Resources
Eye-movement desensitization and reprocessing (EMDR)
Although, Eye-movement desensitization and reprocessing (EMDR) was started in the late 80s, and utilized extensively as an evidence-based treatment for PTSD, effective with depression, anxiety, and other mood disorders, it is still unfamiliar to some clients. EMDR facilitates the reprocessing of memories, and its associated thoughts, feelings and body sensations by having one focus on the distressing memory while simultaneously focusing on bilateral movement, most often repeated back and forth eye-movements.
Quick Links
● What is EMDR? Learn about this amazing treatment modality: https://www.emdr.com
● Webpage with ways to incorporate bilateral movement, mindfulness and body movement (“mindful coping”) to facilitate healing: https://www.traumamadesimple.com/videos.html
● Webpage of a NY Times article about “tapping in” as an EMDR intervention/resource that is helping many during the COVID-19 pandemic: https://www.nytimes.com/2020/06/15/health/resilience-trauma-emdr-treatment.html
Brainspotting (BSP)
Discovered by David Grand in 2003, brainspotting locates points in the client’s visual field that help to access unprocessed trauma in the subcortical brain, harnessing the power of a gazespot---”where you look affects how you feel,” and is being utilized to treat the effects of trauma, anxiety, depression, compulsive thinking and behaviors.
Quick Links
● What is Brainspotting? Webpage explaining how BSP works, including research and case studies to validate how this newest intervention is effective and being used to treat in tandem with other approaches, almost any presenting concern: www. Brainspotting.com
● Webpage of helpful resources, offering numerous videos explaining how brainspotting works: https://www.southeastbrainspottinginstitute.com/Videos
● Webpage of additional video resources, but also includes a thorough list of books, podcasts and articles: https://www.rockymountainbrainspottinginstitute.com/about/research-articles-on-brainspotting
● Blogpost about the different types of music used in therapy by BSP therapist, Brooke Randolph:
https://brooke-randolph.com/blog/4_types_of_music_used_in_therapy/
Healing from PTSD/ CPTSD
The effects of PTSD and Complex PTSD are varied, creating a whole cluster of issues. These resources will help educate you about PTSD/CPTSD symptoms and identify a number of helpful strategies.
Quick Links
● Articles and handouts from Complex PTSD expert, Pete Walker. Examples include:
Managing Flashbacks
Shrinking the Inner Critic
Abandonment Depression
● The CPTSD foundation, a great resource for deepening support for your healing journey:
A monthly online book club of important trauma books
You can sign up for daily texts (gentle, compassionate reminders, applicable to almost any situation)
Polyvagal Theory
Dr. Stephen Porges has delineated how the autonomic nervous system (ANS), like a personal surveillance system, aims to keep us safe, so we can survive.
The ANS has two branches, the sympathetic which mobilizes us for action, and if needed will trigger the release of adrenaline, so that we can either fight or run/move away to protect ourselves (“fight or flight” response). The second branch, the parasympathetic, has two pathways via the vagus nerve--the ventral vagal pathway responds to cues of safety by social connection, whereas the dorsal vagal pathway is triggered by cues of extreme danger, resulting in the “freeze” response a protective state that moves us out of awareness, leaving one numb, and frozen.
Dr. Porges has articulated how being wired for connection, that the immobilization response of the dorsal vagal pathway developed first as the oldest pathway, the mobilization pattern of the sympathetic system was the second pathway, but the ventral vagal pathway of the parasympathetic system enables the defining and patterns of social engagement, unique to pathway of mammals.
Understanding the predictable and hierarchical responses of this system (when the body senses feels under threat, it mobilizes or tries to disappears, unless the social engagement connection is engaged to bring back to calm) can help one discover how to keep themselves safe, feeling social, calm and connected by responding in ways that will move the body away from fight, flight, freeze responses to the calm of the social engagement system, spending less time in heightened dysregulation and more and more time feeling safe and thus, calm, curious, engaged and playful.
Quick Links
● Webpage of Polyvagal practitioner, Deb Dana, describing Polyvagal in user friendly language, giving practical ways to apply to your own situation to expedite healing: https://www.rhythmofregulation.com/
● Webpage for an “Insights at the Edge” Interview with Deb Dana on “Befriending the Nervous System”: https://content.blubrry.com/sounds_true/PD06266W_Deb-Dana.mp3
● Webpage to the “Stuck, not Broken” podcast interview with Deb Dana, “Story Follows State, Climbing the Ladder and Diagnosing”:
● Brainspotting Webpage with a curated list of body-centered grounding tools to returning the body to calm, to a sense of safety. Tools can be utilized between sessions: https://www.rockymountainbrainspottinginstitute.com/body-centered-tools
PDF Download
● PDF of two colored Polyvagal diagram/pictures to help you learn to notice your cues of activation, triggers, and discover glimmers to help you calm and return to safe social engagement [Click here to download the PDF]
Grief
Kenneth Mitchell’s classic book, “All our Losses, All our Griefs,” explored the lifelong human experience of grief, positing that how well we handle loss will determine how well we are in our living. I couldn’t agree more, and having strong support is the difference for enabling persons to integrate their losses, so they can move forward to living. There are many losses my services can help with--non-death losses, secondary losses, ambiguous losses, cumulative losses and nonfinite losses, but death-related grief is an area of expertise, and I can recommend the following resources.
Quick Links
● Webpage of popular grief blog and rich source of valuable information, where you can query any topic of death-related grief: https://whatsyourgrief.com/
● Webpage developed by Megan Devine, author of a FABulous book on grief born from her experience of losing her young husband in a tragic accident, “It’s Ok Not to be Ok:” https://refugeingrief.com/
● Webpage created by Joanne Cacciatore, author of “Bearing the Unbearable”--a must read grief book, especially for bereaved parents. This site is full of grief resources, especially for traumatic grief and my favorite place for quotes about grief: https://www.centerforlossandtrauma.com/
● Weblink for a great grief podcast, “Terrible, Thanks for Asking” Podcast:
● Weblinks to a few of my favorite “On Being” Podcast episodes addressing grief. The On Being Podcast explores questions of meaning at the intersection of spiritual inquiry, science, social healing, community, poetry, and the arts.
https://onbeing.org/programs/gregory-orr-shaping-grief-with-language/
https://onbeing.org/programs/serene-jones-on-grace/
**a real pearl from social justice activist, Ruby Sales: https://onbeing.org/programs/ruby-sales-where-does-it-hurt/
Cognitive, Mindfulness & other Mind-body Resources
Our feelings are directly connected to what we are sensing in our bodies, and to our beliefs and thinking, since we all engage in a “story we are telling ourselves” (Brene Brown) that dictates our responses. The following resources can help you learn better emotional regulation skills related to awareness, clear thinking and connected to mindfulness practices.
Quick Links
● DBT therapy--for taking control of your thoughts, emotions and relationships, by developing the core skills of mindfulness, distress tolerance, emotional regulation and interpersonal effectiveness: https://dialecticalbehaviortherapy.com/
● Mindful magazine, full of resources for mindful meditation: https://www.mindful.org/
● Kristen Neff, premier Self-Compassion Researcher, offering many resources, including the following practices, offered written and in audio
Self-compassion break
Guided meditations
Changing critical self-talk
● The Greater Good Science Center at Berkley, developed by Rick Hanson, a premier neuropsychologist, has formulated a resiliency based model based off of a myriad of small mindfulness practices that work with the neuroplasticity of the brain to change it and enhance wellbeing. Webpage includes:
Just One thing Practices
Keys to Well-being and a Meaningful Life
● Premier neurologist Daniel Siegel’s You Tube Channel for Building Awareness and Consciousness for the Practice of Presence: https://www.youtube.com/user/mindsightinstitute
Favorite TED Talks & Podcasts
Discover 18 minute influential videos from expert speakers on Technology, Education, Design, business, science, tech and creativity.
TED Quick Links
● Brene Brown on 1) the Power of Vulnerability and 2) Listening to Shame
Both are helpful in understanding how shame impacts self-esteem,relationships and resiliency. Her research has been paradigm shifting in the field of mental health, coaching and leadership training, highlighting that true strength is rooted in vulnerability not power.
● Joan Rosenberg: Emotional Mastery: The Gift Wisdom of Unpleasant Feelings
Podcast Quick Links
● Brene Brown- “Unlocking Us”
Podcast hosts guests, and unpacks and explores the ideas, stories, experiences, books, films, and music that reflect the universal experiences of being human, from the bravest moments to the most brokenhearted
● The Relationship School Podcast
Podcast focused on couples relating and sustaining long-term partnerships
Favorite Mental Health Apps
● Calm: Improving health and happiness by reducing stress/anxiety, improving sleep, and improving focus (Apple App of the Year 2017, Editor’s Pick 2018)
● Headspace: Everyday mindfulness and meditation for stress, anxiety, sleep and focus
● Moodfit: Tools and insights to reduce stress and build up the fitness of your mental health (Best Mental Health App of 2020)
● DBT Guide to Depression:
https://play.google.com/store/apps/details?id=com.excelatlife.depression&hl=en_US
● PTSD Coach (created by VA; excellent for screening/tracking symptoms, access to information and discovering best strategies)
https://www.ptsd.va.gov/appvid/mobile/ptsdcoach_app.asp
● Sleep Restore App (EMDR based app that neutralizes sleep barriers with individualized sleep sessions, meditations, and bilateral stimulation)
**Information about best apps is always changing as new apps are developed and old ones refined. Webpage with information for 2021: https://parade.com/1053610/maureenmackey/best-mental-health-apps/