Understanding the Ace Spectrum with Mental Health Support

Brittany Hautz, Licensed Professional Counselor

Queer Trauma Therapist in Pennsylvania

What is Asexuality?

Asexuality is defined as little to no sexual attraction to others. However, this does not imply that asexual individuals are uninterested in sexual activity. Instead, it means that they do not experience sexual attraction in the same way that allosexual (those who do experience sexual attraction) individuals do. Asexuality is a valid sexual orientation, just like heterosexuality, homosexuality, and bisexuality.

The Ace Spectrum

The ace spectrum includes a variety of identities, reflecting the complexity of human attraction. Here are a few basic terms to get started:

• Asexual: Individuals who experience little to no sexual attraction.

• Graysexual: Those who occasionally experience sexual attraction under specific circumstances.

• Demisexual: Individuals who only feel sexual attraction after forming a strong emotional bond.

• Allosexual: A term for those who experience sexual attraction.

• Aromantic: People who experience little to no romantic attraction, which can overlap with asexuality.

The Importance of Community

For many in the LGBTQIA+ community is vital, and that includes people on the ace spectrum. Online platforms and social media have fostered connections among asexual individuals, providing spaces for sharing experiences and finding support. Visibility is crucial; when asexuality is represented in media and public discourse, it helps challenge misconceptions and promote understanding.

Resources for Exploring Identities

As a mental health therapist, I wanted to share a few tools that have been helpful when working with folx as they explore identities.

1. The Kinsey Scale

The Kinsey Scale is a linear scale that ranges from 0 (exclusively heterosexual) to 6 (exclusively homosexual), with various degrees of bisexuality in between. It highlights that sexual orientation is not binary, allowing for a more nuanced understanding of attraction, including asexuality.

2. The Klein Sexual Orientation Grid

The Klein Grid expands on the Kinsey Scale by considering different dimensions of sexuality, such as attraction, behavior, and identity over time; multiple linear scales. This tool can help individuals reflect on their experiences and understand the fluidity and complexity of sexual orientation.

3. The Gender and Sexual Orientation Galaxies

My favorite visual aid yet! These educational frameworks configure the complexity of gender and sexual identities as galaxies, illustrating that there are many diverse paths and intersections within these identities. They emphasize that people can belong to multiple identities and that these identities can evolve over time.

The Future of Asexual Visibility

As societal understanding of asexuality evolves, the importance of education and representation becomes increasingly clear. Media representation has improved, with shows featuring asexual characters that normalize the conversation around asexuality. Advocacy groups play a crucial role in promoting awareness and fighting for representation. Check out The Ace and Aro Advocacy Project!

Looking for support?

The ace spectrum is a vital component of human sexuality that deserves recognition and respect. Working with a queer-affirming and/or queer-identifying therapist can be incredibly beneficial, offering support and guidance in navigating experiences related to identity and relationships. These professionals can provide an open and expansive space for exploration and self-advocacy.

If you’re in Pennsylvania and seeking counseling, consider working with me! I am a Certified Brainspotting therapist who can guide you through this transformative process with somatic specialty services. Explore my website to learn more here!

Managing Triggers with a Certified Brainspotting Therapist in Pennsylvania

Brittany Hautz, Licensed Professional Counselor

Certified Brainspotting Therapist and Trauma Specialist in Pennsylvania

Resourcing Internally with Grounding Techniques: Managing Triggers in Specialty Trauma Counseling with a Certified Brainspotting Therapist in Pennsylvania

In somatic trauma counseling, particularly when using specialized methods such as Brainspotting, managing triggers is an essential part of the healing process. Triggers can make day-to-day life feel overwhelming, and resourcing internally helps individuals stay anchored in the present. Let’s explore how internal resourcing aids in managing triggers, and effective grounding techniques that support trauma therapy with a Certified Brainspotting Therapist in Pennsylvania.

Understanding Trauma and Triggers

Trauma can result from both single events, like an accident, and prolonged situations, such as neglect or abuse. These experiences often leave deep imprints, causing us to react to certain stimuli, or triggers, in ways that feel overwhelming. Triggers can vary widely—from sensory stimuli like sounds or smells to emotional responses and relational dynamics—and provoke reactions that mimic the "fight, flight, freeze, or fawn" responses.

The Importance of Internal Resourcing

Internal resourcing involves creating mental or emotional "safe spaces" where we can turn during moments of distress. In trauma therapy, particularly Brainspotting, these skills help clients stay connected to the present and manage overwhelming emotions. Think of it like a “tether” to the here and now. Grounding techniques not only help clients process trauma in therapy but also serve as vital tools for managing triggers and triggering in daily life.

The Role of a Certified Brainspotting Therapist in Pennsylvania

Brainspotting, developed by Dr. David Grand, is a focused approach to trauma treatment that connects brain and body. By guiding clients to specific "brainspots" through eye positions, therapists help access and release trauma stored deep in the brain. This work can stir intense emotional responses, and certified Brainspotting therapists teach grounding techniques to manage these emotions, ensuring clients feel safe and in control during this specialty therapy.

Grounding Techniques for Managing Triggers

Grounding techniques are essential to somatic trauma counseling, offering ways to stay present and regulate emotional responses. Here are several grounding techniques commonly used in therapy and daily life:

1. Body Awareness and Sensory Grounding

Trauma can create a disconnection between mind, brain, and body, and sensory grounding helps restore this connection by focusing on physical sensations.

• Five Senses Exercise: Focus on identifying five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This anchors you in the present moment by engaging all your senses.

  • 5-4-3-2-1

• Body Scan: Slowly scan your body for tension, starting from your head and moving downward. This helps release stress while increasing body awareness.

  • Take a deep breath in, and release the tension as you breathe out

These techniques shift focus from overwhelming thoughts to physical sensations, helping ground you in the present.

2. Breath-work

Breath-work helps regulate the body’s stress response, which can become heightened during triggering moments.

• Box Breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four counts. This technique calms the nervous system and brings attention to the rhythm of your breath.

  • 4-4-4-4

• Diaphragmatic Breathing: Focus on breathing deeply into the diaphragm, rather than the chest. This type of breathing activates the parasympathetic nervous system, which induces relaxation.

  • Your belly should expand like a balloon.

Breath-work is especially useful during somatic therapy to manage intense emotions in real-time.

3. Visualization Techniques

Visualization exercises help to mentally create safe spaces or calming scenarios.

• Safe Place Visualization: Imagine a place where you feel the most safe. Focus on the sensory details of this place—what you see, hear, smell, and feel. Return to this mental space during distress to calm your mind and body.

• Shielding Visualization: Imagine a protective barrier around you, like a bubble or shield, that keeps out negative thoughts or emotions.

These techniques allow you to create a mental retreat when external stimuli become overwhelming, supporting mindfulness.

4. Grounding Objects

Physical objects can serve as powerful grounding tools, helping you stay connected to the present.

• Tactile Objects: Items like a smooth stone or fidget toy with interesting textures can help redirect attention to the present moment through touch.

• Personal Items: Carrying an object with personal significance, like a piece of jewelry or a photograph, can also offer comfort and grounding during triggering moments.

Having a grounding object with you can help manage triggers anytime, anywhere.

The Integration of Grounding Techniques and Brainspotting Therapy

Grounding techniques and Brainspotting therapy complement each other, as both help manage emotional responses while processing trauma. Brainspotting directly accesses stored trauma by focusing on brain-body connections. By identifying specific eye positions that reveal emotional tension, therapists guide clients toward healing. However, the emotional intensity of this work can bring up emotions and sensations, and grounding techniques provide clients with the tools to manage these moments in a safer, intentional way.

For example, a Brainspotting therapist may use "outside windows" during sessions, guiding clients to focus on an external object, such as a pointer, to access brainspots related to trauma. Grounding techniques keep the client connected to the present while processing these whatever emotions or sensations that come up.

Using Grounding Techniques Outside of Therapy

Grounding techniques extend beyond therapy sessions and are essential in managing triggers in daily life. Triggers can arise at any time. By practicing grounding techniques regularly, we can develop resilience and become more adept at calming our nervous systems when triggered. This not only helps manage stress but also creates a sense of empowerment and increases mindful awareness.

Daily practice of grounding techniques builds a strong foundation for emotional regulation. Over time, the mind and body become more practiced at returning to a state of calm and connection after triggering events, which helps to reduce the overall impact of trauma triggers.

Empowering Yourself Through Grounding

Grounding techniques offer an accessible way to manage triggers and navigate the emotions and sensations that arise during Brainspotting therapy. By learning to resource internally, individuals empower themselves to stay present, calm their nervous systems, and effectively manage their emotional responses. Whether through body awareness, breath-work, visualization, or grounding objects, these techniques are a powerful part of healing trauma.

If you’re in Pennsylvania and seeking trauma counseling, consider working with me, a certified Brainspotting therapist who can guide you through this transformative process. With the right support and grounding tools, healing from trauma becomes not only possible but empowering. Explore my website to learn more here!

Preparing for Specialty Trauma Therapy: Key Insights from Anchored and Brainspotting

Brittany of Hautz Counseling, Certified Brainspotting Therapist

Why Prepare for Specialty Trauma Therapy?

Specialty trauma therapies differ from traditional talk therapy in significant ways. While talk therapy often focuses on processing thoughts and emotions, trauma therapy targets the somatic, body-based responses to trauma, which can manifest as physical tension, emotional overwhelm, or dissociation. Preparing yourself for this work requires an understanding of how trauma is stored in the body and how therapeutic modalities like Brainspotting work to release it.

Gathering resources before starting trauma therapy can be incredibly empowering. Educational tools, self-help techniques, and trauma-focused reading materials will help you better understand your body’s response to trauma and give you practical strategies to regulate emotions before, during, and after therapy sessions.

Gathering Resources

Before diving into therapy, consider gathering resources that can enhance your understanding of trauma and healing. These resources can take various forms:

• Educational Materials: Watch videos, listen to podcasts, or read articles that explain trauma and nervous system regulation.

• Support Systems: Join trauma-informed support groups or online communities that can provide insight, shared experiences, and encouragement.

• Journaling Tools: Reflecting on your self through journaling can help you process emotions and track your progress over time.

However, two of the most impactful resources you can engage with are books specifically designed to explain the nervous system’s role in trauma and introduce the techniques you will encounter in therapy. Anchored by Deb Dana and Brainspotting by David Grand are highly recommended for this purpose.

Book #1: Anchored by Deb Dana

Summary of Anchored

Anchored: How to Befriend Your Nervous System Using Polyvagal Theory is a foundational text for anyone preparing for trauma therapy. Deb Dana, a leading expert in Polyvagal Theory, breaks down how the nervous system reacts to stress, trauma, and everyday challenges. She explains how trauma disrupts our ability to shift between different states of arousal (fight/flight, freeze/fawn, and connection/safety) and offers practical exercises to help regain nervous system balance.

Dana simplifies the complex world of the nervous system into three key states:

1. Ventral Vagal (Safety and Connection): A state of calmness, connection, and engagement.

2. Sympathetic (Fight or Flight): The response to perceived danger, leading to anxiety, stress, and hypervigilance.

3. Dorsal Vagal (Shutdown or Freeze): A protective mechanism in which the body shuts down in response to overwhelming danger, leading to feelings of numbness or disconnection.

Dana’s book emphasizes building self-awareness of these states and learning how to move toward a more regulated, ventral vagal state. By practicing her suggested exercises, readers learn to recognize when they’re dysregulated and apply tools to bring themselves back to a sense of safety.

Why It’s Essential for Trauma Therapy Preparation

Anchored is essential reading for trauma therapy because it provides the tools to regulate your nervous system, which is often over-activated by trauma. Understanding how trauma affects your nervous system also empowers you to recognize your triggers and triggering, and begin practicing self-regulation before therapy even begins.

The practical exercises and techniques Dana outlines can be applied in everyday life, helping you build resilience and a deeper sense of safety before delving into trauma work. This preparation makes it easier to engage with somatic therapies like Brainspotting, where your body’s responses are crucial to the therapeutic process.

Book #2: Brainspotting by David Grand

Summary of Brainspotting

Brainspotting: The Revolutionary New Therapy for Rapid and Effective Change by David Grand explains the Brainspotting technique, a powerful approach to trauma therapy that helps individuals access and release stored trauma by focusing on specific “brainspots” in the visual field. A brainspot is a position in a person’s field of vision that correlates with areas of emotional significance in the brain.

Grand explains how trauma gets stored in the subcortical areas of the brain, where traditional talk therapy may not reach. Brainspotting accesses stuck pain points and emotions by focusing on certain eye positions, which helps to unlock and process unresolved trauma. The technique combines the power of the brain’s natural self-healing mechanisms with the guidance of a trained therapist, making it a highly effective modality for trauma recovery.

The book highlights the concept of dual attunement, which refers to the client’s attunement to their internal experience and the therapist’s attunement to the client’s process. This framework ensures that the client feels supported and safe while processing deep emotions and trauma.

Why It’s Essential for Trauma Therapy Preparation

Reading Brainspotting before starting therapy gives you a solid understanding of what to expect from the technique and how it works. Knowing the science behind Brainspotting can reduce any fear or anxiety you may have about trying a new therapy. The book explains how and why Brainspotting accesses data stored in the brain’s deeper regions, helping you feel more confident and prepared to engage with the process.

Brainspotting also encourages you to pay attention to the bodily sensations that arise during therapy, which aligns with other somatic-based therapies like EMDR or Somatic Experiencing. This practice will help you better understand how trauma manifests physically and how to release it in therapy. By familiarizing yourself with the method, you’ll enter sessions with a clearer sense of how to collaborate with your therapist and make the most of your therapy experience.

So why prepare for Brainspotting?

Preparing for specialty trauma therapy is a crucial step in your healing journey. By gathering resources, building self-awareness, and engaging with preparatory reading like Anchored by Deb Dana and Brainspotting by David Grand, you can enter therapy with the knowledge, skills, and confidence needed to make the most of the process. Both books provide valuable insights into how trauma affects the nervous system and offer practical tools to help you regulate your body’s response to stress and trauma.

With the right preparation, you can feel more empowered and ready to engage deeply in trauma therapy, setting yourself up for a transformative healing experience.

To learn more about our specialty trauma services available across the state of Pennsylvania, please explore our website!

LGBTQIA+ Affirming Mental Health Therapists in Pennsylvania

Sharing my top referral sources for both generalist and specialty individual counseling services in Pittsburgh, Pennsylvania for my LGBTQIA+ Queer Community. I have included myself on the list as well, since I provide specialty somatic services and Brainspotting Therapy. Many of these providers offer TeleHealth services, which means individuals across the state of Pennsylvania can gain access.

1. Persad Center

The Persad Center is one of the oldest LGBTQ+ mental health and wellness organizations in the country. They provide counseling, psychiatric services, and support groups for LGBTQ+ individuals and their families.

• Website: Persad Center

• Services: Individual therapy, group therapy, psychiatric services, support groups, personal training/gym

2. Hautz Counseling

Hautz Counseling offers specialized therapy services for LGBTQ+ individuals in Pittsburgh, Philadelphia, and across the state via TeleHealth. They provide affirming therapy that supports Queer and Neurodivergent clientele seeking re-processing work, and expansion work.

• Website: Hautz Counseling

• Services: LGBTQ+ counseling, Brainspotting therapy

3. Noderer Counseling

Noderer Counseling offers therapy services that are LGBTQ+ affirming, focusing on the needs of individuals within the community. They emphasize creating a safe space for all clients.

• Website: Noderer Counseling

• Services: Individual therapy, LGBTQ+ counseling.

4. Let’s Talk Solutions

Let’s Talk Solutions is a private practice that offers LGBTQ+ affirmative therapy, focusing on creating a supportive and inclusive environment for clients.

• Website: Let’s Talk Solutions

• Services: Individual therapy, LGBTQ+ counseling

5. Becoming Through Sound

Becoming Through Sound provides a unique approach to mental health, integrating Music therapy with traditional therapy techniques. Their services are LGBTQ+ inclusive and affirming including gender affirming voicework

• Website: Becoming Through Sound

• Services: Music therapy, individual therapy, LGBTQ+ counseling

6. Constellate Patchwork Counseling

Constellate Patchwork Counseling offers therapy services with a focus on LGBTQ+ individuals, particularly those navigating complex identities and experiences.

• Website: Constellate Patchwork Counseling

• Services: Individual therapy, LGBTQ+ counseling

7. Michael Stephens PhD LPC Counseling Services PC

Michael Stephens, and his group, provides therapy services for LGBTQ+ individuals and families. They focus on creating an affirming and supportive environment for all clients. Explore Narrative Therapy and more with this group.

• Website: Michael Stephens Counseling

• Services: Individual therapy, LGBTQ+ counseling

8. Congruent Relationships Counseling and Wellness

Congruent Relationships Counseling and Wellness offers specialized therapy services that focus on relationships, including those within the LGBTQ+ community. They emphasize creating a supportive and affirming environment for all clients.

• Website: Congruent Relationships Counseling and Wellness

• Services: Individual therapy, relationship counseling, LGBTQ+ counseling

9. Jodie McGovern LPC

Jodie McGovern LPC provides counseling services with a focus on LGBTQ+ clients. Jodie offers a safe and supportive environment for individuals to explore their identities and experiences. EMDR and Yoga.

• Website: Jodie McGovern LPC

• Services: Individual therapy, LGBTQ+ counseling, group experiences

10. Debbie Wilkinson LPC

Debbie Wilkinson LPC offers specialized counseling services for LGBTQ+ individuals, focusing on creating a supportive and affirming therapeutic environment.

• Website: Debbie Wilkinson LPC

• Services: Individual therapy, LGBTQ+ counseling

These resources provide a comprehensive array of services tailored to the needs of the LGBTQ+ community in Pittsburgh, ensuring that individuals can access affirming and supportive mental health care.

Supporting Your Loved One: Resources for Family Members of Transgender People in Pennsylvania

Navigating the journey of supporting a transgender family member can be both rewarding and challenging. In Pennsylvania, there are numerous resources available to help family members educate themselves, find community support, and advocate for their loved ones. Below, we outline some of the key resources and organizations that can offer guidance and support.

1. PFLAG (Parents, Families, and Friends of Lesbians and Gays) Pennsylvania Chapters

PFLAG is one of the most well-known organizations offering support to families of LGBTQ+ individuals. In Pennsylvania, there are several local PFLAG chapters where you can attend meetings, access resources, and connect with other families going through similar experiences. These groups provide a safe and supportive environment to discuss your feelings, ask questions, and learn how to best support your transgender loved one.

• Philadelphia Chapter: PFLAG Philadelphia

• Pittsburgh Chapter: PFLAG Pittsburgh

2. Transgender Legal Defense & Education Fund (TLDEF)

Navigating legal issues can be a significant concern for transgender individuals and their families. TLDEF provides legal resources, education, and pro bono legal services to transgender people and their families. Their Name Change Project, for instance, assists transgender individuals with the legal name change process, which is often a key step in their transition.

• Website: Transgender Legal Defense & Education Fund

3. Gender Spectrum

Although not Pennsylvania-specific, Gender Spectrum offers comprehensive resources for families of transgender youth. Their website includes educational materials, support groups, and online consultations to help families understand gender identity and navigate their child’s transition. The organization also provides resources tailored for schools and other institutions to create more inclusive environments.

• Website: Gender Spectrum

4. TransFamily Support Services

TransFamily Support Services is another national organization that provides a wealth of resources for families, including those in Pennsylvania. They offer personalized support, including coaching for parents, assistance with navigating the medical and legal aspects of transition, and connections to other families and local resources.

• Website: TransFamily Support Services

5. Pennsylvania LGBTQ+ Centers

Many cities in Pennsylvania have LGBTQ+ community centers that offer support groups, counseling, and resources specifically for families of transgender individuals. These centers often host events, workshops, and advocacy opportunities that can help you become more involved in the community and better support your loved one.

• The William Way LGBT Community Center (Philadelphia): William Way Center

• Persad Center (Pittsburgh): Persad Center

• Central Outreach Wellness Center (Pittsburgh): Offers a variety of services, including support for transgender individuals and their families. Central Outreach Wellness Center

• Mazzoni Center (Philadelphia): Provides health care, legal services, and support for the LGBTQ+ community, including transgender individuals and their families. Mazzoni Center

6. Mental Health Resources

Supporting a transgender family member can sometimes trigger stress, and seeking mental health support can be beneficial. Pennsylvania has numerous LGBTQ+-affirming therapists and counselors who specialize in working with families of transgender individuals. Below are some specific resources for those in Pittsburgh and Philadelphia:

• Pittsburgh Therapy Project: Offers therapy services with a focus on LGBTQ+ issues, including support for transgender individuals and their families. Pittsburgh Therapy Project

• Therapy Center of Philadelphia: Provides feminist and LGBTQ+ affirmative therapy, including services for families of transgender individuals. Therapy Center of Philadelphia

7. Educational Workshops and Conferences

Throughout the year, various organizations in Pennsylvania host workshops, seminars, and conferences focused on transgender issues. These events are great opportunities to learn from experts, connect with other families, and stay informed about the latest in transgender advocacy and rights.

• Keystone Conference: An annual event in Harrisburg, Pennsylvania, offering a wide range of workshops and social activities for transgender people and their families. Keystone Conference

Supporting a transgender family member is a journey that comes with its own unique set of challenges and rewards. By tapping into these resources, you can build a strong foundation of knowledge, connect with a supportive community, and become an effective advocate for your loved one. Pennsylvania offers a rich network of support, ensuring that no family has to navigate this path alone.

Exploring Bodyspotting in Brainspotting

Exploring Bodyspotting in Brainspotting: Somatic Healing for Depth Work in Mental Health Counseling

Brainspotting (BSP) is an advanced therapeutic modality designed to access and resolve trauma by targeting specific eye positions in the visual field, or "brainspots," that correlate with unprocessed experiences. While Brainspotting primarily focuses on the brain’s capacity to process trauma, an integral yet often under-discussed aspect of this approach is "bodyspotting." This component emphasizes the body's role in storing and processing difficult or traumatic experiences, offering a holistic, body-mind pathway to healing.

Understanding Brainspotting

Before diving into bodyspotting, it’s important to grasp the fundamentals of Brainspotting itself. Developed by Dr. David Grand in 2003, Brainspotting is grounded in the understanding that trauma is often stored and stuck in the subcortical brain, an area beyond our conscious awareness. By identifying brainspots—specific eye positions that correlate with the activation of traumatic narrative or body memory—therapists can help clients access, process, and release these deeply embedded experiences, sensations, emotions, or pain.

Brainspotting is often compared to other somatic therapies like EMDR (Eye Movement Desensitization and Reprocessing), but it offers a more flexible, client-led approach. The therapist holds an attuned presence and helps the client tune into their internal experiences while allowing the brain and body’s natural healing mechanisms to support the therapeutic process.

What is Bodyspotting?

Bodyspotting, as one of many “set ups” within Brainspotting, emphasizes the interconnectedness of the mind and body in trauma storage and healing. In essence, bodyspotting involves identifying and working with specific areas of the body where trauma may be held. This approach acknowledges that trauma is not just a psychological or neurological experience but is also deeply somatic. If someone has experienced a medical trauma of some kind, this set up may be utilized to support with healing.

Trauma often manifests in the body through tension, pain, or other physical symptoms. These sensations are not just random; they are the body’s way of communicating unresolved emotional experiences. By paying attention to these physical cues, therapists can help clients access and process trauma that might not be accessible through cognitive or verbal means alone.

The Role of the Body in Trauma

The body and mind are intricately linked - our brain is within our body. Our body sends cues to our brain all day. The somatic experiences of trauma—such as a racing heart, shallow breathing, or muscle tension—are often the body’s response to perceived threats. These responses are encoded in the body’s memory and can be triggered by reminders of the original traumatic event, even if the person is not consciously aware of them.

Bodyspotting recognizes these somatic markers as gateways to healing. By directing attention to specific bodily sensations during a Brainspotting session, therapists can help clients tap into the underlying cues and content associated with those sensations. This process can bring unconscious material into conscious awareness, allowing for deeper processing and resolution.

How Bodyspotting Works in Practice

During a bodyspotting session, the therapist will often guide the client to focus on a particular area of the body where they feel tension, discomfort, or other sensations. This could be a tightness in the chest, a knot in the stomach, or even a sense of numbness in the limbs. The therapist will then help the client maintain focus on this bodily sensation while also using the Brainspotting technique of locating an eye position that resonates with the sensation.

This dual focus—on both the body and the brainspot—creates a powerful synergy. The client may experience a range of emotions, memories, or physical sensations as the body and brain work together to process and release the information tied to the trauma that is no longer necessary for healthy adaptation and striving, while properly storing the information you need to continue on in the world and thrive. The therapist’s role is to provide a mindful, attuned presence, helping the client stay with the process and facilitating the body’s natural healing response.

The Benefits of Bodyspotting

Bodyspotting offers several unique benefits in the context of trauma therapy:

1. Deeper Access to Trauma: By focusing on the body, clients can access trauma that may not be reachable through traditional talk therapy. This is especially beneficial for individuals who have difficulty verbalizing their experiences or who have experienced preverbal trauma.

2. Holistic Healing: Bodyspotting addresses the full spectrum of trauma’s impact, integrating both the psychological and physical aspects of healing. This leads to more comprehensive and lasting outcomes.

3. Empowerment Through Self-Awareness: As clients become more attuned to their bodily sensations and the emotions they represent, they gain greater self-awareness and empowerment. This can lead to increased resilience and a stronger sense of agency in their healing journey.

4. Reduction of Physical Symptoms: Many clients report a reduction in physical symptoms associated with trauma, such as chronic pain or tension, after engaging in bodyspotting. This can enhance overall well-being and quality of life.

Bodyspotting in Brainspotting is a powerful tool for healing that honors the profound connection between mind and body. By focusing on the body’s somatic experience of trauma, this approach offers a deeper, more holistic pathway to resolving the impact of traumatic events. Whether used as a standalone technique or integrated into a broader therapeutic approach, bodyspotting has the potential to unlock new levels of healing and transformation for those on the path to recovery.

To learn more about Somatic Therapy in Pennsylvania, check out more of our Blog, or inquire about Brainspotting Therapy with our Certified Specialist!

Coping with Trauma Triggers: Rainbow Grounding

Using Rainbow Grounding

Experiencing trauma triggers can be overwhelming, but grounding techniques can provide a practical way to manage these moments and come back to yourself. "Rainbow Grounding” is a sensory-based method that combines mindfulness with a focus on colors to help bring your awareness back to the present moment.

By focusing on finding and identifying different colors in your environment, you can redirect your mind from distressing thoughts and feelings to something concrete and tangible.

Steps to Practice Rainbow Grounding

1. Find a Safe Space: When you feel a trauma trigger coming on, find a place where you feel safer and can focus without interruptions.

2. Take Deep Breaths: Begin by noticing your breath. Inhale through your nose and exhale through your mouth. Slowing your breath can help to calm your nervous system and prepares you for the grounding exercise.

3. Focus on Colors: Look around your environment and identify objects that represent each color of the rainbow. Start with red and work your way through to violet. For example:

   • Red: A book cover, a piece of clothing, or a flower.

   • Orange: A fruit, a toy, or a piece of art.

   • Yellow: A lamp, a mug, or a piece of fabric.

   • Green: A plant, a cushion, or a piece of jewelry.

   • Blue: A piece of paper, a painting, or the sky outside.

   • Indigo: A curtain, a notebook, or a scarf.

   • Violet: A poster, a pen, or a piece of decoration.

4. Engage Your Senses: As you identify each color, try to engage as many senses as possible. Notice the texture, smell, or sound associated with the object. This multi-sensory engagement helps to deepen the grounding effect. The goal is to decrease the activation you are experiencing, even if it’s only a little bit, it will help you re-engage with yourself and your thinking brain so that you can decide what you would like to do next.

5. Reflect on the Experience: After completing the exercise, take a moment to reflect on how you feel. Notice any changes in your body or mind. You might find that you feel more present, calmer, and centered.

Benefits of Rainbow Grounding

• Immediate Relief: Rainbow Grounding can provide quick relief from intense emotions by redirecting your focus to something neutral and manageable.

• Enhanced Mindfulness: This technique encourages mindfulness by bringing your awareness to the present moment and the details of your surroundings.

• Accessible Anywhere: You can practice Rainbow Grounding anywhere, making it a versatile tool for managing triggers in different settings.

• Non-Invasive: Unlike some coping strategies, Rainbow Grounding is non-invasive and can be done discreetly, making it suitable for public or social situations.

Tips for Success

• Practice Regularly: Like any skill, grounding techniques improve with regular practice. Try to incorporate Rainbow Grounding into your daily routine, even when you’re not triggered.

• Combine with Other Techniques: Rainbow Grounding can be combined with other grounding techniques, such as the 5-4-3-2-1 method, box breathing, or progressive muscle relaxation.

• Personalize the Experience: Make the exercise your own by choosing colors or objects that have personal significance and bring you comfort.

Rainbow Grounding is a powerful and versatile tool for coping with trauma triggers. By focusing on the colors of the rainbow and engaging your senses, you can anchor yourself in the present moment and regain a sense of regulation. With practice, this technique can become an invaluable part of your coping toolkit, helping you navigate through challenging moments with greater ease and resilience.

To learn more coping strategies, check out more of our Blog, or inquire about Brainspotting Therapy with our Trauma Specialist!

Can you have PTSD and OCD? What do I do about it?

Understanding Co-Occurring OCD and PTSD

Obsessive-Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD) often coexist, meaning that they occur together. This presents unique challenge in treatment, and often requires finding a specialist who has experience in integrated, advanced modalities. While OCD is characterized by intrusive thoughts and compulsions, PTSD stems from trauma exposure, leading to symptoms like flashbacks and hypervigilance. Despite differences, they share features like heightened anxiety, and racing thoughts.

Diagnosing co-occurring OCD and PTSD can be complex due to overlapping symptoms, but there are modalities that can support in healing with a specialized clinician. Exposure and Response Prevention (ERP) helps manage OCD by breaking the cycle of obsession and compulsion. Additionally, Brainspotting, an advanced therapeutic approach harnessing the brain and body’s healing capabilities, addresses PTSD symptoms by resolving traumatic memories. You might work with a trauma specialist and OCD specialist separately, or find a clinician that specializes in both!

I am a trauma specialist, so while I can support in exploring OCD as a co-occurring diagnosis, I do refer folx out for ERP treatment.

I also like to provide information on support groups and psychoeducation as they play crucial roles in navigating dual diagnoses, fostering community and validation. You might also consider cultivating self-compassion as it is vital for resilience and recovery. I’ve included a guided meditation here that can help to develop and strengthen this skill.

Self-Compassion Guided Meditation

Take a moment to find a comfortable position, either seated or lying down, where you feel relaxed yet alert. Close your eyes gently and begin by bringing your attention to your breath. Notice the natural rhythm of your breathing, the rise and fall of your chest or abdomen.

Now, as you continue to breathe, bring your awareness to any areas of tension or discomfort in your body. With each exhale, imagine releasing any tension, allowing your body to soften and relax.

Now, bring to mind a moment of struggle or difficulty you've experienced recently, whether related to your OCD, PTSD, or any other aspect of your life. Notice the emotions that arise, without judgment or criticism.

As you hold this experience in your mind, gently repeat the following phrases to yourself:

• "May I be kind to myself in this moment of suffering."

• "May I offer myself the same compassion I would offer to a loved one."

• "May I remember that I am worthy of love and understanding, just as I am."

Continue to breathe deeply and repeat these phrases, allowing yourself to fully receive the warmth and kindness they offer. If your mind wanders or becomes distracted, simply return your focus to your breath and the words of self-compassion.

After a few moments, gradually bring your awareness back to the present moment. Notice how you feel, both physically and emotionally, after practicing self-compassion. When you're ready, gently open your eyes.

Remember, self-compassion is a practice and skill, and it's okay to start wherever you are. With time and patience, cultivating self-compassion can become a powerful tool for navigating the challenges of OCD and PTSD with greater resilience and kindness towards yourself.

Explore our main page to inquire about Brainspotting Therapy for treatment of trauma.

Unlocking Potential with a Certified Brainspotting Therapist

Unlocking the Mind's Potential: The Role of a Certified Brainspotting Specialist

In the quest for mental and emotional well-being, traditional, stage 1 trauma therapies often rely on verbal communication to navigate the intricate pathways of the mind. However, for some, words alone may not be enough to access deeper layers of unprocessed trauma, anxiety, or dissociation. This is where Brainspotting, a stage 2 therapy, offers a resourced approach to healing that goes beyond traditional talk therapy.

So, what exactly does it mean to see a Certified Brainspotting Practitioner?

Understanding Brainspotting

Brainspotting, developed by Dr. David Grand in 2003, is a therapeutic technique grounded in the concept that “where we look affects how we feel.” Unlike traditional stage 1 therapies, which primarily engage the verbal centers of the brain, Brainspotting delves into the brain-body connection, tapping into the body's innate capacity to process and release trauma.

The Role of a Certified Practitioner

Certified Brainspotting Practitioners undergo rigorous training and supervision to master this innovative approach. They possess a deep understanding of neurobiology, trauma theory, and the intricate interplay between the mind and body. Their expertise allows them to create an open and supportive environment where clients can explore their inner landscape without judgment or pressure.

The Brainspotting Experience

When working with a Certified Brainspotting Practitioner, clients are guided to identify "brainspots," specific eye positions that correlate with areas of stored trauma or emotional distress. By focusing attention on these spots while simultaneously scanning the body for data and information, clients can access and process deeply rooted issues that may have previously eluded verbal exploration.

The Benefits

The benefits of Brainspotting extend far beyond traditional therapies because it is a Specialty Approach. By accessing the brain's natural capacity for healing, clients often report profound shifts in their emotional well-being, enhanced self-awareness, and a newfound sense of empowerment and safety from within. Brainspotting can be particularly effective for individuals struggling with trauma, anxiety, depression, panic, and dissociation.

Seeing a Certified Brainspotting Practitioner isn't just about seeking therapy; it's about embarking on a journey of self-discovery and transformation. It's about embracing a brain-body approach to healing the Whole Self that honors the complex interplay between the mind, body, and spirit. So, if you're ready to unlock the hidden potential within your Self, consider taking the leap into Brainspotting therapy and discover the profound healing that awaits.

Visit the Home Page on our website to Inquire.

Finding your Anchor Point: Resourcing with Brainspotting

In the vast ocean of our consciousness, there are waves of emotions, memories, and experiences constantly ebbing and flowing. Sometimes, amidst the tumultuous waters of our minds, we find ourselves adrift, searching for stability and grounding. In moments like these, discovering an anchor point becomes essential—a focal point that provides stability and guidance amidst the chaos. Enter Brainspotting, a therapeutic approach that offers a unique and powerful method for finding and harnessing this anchor point within ourselves.

Understanding Brainspotting

Developed by Dr. David Grand in 2003, Brainspotting is a therapeutic technique that integrates elements of neuroscience, mindfulness, and traditional talk therapy to access and process deep-seated emotional and psychological wounds. Unlike traditional talk therapy, which primarily focuses on verbal communication, Brainspotting delves into the body's physiological responses and utilizes the concept of "brainspots" to access and release unresolved trauma and distress.

What are Brainspots?

In Brainspotting, a "brainspot" refers to a specific eye position that correlates with the activation of a particular neural network associated with emotional or somatic experiences. These brainspots can indicate areas of unresolved trauma or emotional distress stored within the brain and body. By locating and focusing on these brainspots, individuals can access and process these underlying issues, leading to healing and emotional release.

What is an Anchor Point?

Central to the Brainspotting process is the concept of the "anchor point." An anchor point is a resource or internal reference that provides stability and grounding during the therapeutic journey. It serves as a safe haven amidst the storm, allowing individuals to navigate through challenging emotions and memories with greater resilience and clarity.

Finding your anchor point in Brainspotting involves identifying a sensory or emotional experience that evokes feelings of safety, comfort, or strength. This could be a memory of a supportive loved one, a mental place of tranquility, or even a physical sensation in your body that is warm or relaxed. The key is to discover what resonates most deeply with you and cultivates a sense of stability and security within.

The Role of the Therapist

In the Brainspotting process, the therapist plays a crucial role in guiding individuals towards their anchor point and supporting them through the exploration of challenging emotions and memories. Through attuned presence and compassionate listening, the therapist creates a safe and nurturing environment for clients to delve into their inner landscape and unearth hidden sources of resilience and healing.

3 Steps to Finding Your Anchor Point in Brainspotting

1. Exploration of Sensory and Emotional Experiences: Begin by exploring various sensory and emotional experiences that evoke feelings of safety, comfort, or strength within you. This exploration may involve reflecting on past memories, identifying places or activities that bring you joy and tranquility, or tuning into physical sensations associated with relaxation and grounding in your body. For some this is the tailbone, others their feet, anywhere that is free of tension or stress. Take time to connect with these experiences on a deeper level, paying attention to how they make you feel both mentally and physically.

2. Observation of Body Sensations and Responses: As you explore different sensory and emotional experiences, pay close attention to your body's responses. Notice any subtle shifts or sensations that arise when you focus on specific memories, places, or sensations. These bodily cues can serve as valuable indicators of resonance with your anchor point. Trust your intuition and follow the sensations that lead you towards a sense of calmness, centeredness, or empowerment.

3. Integration and Practice: Once you have identified a potential anchor point, take deliberate steps to integrate it into your daily life and therapeutic practice. Engage in mindfulness exercises or visualization techniques that allow you to reconnect with your anchor point regularly. Practice grounding techniques that incorporate your anchor point, such as deep breathing, progressive muscle relaxation, or guided imagery. Over time, your anchor point will become a familiar and reliable Resource that you can call upon whenever you need support or guidance in navigating through challenging emotions and experiences.

Resourcing with your Anchor Point

In the journey of self-discovery and healing, finding an anchor point is akin to discovering a guiding star amidst the darkness—a source of light and direction that leads us towards wholeness and integration. Through the transformative power of Brainspotting, individuals can uncover their anchor point and harness its innate strength to navigate through life's challenges with resilience, grace, and inner strength.

Why Gusto Might Not Be the Best Payroll for Your Solo Private Practice

Hey Therapist,

Running a solo private practice as a therapist is already a challenge in itself. From managing your caseload to maintaining your charts, the administrative tasks can often feel like a juggling act. And when it comes to payroll, the complexity only seems to amplify. Many therapists, in an attempt to streamline their financial processes, turn to third-party payroll services recommended by, or provided through, their accountants. But is this always the best approach?

Let's consider the typical scenario: your accountant suggests outsourcing your payroll to a third-party service to alleviate some of your administrative burden. Sounds like a reasonable solution, right? Well, not necessarily. While these services promise convenience and efficiency, they often come at a hefty cost and can introduce additional stress into your already busy life.

Now, you might be wondering why I'm about to discuss Gusto, a Payroll and HR service known for its user-friendly interface, efficient processes, and reliability, only to persuade you against it.

Stick with me for a moment, and let's explore whether Gusto truly fits the bill for a solo private practice therapist like yourself.

1. It's Too Easy to Use: Who needs simplicity when you can have confusion? With Gusto's intuitive interface and straightforward setup process, you might find yourself actually enjoying doing payroll. But where's the fun in that? Embrace the chaos of convoluted systems and endless troubleshooting. It builds character, right?

2. It Saves You Time: Time-saving features like automatic tax calculations and direct deposit make payroll a breeze with Gusto. But who needs extra time anyway? You thrive on the adrenaline rush of last-minute calculations and racing against the clock to meet deadlines. Plus, who doesn't love the thrill of trying to communicate your pay increase to 3 different people?

3. It's Reliable: Gusto boasts a 99.9% uptime guarantee, ensuring that your payroll runs smoothly without any interruptions. But where's the excitement in reliability? Embrace the unpredictability of outdated systems crashing at the most inconvenient times. It adds a bit of drama to your day, doesn't it?

4. It Offers Great Support: With Gusto, you have access to excellent customer support whenever you need assistance. But who wants helpful, responsive support when you can spend hours scouring forums for solutions to your problems? It's like a puzzle waiting to be solved, and you're the master detective.

5. It's Affordable: Gusto offers transparent pricing with no hidden fees, making it easy to budget for your payroll needs. But why settle for affordability when you can splurge on expensive payroll software that drains your bank account? After all, who needs financial stability when you can live on the edge?

Gusto might seem like the logical choice for your solo private practice, but where's the fun in that? Embrace the chaos, relish the confusion, and revel in the thrill of outdated payroll systems and shifty accountants. After all, who needs efficiency when you can have an adventure?

Did my reverse psychology antics make you chuckle? Click Here to see what Gusto is all about. If you end up using it, you’ll be sent a $100 Visa Gift Card for using my Referral Link!

ADHD, C-PTSD, Depression, Oh my! Should I get a Neuro-Psych Eval?

What is a Neuro-Psych Evaluation?

A neuropsychological evaluation includes an interview with the neuropsychologist and a comprehensive battery of standardized written tests. Testing typically takes four hours and includes assessment of behavior, stress levels, IQ, attention, memory, executive functioning, personality, processing speed, emotional regulation, mood, and overall functioning.

Following testing, the psychologist will take several weeks to review the data, write up a thorough summary, and provide their clinical opinion regarding your diagnoses. They typically also include recommendations and referrals for treatment.

However, like any assessment tool, these evals, and the formal diagnoses that are within, come with their own set of pros and cons, and so I am sharing some considerations here as you consider if Formal Diagnosis will get you what you need.

Should I pursue this Evaluation?

Pros:

1. Identification of Support Needs: One of the primary benefits of neuro-psychological evaluations is the identification of support needs for individuals with neuro-divergent conditions such as Autism, ADHD, OCD, Dyslexia, etc. These assessments can help identify specific challenges individuals may face, particularly in settings with neurotypical expectations, allowing for tailored interventions and accommodations to be made that are supportive to functioning, and overall wellness.

2. Validation and Understanding: For many neuro-divergent individuals, undergoing a neuro-psychological evaluation can provide validation and a deeper understanding of their cognitive and emotional experiences. It can affirm their lived experiences and help them recognize that their struggles are not due to personal failings.

3. Access to Services and Support: Unfortunately, neuro-psychological evaluations often are placed as a gateway to accessing services and support systems. They can provide documentation necessary for accommodations in educational settings, workplace accommodations, and eligibility for disability services or benefits.

4. Personal Growth and Development: Through the insights gained from a neuro-psychological evaluation, individuals can develop a greater awareness of their strengths and abilities. This self-awareness can empower them to develop coping strategies, build on their strengths, and advocate for their needs effectively.

Cons:

1. Pathologization and Stigma: Despite advancements in understanding neuro-diversity, there remains a risk of pathologizing neuro-divergent traits and behaviors within the context of a neuro-psychological evaluation. This can perpetuate stigma and contribute to a deficit-based view of neuro-diversity rather than recognizing it as a natural variation in human experience.

2. Biases in Assessment Tools: Many traditional assessment tools used in neuro-psychological evaluations may not adequately account for the diverse ways in which neuro-divergent individuals process information and interact with the world. This can lead to biased assessments that fail to capture the full range of an individual's abilities and strengths.

3. Power Imbalance and Lack of Autonomy: The process of undergoing a neuro-psychological evaluation can be inherently disempowering for individuals, particularly when there is a power imbalance between the evaluator and the individual being evaluated. This lack of autonomy can further marginalize already marginalized populations, particularly those from historically oppressed communities.

4. Limited Cultural Competency: Assessors may lack cultural competency and awareness of the intersecting identities and experiences that shape an individual's neuro-divergent journey. This can result in assessments that are not culturally responsive or sensitive to the unique needs and perspectives of diverse communities.

What can I do to mitigate these cons if a Formal Diagnosis is important to me?

1. Prioritize Self-Advocacy: Let them know what diagnoses you are interested in being tested for, which could be everything to ensure the testing is thorough. Advocate for accommodations that align with your individual needs.

2. Seek Culturally Competent Assessors: Look for professionals who demonstrate understanding of intersectionality and cultural competence, and ask direct questions about their lived experience, and professional training and education.

3. Engage in Education and Awareness: Increase your own awareness about bias and stigma within assessment practices through education so that you can advocate for yourself from a position of strength and agency.

4. Foster Supportive Networks: Build a network of peers, mentors, and allies for emotional and practical support throughout the evaluation process.

Where can I go in Pittsburgh, Pennsylvania to complete a Neuro-psychological evaluation as an adult?

Here are practices that I know provide this service. While these practices are listed, this does not imply endorsement, as the practitioners within them can change. However, I am not listing practices in which a client of mine has expressed unsafe or discriminatory practices occurring.

Cognitive Behavior Institute

AIBDT Psychological Services

Orenda Counseling Center

Psychological Associates Inc

Knight Psychological Services

Schachner Associates

Ramous Psychology and Associates

David Prybrock, PhD

Additional reading:

Why Self Diagnosis is Valid by Dr Devon Price

Whatever you choose, this is your path. You can talk with your Therapist and/or Prescriber about these pros and cons, and they also may be able to provide recommendations and referrals for other practices.

My hope is that through collective action and advocacy, we can work towards creating assessment practices that affirm and celebrate the rich diversity of human neurology. Be bold. You know you best.

3 Reasons to Reconsider Simple Practice as your EHR

Reason 1: Do you want to DIY your Billing system?

As a solo private practice owner who had no prior billing experience, I felt like an absolute novice when it came time to take charge of billing insurances and managing an EHR. Would I pick the right one? Were billing services something I should even try to manage myself or should I outsource my billing to a “specialist”?

The first thing I noticed when I signed up for Simple Practice is how clearly they laid out the enrollment process for billing insurance panels directly. Literally, video tutorials, as well as articles with clear directions and photos laid out for me, “Step 1… Step 2… Step 3…” Could it really be that…simple?

Do you need help with Billing Insurance Panels on your own?

Eventually I did hit a bump in the road and couldn’t move forward in the steps. To be honest, I don’t even remember what it was that had me stuck. What I do remember is clicking their “help button,” and within minutes I was on a Zoom Call speaking with an incredibly friendly support staff who taught me how to move forward. The end result was a confidence in myself that I could really do this all on my own with their fast and reliable guidance.

However, if you would rather spend hours manually faxing or entering claims into provider portals with terrible customer service – Simple Practice is not for you. But if you are looking for straight forward, small, manageable steps and personalized service even in the most basic packages – Simple Practice will 100% deliver.

Reason 2: Are you a Master at Scheduling and Managing?

I am a Type A gal in many respects, but I can admit that sometimes I need a Reminder or Alarm to get things accomplished. I have a thorough spreadsheet that tracks when Treatment Plans are due, when it is time to send new assessments, and so on, but for the life of me, when it comes to actually do the review, I forget to look at that spreadsheet. I was always worrying I was going to miss a date and that my charts would fall out of compliance.

Simple Practice absolutely took this responsibility off my shoulders. Their reminder system provides a visual alert that a plan is ready for review, and I set up the system to automatically request assessments prior to appointments. Bonus, Simple Practice lets me know my client’s birthdays are coming up!

How do Solo Practices get started with Billing Insurance Panels?

Each individual insurance panel has their own procedure for accepting claims whether via fax or through their provider portal. Within the portals, each claim must be manually prepared, and submitted. The portals do not notify you when a claim has been denied, or requires more information, so you must create your own tracking system to make sure you are getting paid correctly.

Simple Practice makes client billing simple. With an easy to read, step by step guide, you will get the support you need to set your Fees and Rates, Invoice, and file Claims with the click of a Button - literally, you click one button and the system pulls the data from your calendar and charts, and submits the claims. Simple Practice then notifies you if any claims are denied, and can provide additional support if needed to resolve the issue.

If you are a master at scheduling and managing and this kind of support feels like an overbearing parent looking at your list of homework assignments, then move on to another EHR. However, if you would like to streamline your billing process and release the fear of losing money, Simple Practice will show up for you like a ride-or-die friend determined to make you a dependable solo practice owner and therapist.

Reason 3: You are hands-off when collecting client payments

For the past couple of years I have been managing my solo private practice with Simple Practice. With no formal training in billing or managing money, this EHR has made collecting payments from clients so easy. Simple Practice can work for large group practices, as well as solo private practices just like me.

Simple Practice automatically swipes the card each of my clients have placed on file for services every night. I don’t have to waste time at the end of session dealing with cash, check, or a card reader. A paid invoice is available for download or record keeping, and if the card bounces - you guessed it - I get a nice Reminder in the morning letting me know to request a new card from my client. My clients have loved this feature as it also allows them to use an FSA or HSA card to pay for services with ease.

Is Simple Practice EHR really for me?

Are you still wondering if Simple Practice is right for you? You’re not alone. These systems have a lot of going on, and compete with one another. I haven’t even explored all the other features my basic Simple Practice plan offers me, like growing my team and gaining admin assistance. I know as my private practice grows – Simple Practice will continue to grow with me.

Clearly, I’m a fan of Simple Practice for my Electronic Health Record. It’s why I’m offering you my referral code when you start your trial. There are a lot of EHRs and Billing providers out there for mental health private practices, both group and solo. All of them have their pros and cons, but I can honestly say that Simple Practice has been the best fit for me.

Simple Practice Referral Code

If you have any questions about my experience with Simple Practice – reach out! I’d be glad to support you however I can. When you’re ready, use my referral code and you’ll receive $150 off. That’s basically getting your first two months for free.

Being the therapist and the owner of your own private practice can be scary, but we don’t have to do it alone. In fact, I firmly believe we shouldn’t do it alone - Community is everything! I hope that my personal experience of Simple Practice serves you well as you make this next choice. Know that I’m rooting for you always and I wish you confidence as you build the business of your dreams!

Let's Talk Solo Practice Management - Set up a Video Chat

The Year of The Chariot

2023 - The Year of The Chariot

“The lesson is to not give up on your dreams and to manifest what’s in your heart.”

Failing or Shifting?

At times this year, I felt impatient, wanting my ideas to unfold; now not yesterday. I also felt like a failure at times, worried that my vision was too big, too bold, too weird. I experienced self-doubt and my inner critic was loud. Thankfully, my support network is strong, and the people in my life that know me best were able to remind me that I know how to re-center, ground, and shift with change. The need to shift never means failure. In fact, I have so much celebrate thanks to the challenges that came my way, including my ability to navigate those uncomfortable moments with skill and the beautiful supports in my life.

If you’re wondering what I am celebrating from 2023, keep reading. If you’re over this already, skip this post. Sometimes a celebration was, “I got out of bed today,” and other days it was “I got my workshop approved to be a real live Training!” Ups and downs - that was 2023. For this post, I’m going to highlight the celebrations in my Professional Life as a Therapist.

Celebrations

• I added Q&As with specialists to my growing community, “The Trauma Therapist Book Club.” Paying consultants for their time and expertise, and learning from powerhouses - one of them was on Brainspotting!

• I completed Phase 1 and Phase 2 of Brainspotting Training - my first advanced trauma treatment modality, finally!

• I experimented with hosting a clinical consultation group with past workshop graduates

• I curated 2 Meditation and Headshot Networking Events for local queer and somatic therapists - bringing folx together, expanding my network

• I hosted another round of my experiential workshop, “Taking Care of The Therapist” - empowering clinicians to show up as the Whole Self

• I launched my “Taking Care of Business” Webinars - providing a more cost-effective way for therapists to learn about solo practice with me

• I removed myself from providing EAP Services, which freed up time and energy to put into my Self and my work, and ensured I am paid more appropriately for my expertise when working with clients

• I submitted my “Taking Care of The Therapist” workshop to NBCC, and was Approved to provide 6 Ethics Continuing Education Hours to my fellow therapists who attend my Training

• I built and launched my new website with this blog to boost SEO, and better capture all of the services that I offer

• I provided 1:1 Consultation to a dozen local therapists, cheering them on as they built their own solo practices

• I provided 843 Individual Therapy sessions, and many of my curious folx tried Focused Mindfulness and Brainspotting for the first time

Gratitude

This list will be a reminder to those Parts of myself that doubt and worry and criticize - “Hey, we did some stuff, a lot of stuff actually, and we did it well.” The freedom that solo private practice has provided me truly has allowed me to experiment, take risks, and manifest a professional life that aligns with who I am as a person. I am grateful for this opportunity, and to all of the clients and consultees that I’ve had the pleasure to work with this past year.

To you reader, I hope this inspires you to keep going, even when things are uncomfortable or challenging - it just may be the shift you need to get you where you need to be!

And finally, reader, take some time and celebrate you! Use your calendar, journal, reminders from others, whatever you can to make a list. No accomplishment is too small, so instead of judging if something is worth noting, just write it down and keep writing.

I bet you have a lot to celebrate - I know I do.

My Journey with Vergence in Brainspotting

In the realm of therapeutic techniques, one approach has caught my attention for its simplicity and calming effects: Vergence. As part of the Brainspotting method, it offers a pathway to relaxation that I couldn’t believe at first. Curious about how it works? Join me on this journey as we delve into practicing Vergence together.

Let's Dive In: Practicing Vergence

1. Creating the Space: Find a cozy corner where you can take a few moments for yourself without distractions.

2. Pick Your Tool: I grabbed a pen and held it about 4 to 6 inches away from my nose – a simple starting point.

3. Eyes on the Target: Focusing on the pen's tip for a mere 2 to 5 seconds felt surprisingly grounding. It demanded my attention in a gentle way.

4. Shifting Perspective: Without moving the pen, I shifted my gaze to a point somewhere between 1 to 10 feet ahead. This step added a sense of expansion to the exercise.

5. Back to the Basics: Returning my gaze to the pen, I repeated this sequence a few times, every 3 to 10 seconds, feeling a curious sensation as my eyes muscles adjusted.

6. In the Moment: Engaging in this near-and-far dance for about 20 to 60 seconds, I started to notice a subtle yet distinct calmness washing over my shoulders. This was vergence at work.

Embracing the Journey

This simple exercise isn’t just about eye movements – it's a gateway to something deeper. As I practiced Vergence, I found it to be a gentle invitation to reconnect with myself amid my day-to-day practices. Its effectiveness lies in its simplicity, making it accessible whenever I need a moment to recalibrate.

I encourage you to give Vergence a try. It's not about getting it perfect; it's about the experience. Take a few minutes today to engage in this practice, allowing yourself to be present and open to the sensations that arise.

Discovering Vergence has become a part of my toolbox for navigating stressful moments. It’s like a mini-retreat, offering a brief but rejuvenating pause in the midst of a busy day to support me in regulating my energy and emotions.

Join Me on this Journey

Take a step toward exploring the power of Vergence today. See how a few intentional moments can weave this feeling of calm into your life. Embrace the process, enjoy the experience, and let’s embark on this journey together toward finding moments of peace amid life’s whirlwind.

Unwrapping the Gift of Self-Regulation with a Trauma Therapist

Hey there, readers! As we navigate the holiday season, I wanted to share my go-to self-regulation tools. The holidays can be a bit of a rollercoaster, so let's talk gifts (for you OR that family member who refuses to go to therapy, ha!).

Inhale, Exhale:

First things first—let's talk about mindfulness and breathing exercises. Picture this: all snuggled up with a cozy blanket, trying out the “Calm” app trial only features. This app provides guided meditations, step by step breathing exercises, and mindfulness exercises to help our nervous system to re-center and regulate.

Sensory Hugs:

Sensory support items are like a big ol' hug for the senses. Try a weighted blanket/coat, stress ball, or even an aromatherapy kit. Bath bombs may not remove the stressors, but for some, they sure do ease the tension. What do your senses crave?

The Write Stuff:

Who doesn't love a good journal? I'm talking about those therapeutic journals with prompts that make you go, "Whoa, I never thought about that!" A bit of expressive writing can be a game-changer, offering a creative outlet for thoughts and feelings. I love the “C-PTSD Workbook” by Arielle Schwartz! It’s a great tool to use with or without a therapist; easy to read with thoughtful writing prompts, and jam packed with education around trauma.

Calm Vibes Only:

Imagine walking into a room with candles, calming artwork, and maybe a Himalayan salt lamp casting a warm glow. That's the vibe we're going for—gifts that turn a space into a haven of tranquility. It's like bringing a bit of a spa day home.

Personalized Pick-Me-Ups:

How about curating a “Grounding Box”? It could have all sorts of goodies—favorite quotes, comfort teas, crystals, essential oils, trinkets, photographs, candy, or fidget toys. Think about the 5 senses, and what you can add in!

Nature-Inspired Zen:

Bringing a bit of the great outdoors indoors? Yes, please! Potted plants, nature soundscapes, or maybe even a little zen garden. Consider an art print of a photograph you took over the summer!

Move, Groove, Chill:

Lastly, let's get moving! Guided movement like some light stretching can be like a reset button for the mind. So, why not check out some online tutorials, virtual yoga groups, or even consider joining an in-person class to get through the winter time. Most places have deals right now on their packages. It's all about feeling good - what kind of movement brings you back to yourself?

So, if you’re going to spend this season, consider some items that bring the chill, and help to find the calm amidst the holiday hustle. Here's to unwrapping healing and making this season a bit more relaxed, a bit more joyous, and a lot more special. Cheers to a chill and mindful holiday!

Neuro-Spicy and Traumatized

During my past 10 or so years working in the mental health field as a therapist, two distinct yet interconnected threads often weave together, creating a unique and challenging pattern: Post-Traumatic Stress Disorder (PTSD) and Attention-Deficit/Hyperactivity Disorder (ADHD). While these diagnoses may seem unrelated at first glance, their coexistence in an individual can significantly impact their mental well-being. In this blog post, we'll explore the complex relationship between PTSD and ADHD and discuss therapeutic approaches to help those who identify with both of these diagnoses to find a path to healing.

What’s the Connection?

PTSD and ADHD have different roots — PTSD often arises from exposure to traumatic events, while ADHD is a neurodevelopmental variation often associated with challenges in attention, hyperactivity, and impulsivity. However, there is a noteworthy overlap between the two. Folxs with ADHD may be more vulnerable to experiencing traumatic events, especially living in a society that favors neuro-typicality. On the other hand, the emotional dysregulation and hypervigilance common in PTSD can mimic symptoms of ADHD. The overlap can lead to mis-diagnosis, lack of supports and resources, and compacted trauma.

Impact on Daily Life:

Living with both PTSD and ADHD can create a unique set of challenges. The difficulties in sustaining attention and managing impulsivity, characteristic of ADHD, may exacerbate the symptoms of PTSD, making it harder for individuals to process and cope with traumatic memories. Conversely, the hyperarousal and emotional dysregulation associated with PTSD can intensify the struggles of individuals with ADHD, hindering their ability to focus and manage daily tasks.

Therapeutic Approaches:

1. Trauma-Informed Care: A foundational aspect of therapy for individuals with both PTSD and ADHD is adopting a trauma-informed approach. This involves creating a comfortable and supportive environment, recognizing the impact of trauma on an individual's life, and tailoring interventions to address needs in a holistic way.

2. Skill-Building: Therapists can help individuals develop coping skills to manage the symptoms of both diagnoses. This may include strategies for improving attention and focus, emotional regulation techniques, and mindfulness practices.

3. Integration of Treatment Modalities: Incorporating somatic modalities, such as somatic experiencing, brainspotting, emdr, or trauma informed yoga, can be valuable in addressing the physiological aspects of trauma and ADHD. These approaches focus on the brain-body connection, promoting healing through awareness of physical sensations and movement.

4. Medication Management: In some cases, a carefully managed medication regimen may be considered. Medications that address symptoms of ADHD or provide relief from anxiety and depression associated with PTSD can be a valuable component of treatment.

All in all, the interplay between PTSD and ADHD presents a unique experience in therapy, requiring a nuanced and comprehensive approach. By understanding the relationship between these two conditions, therapists can tailor their interventions to meet the individual needs of their clients. Through a combination of trauma-informed care, skill-building, and integrated treatment modalities, individuals facing the complex intersection of PTSD and ADHD can embark on a journey towards healing and improved mental well-being.

The Polyvagal Theory: Mapping the Nervous System

In somatic therapies, one of the first steps in your session work will be developing your understanding of how your body reacts to stress and emotions. The Polyvagal Theory simplifies this by explaining your body's natural responses, and helping you develop a “map” as you navigate daily life and the stressors that come your way. Let's break this down a little bit.

Meet Your Nervous System

Your body has a control center: the nervous system. It has two branches.

1. Sympathetic Nervous System (SNS): Activation

2. Parasympathetic Nervous System (PNS): Rest or Freeze

Polyvagal Theory in a Nutshell

The Polyvagal Theory shows that your nervous system isn't just on/off; it has 3 main responses:

1. Dorsal Vagal Response: "Freeze or fawn" mode in extreme stress, leading to disconnection, or dissociation.

2. Sympathetic Response: The known "fight or flight" mode, spiking anxiety or fear.

3. Ventral Vagal Response: The state of well-being and connection. Rest.

Trauma-Informed Healing

Understanding the Polyvagal Theory can empower your healing process, and help you develop a shared language with your therapist, yoga teacher, or other trauma informed provider. This will support you in:

1. Recognizing Your Responses: Through map building, you will develop understanding of your reactions to stress.

2. Self-Regulating: Through session work, you will learn techniques to attend to those emotions and how to reconnect and ground yourself.

3. Building Connections: Through the relationship, you will strengthen your ability to communicate your Needs, and maintain Boundaries, which will support the connection with healthy relationships in your life.

Therapy and healing from trauma does not have to be just talking; it can include understanding your body and learning about your emotions to find trust, compassion, clarity, and connection.

Book Recommendations from a Trauma Therapist

As a trauma therapist, I understand the power of knowledge and resources to aid in the healing journey. In this blog post, I am sharing my personal favorites that have profoundly impacted my practice and can benefit both therapists and folx seeking mental health education on their path to healing from trauma. These recommendations are deeply rooted in my experience as a trauma therapist, and I believe they can provide valuable insights and tools for anyone ready to better understand the legacy of trauma.

1. "No Bad Parts" by Richard C. Schwartz

"No Bad Parts" by Richard C. Schwartz is a transformative book that introduces the Internal Family Systems (IFS) model, an advanced approach to therapy. IFS recognizes that every person's psyche is composed of various "parts," each with its own unique role and intentions. This book empowers therapists to understand and work with these parts to help folx navigate their trauma and inner conflicts.

Schwartz's approach is deeply compassionate and encourages us to approach the inner world with curiosity, understanding, and empathy. It provides a roadmap for integrating parts and fostering inner harmony and self-compassion, making it a must-read for therapists and those in therapy.

2. "It Didn't Start with You" by Mark Wolynn

Mark Wolynn's "It Didn't Start with You" offers a profound exploration of how generational trauma can impact people and family systems. Wolynn delves into the science of epigenetics and the intergenerational transfer of trauma, providing a deep understanding of how trauma can influence one's present experiences.

This book is a valuable resource for any reader, shedding light on the complex web of generational trauma and offering practical exercises and case studies to help us recognize and resolve these ancestral wounds. "It Didn't Start with You" serves as a rich resource for therapists seeking to understand and address generational trauma, and it offers hope and insights for all of us as we navigate this challenging terrain.

So if you are looking to learn more about trauma, and need somewhere to start, then I recommend these titles. The both offer knowledge, insight, and practical tools for understanding and recovering from trauma. Whether you're a therapist looking to enhance your practice or someone seeking healing, these books can be valuable companions on your path to recovery and growth.

The Three Stages of Trauma Healing

Trauma can leave deep scars on the human psyche, affecting not only our mental and emotional well-being but also our physical health. Fortunately, trauma therapy offers a path to recovery, helping folx reclaim their lives and find a sense of peace and resilience. Trauma therapy typically consists of three distinct stages: stabilization, processing, and integration. In this blog post, we will explore these stages and their significance in the journey towards healing and recovery.

Stage 1: Stabilization

The first stage of trauma therapy is often referred to as the stabilization phase. This stage is crucial for providing a safe and supportive environment for the individual to regain a sense of stability and control. Trauma can disrupt a person's life, leaving them feeling overwhelmed, anxious, and disconnected from their own emotions. Stabilization aims to address these immediate concerns and pave the way for further healing.

1. Safety and Trust Building: The therapist's primary focus in this stage is to establish trust and ensure the individual feels safe. Trust is vital because trauma often erodes a person's sense of safety, and without trust, effective therapy is challenging.

2. Symptom Reduction: Individuals may be experiencing symptoms such as panic attacks, nightmares, or flashbacks. Stabilization therapy helps reduce these symptoms and teaches coping strategies to manage them.

3. Emotional Regulation: Learning to regulate emotions is essential for those who have experienced trauma. Techniques like mindfulness and relaxation exercises are introduced to help individuals manage overwhelming emotions.

4. Psychoeducation: Clients are provided with information about trauma, its effects, and how therapy works. This knowledge empowers them to understand their experiences better and engage actively in the healing process.

Stage 2: Processing

After establishing a foundation of safety and stability, the therapy progresses to the processing stage. In this phase, the individual begins to confront and explore the traumatic memories and associated emotions.

1. Narrative Therapy: Clients are encouraged to share their traumatic experiences and create a coherent narrative of their past. This can help them gain a more comprehensive understanding of their trauma and how it has affected their lives.

2. EMDR and Brainspotting: Therapists may utilize techniques such as Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting to help individuals process and reframe their traumatic memories. Brainspotting is particularly effective for accessing deep-seated trauma by identifying specific "brainspots" that hold emotional or sensory experiences related to the trauma.

3. Emotion Expression: In this stage, clients are encouraged to express their suppressed emotions and fears in a controlled and therapeutic setting. This emotional release can be both liberating and healing.

4. Meaning-Making: Clients work on finding meaning and a sense of closure regarding their traumatic experiences. This often involves addressing the questions of "Why did this happen to me?" and "How has it affected my life?"

Stage 3: Integration

The final stage of trauma therapy is integration. This phase focuses on helping the individual integrate the insights and healing gained in the previous stages into their everyday life.

1. Identity Reconstruction: Clients explore how their trauma has shaped their self-identity and work on reconstructing a healthier self-concept.

2. Relationship Repair: Trauma often impacts relationships. In this stage, clients may address how trauma has affected their interactions with others and work on improving those relationships.

3. Future-Oriented: Integration is about moving forward and developing a vision for the future. Clients set goals, make plans, and work on developing a life that is not solely defined by their trauma.

4. Relapse Prevention: Therapists help clients develop strategies to prevent relapses into old patterns and behaviors associated with their trauma.

Trauma therapy is a non-linear journey with three stages: stabilization, processing, and integration. Each stage plays a crucial role in helping individuals heal from the legacy of trauma and restore connection in their lives. With time, patience, and a commitment to the therapeutic process, folx can find the strength to overcome their trauma and embark on a path toward a balanced, more fulfilling life.