When a person experienced a trauma, such as life-threatening events, abusive relationships, sexual assault, or witnessing violence, they often experience physical responses and ailments that may last years after the traumatic experience is over. These kinds of responses in the body are known as psycho-somatic symptoms, and they are part of the mind-body connection to trauma. Healing from trauma can be aided by understanding and including the body’s reaction to trauma and addressing symptoms from a holistic approach that includes physical care.
What are Psycho-somatic Trauma Symptoms?
Psycho-somatic symptoms are any kind of physical symptoms that you experience that seem to have no biological origin, but instead are related to psychological distress. When a person experiences trauma, they may not have physical injuries, but they do have psychological injuries that are expressed in a variety of ways. The response to trauma includes psychological symptoms such as intrusive memories, guilt, depression, anxiety, or disconnection. However, the response to trauma may also include psycho-somatic symptoms that manifest as physical ailments and symptoms.
Your body has the ability to react to danger by increasing adrenaline and other physical responses to enable you to react in order to survive. Your nervous system reacts to enable you to get away, fight back, or shut down to protect yourself- this is also known as your fight, flight, or freeze response. After the danger has passed, the body may still hold that energy in the body or manifest symptoms that serve as a physical place for the pain of the psychological trauma to sit until it can be dispelled.
Psycho-somatic symptoms can occur in a number of ways that are very unique to an individual depending on their personal experiences of trauma and their body’s reaction to it. There are some symptoms, however, that are common for trauma survivors to experience.
Some examples of psycho-somatic responses to trauma may include:
- Muscle Aches and pain
- Exaggerated startle response
- Insomnia or other sleep disturbances
- Gastro-intestinal problems
- Immune system dysfunction
- Fatigue or lack of energy
- Teeth grinding
- Psycho-motor agitation or tremors
- Increased heart rate
Incorporating Somatic Healing in Trauma Recovery
When you understand that some of the physical symptoms you are experiencing may be connected to past traumas, you can begin to consciously start to incorporate your physical healing with your emotional healing. Somatic therapy is an approach to trauma recovery that includes a focus on the connection between the mind and body and the psycho-somatic symptoms that are manifesting in an individual’s trauma response.
There are many effective and important ways in which somatic healing can be incorporated into the trauma recovery process. These include:
This process can help clients become more aware of spots of tension and stress being held in the muscle structure.
These techniques can help clients to use their breath to release tension and calm the body during periods of acute stress, panic, or flashbacks.
Exercise increases circulation in the body and can help dispel negative energy stuck in the body.
Incorporating movement during therapy can help an individual release associated psychological tension in the body.
- Healing touch or energy work such as Reiki
Some clients find gentle touch to aid in relieving tension and pain. Energy work such as reiki may help clients who have difficulty with being touched due to past traumas.
This practice can help relieve muscle tension that may be associated with psycho-somatic symptoms.
Professional massage can also help to dispel muscle aches and pains that may be associated with psycho-somatic responses.
This process involves a therapist guiding a client through traumatic memories and asking the client to note any physical sensations occurring in the body as the memories are processed to increase awareness of somatic responses and help incorporate psychological healing into the somatic experience.
This is another therapist-guided technique that involves moving the client in between a state where physical symptoms are present to one of homeostasis, in which the goal is to help the client dispel stress and negative energy.
The incorporation of any of these methods into your trauma recovery healing process may help trauma survivors to more fully heal from their experiences by reconnecting to their body and establishing an outlet for traumatic psychological injuries to be dispelled from the body. These types of methods can be appropriate for all trauma survivors, but not everyone is the same or needs the same kind of healing, so consultation with a professional therapist is advisable. There are considerations for which methods may be appropriate for certain kinds of trauma.
Considerations for Psycho-Somatic Healing Experiences
Incorporating somatic healing into the trauma recovery process can be a powerful way of integrating the mind and body during the healing process. However, the most important thing to keep in mind when turning to some of these techniques is that trauma healing should be helpful, not harmful, and every technique is not right for everyone.
The comfort of the trauma survivor is of paramount importance during the healing process. This is especially important when it comes to physical touch. Many survivors, particularly those whose trauma involved a violation of their physical boundaries such as in cases of sexual or physical assault, may have extreme distress or discomfort when being touched. In these cases, approaches such as massage or healing touch may not be appropriate. For clients with interest in energy work but who do not feel comfortable with personal touch, an approach such as reiki where hands are not put directly on the client may be more appropriate.
Furthermore, clients who have extreme reactions to distressful memories must be treated with caution and compassion when doing work that involves traumatic memory processing such as titration, pendulation, or body scan meditation. This does not mean these approaches should not be used, but the therapist needs to be aware of their client’s limits and be able to stop the process if the memories become too intense or disturbing. The goal of these therapies is to help aid in healing, not to provoke unnecessary distress in the survivor. All clients should be informed about the limitations and benefits of any process or technique used and be able to consent to participation in the therapy.
Incorporating somatic healing techniques through the trauma recovery process can help clients reconnect with their bodies and incorporate healing with a more holistic approach than traditional psychotherapy alone. While psychotherapy is also an important part of trauma recovery, incorporating somatic healing experiences can enhance the recovery process. However, somatic healing experiences are also not a total substitute for trauma-focused psychotherapy either. A holistic approach to trauma recovery will include attention to healing all parts of the survivor with respect to their needs as an individual.
For more information on Trauma Recovery, check out these posts:
What to Expect from Trauma Recovery Therapy
4 Ways That Trauma Affects Memory
How Trauma Affects Your Brain
10 Ways Trauma Affects Your Relationships
5 Things Needed for Trauma Recovery
Everyone has times in their life when they feel depressed, but clinical depression is more prolonged and intense than just having a sad day once in a while. When you are in a depressive state, it can be a challenge to get out of, even when you’re tired of feeling bad all the time.
Most therapists and other helping people will encourage you to focus on positive experiences, thoughts, and people to help you get out of that depressive state and back to feeling good. However, it’s also helpful to think about some of the things that you can cut out of your life that might be contributing to your depression and making you feel worse. It can be hard to get motivated to do the all the self-care you’re supposed to be doing when you’re in the midst of an intense depressive state.
Cutting some things out instead of adding more to your to-do list can be one strategy to combat depression and start to feel better, so that you actually have the energy to take care of yourself. Here are some things that you can safely ditch when you’re feeling depressed so that you have more time and energy to focus on yourself and get to feeling better:
1: Social Media
We all know that social media can be a place of comparison and drama when it’s not being used properly. When you’re feeling depressed, social media can sometimes contribute to you feeling worse, especially if you get trapped into thinking that everyone’s lives seem better than yours or that other people seem to be happy and thriving while you’re not.
In reality, some people are putting their best faces, experiences, and attitudes forward on social media and not necessarily the full picture of their daily struggles. Others might be constantly posting negativity, berating each other publicly, or starting arguments with little chance for resolution on public forums. All of this can get overwhelming as you’re scrolling through your social feeds.
While it may be tempting to surf through all of your social platforms when you’re feeling down or bored, consider temporarily checking out of your social media profiles when you’re having a depressive episode. The point is not to avoid people or the world in general, but you’ll be better off connecting with people in person who support you rather than spending too much time on social media when you’re feeling down.
2: Toxic People
Most of us know at least one toxic person, and possibly quite a few. Toxic people are the ones that either contribute to all of the negativity in the world because they have negative energy overall, or those who directly speak or act in ways that are hurtful or damaging to those around them. You probably know who the toxic people are in your life if you spend a bit of time thinking about it. It could be the person at work who is always complaining about the office or their home life, or it could be that one friend who pretends to be supportive but in reality finds ways to cut you down or dismiss your feelings whenever given the chance.
If you have a toxic person in your life, feel free to limit your contact with them or cancel any plans you might have made if you are feeling depressed and know their energy would just make things worse. This is all part of having healthy boundaries, and boundaries are part of self-care. When you’re feeling depressed, cutting out time with negative, toxic people is part of getting through that depressive episode. You don’t owe time or attention to people who negatively affect your mental health, even if they are among your friends and family.
3: Excess Clutter
Sometimes when you are feeling depressed, your physical possessions can tend to pile up and your space becomes a physical representation of how you feel inside. Think of dishes taking over the kitchen, laundry taking over the living room, and clutter taking over your whole home. The prospect of cleaning everything up seems overwhelming, and the whole mess contributes to how overwhelmed, sad, and unmotivated you feel. The best strategy when this starts to happen is to tackle one thing at a time.
When you are depressed, you probably aren’t going to feel motivated to de-clutter all of your space, so think about just picking up one thing at a time. When you walk to the bathroom, grab something to throw in the trash on the way or the laundry bin. If you go to the kitchen to get a snack, put up one or two dishes from the dishwashing machine or wash one pot in the sink. Don’t think you have to tackle it all at once, but recognize that one small bit of progress is not too overwhelming to manage, and doing one thing can create momentum. You will likely feel somewhat better when your space isn’t overwhelming you too, so just focus on small tasks, and by the end of one day you will have made some progress.
4: Negative Self- Talk & Rumination
This can be a tough one to tackle, because the nature of depression is such that your mind finds ways to remind you of the negative outlook on almost everything that is happening, and it all gets tied in with the hopelessness and loss of motivation that you are already feeling. However, ditching negative self-talk and negative rumination is one of the most powerful things that you can practice to help combat symptoms of depression.
First, you need to notice the thoughts that you are having that are negative and unhelpful. Recognize when you are engaging in thoughts patterns where you are ruminating on thoughts, people, or experiences that are not helping you to solve a problem or move past an issue. When you are having repetitive thoughts, such as “I can’t do anything right, nothing I do will make a difference, everyone thinks negative things about me…”, then you need to take control over this thought pattern.
When you recognize these negative thought patterns, write down all of the negative things you are saying to yourself, and then directly challenge those thoughts. Make an argument to yourself about why these thoughts are limiting you and make a conscious choice to change those thoughts in a more positive direction. You can enlist the help of a good friend or confident, your therapist if you have one, or you can do it yourself. But don’t let those thoughts go unchallenged, or they will take over your mental space and push you further into that depressive state.
5: Extra Obligations
We all have obligations that we have to meet in order to keep out lives on track and running smoothly. Work, school, family obligations, and other responsibilities are a part of all of our lives. Sometimes, though, you can afford to let go of some of the things you typically feel obligated to do, especially if you are someone who tends to over-commit yourself to others or take on more than you can reasonably handle. If this is a problem you have, then these extra-obligations can feel like more opportunities for failure or letting people down, and when you’re depressed, that can take on extra significance. When you are experiencing a depressive episode, however, this is a time to trim down your extra obligations and focus on getting your basic needs met.
If you have a partner that can pick up some of the slack, then enlist their help when possible. If you need to cancel plans that feel too burdensome, that’s okay, just try to be conscientious and forthright towards people that you have made commitments to. You don’t have to over-explain everything, but it’s okay to let people know that you’re not feeling well and you’re not able to meet those obligations you’ve committed to.
This is not to say that you can abandon all of your responsibilities. If you start to just check out of everything, like taking too many days off work, not taking care of your children, or abandoning tasks that need to get done like paying bills then you might find yourself suffering from consequences that will make your depression worse. This strategy is about ditching the excess stuff that you can do without, like too many social obligations or over-committing to extra projects. If you find yourself struggling to complete necessary obligations that keep your life together, then it’s time to get some professional help with your depression.
Manage Depression by Focusing on One Thing At A Time
Managing depression usually requires multiple different strategies, and sometimes it feels like a beast that is too hard to tackle all at once. You don’t have to give in to the sadness and fatigue, though. Every day and every hour is a new opportunity to try something different, and it will be worth the effort you make to feel better.
When it seems like self-care is elusive or like no matter what you do you’re still feeling bad, then try to trim down what you’re focusing on. Thinking about everything all at once can be too overwhelming, so just try to think about one strategy at a time and give yourself credit for that. Abandoning your social media scrolling in favor of a walk outside or canceling dinner plans with that toxic person in favor of some time spent journaling or calling your more positive friend who lives across the country can make a difference in how you feel at the end of the day.
It’s important to understand what to expect from trauma recovery therapy in order for you to get the most out of your counseling experience. Everyone’s experiences are different, and so it’s important to understand that your needs are going to be unique, so it is worth the time it takes to find the right therapist for you. Sometimes this is just about a personality fit, but there are other considerations as well.
The decision to go to counseling after a traumatic event can be difficult for many people trying to recover after trauma. The reasons may include a need to detach from the traumatic event and avoid thinking or talking about it, the distress that comes from recovering memories of traumatic events, or perhaps previous negative experiences with counseling that cause people to be wary of seeking out therapy or any kind of mental health care. However, engaging in trauma recovery therapy can be life-changing for many people and can help them move on with their lives in a positive way.
There are several things to keep in mind when you are considering counseling for trauma recovery. Having the right expectations can help you get the most out of your counseling experience and hopefully make it a healing and therapeutic process. If you are considering seeking therapy for trauma recovery, keep the following things in mind:
1. Finding the Right Therapist May Take Time
One of the most important parts of trauma recovery counseling is to have a therapist that you trust and feel comfortable with. This means that you might have to see a few different providers until you find the right therapist for you.
Any professional therapist should be able to work with clients who have experienced trauma, but that doesn’t mean that any therapist is right for you. Furthermore, some therapists do specialize in trauma recovery so you might want to ask if the therapist you will be seeing has experience with your area of need.
If you have been sexually assaulted, you may have preferences as to the gender of your therapist, or you may have other preferences based on your comfort with any particular person. It is totally fine to seek out therapists that possess qualities that help you to feel more comfortable. This is also true if you have other unique needs related to your personal background, history, experiences, or culture.
Therapy is about YOU, so don’t feel bad about seeking out a therapist that you feel the most comfortable with. Most therapists are not going to be offended if you tell them that you have decided to go with a different provider.
2. You Don’t Have To Talk About the Details
Unless you want to. Trauma recovery therapy should be a place where you feel safe to discuss traumatic experiences that have happened to you and how they have affected you. It’s more important, though, that you feel comfortable with any decision to disclose certain details related to the trauma with your therapist. When you are ready and you have built a trusting relationship with your therapist, you can feel free to talk about the details of your experiences. However, you don’t have to feel pressured to disclose every detail of the trauma if you’re not comfortable doing so. It could take time and some work in therapy before you feel ready to share certain details.
Some people feel intense shame or guilt related to their traumatic experiences. Talking about certain details that trigger feelings of shame surrounding the trauma can be healing when done in a safe and therapeutic environment. However, sometimes when clients share things before they’re truly ready, they can feel too overwhelmed with therapy and then stop coming because they are uncomfortable. This is why it is more important that you feel comfortable with your decision to share things with your therapist than it is to just release everything all at once before you’re ready.
3. Trauma Recovery Therapy Can Be A Trigger
This can happen for a couple reasons. Sometimes, people are used to avoiding uncomfortable emotions, and other times people may be doing better and therapy starts to just remind them of the trauma. Unfortunately, because therapy can be trigger for some people, this may cause people to avoid therapy or to feel extra stress around or after appointments.
Many people use avoidance as a way of coping with trauma. After a traumatic experience, you may try to distract yourself from thinking about the trauma as a way to avoid the distress that comes with those memories. This is a normal reaction, but when you are used to using avoidance to cope with difficult feelings related to the trauma you may find yourself feeling triggered when it is time to talk about things in therapy. If this starts to happen, it’s a good idea to talk to your therapist about what you’re experiencing, especially if you are thinking about stopping therapy or not returning because you feel overwhelmed.
When you have made some progress in therapy and you are feeling better in your daily life, you might find that therapy starts to remind you of the trauma just when you’re starting to feel good about not thinking about it all the time. Sometimes, you might decide together with your therapist that it’s time for a break in therapy for a while, or to go longer in between appointments. Just try to keep the communication open with your therapist about what you need.
4. Your Therapist is Human Too
Therapy can be such a delicate process, especially when it is related to traumatic experiences. Most therapists are compassionate, empathetic and kind people that truly want to help their clients and are not going to judge you or shame you in therapy. Yet even the best therapists sometimes say things the wrong way, or don’t know exactly what to say, or make other mistakes that might upset you.
When this happens, try to remember that your therapist is just another human being who sometimes makes mistakes at work too. Certainly if there is some kind of ongoing issue with your therapist that is impacting your treatment experience then you might decide to seek out another therapist. However, if you let your therapist know how you’re feeling, whether you were upset with how they said something or you feel they are doing something else that you don’t understand or like, most therapists will be open to having a discussion about it and trying to resolve the issue. Resolving a conflict with your therapist can actually be a pretty therapeutic way to practice doing the same thing in your regular life and can help you gain confidence in your own ability to handle problems.
5. Therapy Heals but Doesn’t Cure
Getting counseling and support to help you recover from a traumatic experience is an important step towards healing emotionally afterwards. Ultimately, though, therapy cannot change what happened to you and cannot guarantee that you’ll overcome all of the painful feelings associated with the trauma.
Therapy can help you to process through all of the emotional distress related to traumatic events and can help you cope with the impact to your life and mental health. Trauma impacts people in so many different ways, from painful memories to damaged relationships years after the trauma. Therapy can help you resolve some of these problems and learn to reduce the negative impact of the trauma on your life.
However, the truth is that trauma is a psychological injury, and just like major physical injuries, sometimes you will never be the same. Healing a psychological injury is important to your mental health, but therapy can’t take away the experience of the trauma or make you go back to how you were before a major traumatic event.
Healing after trauma is more about adapting to the new normal of your life, where you have to work to accept the facts of what happened and create your own understanding and narrative of what it all means for you moving forward. Therapy can help you with this adjustment and give you the support and tools you need to limit the negative impact of the trauma on your life moving forward.
Are You Ready For Trauma Therapy?
Having the right expectations for trauma recovery therapy will help you get the most out of counseling, but some people are still unsure about whether they need or are ready for counseling. In truth, there are times when some people are just not ready for counseling, and it can take some people years after trauma to be really ready for counseling.
After a traumatic event and especially after a prolonged period of extended trauma, such as in abusive relationships or homes, people may be in survival-mode emotionally. Not everyone is ready for therapy immediately after getting out of a traumatic situation, which is okay. Often, it is not until much later that people realize how much of a long term impact the trauma has had on them and their relationships and coping mechanisms.
As mentioned previously, when people enter into therapy when they are not ready or disclose too much too soon in therapy, they can become uncomfortable or triggered and stop coming to counseling. It is a challenge to work through that discomfort, but when the emotional pain of coping with the trauma on your own becomes too overwhelming it is time to get some support and guidance to help you recover.
When you are ready to seek out counseling to help you cope with trauma that you have experienced, consider what your expectations are for counseling and then do some research to help you find the right therapist for your needs. Don’t let fear or anxiety over the counseling process stop you from getting the help you need. It can get better with time and you can get support and help if you are willing and able to participate in the therapeutic process.
Depression can feel like an overwhelming sadness that saps the joy out of your life and prevents you from taking even small steps forward. Depression is treatable, though, and there are many ways to manage the symptoms of depression. Treatment is different for everyone, and what works for one person may not work for another. This is why it is important to have a lot of different coping methods and options for how to manage your depression.
Unfortunately, many people suffer through depression without the support or resources they need to help alleviate their symptoms in an effective way. This may be true for a number of reasons, including embarrassment or shame about the struggle with depression, lack of support from friends or family, a lack of access to resources to treat depression, or just not knowing what to do to deal with the overwhelming feelings.
Tips To Manage Depression
It’s important to understand that managing depression is usually not going to be a quick and easy fix. Most people have to really try to use multiple strategies to help them with their symptoms, depending on what their specific circumstances and experiences are. Here are 10 tips and strategies to help manage your symptoms that may help to provide some relief from the severity of your symptoms.
1. Talk about it
When you are struggling with depression, you may want to isolate yourself from others and hide how bad you are feeling. This is understandable because part of depression is often feeling like a burden on others, or believing that people in your life don’t truly care about you or what you have going on. Sometimes it is absolutely true that the people in your life are not as supportive as you need them to be. However sometimes there really are people that care about you and want to be able to be there for you and support you. Talking about your feelings and what you are going through with people who are genuinely concerned for you and care about you is such an important part of managing depression. Even when you don’t really understand why you’re feeling so down, just talking about the struggle can be helpful. When we don’t give our feelings a voice, they will continue to stay stuck inside you. Try to think about the people who have offered to listen or support you in the past and let them know that you could use someone to talk to. You might be surprised at who is willing to listen.
Writing or journaling is an excellent outlet for people who enjoy this kind of practice. This is basically the same kind of practice as talking to someone else, it just keeps your thoughts and feelings more private while you still have an outlet to express them and get them out of your head. Journaling can be a way to directly express and release distressful thoughts and feelings, while creative writing can be a totally different way of accomplishing the same thing. Writing poetry is one example of creative writing, but you could even write fiction if you feel like it. Some people may find writing or journaling to be stressful or unproductive and that is totally fine. You don’t have to do this if it’s not your style or you don’t find it helpful. But for the writers out there, this can be an invaluable way to cope with your symptoms.
3. Use creative expression (art, music)
Aside from writing, there are many other forms of creative expression that can be an outlet for your feelings. If you are drawn to visual arts, painting, drawing, sculpture, and even coloring can be good creative outlets for you to express how your feeling. If not, consider music, dance, or other forms of self-expression. Think about what you feel your depression looks or feels like and put that down in some kind of artistic medium. Giving your depression a concrete representation through creative expression can help you feel more power and control over those emotions.
4. Intuitive exercise
Exercise has been clinically proven to help alleviate symptoms of depression and other mental health symptoms, but from a therapeutic perspective I always recommend intuitive exercise when it comes to managing mental health. This means that you absolutely should use exercise, but you should focus only on exercise that you enjoy and that doesn’t stress you out. This means that the most important thing to consider is what the impact of that form of exercise is on you specifically. It will be different for each person. One person may find yoga therapeutic, but the idea of a Cross-Fit session makes them dread even leaving the house. Another person may find kick-boxing exhilarating and energy-giving, but find walking dull and unhelpful. The main concern should be listening to your body and your own intuition and honoring what feels best and most helpful to you.
Getting some sun and spending time in nature is another important way to create an overall healthy lifestyle to manage symptoms of depression. Sunlight is also a proven natural therapy that can boost mood and provide an important source of Vitamin D. for people who struggle with depression, taking a short walk outside when the sun is out or even absorbing the sun’s rays relaxing in a park or by the pool can provide a little boost to your mood. I have actually seen this benefit people in therapy, as well. When I have clients that are really stuck in a rut and can’t seem to do much else to combat their depression, sometimes taking their dog for a walk outside daily and spending a little more time in the sun and a little less time indoors in the dark can provide just the smallest boost they need to start feeling a little better. Gardening is another natural therapy with proven mental health benefits that helps you get some sunlight into your life.
6. Gratitude practices
Doing a daily or weekly gratitude practice is a good thing for everyone to do, but when you are struggling with depression, it is really important. Sometimes that can be hard to do, when you are feeling so low and it seems like nothing is going your way. Yet there is almost always something to be grateful for, and sometimes you have to start small when you can’t see the big picture. Sometimes if might be just having a bed to sleep in today, or having the love of one person in your life. Often, though, there is so much to be grateful for, but we don’t always see it when we are struggling. Being more intentional about gratitude can help you frame things in a way that helps you to shift your mindset away from depression and towards feeling grateful for all you have in your life. For more on creating a gratitude practice, see this post.
7. Access counseling
This can be a tough one for many people both because the idea of counseling can be intimidating, and also because many people struggle with access to mental health services due to the many complicating factors involved in our healthcare system. Furthermore, some people may have had negative experiences with counseling in past and therefore are hesitant to form a trusting relationship with a counselor again. However, if you are able to see a counselor, I would encourage anyone who is struggling with depression to seek help. There are many dedicated and caring professionals with experience treating depression. Sometimes it takes a little time and effort to find the right therapist for you, but it is well worth it to find the person who you feel most comfortable with. Counseling has saved many people’s lives, and having that professional support could make a huge difference in managing your depression.
8. Take time off
This strategy can also be difficult for many people because of the barriers involved in taking time out from work, family, or other social obligations. There are financial considerations, work performance considerations, and the pressure of stepping away from all of the obligations you have towards people who are counting on you. All of that extra pressure can trigger your symptoms of depression to worsen and leave you feeling hopeless about ever being able to take a break. Everyone has to evaluate their own situation and figure out what they can reasonably do to get a break from some of the things that may be overwhelming you and exacerbating your depression. What you don’t have to do, though, is feel guilty about taking time to take care of yourself. Your life and health are important—just as important as everyone else’s and certainly more important than any task or social obligation you may feel tied to. Releasing yourself from the guilt of taking time to take care for yourself is one thing that you can do right now to help manage your depression.
9. Plan for the future
When you feel depressed, you may feel hopeless about the future. The present may seem miserable and the past may seem like it clings to you. You cannot change the past, but you can change your future, and thinking about and planning for all the things you want to look forward to can help to alleviate some of the sadness and hopelessness you feel. Believing that things can change is one of the keys to managing major depression, because feeling hopeless is a significant symptoms of depression. There is no guaranteed outcome in life, but as long as you can see a future for yourself where things are different, then you can hang onto that hope for a time when you will feel better and be able to live your life fully. Make a promise to never give up on yourself by envisioning the future that you want for yourself and use that vision to give you hope when you are feeling low.
10. Consider Medication
Mental health medication can be life-saving for some people, yet many people are hesitant to take them. This could be due to being worried about side effects, not wanting to be “dependent” on a medication, or not having access to appropriate mental health care. Not everyone needs to be on a medication, but it is appropriate and even necessary for some people depending on the severity of their symptoms. Taking an anti-depressant is nothing to be ashamed about. In fact, you probably know several people on mental health medications, even if you are not aware of it. Taking a mental health medication is a serious decision, though, and one that should be made by you and your doctor together. For more information on how to know when a mental health medication is right for you, see this post.
Managing depression usually requires people to use several different methods to help combat their symptoms and help them feel better over time. Some people may need long-term treatment, while others may be able to recover after a few months of treatment. There are so many factors that influence how severe an episode of depression is, but please remember that help is available and that depression is a treatable condition. Above all, listen to yourself and your needs, and recognize that your life is worth fighting for. You are not alone in how you are feeling, and you can get better with treatment and support.
For more information and resources on depression and mental illness, please visit:
National Alliance on Mental Illness
Substance Abuse and Mental Health Services Administration
National Suicide Prevention Lifeline
In this post I’m going to talk about how to use a form of sensory distraction called the RAINBOW Method in order to combat a panic or anxiety attack. Having a panic attack can be incredibly distressful, leaving you feeling overwhelmed and having difficulty breathing or calming yourself. Using sensory distraction is one way of coping during a panic attack, and there are several ways to do this.
What is Sensory Distraction?
Sensory distraction involves using your 5 senses to change your focus from the overwhelming feelings you are having during an acute panic or anxiety attach to a calmer state of mind. It is one method of coping with acute anxiety and panic. I have another full post on using all 5 of your senses for this purpose here.
How to Use the RAINBOW Method to Stop Panic and Anxiety
The RAINBOW method involves the use of your visual senses. The best way to use this method is preferably outdoors, but you can use it indoors if necessary. I usually recommend walking and using deep breathing methods at the same time.
For this practice, you are going to focus on looking for each of the colors of the rainbow in order, and taking deep breaths while you repeat the colors mentally in your head. So first, you will look for something red. It can be a red bird, a red leaf, a red bug, or any other red thing that you can see. Take a deep breath while looking at it and repeat in your head “There is a red bird” or whatever else you happen to be looking at.
Then you will do the same thing with the next color, which is orange. So look for something orange, take a deep breath, and say to yourself “There is an orange butterfly”, or plant, or leaf, et cetera.
Continue to do this with each of the colors of the rainbow, starting with red, then orange, yellow, green, blue, indigo, and violet. If you get stuck and feel like you can’t move forward, just go back to the colors you’ve already seen, and continue to breathe deeply and slowly repeat your visual observations for each color.
For example, your practice of this method might go something like this:
“I see a red cardinal. (Take a deep breath). I see an orange butterfly. (Deep breath). I see yellow from the light of the sun. (Deep breath). I see green in all of the trees I am looking at. (Deep breath). I see blue in the sky. (Deep breath). I see indigo in the leaves on a bush. (Deep breath). I see violet in a flower that is blooming. (Deep breath).”
You can think of this practice as kind-of like a mantra that you can use during period of overwhelming anxiety to bring your attention back to present moment.
Why Does This Method Work to Stop Panic and Anxiety?
Anxiety is rooted in fear and worry over the future, things you cannot control, things that you have to accomplish, and your own expectations of yourself and others. To calm anxiety, we have to let go of fear and worry and focus on the present moment, because staying in the present allows you to actually release those fears and worries by focusing solely on the moment that you are in right now.
Sensory distraction is one of the ways that you can practice coming back to the present moment and releasing the fear and anxiety you have that are causing such overwhelming distress. The Rainbow Method is one way of using your visual senses to bring attention back to the present moment.
This method can take a few minutes to work, so it is helpful to continue repeating the visual mantra to yourself while you use other coping methods as well to bring your symptoms back under control.
How Does the RAINBOW Method work with other Coping Skills?
Combating panic and anxiety attacks should be thought of as using several different tools in your tool box of coping skills. When you are having an acute panic attack, you need to combat the symptoms using several different coping methods.
If you have medication for panic attacks that you take PRN (per required need), you can use your medication to help you calm down. However, sometimes medication for anxiety attacks can take a little while to work, sometimes up to 15 or 30 minutes, so you need to have some other tools and coping skills that you can use to help you bring your heart-rate down and bring your breathing back under control. For those who do not have a medication to take PRN for an acute panic attack, building up other non-medical strategies to combat panic attacks is also essential.
Deep breathing is a MUST during a panic attack, because you likely have an elevated heart rate and increased respiratory rate, both common symptoms of an anxiety attack. So first and foremost start taking deep breaths, breathing in through your nose and out through your mouth. Try to extend the length of your breaths, making each breath longer and slower until you reach a comfortable respiratory rate.
You can also use an essential oil as aromatherapy during a panic attack, which is another form of sensory distraction related to your sense of smell. I have more information on how to use oils for anxiety in this post.
The combination of walking, breathing, and using sensory distraction methods is the best way that I know of to combat an acute panic attack when you do not have access to a medication or do not want to use one.
Responding to Anxiety and Panic
Anxiety can strike at unexpected times. You can be having a good day and feeling confident when your anxiety kicks into overdrive, leaving you feeling overwhelmed and frustrated with an onslaught of symptoms you didn’t see coming, such as tightness in your chest, difficulty breathing, uncontrollable crying and body tremors.
This is your body responding to stress with a heightened state of arousal designed to put you on edge so that you can confront whatever stressors you are facing at the time. However, anxiety attacks can be disruptive, stressful, embarrassing, and leave you feeling out of control. Learning to use your own senses to combat these symptoms is a key skill to have if you struggle with panic and anxiety.
If you would like a guided mediation audio track of the RAINBOW method that you can use to help you during an acute episode of anxiety or panic, just submit your information on the form below and I will send you a free 10 minute audio track of this method in practice. I designed this guided meditation with my clients in mind who suffer from panic and anxiety attacks. This track will guide you through a deep breathing exercise and the RAINBOW method of sensory distraction, set to calming music, allowing you to focus and settle your overwhelming feelings.