Give Yourself the Best of Yourself Not What is Left of Yourself
Reflecting on the privilege of having a neurobiology professor become a mentor, one piece of advice they always expressed was to remember that, “In order to give your best to others, you must first give your best to yourself.”
A big aspect of the identities of healthcare workers and caregivers is their love and desire to take care of others—but that love and desire can become all-consuming to the point that personal self-care is put on the back burner. While days are fulfilled with the satisfaction and pride of helping, healing, and taking care of others, it would be remiss to hide from the fact that days are also filled with long hours that are physically, mentally, and emotionally draining.
We had the pleasure of interviewing healthcare professionals, ranging from mental health, surgical, and nursing professionals and gained insight on how they practice self-care. What we learned above anything: that self-care is not only essential but will look different for everyone. It is imperative to find what practices work best for you as it will make you not only a better professional, but person as well.
In talking with mental health professionals, we discovered that bringing work home can be one of the hardest parts of the job. While it cannot be avoided completely, they shared self-care practices that not only helped with this struggle, but in turn helped them become better therapists and counselors. A student well-being advocate shared their self-care regimen that includes regular exercise, occasional meditation, lots of walks and hikes in nature, and time spent with family and pets. Other mental healthcare workers and professionals in the medical field have suggested that committing to a good nutrition, talking to a therapist, keeping a gratitude journal, and using positive-self talk (especially at work) are practices that have greatly improved and maintained their mental health as well as their perspectives on what it means to take care of themselves. It also ultimately led to them rediscovering an excitement and passion for their work in healthcare.
It is also crucial in identifying what is best for your mental health. In talking with a chief medical officer and general surgeon, we learned that it is imperative to identify signs of declining mental health as well as being our own advocates and finding those who will support our mental health decisions. This can look like communicating with bosses, employee advocates, and family members to not only come up with a plan to maintain mental health but to ask for help, as this is a battle not meant to go at alone. Advocating for yourself and asking hospital systems, private practices, and your company what programs they provide to support the mental health of their professionals is not something you have to earn, it is your right.
In talking with surgical professionals, we were moved by their humility and honesty as they described burnout as one of their toughest mental health battles. They worked their whole academic careers and lives to get to this professional point—how could they not be happy? Burnout can manifest in feelings of guilt, uselessness, anhedonia, insomnia, and distraction. While it is important to track these feelings, it is important to take the time to discern why you are feeling this way and what solutions will help. The self-care practices shared above are a beneficial option, but in talking with a NICU nurse turned oncology nurse, self-care practices can also include changing fields, scenery, and colleagues. This nurse expressed that working in the NICU was her dream field since she began nursing school at the University of Virginia. Over a few years in the NICU, this nurse found that she was less present outside of the NICU and less excited to go to work each day. The patients she lost and saw struggling seemed to hide and steer her away from the patients she saved and saw succeeding. She lost her love of being a NICU nurse. “How could I leave and where would I go?” “Will I make an impact somewhere else?” These were some of the questions she asked herself, but little by little she found the strength to identify what she needed—and that was a change in scenery. Now, two years as an oncology nurse, she has more flexible hours, more time to spend with her husband and their two dogs, and feels excited to go to work.
“If you don’t give yourself a break, you will be broken.” Practicing self-care is something healthcare professionals must prioritize so that they continue to find fulfillment, passion, and success in not only their careers, but their personal lives as well. You are worth it. You are deserving of the care you give to everyone else.
New Seasons
Your mental health may vary as new seasons come and go. While spring and summer can represent a new beginning for some, they can also evoke a range of unfavorable feelings in others. Continuing to invest in yourself, practice self-care, and be gratitude can be a great start to overcoming those challenging emotions.
According to the National Alliance on Mental Illness, practicing gratitude and self-appreciation techniques can help the reduction in depressive symptoms. Practicing gratitude methods can also reduce the feelings of stress and anxiety. A single act of thoughtful gratitude can make a big difference.
Start participating in gratitude acts. Start with a journal. Write it all down in a notebook or pad. It is helpful to jot down a few things you are thankful for each day. It can then develop into something therapeutic as you make observations and reflections that can make you feel appreciative when you are having a hard time. Make a list of things that made you smile, or write about four things you are grateful for and utilize every day.
Invest into you. Make the greatest decisions for your mental well-being and look for support systems that can help you feel better and heal. Seek out for professional help as well.
At Invisible Wounds Therapy and Wellness, we understand that mental health and wellness are crucial components of overall wellbeing. We offer services for individuals who struggle with trauma and anxiety.
Our therapists, Rebecca Schaffner, Eygpt Buie, Adria Grey, and Zacharia Kabia are here to help you on your healing journey. All therapists’ have special training in anxiety or trauma treatment.
We prioritize your healing journey. Our team of therapists: Rebecca Schaffner, Eygpt Buie, Adria Grey, and Zacharia Kabia are here to offer support.
Rebecca’s Specialties:
First Responder Issues
PTSD
Anxiety
Egypt’s Specialties:
Anxiety
Depression
GREEK (sorority/fraternity) trauma
Adria’ Specialties:
Depression
Anxiety
Military Trauma
Zacharia’s Specialties:
Substance Use Disorders
Trauma
Mood disorders
Start your journey to a healthier and happier life.
The Holidays
The holidays may bring up old wounds that haven't quite healed for some people.
Trauma is the emotional, physical or cognitive reaction as a result of a distressing or disturbing situation that you may have experienced. Trauma is defined as "an emotional response to a traumatic incident," or anything that has caused a negative impact.
Stress and Trauma
The stress or trauma around the holidays is not just about the money and/or gifts. Holidays near the end of the year can be particularly unpleasant for victims of abuse because they frequently trigger painful memories and may worsen symptoms that potentially can negatively affect family dynamics. Stressors may resurface at this time of year due to the numerous emotions associated with gatherings and customs.
Setting up a support system before the holidays is an essential first step in managing high emotions. While your past trauma is beyond your control, you may be able to recognize your emotions, identify your triggers and find helpful ways to combat those prior to engaging in a potentially upsetting situation. You may also want to plan for a “safe person” to spend time with prior, during and/ or after spending the holiday with friends, family, or on your own.
To battle emotions of sadness, trauma survivors may need extra encouragement to exercise self-care during this time.
Loneliness
It's common to experience loneliness during the holiday season. Because loneliness is an emotion, you don't have to ignore it just because it makes you feel awful. All of our emotions provide us with useful information. Even if it might not be the most enjoyable situation, learning to be present with, observe or “sit with” it could teach you more.
Writing down your thoughts and feelings in a journal is a terrific way to be aware of your emotions. It may also be a cathartic release, which can help you focus on how you want to take care of yourself.
Mental Health and Nature
Any traumatic event will have an effect on a person's mind as well as their body. Everyone responds to trauma in different ways and deals with trauma in various ways. In the end, therapeutic techniques can direct you toward your healing. Many times, trauma impacts and interferes with how people operate in their daily lives, leaving people confused of how to truly recover from it. Always put your mental health first. A few methods to start the healing process are to seek professional help, practice self-care, and surround oneself with a safe and healthy environment.
But, what if, the healing process didn’t look so tradition such as sitting in a therapy room or practicing self care?
According to the American Psychological Association, nature offers a number of advantages that can significantly enhance mental health.
With present-moment awareness and a sense of being rooted in our body and connected to our surroundings, nature can help us find our grounding. Being in nature or even just watching natural scenes makes you feel better and less stressed, angry, or afraid. Not only does being in nature improve the mood, but it also benefits physical health by lowering your blood pressure, heart rate, muscular tension, and stress hormones.
In addition, nature provides us with pain relief. We are drawn to nature sceneries because we are genetically predisposed to find trees, plants, water, and other natural elements captivating, which helps us to forget about our suffering or discomfort.
Exposure to nature has been linked to a number of advantages, from taking a stroll through a city park to going on a day hike in the wilderness. These advantages include better attention, less stress, better moods, a lower risk of developing psychiatric disorders, and even increases in empathy and cooperation. The majority of studies to date have been on green areas like parks and woods, but now scientists are starting to look into the advantages of blue spaces, or locations with views of the ocean and rivers.
So, next time you find yourself overwhelmed, reacting to a trigger or feeling un- well, go for a stroll in your neighborhood, look at a YouTube video of the ocean or wild flowers, sit on your porch and listen to the sounds of nature, the birdsong. Enjoy!
Benefits of Mindfulness for Trauma and Anxiety
The concept of mindfulness entails being present and more aware of life, your here- and- now moments, as it unfolds.
Focusing on the present moment with intention and accepting it without passing judgment is the practice of mindfulness. Currently, mindfulness has been discovered to be a crucial component of stress relief and general well-being.
A benefit of mindfulness is the ability to recognize and control your emotions. Your capacity to exert control over your own emotions is referred to as emotional regulation. It will also increase your “window- of- tolerance” (link to post) so you may have an easier time letting difficult thoughts, emotions or situations roll off your shoulder.
Trauma and Mindfulness
Those who have experienced trauma can benefit greatly from mindfulness. A person's ability to self-regulate, cultivate self-compassion, and develop present-moment awareness can be negatively affected by a history of trauma, however, cultivating a mindfulness practice can aid in the recovery from trauma. Hence, your ability to regulate your emotions in the here-and-now due to triggers, for instance, will allow you to enjoy your present moment rather than feeling hostage by the fight, flight, freeze or fawn responses (See our Facebook or Instagram for more information on normal trauma responses).
Anxiety and Mindfulness
Although it may seem impossible to avoid anxiety, mindfulness techniques can dramatically improve psychological, cognitive, and physical health as well as help people deal with their anxiety.. It may help individuals put anxiety in its” proper” perspective and reduce its influence in their lives. When faced with situations that cause anxiety, mindfulness has the power to turn off or control emotional reactivity. It enables people to pause, view the situation for what it is vs. with unhelpful emotions or thoughts which may exacerbate that anxiety.
Mindfulness Practices
Pause. When you walk up in the morning, quiet your busy thoughts and refocus. Pay attention to your surroundings. Take notice of the sunlight piercing through your window, the quietness of the room, or the smell of breakfast coming from downstairs. Start your day with a pause.
Breathe. Focus on your breathing. Remember to breathe deeply. In order to swiftly reduce anxiety, exhale more slowly than you inhale. The 3-4-5 breathing method is effective. Simply inhale for three counts, hold your breath for four, and then exhale for five.
Gratitude. Make a gratitude list or journal as a simple yet effective technique to improve your wellbeing. Simply put, daily log the blessings in your life. Take a moment at the end of each day to think back on what you are grateful for.
Try this: Take a moment to find any object that you can easily hold in your hand (a pen, your phone etc). Now, imagine you are sitting with a friend, but this friend has no senses, they cannot see, hear, smell, taste or feel ANYTHING. Try to describe this object in your hand with as much detail as possible, using all of your senses and all adjectives you could possible think about. Give yourself at least 8min, using a timer. Afterward, ask yourself how this felt, how your body and mind are feeling compared to the beginning of this exercise.
Trauma In The Workplace
Workplace Trauma
The increasing emotional strain in the workplace can impact our mental health.Trauma can happen in any employment industry from professionals, healthcare workers, first responders, and caregivers. Stress at work can exacerbate your mental health symptoms as well as lead to anxiety or depression.
For instance, first responders can suffer inadequate or low staffing, working long shifts, and exposure to everyday trauma, making it increasingly more difficult to find a calm head-space while at work and at home. Encountering frequent critical occurrences, exposes first responders to emotional, cognitive, and behavioral struggles that can impair their ability to perform their jobs and function how they desire in their home- life. The signs of anxiety disorders include hypervigilance, anxiety, detachment, intrusive thoughts, poor attention, isolation, and restlessness and may also lead to unhealthy coping mechanisms such as addictive behaviors. Additionally, some first responders struggle with microaggressions, passive-aggressive behavior, or workplace bullying.
Microaggression
Microaggressions are insensitive remarks, inquiries, or assumptions directed at socially and marginalized disadvantaged groups, and can affect anyone from any background and at any professional level.
Communities or identities that can be targeted include, but are not limited to:
- Race
- Gender
- Age
- Sexual orientation
- Disability
Some examples of microaggression:
“Wow, you're a lot different from other Black firefighters.”
“No offense sweetheart, but I would feel safer with a male [police] partner.”
“You’re over 40 year old, are you adequate for this job?”
Microaggressions can have a big impact since they fundamentally represent inequity and show disrespect; they should be treated seriously.
Passive-Aggression
Passive-aggressive behavior is an indirect form of resistance, in which a person appears to comply with the expectations and needs of others but resists them through behaviors like manipulation, inaction, or playing dumb. This behavior is common among employers and coworkers. It is a tacit but powerful method of avoiding the results of an open discussion and direct disclosure of a problem.
Some cases of passive-aggressive behaviors:
Deciding against taking any action that could stop a problem from happening
Befriending you and other co-workers, but spread rumors about them
Being dismissive about suggestions or ideas
Workplace Bullying
The constant torment is a defining feature of workplace bullying. It may affect your life, job, and even physical and mental health. Additionally, because of many power dynamics and hierarchies at work, many victims of bullying endure their suffering in silence.
Another option is more overt bullying, such as belittling, humiliating, and shunning someone in public. Regardless of the methods employed, office bullies are typically adept social manipulators who advance at work by intimidating others.
Some examples of workplace bullying:
Persistent teasing and pranks that clearly go beyond that of affectionately including someone as “just one of the guys”
Holding targeted officers to higher, even impossible, standards of performance than the rest
Ways for overcoming trauma at work:
Give yourself room to finally experience all of your feelings.
Take a break. Giving yourself time to recuperate is the first step in getting over a distressing professional event.
Report to human resources about the possible discrimination or harassment and how it impacts your work and day- day life.
Seek out the assistance of close friends, family, and professionals in your place of employment.
EMDR
Eye- Movement Desensitization and Reprocessing EMDR
What is EMDR?
EMDR or Eye Movement Desensitization and Reprocessing is a form of structured therapy that uses bilateral stimulation (BLS) that allows people to “metabolize” their trauma history but also change limiting belief systems, unhelpful behaviors or unwanted thoughts and emotions. Through EMDR therapy you can also learn to manage triggers and/or symptoms.
BLS can be in the form of eye-movement, alternatingly tapping on your knees or shoulders, alternating sounds etc. which will allow both hemispheres of your brain to communicate effectively and heal. Your therapist will guide you and allow space to process it safely.
EMDR therapy can reduce symptoms of traumatic stress and PTSD and prevent symptoms from worsening.
Stress, PTSD, Trauma and Depression in First Responders
Chronically experiencing traumatic situations and the high levels of stress associated with a profession might eventually harm one's mind and emotions. If the trauma is not addressed, first responders may develop post-traumatic stress disorder (PTSD), which can cause problems with relationships, sleep, and physical health.
According to the Substance Abuse and Mental Health Services Administration (SAMHSA) about 30% of first responders will develop PTSD and will attempt to self-medicate with alcohol.
Due to the perceived stigma associated with mental health, many first responders might not receive the care they require. It's critical to dispel stigma and educate people about trauma as a typical human reaction to a distressing, atypical event in order to combat this. Rates of depression, post-traumatic stress disorder, and substance abuse are exponentially higher amongst first responders when compared to the general public.
EMDR & First Responders
First responders who are coping with trauma may benefit from using EMDR as part of a comprehensive therapy plan.
First responders can specifically benefit from EMDR by learning how to recognize all indications of mental health problems, increase distress tolerance and recover from past events.
The fact that EMDR does not significantly rely on conversation therapy is one of its benefits. There is no need to summarize the trauma, which for some can be triggering or even re- traumatizing.
EMDR can frequently be completed in less sessions than many conventional talk therapy techniques, which is accommodating to first responders’ hectic schedules.
For first responders to rehabilitate, continue to do their jobs successfully and securely, and save other people's lives, EMDR can be a great fit.
Sources:
https://www.apa.org/ptsd-guideline/treatments/eye-movement-reprocessing
https://www.emdria.org/group/emdr-for-first-responders-protective-services-personnel/
https://pubmed.ncbi.nlm.nih.gov/18459532/
Trauma- Informed Services! What’s that?
Trauma- informed services
What is a trauma-informed service?
We offer “trauma-informed” services. What exactly does that mean?
At IWTW, we understand the physical, psychological, mental, and emotional impact of trauma and the role it plays in a person’s life. Our intent is to ensure that our space is welcoming and engaging to our clients. We aim for you to feel safe, seen and heard and hope to help you heal both body and mind.
What is considered trauma?
Many may define trauma as an “emotional response to a terrible event like an accident, sexual assault, or natural disaster.”
We define trauma as anything that has left a negative impact on you, no matter how big or small. It can change the way you view yourself, others, and the world around you.
A trauma-informed approach
Trauma-Informed Care is led by five Guiding Principles that serve as a framework for how service providers and care systems can work together to lessen the risk of re- traumatization.
The Five Guiding Principles are; safety, choice, collaboration, trustworthiness and empowerment. (what’s the source?)
With that in mind, both therapist and client work together in a framework of wellbeing which also provides better clinical outcomes when implemented. Providing a safe environment, physically and emotionally, allows for an open and honest therapeutic relationship while choice, collaboration, trustworthiness and empowerment provide respect for one another and the client’s narrative. These principles also ensure that the client is in charge of the treatment, so that IWTW’s therapists will guide, rather than direct and center the care around each client’s needs. This will allow for a natural or organic process of healing.
Trauma-informed goals
People require a sense of security and accommodations to make them feel welcome and comfortable in therapy or counseling sessions. As for our targeted clients—first responders, helpers and healers—can benefit from trauma-informed care as it provides a safe space for them to be treated as people first and can provide a toolkit to overcome their anxieties of stigma and differential treatment. Overall, the goal is to understand their jobs and the dangerous challenges they face on a daily basis while also realizing that "the job" is only one part of their identity and he or she may want to heal concerns not only related to work.
Listening and validating our client’s feelings and viewpoints is key. Throughout the counseling process the emphasis is on the client’s needs, and placed on the five guiding principles: safety, choice, collaboration, trustworthiness and empowerment.
Many people who suffer from trauma struggle to maintain positive, open relationships with their health care providers, however, trauma- informed care can help to break this barrier and cultivate a natural and safe healing process.
Sources:
Summary from Harris, M. & Fallot, R. (2001). Using trauma theory to design service systems. New directions in mental health services, Jossey-Bass, 89, Spring.
https://www.ncbi.nlm.nih.gov/books/NBK207195/
Mental Health and Stigma
Mental Health and Stigma
Mental health is just as important as physical health. Our emotional, psychological, and social well-being should be prioritized throughout our lives, from childhood through adulthood. Despite the fact that mental health is just as essential as physical health, there is still a stigma associated with seeking treatment to improve our well-being or heal ourselves. Stigma is defined by some as a sense of shame or judgment from others and affects some populations more than others. .
Mental health influences how we deal with stress, make decisions, and socialize and interact with others. When a traumatic incident or stress occurs in our lives, it can have a significant impact on those aspects.
May is Mental Health Awareness Month, a time to spread awareness about how stress, trauma, and anxiety makes an impact on people’s lives. Mental illness affects one out of every five Americans, making it even more important to not only spread awareness in May but every day.
While mental health stigma impacts everyone, it affects first responders, healers, and caretakers in particular.
First Responders
85 % of first responders have had symptoms associated with mental illness. Many first responders, however, will refuse to seek help or treatment. The cause for this is stigma's toxicity.
Discrimination, shame, and even loss of status were all common categories of stigma for first responders. Unfortunately first responders suffer in silence. Because their jobs are considered as heroic in the public eye, requesting help or treatment can be seen as a sign of 'weakness.' Fear of negative consequences or being demoted or fired if diagnosed with a mental health illness/disorder are other reasons why first responders may not seek help.
Caregivers
Caregivers are no strangers to stress, and mental health symptoms. Whether a caregiver is caring for a sick parent, spouse or child, stress, trauma, anxiety, and depression have a significant impact on their mental health. Most people do not seek help during the difficult and long periods of caregiving. Stigma is at the forefront, just as it is for first responders.
Some caregivers experience self-stigma, which is defined as unfavorable attitudes and sentiments about one's own mental illness, including internalized shame. Caregivers may feel cut off or alienated from others around them. As a result of perceived stigma, caregivers of people with mental illnesses experience shame, low self-worth, and social isolation.
Some caregivers may not seek help because they are stigmatized by the belief that mental illness is genetic or hereditary. Also, some believe that by seeking treatment to ask for help, their sense of obligation to the person they are caring for is reduced. They feel 100% responsible for caregiving while balancing work, social life, and family difficulties, which can lead to caregiver burnout, a state of physical, emotional, and mental tiredness, and struggles of co- dependency.
To remove the stigma of mental health, the perception has to change regarding what mental health really is and how mental health services are beneficial for everyone.
What is trauma?
What is trauma?
Trauma is the emotional, physical or cognitive reaction as a result of a distressing or disturbing situation that you may have experienced. Although, learning about an horrific event or witnessing it can be enough to feel overwhelming. When people think about trauma and its definition, the initial thought is believed that trauma only occurs as a result of abuse or a natural disaster. At Invisible Wounds Therapy and Wellness, we define trauma as "anything that has had a negative impact on you," acknowledging that no experience is too big or too small to deserve healing.
Understanding trauma, its triggers, and how to recover and manage it is critical. Trauma can transform the way a person views themselves, others, and the environment around them. Everyone's emotional, physical or cognitive response is different and the factors that influence it are distinct. Trauma can occur in adults as well as in children. Traumatic incidents can occur at any age and can have long-term consequences. While we can often “bounce- back” from experiences that have left a negative impact on us, without support, or left untreated, it can turn into Post-Traumatic Stress Disorder (PTSD) or other “clinical” concerns such as depression or anxiety.
There are three categories of trauma: acute, chronic, and complex. Acute trauma is often caused by a single “recent” occurrence (often within the last 3 months). If the trouble you are experiencing as a result of it is left unsupported and untreated, it can lead to chronic trauma (reactions or symptoms lasting 3 months or more). Complex trauma is often the result of multiple exposures of “negatively impacting events,” within a short time- frame or life- time. For instance, childhood abuse or neglect.
First responders, for example, can suffer from chronic trauma and may be subject to complex trauma as a result of their life-experiences as well as demanding and dangerous work environments. According to National Alliance on Mental Illness, “it’s estimated that 18-24% of dispatchers and 35% of police officers suffer from post-traumatic stress disorder”. Being the first to arrive on the scene, putting their life at risk and assisting people in challenging situations over long periods of time, including possible lack of sleep and self- care, can be very taxing.
The same is true for caregivers who may experience caregiver burnout or compassion fatigue, resulting in physical, emotional, and mental exhaustion. Caregivers may witness traumatic incidents such as a loved one's medical emergency, repeated hospital emergency room and ICU visits, acute confusion, or devastating falls and injuries. These events can also be classified as a form of trauma. Caregiver burnout occurs when stressed caregivers do not receive the help they require, or when they attempt to do more than they are capable of, resulting in a shift in feelings from caring to compassion fatigue, a type of stress caused by caring for others. Unlike burnout, compassion fatigue strikes immediately leading to emotional and physical exhaustion and grows over time.
While all of the stress and traumatic events are occurring, it is best to seek help and healing.
Being honest with yourself, seeking support from family and friends and ultimately a professional can begin the step to healing. If you find yourself reacting more quickly than is helpful, experience difficulty sleeping, over or under- eating, nightmares, find yourself sad, isolating or very irritable, and often “triggered,” we encourage you to seek help. In therapy, the goal isn’t to judge or to discriminate, but to offer a safe space for you, a platform to process your history and a way to learn how to manage and experience well-being.