Mental health issues are very common and you may be dealing with anxiety and depression or past traumas. Whether you are worried about your finances, family problems, or other issues, anxiety can sometimes feel overwhelming. To cope with this, more people are turning to EMDR (Eye movement desensitisation and processing) therapy and getting surprisingly effective results. If you are searching for answers as to how to deal with anxiety, here are four ways EMDR therapy may help.
Verbalise Less About Trauma
If you are a person who does not like to talk about your anxiety, EMDR can be very beneficial in that it does not rely on you having to talk about painful memories or situations. Instead, it lets you use your imagination to focus instead on happier thoughts and feelings, helping to reduce your anxiety- although you will have to face your fears at the right time too, in order to heal.
Reduces Physical Problems
When you feel anxious and depressed, your body suffers as much as your mind. As a result, you may find yourself experiencing stomach cramps, headaches, a rapid heartbeat, and other similar problems. EMDR therapy has been shown to provide relief from what are known as somatic symptoms. When used regularly, these symptoms are greatly reduced or eliminated, helping to ease your mind even more.
Helps You Regain Control
When you are anxious, you generally feel as if you have no control over your situation. EMDR therapy changes that by helping you regain control of your emotions. To do so, it reduces the intensity associated with negative emotions and past trauma, and also helps lessen the intensity of any negative or disturbing images you may be replaying over and over in your mind.
Improves Processing of Information
EMDR therapy helps you improve how your brain processes information related to traumatic events. Instead of talking about the events that trigger your anxiety over and over, you instead are encouraged to use your imagination to process your thoughts, feelings, sensations, and emotions. By doing so, your therapist can help you create a mindset that is more tranquil, calmer and less stressful to you. It can take time to heal from trauma and to process it, so you will need to stick with the sessions to get the full benefits.
Rather than let anxiety rule your life day after day, consider speaking to a therapist about how EMDR therapy may be beneficial to your life.
This article was written by writer Rachelle Wilber.
PTSD (post-traumatic stress disorder) is one of the most commonly recognised mental health issues because most people endure at least one traumatic experience in their lifetime. Though it’s commonly associated with war veterans, PTSD can occur from enduring the trauma of an abusive relationship, ill health, the loss of a loved one, or the loss of a job.
Thankfully, there are many PTSD therapies you can choose from in order to experience healing.
Prolonged Exposure Therapy
When people struggle with a form of PTSD, avoidance is one of the most common approaches. After all, no one wants to revisit the trauma. However, that trauma impacts the way a person lives in the future. By facing the trauma and incorporating activities such as deep breathing exercises, you’ll decrease the amount of power that traumatic event holds over you. Exposure comes in a number of ways- but should be done with a qualified therapist. One example of exposure is to record yourself as you talk about the event that traumatised you. As you listen to the recording, you can do a calming activity such as colouring in order to help you cope and heal with the story of your trauma.
EMDR stands for “eye movement desensitisation and reprocessing”, and it’s been instrumental in healing people who’ve dealt with traumatic events. Actress Sandra Bullock famously discussed how she used the assistance of an EMDR therapist in order to deal with various traumatic events in her lifetime. By thinking about the event as you concentrate on something your therapist is doing, you can help to associate a positive experience with that traumatic one. Therapists use tools such as flashing lights, sounds, and movement in order to help with the healing journey. In order for it to be effective, consistent sessions for a few months are the best line of action, with a therapist you trust.
Cognitive Processing Therapy
Cognitive Processing Therapy is a PTSD treatment method that allows you to sit down and talk with your therapist about the traumatic event (or events) you’ve endured. You’ll need to process how you feel like it impacted your life. Once you’ve talked through it all, you’re tasked with the responsibility of writing it all down. The act of journaling helps to stimulate your mind to ponder on ways you can cope and adjust in order to move forward in the most abundant manner. Your therapist serves as a guide to help you process and heal with the truest version of the story of what happened to you.
Stress Inoculation Training
This method for healing your PTSD is a form of cognitive behavioral therapy. With this training method, you’ll learn various techniques such as self-massages in order to relax and get rid of the stress that’s associated with your trauma. You don’t need to be in a private space to do this type of training. It can be done on your own or within the safe space of a group.
As the conversation surrounding mental health shifts, don’t be afraid or ashamed to get help. You don’t have to silently endure the negative impact of PTSD. While therapy requires you to show up and do the work, you can move past your trauma and experience healing.
This article was written by writer Kara Masterson.
You sabotage your relationships when things feel too calm.
You panic when your partner goes on a family vacation, believing that they’re leaving you forever.
Perhaps you can’t stand hugs or gentle touch.
Maybe you’ve wondered to yourself: “What in the world is wrong with me?! Am I just not cut out to have close friends or a romantic relationship?”
Actually, that’s not the case! You deserve close relationships– everyone does. If you resonate with these scenarios, though, you may have some unprocessed trauma– and that trauma may be making your relationships feel like a rusty, ungreased wheel.
You’re not alone. Here’s how trauma can blow our relationships off-course, and also, how self-compassion can help to ease that struggle.
Trauma Creates Hypervigilance
Trauma is any incident that overwhelms your ability to cope (abuse, neglect, or surviving a natural disaster, just to name a few examples). These abhorrent experiences cause our brains and bodies to swirl with cortisol, also known as the stress hormone.
After a seriously traumatic event (or relationship or childhood), our cortisol levels don’t always return to baseline. Often, the nervous system creates a new baseline of heightened stress response. In short: you don’t go back to being as calm as you were before the storm. Now, you’re hypervigilant all the time. You’re always stressed, always scanning for the next attack.
Unfortunately, relationships can’t be created without vulnerability, and vulnerability can’t happen if you’re constantly scanning for attack.
You might be hypervigilant in your relationships if:
You feel uncomfortable, fidgety, and unsafe during social situations
You constantly micro-analyse everything other people say to make sure they’re not going to hurt you
You constantly micro-analyse everything you say to make sure you don’t say anything “wrong”
Aversion to Intimacy
Trauma, and the excess cortisol it triggers, also creates an aversion to physical closeness. When we’re stressed (i.e., when our cortisol is on full blast), our nervous systems naturally resist being touched.
Do you find yourself shrinking away from hugs? Do you feel an urge to run away when someone gently touches your arm? That’s likely a trauma response.
Of course, if you’ve experienced assault or physical or sexual abuse, this is a double whammy. Since your trauma came from physical touch, your brain has registered any physical touch as dangerous– on top of your increased baseline level of cortisol. Of course you’d feel sick at the thought of a hug! If this sounds like you, go extra easy on yourself if you struggle with relationships; this struggle isn’t your fault.
So, This Sucks… How in the World Do I Heal?
Yes, it sounds bleak. If this is you, you may feel hopeless. I’m with you; I’ve been there. It’s not hopeless, though. This is healable.
Therapy: Do I Even Have to Say It?
Yes, healing this will probably require trauma-informed therapy. You’ll be surprised at how fast you can begin to shift once you see a therapist who validates your traumatic experiences.
Now That That’s Out of the Way: Self-Compassion Comes Next
I’m 100% serious when I tell you: you deserve to go easy on yourself.
I say this with firmness, and yet, I forget to go easy on myself most days. Regardless, it helps immensely to stop comparing your relationships to other people’s relationships (both friendships and romantic relationships!).
Yes, it may likely take you longer to learn how to develop lasting relationships, both friendly and intimate. It may seem unfair that making and keeping tons of friends, as well as a life partner, comes so easily to some, while you’re struggling to simply text one person back.
Know what? It is unfair. You shouldn’t have gone through the trauma that you went through. What this means, though, is that you can recognize that you face more relational setbacks than someone who didn’t suffer the same trauma as you did. You’re starting further behind with a ball and chain tied to both feet.
Thus: you can stop comparing, and you can stop feeling like you’re “behind” somehow. Always try to recognize even your tiniest victories, even and especially the challenges which seem “easy” to other people.
Relationships make our lives juicy and sparkly, and so, if trauma has impacted your ability to form relationships (I’m with you!), then you’re probably struggling.
Try your best to go easy on yourself. You’ve been through a slog of painful experiences that, unfortunately, can make life on Earth feel like walking straight uphill all the time. Therapy helps. Self-compassion helps.
And yes, I know it’s tiring, but there is help for you out there. Just keep going.
Trigger Warning: sexual assault, details of assault and severe mental illness
Its been a while but I thought I would put type to keyboard and write a blog for more mental health awareness.
Since my book was published, I haven’t written many follow up personal blogs, purely because the launch of my life story into the public domain felt overwhelming and scary. 6 months on, I am used to it being out there but I have been working hard in EMDR trauma therapy to help myself.
See, the truth is that right now the Bipolar Disorder for me is stable and under control on my medicines. I still get side effects- weight gain, dry mouth and thirst, but my mind is generally healthy in terms of the Bipolar- no mania or depression. Anxiety and panic yes but Bipolar, not really at the moment.
Yet, almost lurking unseen after I left hospital in 2014 and began my recovery was the fact I was traumatised by my experiences of going into psychosis (losing touch with reality via delusions, false beliefs) and my experiences when being sectioned. I will just give an overview as the rest is in my book- but this included- being restrained, being attacked by other patients and seeing them self harm, being injected with Haloperidol (an anti psychotic) in front of both male and female nurses in a part of the body I didn’t want, being chased round A and E by security men in genuine fear of my life, dealing with lawyers and going to tribunals while ill, thinking I had been abused by family and was locked up by a criminal gang and fearing my family were against me. My bipolar mind could not cope.
Just before this all happened, I was very vulnerable and was sexually assaulted by a man I knew through friends and all of this trauma stayed with me.
I did what most of us with severe mental illness and assault survivors do- I tried to rebuild my life. I tried to work in schools helping children with special educational needs. I tried to work for a mental health charity as a peer support worker for people like me. I began to blog and write and share as therapy- from charities to national newspapers. Bit by bit, as I wrote out what I has been through, I started to slowly heal. But, the symptoms of the extreme panic remained. I lost jobs because of it. I became depressed. I started dating but I often had to cancel dates- (before I met Rob, my husband who listened to me talk about it all and didn’t bat too much of an eyelid.)
I was in a state of flux, a state of transition. I knew I had trauma still living in my brain and body. I had been physically and sexually assaulted, I had been mentally violated- I had been sectioned twice in a few months and now I was sent home to try and rebuild my life as a 25 year old single woman.
I share this important blog, not to share that I am a victim- because I am not. I want to share that I believe for about 5 years, I have been suffering with some of the symptoms of Post Traumatic Stress Disorder (PTSD). My therapist believes the same.
The panic attacks that grip me with fear before work or the day ahead when I have to leave the house. The fear of going out or travelling at night alone. The fear of being taken advantage of and having to trust men again (thank you to my husband for helping ease this pain). The fear of exploitation, of losing my mind, of not trusting mental health professionals any more.
My panic attacks get triggered by certain events- it could be having to speak about my life or book, or seeing people I don’t feel comfortable with, of feeling exposed, of worrying about others judgement. I am still healing from all I have been through and experienced. The PTSD means that I have to take medication (Propranolol) to function sometimes. It means that I experience flashbacks in my body- I feel gripped with fear, I get chest pain and shallow breathing and I start to cry. I had one the other day at 4am….. thank the lord for meds so I could calm down and sleep.
My therapist is incredible and we have been working since October to process the roots of my trauma and panic disorder. We use a combination of rapid eye processing with talking therapy which helps to tackle each and every trauma- and we are still at the tip of the iceberg. It takes time to process the deep rooted experiences in my brain- we are getting there slowly.
For me, in many ways my future is uncertain. My medicines have long term physical side effects. Motherhood will be more of a challenge due to medication and my mental health- I am still processing the choices I will have to make, which I will write in another blog.
I want to end this blog by saying- if you know someone with anxiety, PTSD, another anxiety disorder or something like bipolar or schizophrenia- Be Kind. You never know what someone has gone through.
The NHS waiting lists for help are too long, services are too underfunded- all my treatment has been private provided by my family due to being stuck on a list for years. I am lucky, not everyone is.
I hope this blog gives some information about my experiences of PTSD since leaving hospital 6 years ago. It is by far the most personal thing I have posted since publishing my book but I hope it helps you feel less alone.
Positivity and Hope are key. Meeting my husband and my therapist changed my life for the better as I slowly rebuild and find an equilibrium again.
Going through a divorce or relationship breakdown can be one of the most stressful situations a person can find themselves in. You lose your friend, partner, confidante and have to adapt to living as a single person, often as the primary carer of children.
This is a time of extreme and mixed emotions made more complicated by the stresses and worries of legal and financial considerations as well as having to support and counsel any children that may be involved and suffering too.
With mental health problems on the rise and divorce being listed as one of the leading contributors, Luci Larkin from Family Law Solicitors, Woolley & Co, explains how you can reduce stress during such a turbulent time in your life.
“If you have decided your marriage is over you will most probably want to make the whole process of divorce as painless as possible. Contrary to public perception not all divorces have to involve outright war leaving a trail of destruction and despair.
Every individual going through a relationship breakdown will deal with this in their own way. Some prefer to carry on as though nothing has happened, others find it cathartic to talk to someone about their problems.”
It’s fair to say that anyone going through a separation or divorce is going to experience a series of emotional stages post-breakdown. These could range from anger and depression to fear and frustration. All perfectly normal feelings and reactions to an emotionally difficult situation. It’s important to recognise these feelings but to try and stay positive.
Sometimes the support of friends and family is enough to see a person through, others may need more help such as counselling or medical advice.
With the right divorce lawyer you should be able to resolve a divorce sensibly enabling you and your children to move on with your lives in the most amicable and constructive way.”
So what is the secret?
Divorce lawyers’ tips for a less stressful divorce
Luci explains, “As tempting as it is to take advice from your best friend or the “know it all guy” in the pub it’s really important to seek proper professional advice. Couple this with my 5 tips below:
Talk to a family lawyer who is ideally a member of Resolution committed to resolving disputes in a non-confrontational way.
Listen to the professional advice given to you and try to act upon it. Always negotiate before you litigate. Compromise is the essence of any agreement.
Inevitably there will be disagreements with your spouse but try to keep emotions under control and avoid verbal abuse and threats. This will simply lead to them becoming difficult and inflexible. You do not want a war.
Try to avoid involving the children or using them as a pawn. They are innocent in this situation and they will need the love and support of both parents. Ideally sit down and agree a parenting plan.
Think about timing. You may have been thinking about a divorce for years whereas your partner may only have received the news a matter of weeks ago. Expecting your spouse to discuss future living arrangements at a time when they are still reeling from the news that you want to end the marriage, may be unrealistic. You might have to slow down for a while, be patient, and wait until they are ready to move things forward.”
Whilst getting a divorce is clearly not an ideal situation it does not have to be a time consuming, stressful, unpleasant money pit.
Sensible advice coupled with calm cooperation can help to ensure the experience is as painless and cost effective as possible but more importantly that you and your children can move forward with your lives in the best possible way.
Luci is an experienced and approachable divorce and family solicitor with Woolley & Co, based in Barnet, Greater London. Her working mantra is to establish what clients want and move towards achieving that outcome as quickly and as cost-effectively as possible.