Author: Janel Wetzel

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Grounding Tools For Managing Trauma Triggers

Before a person starts to process their trauma, it is imperative for them to gain a sense of safety and control within their bodies. This can be accomplished by learning and implementing healthy coping skills and grounding techniques. These can be used when the trauma reactions feel unmanageable and our sense of safety feels compromised.

GROUNDING TECHNIQUES

Grounding techniques are strategies used to bring an individual out of a panic attack, PTSD flashback, unwanted memory, stressful emotion, dissociation, or state of anxiety. They help a person come back to the present by bringing attention to their senses and connecting with their body. Certain grounding techniques are proven by scientific evidence to lower blood pressure, manage pain, and reduce overall stress, depression, and fatigue symptoms. In summary, grounding techniques help turn off the “fight, flight, or freeze” section of the brain and help you bring your attention back to the present to realize that you are not in actual danger.

COPING SKILLS

Coping skills are similar to grounding techniques, however, can be used for more long-term coping, while grounding techniques are used in that immediate state of panic. Coping skills are constructive strategies used to manage anxiety and other life stressors. The strategies require adapting the behaviors, thoughts, and emotions to adjust to the new life stressors. We can use coping skills to manage internal conflict, maintain positive mental health and emotional well-being, cope with positive and/or negative life events, and in every day mundane activities.

Coping skills and grounding techniques can be used simultaneously. It’s not too important to note the difference between the two types of strategies. What is important is that you find at least one or two techniques that help you feel safe in your body, lowers your anxiety, and brings you back to your typical emotional baseline.

I’ve included some of my favorite grounding techniques and coping skills in this blog post with descriptions of how to complete each one. Review the 10 strategies below and find which works best for you. Be sure to reach out if you are struggling to find the right fit!

5-4-3-2-1 Technique

This is a great grounding technique that can be used in panic situations, dissociation, or during symptoms of PTSD. Using the 5-4-3-2-1 technique, you will intentionally focus your attention on your surroundings by using each of your 5 senses. The goal is to purposefully notice small details around you that you otherwise would have missed. Ask yourself the following questions:

What are 5 things you can see right now?
– Search the area for items that you can zoom in on such as patterns on the furniture, a butterfly in the tree, or an object tucked into the corner.

What are 4 things you can physically feel?
– Focus your attention on weight, texture, and other tactile qualities. Feel the soft chair on the back of your legs, notice the ring on your finger, or feel the breeze from the fan.

What are 3 things you can hear?
– Do you notice the sound of the air conditioning? Can you hear people talking in the other room? Do you hear the buzz from a fly? Is your dog snoring nearby? Notice any sounds, near or far, that you can hear.

What are 2 things you can smell?
– Pay attention to any smells in the air such as an air freshener, fabric softener, or freshly brewed coffee. If nothing is coming to mind, look around for something that has a scent like a candle or piece of fruit.

What is one thing you can taste?
– Notice the taste you have in your mouth. Is it the minty taste of freshly brushed teeth? The coffee you drank this morning? Carry gum or a piece of candy with you for this step if you would like and pay close attention to their flavors.

Grounding Toolbox

This technique is very similar to the 5-4-3-2-1 technique in that it also uses the senses to refocus your attention on the present. Find a box that can be place in your car, office, bedroom, or wherever you spend time in often. In the box, gather items that will engage your sense of smell, taste, and touch. For scent, try essential oils, incense, coffee beans, scented lotion, or cinnamon sticks. To engage your tastebuds, try licking a lemon, sucking on an atomic fireball or sour warhead, drinking iced cold water, or swishing mouthwash. For touch, try brushing your hair, filing your nails, snuggling with a soft blanket or weighted blanket, placing an icepack on your body, or splashing cold water on your face. Having one from each of the senses or just having one with you in general is a great way to prevent any unwanted emotions.

Body Awareness

There are several ways this technique can be implemented. Here are just a few:

  • Take 5 long, deep breaths through your nose, and exhale through your mouth.
  • March in place by stomping your feet on the ground for several minutes. Pay attention to the sensation in your feet and legs as they make connection to the ground.
  • Reach your hands over your head as long as they will extend. Hold this position for 5 seconds. Relax this stretch, bring your arms to your side, and rest. Notice any sensations that you feel.

Butterfly Hug- EMDR Therapy

This technique is used in EMDR Therapy, and it allows the client to be in charge of the bilateral stimulation. This helps with learning how to self-soothe, reducing anxiety, and helps with grounding. To practice this technique, wrap yourself in a hug with each hand touching the opposite upper arm or shoulder. Then move your hands like the wings of a butterfly by tapping your upper arms/shoulders in an alternating pattern. Take slow, deep, and intentional breaths while observing your thoughts and any sensations in your body. There is no set time limit, however, can last between 1 to 5 minutes.

Belly Breathing

Belly breathing is a great way to practice slow and intentional breathing. Placing one hand on your belly, feel your hand move as you take a deep breath in through your nose while noticing your belly expand. As you exhale through your mouth, imagine your breath as your anxiety being released from the body. When you become stressed, your brain releases cortisol, aka “stress hormones.” Deep breaths lower your heart rate, lets more oxygen enter the blood stream, and combats the cortisol by sending endorphins, aka “feel good hormones,” to the brain, allowing it to relax.

Affirmation Statements

Truthful, positive affirmation statements can be used to challenge the negative and untrue thoughts that seem to be on repeat when we are stressed and/or anxious. How often do we make hurtful comments to ourselves when we are feeling overwhelmed or anxious? Affirmation statements are great to help flip the narrative and remain more neutral or positive. Start by completing the sentence “I Am _____.” It can be “I am…” enough, brave, strong, resilient, a survivor, worthy, safe… whatever word truly resonates with you! Write this sentence on a 3×5 card or on a sticky note and place it in a spot where you see it daily. Each morning, as well as throughout the day, mindfully, intentionally, and lovingly recite this affirmation to yourself.

Meditation

There are six common types of meditation practice: mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, and transcendental meditation. Each type of meditation can significantly reduce anxiety, pain, depression, and health conditions. Whether you are a pro at it or not, it does not matter. There are many tools that can assist you in accomplishing a productive and healthy meditation. My personal favorite tool is the Insight Timer application. This is great to use if you are looking for a restful sleep, insightful talks, or to find peace and calmness.

Walking Outside

The University of Michigan conducted a study that found walking outside in nature has many mental health benefits, such as decreased depression, improved well-being and mental health, positively impacts mood, and lowers perceived stress. While outside, observe your surroundings! Tap into those senses! Even just a 10-minute wall around the block can significantly improve your mood.

Pet an Animal

This is my personal favorite coping skill! The simple act of petting a dog can instantly produce endorphins and reduce anxiety. According to the director of the Center for Human-Animal Bond at Purdue University, it can also lower blood pressure and release a relaxation hormone. This can be an easy and beneficial activity to do when we are feeling emotionally-charged.

Body Scan Mindfulness

This is another form of meditative practice. It involves mindfully scanning your body for any sensations of pain or tension. Body scans are a great way to connect with your body which can help you identify when you are feeling particularly tense or uneasy. Becoming more aware of your body and learning where you hold most of your tension can lead to a healthier mental well-being. To practice, get comfortable by either lying down or sitting in a position that allows you to be fully stretched out. Practice deep, intentional breaths and bring your attention to a particular body part. I typically start at my toes and work my way up towards my head. As you scan your body, be aware of any sensations of pain, tension, discomfort, or anything out of the ordinary. If you notice any tension or discomfort, imagine releasing that sensation from your body and feel it dissipate. It’s perfectly normal for your mind and thoughts to drift away from your body. However, if you catch yourself doing this, simply get your thoughts back on track by refocusing your awareness to your body scanning. Once you’ve completed your body scan, bring your attention back to your physical surroundings. Here is an awesome article that describes the body scan mindfulness in more detail.

These take practice! We must practice them daily so that we instinctively use them when we are in an emotional state. Find what works for you and stick with it.

If you have any questions about the benefits, how to use them, or when to use them, please reach out to me for further clarification. Coping skills and grounding techniques are such an important and pivotal piece of your mental health healing.

Ask A Question
JanelWetzel@bokettocenter.com
517-258-0330
306 S. Washington Ave
Suite 226
Royal Oak, Michigan 48067
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Zoom Fatigue

Zoom-fatigue

Video chats after video chats… Are they as helpful as we think?

With a third of the population experiencing a form of lockdown or quarantine, many of us have turned to Zoom to fill our need for social engagement. Zoom is an online video chat platform used to connect with others from the comfort of our own living rooms.

We’ve adopted Zoom to join online exercise classes, for virtual happy hours with friends, have coffee dates with our moms, or for work meetings. Having this option to connect virtually with our loved ones, as well as to complete work obligations, has been immensely helpful and made the quarantine mandate a little more tolerable. Being able to see your nephews play or your grandparents smile whenever you want has been something many of us have been thankful for.

HOWEVER, WHEN DO TOO MANY ZOOM CHATS BECOME TOO MUCH?

A recent study has shown that many of us find these virtual visits exhausting. The BBC Workplace wrote an article recently exposing the “whys” to this common experience. They are calling it “Zoom Fatigue,” because, quite frankly, that is exactly what we’re experiencing!

One of the main reasons why we find online video chatting so exhausting is because it requires more focus than typical face-to-face meetings. We are searching harder for facial expressions; processing body language, or what we can see of the body; and we’re analyzing the tone and pitch of the other’s person voice. This all happens within seconds and we are doing these acts more consciously, whereas they might come more naturally when in person.

Pauses in a conversation is natural. However, during video chats, if a person does not respond, we may automatically assume technology troubles: Did the screen freeze? Is my internet out? Did I lose the connection? Is she still there? A study completed in 2014 showed that a 1.2 second delay perceived the other person as less friendly. This happens frequently in video chats due to internet connections and/or software updates.

Another huge reason we’re struggling with Zoom Fatigue is because video chats are a constant reminder of the relationships we’ve temporarily lost or are distanced from. It is a reminder of why we are quarantined and why we can’t interact with our peers on a face-to-face level. Even when communicating with loved ones, we often find ourselves wanting more or feeling left unsatisfied after our virtual chats.

Our minds believe we are together, but our bodies know otherwise. This mind-body disconnect can be confusing, which can cause exhaustion.

Now we know what Zoom Fatigue is, and we can all agree that this is incredibly REAL. We have a few more weeks of the isolation ban, so what can we do to ease this fatigue?

Listen to your body.

Have you had a migraine for two days? Experiencing upper back pain? Feeling extra irritable lately? This is your body’s way of telling you to take a break.

Set timers to stand up & move or stretch.

There are so many benefits to stretching! It doesn’t have to be downward dog, child’s pose, and any other fancy yoga position. It can be simply standing up from your work desk and reaching down to touch your toes. Or raising your arms as high as they’ll reach. Maybe bending side to side or doing a few deep knee-bends.

Turn your computer to face off to the side.

Having the screen not directly on you may alleviate some of the pressure when in group chats or meetings. It might make you feel less like the only person in the room.

Limit your chats.

Is it necessary to turn the camera on for your work conference call? Can you raincheck the video chat with friends this week? Try taking a break from virtual convos as much as possible. Let your mind recharge from the virtual world.

Write people old fashioned letters.

Grab your favorite pen, pull out some markers, and let the creative juices flow! Fill your social void by writing a heartfelt letter to a friend or family member. I know I always love getting mail that does not involve my bank account!

The point of this blog post is to reassure you that Zoom Fatigue is REAL. This is not in your head! If you noticed you have been feeling particularly tired lately, and you’ve been participating in many zoom chats, then you are most likely experiencing this. You are not alone!

Despite many of us beginning to feel the impact of social isolation, it is so important to remember that this will end and normal life will return. We will be able to embrace our loved ones, have lunch with our coworkers, and head to the grocery store WHENEVER WE WANT. Keep your head up, do your best to stay positive, and, as always, reach out to a safe person or therapist if you are feeling overwhelmed.

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How to Stay Sane during the Coronavirus

5 Ways to Manage the Quarantine

Suggestions to stay safe, both mentally and physically, during this frightening time.

Many of us find ourselves dwelling on the impact of the Coronavirus. It is definitely important to stay up-to-date with pertinent information as the country continues to put safety measures in place. However, how much information is TOO much?

I’ve created a list of ways we can stay mentally healthy during this health pandemic. A few suggestions are that we can limit our access to the news; rely ONLY on credible news sources; set aside time specifically just for worrying; make the most of the quarantine by engaging in enjoyable activities; and keep in mind that this will not last forever!

Although these tips may not provide everyone comfort, it is important to find what works for you! Perhaps you can reach out to friends and family to find out how they are staying safe and healthy during this time.

If you feel your anxiety is unmanageable, then please do not hesitate to reach out for professional help. Many therapists, including myself, have transitioned to teletherapy services during this time; and many health insurances are providing telehealth benefits even if your original plan does not offer it. Reach out today for a free 15-minute consultation to begin services!

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5 Tips to Fight Off the Winter Blues

WHO ELSE IS GETTING TIRED OF THE COLD?

It’s no surprise the crummy weather is taking a toll on your emotional well-being. Hardly any sunshine, cold temperatures, and a constant dreary overcast are the perfect ingredients for a depressive, melancholy mental state. Despite the groundhog’s recent prediction, us Michiganders know the truth: we have at least another 2.5 months left of winter weather. How do we make the most of these upcoming months? How can we start living our best lives, despite the dreadful weather? Here is a list 5 tips to fight the winter blues.

1. GO OUTSIDE

I know it’s definitely not 80 degrees and sunny outside. No, it’s probably about 20 degrees with a bitter cold wind, but it can still have a very powerful effect on our mental health! According to a research study done at the Harvard Medical School, time spent in a natural setting, such as in the woods or even walking in a downtown area, can significantly reduce stress, anxiety, and depression. This growing scientific field called Ecotherapy suggests spending 20 to 30 minutes, three days a week outside in a natural setting can provide the ultimate therapeutic benefits. Make the task extra enjoyable by taking your dog for a walk or asking a friend to join you. When Michigan’s cold season lasts nearly 6 months out of the year, we have to find ways to make the most of it.

Ecotherapy has many potential mental health benefits!

2. JOURNAL

Buy a notebook that inspires you, grab a smooth-writing pen, and get to work. Journaling has a ton of benefits for those who struggle with depression, especially during the winter. By writing things down, it allows us to feel more in control of our thoughts. It also makes us feel like our worries and concerns are more manageable once we see them on paper. If you’re not sure what to write about, then start a gratitude journal or an affirmation journal! Both are great tools to help focus more positively, as depression tends to focus on negative feelings.

Writing down your concerns and worries can make you feel empowered.

3. BE SOCIAL

We all know how tempting it can be to cozy up in front of the fireplace and binge watch any show on Netflix during the cold winter months. However, this is not helping fight off the winter blues! Force yourself to engage in social interaction. Plan a girls’ night out or invite friends over for a dinner party! We are less likely to cancel plans when we’ve made them ahead of time, and we are more likely to feel motivated enough to clean up our homes if we’re having guests over. The theory is that being around others will focus our attention away from self-awareness, which is useful when struggling with the winter blues. Also, being around friends can encourage laughing, which according to a study from the University of Montreal, can improve your mood and increase your brain’s serotonin level.

Laughing with friends can actually decrease depression.

4. EXERCISE

It certainly can be difficult finding the motivation to go to the gym or workout when it’s below zero degrees outside; but, what if I told you there was evidence that proved physical activity actually can improve your mood? Princeton University states exercise, especially aerobic exercise, significantly increases your brain’s serotonin levels and actually stays elevated for hours after your workout. Serotonin is a chemical mainly found in the brain that is sometimes referred to as the “happy chemical” because it contributes to your well-being and general happiness. In other words, give us all the serotonin possible during the wintertime!

Physical activity has the potential to boost your mood.

5. PET A DOG

This should be a given! It is becoming more accepted in the therapeutic community that the presence of a dog has so many positive effects on humans, hence my firm belief in Animal Assisted Therapy. Dog owners have known this since the beginning of time but I’m so happy scientists are finally able to put this experience into words! Studies show that dogs instantly reduce stress, anxiety and depression, and ease loneliness. Even just playing with a dog or petting his soft fur has shown to increase a person’s oxytocin and dopamine levels. These are also chemicals found in the brain that encourages “feel-good” hormones and contribute to a person’s overall sense of happiness. Don’t have a dog? No problem! Visit your local animal shelter and love on some of the pups at the shelters. You could also stop by the local pet store or a friend’s house and ask to take their fur-child for a walk around the block.

Petting a dog has been scientifically proven to benefit your health!

The above list is a collaboration of tips to help boost mental health, particularly during the winter months. It is important to recognize that mental health treatment is unique to every person and it’s essential to find what works for you. If you feel you are experiencing more than the “winter blues” then check out Psychology Today to find a therapist near you for mental health services. If you are in the Metro Detroit area, please reach out today for a free 15-minute phone consultation.

JanelWetzel@bokettocenter.com
(517) 258-0330
Boketto Center
306 S. Washington Ave Ste 226
Royal Oak, MI, 48067

References

Beetz, Andrea et al. “Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin.” Frontiers in psychology vol. 3 234. 9 Jul. 2012, doi:10.3389/fpsyg.2012.00234

Grenley, Greer. “How Dogs Can Help With Depression.” NAMI: National Alliance on Mental Illness, 2 Feb. 2018, www.nami.org/Blogs/NAMI-Blog/February-2018/How-Dogs-Can-Help-with-Depression.

Harvard Health Publishing. “Sour Mood Getting You down? Get Back to Nature.” Harvard Health, Harvard Health Publishing, July 2018, www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature.

Robinson, Kara Mayer. “How to Manage Depression by Writing in a Journal.” WebMD, WebMD, 4 Dec. 2017, www.webmd.com/depression/features/writing-your-way-out-of-depression#1.

TodayShow. “SAD? 5 Proven Ways to Deal with Seasonal Affective Disorder.” TODAY.com, 17 Jan. 2018, www.today.com/health/sad-5-proven-ways-deal-seasonal-affective-disorder-t104940.

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EMDR Therapy


What is EMDR?

Reflect back to the time when you fell off the monkey bars at 8-years-old and broke your arm. The shooting pain, rushing to the hospital, doctors consulting with your parents in the waiting room are ingrained in your memory. You remember feeling intense pain and fear which is why, as an adult, you are terrified of the hospital. The thought of stepping foot inside an emergency room brings you back to that childlike state at 8-years-old. Breaking out into a cold sweat, gripped with anxiety, and a shortness of breath are just a few of the symptoms that you experience when someone mentions the word “hospital.” This fear can be traced back to when you were just 8-years-old and broke your arm. You know you need to overcome this fear, but how? You’ve tried talk therapy for years, but it did not seem to help.

EMDR Therapy, also known as Eye Movement Desensitization and Reprocessing, is an intervention used to help individuals heal from symptoms or past traumas. Although falling off the monkey bars at 8-years-old can have a traumatic impact on a person, EMDR therapy can be a very effective tool at helping individuals overcome complex traumas such as abuse, neglect, assault, and much more.

With focusing on external stimulus such as bilateral eye movements, an individual is able to recall painful memories and process them. Because of this, clients are then able to replace the negative core beliefs associated with these memories to a more positive, empowering personal belief. Just like when a physical wound gets infected, a person can only heal so much if it is not properly cleaned. In relation to mental health, the negative feelings associated with a memory are like the infection. EMDR is the medicine that cleans it out so that the person can continue to emotionally grow! The ultimate goal of EMDR therapy is that clients conclude treatment feeling more empowered by the memories that once haunted them.

Does it Work?

Over 100,000 clinicians who use EMDR therapy worldwide agree it is a very effective intervention for treating trauma. There have been more than 30 studies done for research that measured the effectiveness of EMDR therapy. The results are astounding. One study found that after only three 90-minute sessions, 84-90% of individuals who experienced single-trauma incidents were no longer diagnosed with Post Traumatic Stress Disorder. Another study found that 100% of single-trauma survivors and 77% of multiple-trauma survivors were no longer diagnosed with PTSD after only six 50-minute sessions.

Who is Eligible For EMDR?

You may be asking yourself, “Am I good fit for EMDR Therapy?” If you can answer the following questions positively, than most likely, EMDR therapy will be a great intervention for you.

Do you have healthy coping skills?

It is essential for clients participating in EMDR therapy to have a generous list of ways to manage anxiety, depression, PTSD symptoms, and other unwanted emotions. Being able to emotionally self-regulate will be necessary in your healing journey for any triggers that may arise outside of session. Your therapist will work with you during Phase 2 of treatment to help create a calm space and other grounding techniques, but it is important to come prepared. For a list of helpful tools to manage trauma triggers, check out this article to get a jumpstart.

Are you in a safe & stable home environment with a support system?

Healing from trauma can only happen when the client is no longer in an unsafe environment. There are no longer triggers present in the home that remind them of the trauma they are working through. Knowing one has a safe home to return to after sessions and has a reliable support system to turn to will aid in healing.

Will you be able to sit in the discomfort of the painful memories?

Part of the EMDR process is to stir up memories from the past we have worked so hard to avoid for all these years. Sitting in the discomfort and challenging oneself to tap into those emotions can be triggering; however, without this step, the healing process will not be effective. This is why establishing healthy coping skills and grounding techniques prior to engaging in EMDR therapy is so crucial.

Does your schedule allow for regular weekly sessions?

EMDR therapy is an 8-phase treatment approach, which means this intervention is comprehensive. It is important for clients to commit to the process and to their healing journey by attending weekly sessions, sometimes more frequently depending on therapist’s recommendations. Skipping sessions can interfere with the process and interrupt any growth or progress made.

In addition to the above prerequisites, EMDR therapy can be effective for a variety of conditions, including, but not limited to:

  • Anxiety
  • Depression
  • Complex trauma
  • Single-incident trauma
  • PTSD
  • Grief
  • Personality Disorders
  • Addictions
  • Fears & Phobias
  • Chronic Pain & Illness

Treatment Description

EMDR therapy focuses on three different time periods: the past, present, and future. The past is related to the disturbing memories; the present focuses on current distressing symptoms; and then developing positive core beliefs is aimed for future actions. These are broken down into an eight-phase treatment approach.

Phase 1: The EMDR therapist and client create a treatment plan and discuss potential memory targets that cause emotional distress.

Phase 2: The therapist will teach client grounding techniques and will also help the client create a “safe place,” which is used to handle emotional distress throughout the EMDR process.

Phase 3-6: During phases 3-6, the client chooses a positive cognition about self to replace the negative core belief. Periodically throughout these phases, body scans and emotional responses will be measured. Initially, the client is asked to focus on the memory, negative thought, and the body sensations while the therapist engages in bilateral stimulation. Once the client reports having zero emotional distress when visualizing the memory, the therapist will ask the client to switch their focus to the identified positive core belief.

Phase 7: This is the closing phase of the process. At this time, the therapist may chose to end the session with a grounding technique, such as guided imagery, meditation, or visiting the “safe place” established in Phase 2. The therapist will also ask the client to keep a log or a journal throughout the week to record any related material.

Phase 8: This phase is completed at the start of the next session. The therapist and client will explore whether or not the targeted memory is still causing emotional distress. If it is, then EMDR will continue starting at Phase 4. If the emotional distress is absent, then it is safe to continue onto the next traumatic memory.

EMDR therapy can be a great primary intervention; however, it can also be a great addition to talk therapy depending on the client’s personal needs. Check-in with your therapist to see what would be the best fit for your treatment plan.

For More Resources

EMDR Institute, INC. (2020). Retrieved from https://www.emdr.com/what-is-emdr/.

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Animal Assisted Therapy

What is Animal Assisted Therapy?

Animal Assisted Therapy is a therapeutic intervention used in collaboration with traditional talk therapy. This is an approach that incorporates animals into the therapeutic treatment plan. The animals, mostly dogs and horses, are specially trained to provide the ultimate comfort that enhances the benefits of traditional therapy. Having a furry friend in the session has many scientifically proven benefits, especially for individuals who suffer from PTSD or those who have experienced trauma.

Benefits

There are so many benefits of having a furry friend in session! For those of us who love animals, particularly dogs, it is quite clear why Animal Assisted Therapy (AAT) seems to be magical. However, it is actually scientifically proven that AAT is actually an excellent addition to the treatment approach.

Research has found AAT can have a positive impact on a person’s overall health, including mental, emotional, and physical. Here are just a few of the common health benefits of having a gentle companion in session:

  • Releases calming endorphins (oxytocin)
  • Lifts spirits and lessens depression
  • Provides comfort
  • Decreases anxiety
  • Encourages healthy communication
  • Reduces loneliness
  • Can improve social skills
  • Diminishes overall physical pain
  • Strengthens the bond between therapist and client

In addition to the mentioned benefits, the simple act of petting a dog has proven to release an automatic relaxation response. Because of this, clients have reported feeling calm enough to take a smaller dosage of their anti-anxiety/depressant medications, or stopping the medication all together (Guerin et al., 2005).

AAT + Trauma

Trauma can be defined as any event that causes significant distress. This event could have taken place years ago as a child or just yesterday as an adult. Trauma can range from bullying to sexual violence with varying symptoms and effects. Since trauma can look very different for everyone, it’s important to recognize the therapeutic treatment plan must be tailored to each person’s individual experience.

Incorporating Animal Assisted Therapy into the treatment plan has proven to decrease PTSD symptoms, as well as the overall effects of trauma. Most commonly, clients have reported “feeling safer” when an animal is in the room and that the idea of danger is no longer present. Even a gentle fluffball like Rogan can give the comfort of safety and stability, which can be a constant struggle when symptoms of flashbacks or recurring nightmares are an ongoing occurrence.

One main symptom of trauma can be feeling emotionally numb with difficulty making connections with others. Animals are a great way to help individuals make that healthy connection by sharing in a positive relationship. Dogs naturally release oxytocin which is a calming endorphin. This decreases major anxiety and allows the individual to feel more relaxed while engaging in therapy. Because of this, the bond between client and therapist is strengthened which is helpful in gaining trust and encourages the client to feel safer when processing traumatic memories (Guerin et al., 2005).

What to Expect with AAT?

Therapists incorporate their therapy dogs in many different ways. My approach is allowing Rogan as much flexibility in session as possible. He is a very curious pup and loves to get to know the clients. Rogan alternates from laying on a client’s lap to laying in his bed. Regardless, he is usually snoring. On occasion, we are able to take Rogan on a walk around the block. Fresh air can be a great way to minimize stress and for processing overwhelming thoughts so I like including this activity when the weather is appropriate. With this being said, the role of the therapy dog can certainly be discussed with the client as the treatment plan and goals are a collaborative approach.

References

Guerin, Noemie A., Kirkham, Allison C., & O’Haire, Marguerite E. (August 2015). Animal-Assisted Intervention for Trauma: A systematic literature review. Frontiers in Psychology, 6(1121). doi: 10.3389/fpsyg.2015.01121