to challenge these beliefs which are often rooted in past experiences. Working with a therapist can help you challenge these beliefs and develop a more positive self-image.

Difficulty with Boundaries

Finally, attachment trauma can make it hard to set boundaries with others. When you have had experiences where you didn't feel safe or didn't have someone to talk to, it can be hard to know how to say "no" to people or tell them when they've gone too far. This can lead to unhealthy relationships where you are taken advantage of, or don’t feel respected. This in turn can make it hard to have healthy relationships.

If you struggle with these issues, it can be helpful to work with a therapist who can help you develop healthy boundaries. This might include strategies for setting limits, learning to say no, or exploring the underlying reasons for your difficulty with boundaries.

Can I Be Helped?

If you struggle with attachment trauma and live in the Cincinnati area, or Ohio in general, it can be lifechanging to work with a properly trained mental health professional. One of the most unfortunate parts about people with attachment trauma is that they have what we call “core negative beliefs” that influence how they feel about themselves and others. However, these beliefs are simply false. It’s a shame to live our lives based on these lies that we have learned to believe, and a trained therapist can help you take a better look at the thoughts that drive how you feel.

How Do I Find Help In Cincinnati?

While seeing a therapist for attachment trauma can quite simply help transform your life, it’s important to know how to find the help you need in the Cincinnati area. Being able to help people with attachment trauma requires specialized training, and so it’s important to ask any therapist that you are considering working with if they have training and experience in treating attachment trauma.

A good place to start is by looking for therapists in Cincinnati who are trained in treating trauma, including those that are trained in EMDR. While attachment trauma is a form of trauma and therefore not every trauma therapist has training in it, many trauma therapists do have training in treating attachment trauma. It’s important to mention as well that while we in Cincinnati have a lot of very talented therapists in the area, including trauma therapists, there are only a handful of therapists in Cincinnati who are trained in and have experience working with attachment trauma.

We at Therapy Cincinnati have lots of experience in treating attachment trauma, and we have several therapists who can help you heal and move forward. With the right support and tools, it is possible to move forward and build healthy, fulfilling relationships. Reach out today to get started with one of our therapists!