The Impact of Generational Trauma

The Impact of Generational Trauma

by | Mar 31, 2023 | trauma

Intergenerational trauma is a problem that affects individuals and communities across the world. Traumatic experiences can be passed down from generation to generation, leading to a cycle of trauma that can be difficult to break. For individuals who have grown up with trauma, building healthy relationships can be a significant challenge. In this article, we will explore the impacts of intergenerational trauma on relationship building and provide practical steps for developing healthy relationships despite a history of trauma.

 

What is Intergenerational Trauma?

Before you were born you were in your mother’s womb and very susceptible to her emotions. As your mother felt joy, her body released hormones that made you feel joy.

When she felt sad, scared, or angry, her body released hormones that made her experience these same emotions. This may seem hard to believe, but research from the University of California-Irvine does show that this is true. Eventually, you were born.  If  you were raised in a house that was not always happy or harmonious your body registered this stress. Your parents may have been emotionally distant or even abusive because they may have been brought up by parents who had their own reasons for being emotionally absent or abusive.  Your parents may have been trying their best, but perhaps they didn’t have the skills or tools to navigate emotions in a healthy way

This is how families that have unresolved trauma can works its way through from one generation to the next. Families who have dealt with addiction, depression, anxiety, terror, racism, and the like, often continue to pass on negative emotions, poor behaviours, low self-esteem, and maladaptive coping strategies.

What Contributes to Intergenerational Trauma

Intergenerational trauma occurs when trauma is experienced by a group of people, and the psychological impacts are passed on to their offspring, who then in turn experience trauma from their upbringing and any other sources of trauma in their lives. When this process continues over several generations, it can result in a cumulative effect that can have profound impacts on individuals, families, and communities. Examples of intergenerational trauma include the trauma experienced by Indigenous peoples as a result of colonization, forced removals, residential schools, and other forms of cultural genocide. African Canadians also experience intergenerational trauma from segregation, and ongoing systemic racism. Many other groups have experienced forms of trauma including immigrants, religious minorities, women and the LGBTQ2S+ community. 

Poverty can also be a form of intergenerational trauma. When families experience poverty over multiple generations, the stress and challenges associated with it can have a significant impact on the psychological and social well-being of individuals and families.

The stress of living in poverty, being a part of a marginalized community or being faced with systemic barriers and inequality can impact family relationships and parenting styles. Parents may not have the emotional or financial resources to provide their children with the care and support they need.

The psychological impact of generational trauma can manifest in various ways, including depression, anxiety, post-traumatic stress disorder (PTSD), substance abuse, and other mental health issues. These effects can also impact family dynamics, relationships, and parenting styles.

What is the Impact of  Generational Trauma?

The impact of generational trauma can shape how we view ourselves and others, leading to difficulties with attachment, trust, and emotional regulation. However, healing is possible, and there are steps that individuals can take to break the cycle of trauma and develop healthy relationship patterns.

The neurobiology of stress and trauma involves complex interactions between the brain, the nervous system, and the body. Trauma and stress activate the body’s stress response, which triggers the release of stress hormones like cortisol and adrenaline. These hormones prepare the body to respond to perceived threats and activate the “fight or flight” response.

However, chronic or severe stress can lead to dysregulation of the stress response system, which can have long-term effects on the brain and body. Research has shown that prolonged exposure to stress and trauma can lead to changes in the brain’s structure and function, including the amygdala, hippocampus, and prefrontal cortex.

The amygdala is responsible for processing emotions, including fear and anxiety, and is activated during traumatic experiences. Over time, chronic stress and trauma can lead to hyperactivity in the amygdala, which can lead to increased anxiety and fear responses.

The hippocampus, which is involved in memory formation and recall, can also be impacted by stress and trauma. Research has shown that individuals with PTSD have a smaller hippocampus than those without PTSD, suggesting that chronic stress and trauma may lead to reduced neuroplasticity and brain function in this region.

The prefrontal cortex, which is responsible for decision-making, emotional regulation, and impulse control, can also be affected by chronic stress and trauma. Studies have shown that individuals with PTSD have decreased prefrontal cortex function, which can lead to difficulties regulating emotions and behaviors.

Additionally, chronic stress and trauma can lead to dysregulation of the body’s autonomic nervous system, which controls functions like heart rate, digestion, and breathing. This can lead to physical symptoms like headaches, gastrointestinal issues, and chronic pain. Trauma can also lead to physical disease and people who have experienced a number of adverse events in childhood are more likely to develop autoimmune diseases, heart disease, diabetes, cancer and strokes in adulthood. 

Building Healthy Relationships After Experiencing Trauma

Growing up with trauma can have a significant impact on an individual’s ability to form healthy relationships. Children who experience trauma may struggle with attachment, trust, and emotional regulation, making it difficult to form healthy bonds with others. Additionally, individuals who have experienced trauma may have a heightened sensitivity to stress, which can lead to conflict and misunderstandings in relationships.

While growing up with trauma can make building healthy relationships more challenging, it is possible to break the cycle of trauma and develop healthy relationship patterns.

Here are some steps that can help:

Develop Self-Awareness: Developing self-awareness is essential for building healthy relationships after trauma. This involves identifying patterns of behavior and emotional responses that may be rooted in trauma and working to develop healthier coping mechanisms.

Practice Self-Care: Practicing self-care is an important aspect of healing from trauma and building healthy relationships. This can involve engaging in activities that bring you joy and fulfillment, like hobbies or exercise, as well as taking care of your physical and emotional needs.

Practice Communication: Communication is essential for building healthy relationships. Individuals who have experienced trauma may struggle with communication due to difficulties with trust and emotional regulation. Practicing active listening, expressing emotions in a healthy way, and setting healthy boundaries can help individuals build healthier communication patterns.

Build a Support System: Building a support system of friends and family members who understand and support your healing journey can be an important aspect of building healthy relationships after trauma. This can involve connecting with support groups or engaging in community activities that align with your values and interests.

Be Mindful of Triggers: Individuals who have experienced trauma may be more susceptible to triggers, which can lead to emotional dysregulation and conflict in relationships. Being mindful of triggers and developing healthy coping mechanisms can help individuals navigate these challenges in a healthier way.

Celebrate Progress: Healing from trauma and building healthy relationships is a process that takes time and effort. Celebrating progress, no matter how small, can help individuals stay motivated and focused on their healing journey.

Seek Professional Support: Seeking support from a mental health professional can be an important step in healing from trauma and developing healthy relationship patterns. Therapies like somatic therapy and Emotionally Focused Individual Therapy can help individuals process trauma and develop healthy coping mechanisms.

If you or someone you know is struggling with the effects of intergenerational trauma and is finding it difficult to build healthy relationships, know that healing is possible. Seek support from a mental health professional to begin your healing journey.

Restore Renew Revive Counselling & Couples Therapy is here to help. Our experienced therapist offers a safe and compassionate space for individuals and couples to heal from trauma and build healthy relationship patterns. Call us at 902-702-7722 or visit our website at https://restrecounselling.ca to learn more and schedule an appointment.

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The Different Types of Therapy Offered at Restore Renew Revive

The Different Types of Therapy Offered at Restore Renew Revive

by | Mar 31, 2023 | Anxiety, Couples/Marriage, Depression, mental health, Online Therapy, therapy

Psychotherapy (often referred to simply as therapy) can be a powerful vehicle for personal transformation. By speaking with a trained therapist in a safe and confidential environment, a person has the opportunity to explore their inner world and gain an understanding of their behaviours. This blog aims to share about the different types of therapy that are offered at Restore Renew Revive.

Research has now shown that individual psychotherapy can be highly effective at improving the symptoms of a wide range of mental health issues such as depression, anxiety and it can also be beneficial for families, couples and groups.

There is much evidence that points to the therapeutic relationship being very important, if not the most important element in successful therapy. For this reason, I encourage you to read more about me to decide if you resonate with who I am as a person.  I also offer free 15 minute new client phone consultation calls so we can discuss this at greater length whether we’d be a good fit to work together.

In addition to the therapeutic relationship, people are also often curious about the types of therapy that I am trained in.  Because I have been practicing as a clinical social worker for 16 years, I have had the opportunity to learn many different modalities of therapy, some of which I love and continue to use and others that I have drifted away from over time.  Here are some of the types of therapy offered at Restore Renew Revive so that you can become more familiar with the ways that I currently practice to give you some idea of what therapy sessions would feel like.

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that helps people develop greater psychological flexibility and resilience. The goal of ACT is to help individuals live more fully in the present moment, while also recognizing and accepting the challenges and difficulties of life.

ACT is based on the principle that psychological suffering is caused by attempts to control or avoid negative thoughts, feelings, and experiences. Rather than trying to eliminate these experiences, ACT helps individuals learn to accept them and develop greater emotional resilience.

In an ACT session, the therapist will help the individual identify the values that are most important to them, and work to align their actions and behaviors with those values. The therapist may use a variety of techniques, including mindfulness exercises, cognitive restructuring, and behavior activation.

One key component of ACT is the use of metaphors and experiential exercises to help individuals develop a new perspective on their thoughts and emotions. For example, a therapist may use the metaphor of a bus driver to help an individual learn to observe their thoughts and emotions without being controlled by them.

The ultimate goal of ACT is to help individuals develop greater psychological flexibility, so that they can live a more meaningful and fulfilling life. ACT has been shown to be effective for a variety of mental health concerns, including anxiety, depression, stress, overwhelm and negative self-image.

Emotionally Focused Couples Therapy

Emotionally Focused Couples Therapy (EFT) is a type of couples therapy created by a leading Canadian psychologist, Dr. Sue Johnson, about 30 years ago while she was at the University of British Columbia. It is an evidence based therapy, backed by extensive research that focuses on the emotional bonds between partners. The goal of EFT is to help couples improve their emotional connection and build a stronger, more resilient relationship.

EFT is based on the idea that the emotional bond between partners is the foundation of a healthy relationship. When this bond is strong, couples are better able to navigate challenges and build a strong sense of trust and intimacy.

In an EFT session, the therapist will work with the couple to identify the negative patterns of interaction that are causing emotional disconnection. The therapist will then help the couple develop new patterns of communication and behavior that promote emotional safety and closeness.

EFT is a structured therapy that typically involves 10-20 sessions. The therapist will work with the couple to identify their specific relationship goals and develop a treatment plan that addresses their unique needs.

One key component of EFT is the use of emotion-focused interventions. These interventions help couples identify and express their emotions in a safe and supportive environment. By learning to express their emotions more effectively, couples are better able to communicate their needs and build a stronger emotional bond.

EFT has been shown to be an effective treatment for a variety of relationship problems, including communication difficulties, infidelity, and intimacy issues.

Emotionally Focused Individual Therapy

Emotionally Focused Individual Therapy (EFIT) is a type of therapy that is based on the principles of Emotionally Focused Therapy (EFT), which is typically used to help couples improve their relationships. However, EFIT is designed for individuals who are struggling with emotional distress, such as depression, anxiety, trauma, or other mental health issues.

The goal of EFIT is to help individuals develop a deeper understanding of their emotions and their underlying patterns of thoughts and behaviors. By exploring and processing their emotions, individuals can gain greater insight into the root causes of their emotional distress and develop more effective coping strategies.

In an EFIT session, the therapist will work with the individual to identify the negative patterns of thinking and behavior that are contributing to their emotional distress. The therapist will then help the individual develop new patterns of thinking and behavior that promote emotional regulation and well-being.

EFIT is typically a short-term therapy that involves 10-20 sessions, although the length of treatment may vary depending on the individual’s needs. The therapist may use a variety of techniques, including mindfulness, cognitive-behavioral therapy, and experiential therapy, to help the individual explore and process their emotions.

EFIT has been shown to be an effective treatment for a variety of mental health issues, including depression, anxiety, trauma, and relationship difficulties. By focusing on the individual’s emotional experience, EFIT can help individuals develop a greater sense of emotional regulation, self-awareness, and resilience.

Somatic Therapy Therapy

Somatic therapy is a form of therapy that recognizes the connection between the mind and the body. It’s based on the idea that experiences and emotions are not only felt in the mind but also in the body. Somatic therapy seeks to address emotional and psychological issues by working with the body, helping clients to tune into physical sensations and become more aware of their body’s reactions. This type of therapy may involve a range of techniques to help clients process and release emotional and physical tension held in the body. Somatic therapy can be useful for a range of conditions, including trauma, anxiety, depression.

In a somatic therapy session, the therapist will guide you in exploring the sensations in your body, helping you to notice any areas of tension or discomfort. The therapist may use a variety of techniques to help you become more aware of your body and the sensations you are experiencing. These could include breathing exercises, movement, and self-touch. Through these techniques, the therapist will guide you in becoming more attuned to your body and your feelings.

As you become more aware of your bodily sensations and emotions, the therapist will work with you to explore and process any difficult emotions or memories that arise. This can involve talking through the experience and using various techniques to help you release tension and negative emotions from your body.

The ultimate goal of somatic therapy is to help you become more connected with your body and your emotions, so that you can heal from past trauma or emotional pain. The process can be empowering and can help you develop greater self-awareness and self-compassion

Trauma Informed Therapy

I am a trauma-informed therapist and have received specialized training in understanding the impact of trauma on an individual’s mental and emotional well-being. A trauma informed therapist takes a holistic approach, recognizing that trauma can affect not just a person’s thoughts and feelings, but also their physical health and relationships with others. They work to create a safe and supportive environment for their clients and help them to build resilience and coping skills to manage the effects of trauma.

Holistic Integrative Mental Health

Holistic integrative mental health is an approach to mental health care that takes into account the whole person – mind, body, and spirit. Rather than focusing solely on symptoms and diagnoses, this approach looks at the root causes of mental health issues and seeks to address them through a combination of conventional and complementary therapies.

Adopting a holistic integrative mental health approach means that I will work collaboratively with you to create a personalized treatment plan that considers all aspects of their health and well-being. I have taken additional specialized training in helping individuals achieve optimal mental health and well-being by addressing not only the symptoms of your mental health issues but also the underlying causes. I also work collaboratively with other professionals such as acupuncturists, nutritionists, naturopaths for support that is outside of my scope of practice.

 

If you are looking for a trusted mental health provider, Restore Renew Revive Counselling & Couples Therapy is here to help. I offer a variety of evidence-based therapy services, including somatic therapy, acceptance and commitment therapy, emotionally focused therapy, trauma-informed therapy, and holistic integrative mental health. I am an experienced therapist dedicated to providing personalized care that meets your unique needs. To schedule an appointment or learn more about my services, please visit our website at https://restorecounselling.ca or call us at 902-702-7722.

Understanding the Relationship Between Stress and Mental Health

Understanding the Relationship Between Stress and Mental Health

by | Mar 31, 2023 | Anxiety, Depression, Emotions, Issues for Women, mental health, Motherhood

Understanding the Relationship Between Stress and Mental Health

Stress is a common experience that everyone encounters from time to time. Stress is a natural part of life, but it can become overwhelming when left unmanaged. While a little bit of stress can be motivating and helpful, too much stress can negatively impact our mental health.

High levels of stress can have a significant impact on mental health, leading to issues like anxiety, depression, and burnout. With the ongoing challenges of modern life, many people struggle to manage their stress levels effectively, leading to a negative impact on their mental and emotional wellbeing. In this article, we’ll explore the relationship between stress and mental health, common signs of stress, and effective strategies for managing stress to promote better mental health.

Signs of Stress: How to Recognize When Stress is Becoming Too Much

Stress is a natural response to the demands of daily life, but when it becomes overwhelming, it can have negative effects on both mental and physical health. Being able to recognize the signs of stress is essential to managing it effectively.

Physical Signs of Stress

Headaches and Migraines: Stress can cause tension in the muscles, leading to headaches and migraines.

Muscle Tension: Stress can cause muscle tension, leading to stiffness, pain, and soreness.

Fatigue: Stress can cause fatigue, leaving you feeling drained and lacking in energy.

Digestive Problems: Stress can cause digestive problems such as stomach cramps, diarrhea, and constipation.

Sleep Problems: Stress can make it difficult to fall asleep, stay asleep, or get restful sleep.

Mental and Emotional Signs of Stress

Anxiety: Stress can lead to feelings of anxiety, worry, and nervousness.

Irritability: Stress can cause irritability, making it difficult to control emotions and react calmly to situations.

Depression: Stress can cause feelings of sadness, hopelessness, and despair.

Lack of Concentration: Stress can make it difficult to focus and concentrate, leading to decreased productivity and difficulty completing tasks.

Changes in Appetite: Stress can cause changes in appetite, leading to overeating or loss of appetite.

How Stress Impacts Mental Health

When we experience chronic stress, it can have a negative impact on our mental health. Prolonged stress can lead to feelings of anxiety, depression, and overwhelm. In addition, stress can exacerbate existing mental health conditions, such as anxiety disorders and mood disorders.

Stress can also have physical effects on the brain. Chronic stress can cause the amygdala (the part of the brain responsible for our emotional responses) to become overactive, leading to heightened anxiety and feelings of stress.

Stress activates the body’s fight or flight response, releasing hormones such as cortisol and adrenaline, which prepare the body to deal with the perceived threat. While this response can be helpful in some situations, chronic stress can lead to an overactive stress response and have negative effects on mental health.

Here are some of the ways stress can impact mental health:

Anxiety: Stress can lead to feelings of worry, fear, and apprehension. In some cases, chronic stress can lead to the development of anxiety disorders, such as generalized anxiety disorder or panic disorder.

Depression: Chronic stress can increase the risk of developing depression. It can also exacerbate existing depression symptoms.

Insomnia: Stress can make it difficult to fall asleep or stay asleep, leading to insomnia. Chronic insomnia can have negative effects on mental health, including increased risk of anxiety and depression.

Cognitive difficulties: Chronic stress can lead to cognitive difficulties, such as trouble concentrating, forgetfulness, and decreased productivity.

Burnout: Chronic stress can lead to burnout, a state of emotional, physical, and mental exhaustion that can lead to decreased job performance, decreased job satisfaction, and increased risk of mental health conditions.

Coping with Stress in Motherhood: Unique Challenges

Motherhood is one of the most challenging roles a woman can undertake. It is a demanding job that requires a lot of emotional, physical, and mental stamina. Stress can impact a mother’s mental and physical health, as well as the quality of her relationship with her child. It can be overwhelming and difficult to know where to start in managing stress.

The Impact of Stress on Motherhood

Stress can have a significant impact on a mother’s mental and physical health. The following are some ways in which stress can affect mothers:

Mental Health: Stress can lead to anxiety, depression, and other mental health issues in mothers. It can also cause them to have difficulty sleeping, eating, and concentrating.

Physical Health: Stress can cause physical symptoms such as headaches, muscle tension, and fatigue. It can also weaken the immune system, making mothers more susceptible to illnesses.

Mother-Child Relationship: Stress can negatively impact the relationship between a mother and her child. It can cause mothers to be less responsive, less warm, and less nurturing towards their children.

Effective Strategies for Managing Stress and Improving Mental Health

Cultivating Self-Care Practices to Combat Stress

In today’s fast-paced world, stress has become a common experience for many people. While it is impossible to avoid stress entirely, cultivating self-care practices can help individuals combat the negative effects of stress on their physical and mental health.

Self-care refers to the practices individuals engage in to promote their physical, emotional, and mental well-being. Engaging in self-care practices regularly can help you manage stress, prevent burnout, and promote overall well-being. Here are some reasons why self-care is essential:

Self-Care Practices to Combat Stress

Here are some self-care practices that can help you combat stress and promote overall well-being:

Exercise: Regular exercise can help reduce stress by promoting the release of endorphins, the body’s natural mood-boosters.

Meditation: Meditation can help reduce stress by promoting relaxation and reducing anxiety.

Yoga: Yoga combines physical movement and mindfulness, making it an excellent practice for reducing stress and promoting relaxation. Give Yoga with Adriene a try!

Spending time with loved ones: Spending time with friends and family can help reduce stress by providing a support system and promoting feelings of happiness and joy.

Engaging in hobbies: Engaging in hobbies can help reduce stress by providing an outlet for creativity and promoting relaxation.

Getting enough sleep: Getting enough sleep is essential for physical and mental health. Aim for 7-9 hours of sleep each night to promote overall well-being.

Eating a healthy diet: Eating a healthy diet can improve physical and mental health by providing essential nutrients and promoting overall wellness.

Mindfulness and Stress Reduction Techniques

Mindfulness is a practice that has gained popularity in recent years for its ability to reduce stress and improve overall well-being. It involves paying attention to the present moment and accepting one’s thoughts and feelings without judgment. By doing so, individuals can gain a better understanding of themselves and their emotions, which can help them manage stress more effectively.

Mindfulness is a form of meditation that involves focusing on the present moment and accepting one’s thoughts and feelings without judgment. By doing so, individuals can gain a better understanding of their emotions and develop a greater sense of self-awareness. Mindfulness is a useful tool for managing stress because it can help individuals become more aware of their stress triggers and develop effective coping mechanisms.

Here are some mindfulness-based stress reduction techniques that can help you manage stress effectively:

Mindful Breathing: Mindful breathing involves focusing on your breath and observing the sensations of the air moving in and out of your body. This practice can help you feel more relaxed and centered. Give Insight Timer a try. It’s free and has so many great mindfulness activities to explore.

Body Scan Meditation: Body scan meditation involves focusing on different parts of your body and observing any sensations or discomfort. By doing so, you can become more aware of tension in your body and release it.

Mindful Walking: Mindful walking involves walking slowly and focusing on the sensations of your feet touching the ground. This practice can help you feel more grounded and present. Check out this 10 minute mindful walking meditation.

Loving-Kindness Meditation: Loving-kindness meditation involves sending positive thoughts and feelings to yourself and others. This practice can help you develop feelings of compassion and reduce stress. Here is one by Kristin Neff.

Mindful Eating: Mindful eating involves paying attention to the taste, texture, and sensations of the food you are eating. By doing so, you can develop a greater appreciation for food and reduce stress related to eating.

Seeking Support: The Importance of Connection and Community

Stress is an inevitable part of life, and it can take a toll on our mental and physical health. While self-care practices and mindfulness techniques can be helpful in managing stress, seeking support from others is also crucial for maintaining good mental health. Connection and community can provide a sense of belonging, reduce feelings of isolation, and offer a support system during difficult times.

The Importance of Connection

Humans are social creatures, and our need for connection with others is essential for our well-being. Connection with others can provide a sense of belonging, reduce feelings of loneliness and isolation, and improve our mood and overall quality of life. In times of stress, connection with others can offer emotional support, encouragement, and a safe space to share our experiences.

The Importance of Community

Community refers to a group of people who share common interests, values, or goals. Community can provide a sense of purpose and belonging, reduce feelings of isolation and loneliness, and offer support and encouragement during difficult times. Joining a community can be an excellent way to meet new people, engage in activities that bring joy, and develop a support system.

Supportive Relationships

Supportive relationships can help us manage stress and improve our mental health. A supportive relationship involves mutual respect, trust, and empathy. It is a safe space where individuals can share their thoughts, feelings, and experiences without judgment. Supportive relationships can provide emotional support, encouragement, and a sense of belonging.

Professional Support

Professional support can be an essential part of managing stress and improving mental health. Professional support can include therapy, counseling, or coaching. A mental health professional can provide a safe space to discuss stressors, develop coping strategies, and improve overall well-being.

You Can Cope Effectively With Stress

Stress can have a significant impact on our mental health. Particularly in motherhood, managing stress effectively is very important because it can impact your mental and physical health, as well as the quality of relationship with your child. Effective strategies for managing stress and improving mental health include self-care, social support, mindfulness, time management, and seeking professional help. By implementing these strategies, you can better manage stress, improve your mental health, and create a healthy and positive relationship with your children.

If you find yourself struggling with stress and are in need of additional support, consider seeking the help of a professional therapist. At Restore Renew Revive Counselling & Couples Therapy, we offer a safe and supportive space for women to work through their challenges and develop effective coping strategies. Contact us today at 902-702-7722 or visit our website at https://restorecounselling.ca to learn more about how we can help you restore balance, renew your energy, and revive your spirit. Take the first step towards a healthier and happier you today.

How to Cope More Effectively With Anxiety

How to Cope More Effectively With Anxiety

by | Mar 31, 2023 | anxiety diorder, Emotions, Issues for Women, Motherhood, New Mother

Are you tired of feeling weighed down by the relentless burden of anxiety? Does it seem like anxiety is constantly holding you back from enjoying life to the fullest? If you’re struggling with the impact of anxiety on your mental health, relationships, and daily functioning, you’re not alone. Anxiety can be overwhelming and debilitating, affecting millions of people worldwide.  There are practical coping strategies that can help you overcome the challenges of anxiety and learn how to cope more effectively.

Why do we Experience Anxiety

Anxiety is a complex emotional and physiological response to perceived threats or stressors. It involves the activation of the body’s stress response system, which is designed to prepare the body to respond to potential dangers. When we are feeling anxious, our body has shifted from the parasympathetic branch of the nervous system, also known as the “rest and digest” or “feed and breed” system, to the sympathetic branch of the nervous system, also known as the “fight, flight, freeze or fawn” system.  The sympathetic nervous system is responsible for preparing the body to respond to perceived threats or stressors by initiating the stress response and is activated during times of stress, danger, or intense physical activity.

There are two pathways to the activation of our stress response one is through our prefrontal cortex (the logic centre of our brain that is located iin the forhead region over our eyes) and the other is activated through the amygdala/thalamus (although the amygdala is actually involved in both paths). The amygdala pathway is often referred to as the “low road” (see video below by Russ Harris) and when the brain detects a sensory message of danger via the thalamus, it automatically sends this information to the amygdala.  The amygdala then shares the message and rapidly activates the other parts of our brain and our body to prepare itself to respond to a threat with a fight, flight or freeze response with the release of cortisol and adrenaline.  If a person notices that they are feeling anxious for no apparent reason, this is a sign that the amygdala pathway has been activated.  

The second pathway involves the prefrontal cortex, which is the thinking part of the brain.  This pathway into the stress response, known as the “high road”  is a response that is activated on a more conscious level through the evauation of information, either our thoughts or in our environment.  This danger can be real, remembered or percieved.  These thoughts from the prefrontal cortex then activate the stress response by sending a message to the amygdala about the danger that needs to be responded to.  

Watch this video below by Russ Harris who explains more about these pathways into the experience of anxiety.

 

Signs of Anxiety

Anxiety is a common and normal human emotion that we all feel from time to time. However, when anxiety becomes chronic or overwhelming, it can significantly impact our daily lives and relationships. Anxiety can manifest in a variety of ways, and symptoms can vary from person to person. Here are some common signs of anxiety to watch out for:

Physical Symptoms

Rapid heartbeat or palpitations

Sweating or trembling

Shortness of breath or difficulty breathing

Dizziness or lightheadedness

Fatigue or muscle tension

Insomnia or difficulty sleeping

Emotional Symptoms

Feeling overwhelmed or out of control

Excessive worry or fear

Difficulty concentrating or focusing

Irritability or restlessness

Avoidance or withdrawal from social situations

Negative self-talk or self-doubt

 

How to Cope More Effectively with Anxiety

Here are some practical strategies that can help you cope more effectively with anxiety:

1. Practice Mindfulness

Mindfulness involves being present and fully engaged in the current moment, rather than worrying about the future or dwelling on the past. Mindfulness techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm the nervous system and reduce anxiety symptoms.

2. Exercise Regularly

Physical activity can be a powerful tool for managing anxiety. Exercise releases endorphins, which are natural mood-boosters, and can help reduce stress and tension in the body.

3. Connect with Supportive People

Talking to trusted friends or family members about your anxiety can help you feel less alone and more understood. Consider joining a support group or seeking therapy to receive professional support and guidance.

4. Practice Self-Care

Self-care activities such as getting enough sleep, eating a balanced diet, and engaging in hobbies or activities you enjoy can help reduce stress and improve overall well-being.

5. Challenge Negative Thoughts

Negative self-talk and self-doubt can contribute to feelings of anxiety. Practice challenging these negative thoughts by focusing on evidence that supports positive beliefs about yourself and your abilities.

When to Seek Professional Help to Cope More Effectively With Anxiety

While these coping strategies can be helpful for managing anxiety, they may not be enough for everyone. If your anxiety is interfering with your daily life or you’re finding it difficult to manage on your own, consider seeking professional help. A therapist can provide additional support and guidance in managing anxiety symptoms.

Anxiety is a common experience, but it doesn’t have to control your life. By recognizing the signs of anxiety and taking steps to manage it, you can feel more in control and improve your overall well-being. Consider incorporating some of these coping strategies into your daily routine and don’t hesitate to seek professional support if you need it.

If you’re struggling with anxiety and would like support in developing coping strategies, don’t hesitate to reach out to us at Restore Renew Revive Counselling & Couples Therapy. I am here to help. Contact us at 902-702-7722 or visit our website at https://restorecounselling.ca to learn more.

How the Nervous System Affects Your Mental Health

How the Nervous System Affects Your Mental Health

by | Mar 31, 2023 | Anxiety, Depression, Emotions, health, mental health

How the Nervous System Affects Your Mental Health: The Link Between Nervous System Dysregulation and Mental Health

Many people today struggle with mental health issues such as anxiety and depression. While there are many factors that can contribute to these conditions, one important factor to consider is the role of the nervous system. Our nervous system plays a critical role in regulating our thoughts, emotions, and behaviour. When the nervous system is functioning properly, we are able to respond to stress and challenges in a healthy and adaptive way. However, when the nervous system becomes dysregulated, it can lead to a range of mental health issues. In this article, we will explore the ways in which the nervous system affects mental health and discuss some strategies for promoting nervous system regulation.

The Role of the Sympathetic and Parasympathetic Nervous Systems

Your nervous system is a bit like the Internet; it is a large network of specialized cells called neurons that “talk to each other.” These messages, which are really electrical signals, travel between your brain, skin, organs, muscles and glands. And all of the messages help your body to feel sensations, move and work correctly, and help important information get back to the brain. 

The nervous system is divided into two main branches: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible for the “fight or flight” response, which is activated in response to perceived threats or danger. The parasympathetic nervous system, on the other hand, is responsible for the “rest and digest” response, which is activated when the body is in a relaxed state.

Once you begin to understand that the nervous system is what powers the rest of your body, all of its organs and other systems, you begin to realize how important it is to keep your nervous system healthy. Any hit to your nervous system can result in headaches, migraines, anxiety, depression, learning difficulties and more.

Nervous System Dysregulation and Anxiety

Anxiety is a common mental health condition that is often associated with nervous system dysregulation. When the sympathetic nervous system is chronically activated, it can lead to feelings of anxiety, fear, and panic. This is because the body is constantly in a state of hyperarousal, which can make it difficult to relax and feel calm.

Nervous System Dysregulation and Depression

Depression is another common mental health condition that is linked to nervous system dysregulation. When the parasympathetic nervous system is not functioning properly, it can lead to feelings of sadness, hopelessness, and despair. This is because the body is not able to activate its natural relaxation response, which can make it difficult to feel calm and content.

Nervous System Dysregulation and Trauma

Trauma is another factor that can contribute to nervous system dysregulation. When a person experiences a traumatic event, their nervous system may become “stuck” in a state of hyperarousal or dissociation. This can lead to a range of mental health issues, including anxiety, depression, and PTSD.

Strategies for Promoting Nervous System Regulation

Fortunately, there are many strategies that can help to promote nervous system regulation and support mental health.

Here are some strategies to consider:

1. Deep Breathing

Deep breathing is a simple and effective way to promote nervous system regulation. When we take deep breaths, we activate the parasympathetic nervous system, which helps us feel calm and relaxed. Try taking a few deep breaths when you’re feeling stressed or anxious, and see how it affects your mood.

2. Mindfulness Meditation

Mindfulness meditation is another powerful tool for promoting nervous system regulation. By focusing our attention on the present moment, we can calm our sympathetic nervous system and activate our parasympathetic nervous system. Regular mindfulness practice has been shown to reduce symptoms of anxiety and depression. Consider exploring some of the mindfulness apps like Headspace, Calm or my personal favourite Insight Timer.

3. Exercise

Regular exercise is essential for promoting nervous system regulation. When we exercise, we activate the sympathetic nervous system, which helps us feel energized and alert. But exercise also has a parasympathetic response, helping us to feel relaxed and calm after a workout. Even gentle movement like yoga can be very beneficial or a quick 7 minute workout like the 7 App

4. Sleep

Getting enough sleep is crucial for promoting nervous system regulation. When we’re sleep-deprived, our sympathetic nervous system can go into overdrive, leaving us feeling anxious and irritable. Aim for 7-9 hours of sleep each night to keep your nervous system in balance. If you are having a hard time winding down, try yoga Nidra

5. Social Support

Having strong social connections can also help promote nervous system regulation. When we feel supported and connected to others, our parasympathetic nervous system is activated, reducing feelings of stress and anxiety. Make time for social activities that you enjoy, and reach out to loved ones when you need support.

By understanding the ways in which the nervous system affects mental health, we can begin to take steps to support our overall well-being and promote greater resilience in the face of life’s challenges.

 

If you’re struggling with mental health issues and want support in promoting nervous system regulation, consider reaching out to Restore Renew Revive Counselling & Couples Therapy. Our experienced therapist can help you develop practical strategies for managing anxiety, depression, trauma, and other mental health issues. To learn more about our services, visit our website at https://restorecounselling.ca or give us a call at 902-702-7722.

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