Trauma informed care has become a highly coveted model for treating people who have experienced traumatic experiences or events. Read more to learn about trauma and this form of treatment.
What is Trauma?
Trauma is defined as an emotional or psychological response to an event that is deeply distressing or disturbing. It can refer to things that are upsetting, such as being involved in an accident, loosing a close loved one, or going through a divorce. It can also refer to the extreme end of the spectrum as well. This would be things that are severely damaging such as assault or kidnapping.
Trauma informed care is not about specific techniques. It is an overall approach to providing care. Trauma informed care should include the following six principles.
A safe therapeutic environment is essential to aid in recovery.
Trauma related symptoms and behaviors originate from adapting to traumatic experiences.
Recovery from trauma is a goal in treatment.
Resiliency and trauma resistant skills training are part of treatment.
It focuses on client strengths.
Trauma recovery is a collaborative effort.
What to Look for in a Trauma Informed Therapist
First and foremost, a trauma therapist should realize the impact that trauma has on a person. They should also have an understanding of potential paths for recovery. They should also be able to detect the signs of trauma in clients. Along with being able to detect the signs they should be able to respond to these signs. They should use their full knowledge of trauma practices and procedures to assist their client. Lastly, a trauma informed therapist should actively resist re-traumatizing clients.
The Importance of Trauma Informed Care
Everyone has different reactions to traumatic events. Some people may be able to cope with and move past their trauma rather quickly, whereas others may develop Post-Traumatic Stress Disorder. The way people react to and retell the traumatic event that they experienced can determine whether the people around them will believe what happened. Those who react with strong emotion are often seen as more credible than those who remain stoic and are able to look past the emotion.
Divorce can be a very difficult and emotional experience. It can be hard to come to terms with the end of a relationship, and it can be even harder to trust someone else again. But it is possible to move on from a longer term relationship and find happiness again.
Tips for managing after a divorce
Here are some tips on how to have a better outlook on life and learn to trust after divorce:
First, allow yourself to grieve. It’s important to allow yourself to feel the pain of divorce. Don’t try to bottle up your emotions or pretend that you’re not hurting. Allow yourself to cry, scream, or do whatever you need to do to express your grief.
Talk to someone you trust. Talking to someone you trust can help you to process your emotions and start to heal. This could be a friend, family member, therapist, or anyone else who you feel comfortable talking to.
Take care of yourself. It’s important to take care of yourself both physically and emotionally after divorce. Make sure to get enough sleep, eat healthy foods, and exercise regularly. You may also want to consider talking to a therapist or counselor to help you deal with the emotional aspects of divorce.
Focus on the positive. It’s important to focus on the positive aspects of your life, even after divorce. Think about all the things you’re grateful for, such as your health, your children, your friends, and your family.
Give yourself time. It takes time to heal from divorce. Don’t expect to feel better overnight. Be patient with yourself and give yourself time to adjust to your new life.
Don’t be afraid to start over. Divorce can be a new beginning. It’s an opportunity to start fresh and create a life that you love. Don’t be afraid to put yourself out there and meet new people.
Divorce is a difficult experience, but it is possible to move on and find happiness again. By following these tips, you can start to have a better outlook on life and learn to trust again. It may take time, but it is possible to learn to trust again after divorce. Start by trusting yourself. Once you’ve learned to trust yourself, you can start to trust others. It’s important to remember that not everyone is like your ex-spouse. There are good people out there who will treat you with respect and love.
Here are some additional tips that may help you
Set realistic goals for yourself. Don’t expect to be over your divorce overnight. It takes time to heal. Set small goals for yourself, such as going out with friends once a week or reading a book every night before bed.
Don’t compare yourself to others. Everyone heals from divorce at their own pace. Don’t compare yourself to friends or family members who seem to be moving on faster than you.
Don’t be afraid to ask for help. If you’re struggling to cope with divorce, don’t be afraid to ask for help from a therapist or counselor. They can provide you with support and guidance as you move through this difficult time.
Remember, you are not alone. Millions of people go through divorce every year. It is possible to move on and find happiness again. With time and effort, you can heal from your divorce and create a new life for yourself.
The Valentine’s Day season is around the corner, and so is the pressure to celebrate it. During this time of year, there is no shortage of candy brands reminding us that the best way to express love is through treats. The fact of the matter is that love is a daily choice that requires much more than chocolate.
Oftentimes we can get caught up in the overwhelming stress of life’s commitments. Therapy is a tool that helps us process our feelings and open our minds to giving and receiving love, thereby strengthening our relationship with others.
Therapy teaches us to love ourselves with…
Maybe you’re familiar with the phrase “You are your own worst critic”.
Unfortunately, this phrase holds more truth than we want to believe. Psychology Today’s article discusses the negative impact that self-criticism can have on our mental health. Therapy creates a safe space where we can process the internal disapproval that we allow ourselves to be burdened with. By reducing some of these burdens, we can free our minds to make room for more positive mindfulness and self-love.
When we’ve learned to exercise compassion, there will then be space for recognition. The thought of having to be mindful and vulnerable is scary, but breaking down our internal barriers empowers us to see our strengths. All too often, we do not give ourselves enough credit for the good qualities that we have. We have a tendency to break ourselves down, instead of building ourselves up. By doing the opposite, and recognizing our strengths, we can master the art of loving who we are.
One way we can learn to love ourselves is by taking steps to help us meet our potential. Therapy creates a safe space where we can discover what we need to grow. This can be hard to do, as sometimes we are forced to acknowledge parts of ourselves that we hope not to. But, by managing bad habits or negative mindsets, we can develop into the thriving person we hope to be.
Therapy teaches us to love others with…
Communication is an important part of every relationship. If you google synonyms for “communication” you might find words like “give” or “deliver”. Very rarely do we equivocate communication with “receiving”. It’s important to remember that communication between two people goes both ways. While this practice requires speaking with calm tones and kind words, it also requires active listening. Therapy not only teaches us the techniques to be heard, but also the ability to hear others. This can be hard to put into practice, but, when done correctly, allows us to build a greater connection.
When we interact with others, we tend to get caught up in the moment. It’s easy to forget that the other person has a different perspective from our own. Therapy teaches us to take a step back and recognize the kinds of burdens that others might be carrying. Check out Psychology Today’s article on the 5 Ways Empathy is Good for Your Health. By practicing empathy, we will find that we can build stronger connections with others.
Just like we should work to be less critical of ourselves, therapy helps us to be less critical of each other. It can be hard to let go of the things that hurt us, but the practice of compassion can help us move forward. Therapy creates a safe environment where we can learn this skill, together, and strengthen our connections.
As we wind down from the holidays and settle back into our routines, we may find ourselves already dreading the season of cold and day-to-day living that awaits us. At times like these, it is important to actively engage in self-care. Some days, taking care of ourselves can come naturally. However, there are some days when it just feels like we don’t have enough time or energy to devote to proper care for our minds and bodies.
Here are 5 simple methods of self-care that will have a big impact on how you feel with a small impact on your schedule.
We tend to associate being dehydrated with extreme physical symptoms. We forget that it can be a mild, everyday, occurrence resulting in a profound impact on our mental health. Drinking water throughout the day can help boost your energy and your mood, reducing overall feelings of depression and anxiety. If you struggle to keep up with your water intake, start with small goals. For example, drink a glass of water when you wake up, and at every meal. There are also great resources, and apps to help you track how much water you drink a day. Find a system that works for you, and start small. Remember to set achievable goals, and build as you go.
Listen to Music
Listening to some good beats can be an excellent way to add simple self-care to your routine. It can help you gear up for your day, or wind down for the evening. You might have 5 minutes to sit and meditate, or have a day packed full of activities. Luckily, listening to music is an easy self-care method that can fit into any schedule.
How does science link music to mental health? The University of Central Florida has a great tool that helps us understand how music positively impacts each area of the brain. Check it out here: https://www.ucf.edu/pegasus/your-brain-on-music/
Take a Warm Shower (or bath)
When we experience extreme emotions like stress or anxiety, our muscles can get very tense. We might start to feel like we are stuck, or that our bodies have locked up. Taking 10 minutes for a hot shower can help relieve a lot of that tension, and allow us to relax. If you find that you have some extra time, try taking a warm bath right before bed to get a good night’s sleep.
Take a Hike!
…Actually, even a short walk around the block will do some good. A study done in 2013 found that people who suffered from depression experienced a positive mood shift after walking outside for 50 minutes. In addition to a mental boost, a walk around the neighborhood is a simple and free way to add a little exercise to the day.
Check our our blog post on what happens when you spend time outside.
This last act of simple self-care requires little effort but will have mighty results. Deep breathing sessions are a great way to help the mind and body find a space to relax. If you’re experiencing anxiety, it can also slow your heart rate, and help to regain control. This exercise doesn’t have to be complicated. Some smartwatches and phones come with guided breathing applications that make the process easy and convenient.
If you want to give it a try, you can also check out this 3-minute guided breathing exercise video
These 5 acts of Simple Self-Care are a great way to boost your mood, and they only take 30 minutes or less. Consider adding just one to your daily routine, and you will find that even the slightest change can make a big difference.
Amidst all the joy and excitement surrounding the holiday celebrations, we often find ourselves overwhelmed by all that the New Year has to offer. We get worn out by all of the holiday parties, or we put too much pressure on ourselves to live our next year better than the last. Here are a few small things that we can do to have a big impact on how we find joy in the new year:
Set some time to recharge
We can remember to charge our phone’s low battery, but how often do we pay attention to our own energy? Giving ourselves permission to relax physically, emotionally, and socially is important. It gives us the power we need to keep doing the things that we love to do. This doesn’t have to be something that is a big-time commitment – even taking a break for 30 minutes can make a huge difference.
Once we’ve designated some time to recharge, we can choose any activity like:
listening to music
exploring the outdoors
or snuggling our pets.
Remember, pick an activity that draws you away from the hustle and bustle. Your mind and body need an appropriate amount of time and space to relax.
Oftentimes, we get caught up in all the ways we can make the next year “better”. We get so focused on meeting future goals, that we forget to celebrate our past accomplishments. This year, take a moment to reflect on all of the things that you achieved in 2021. Perhaps there is a new habit that you developed that you hadn’t even noticed – rinsing your dishes, journaling, listening to a podcast, or drinking more water. Perhaps there were new chapters that you started like joining a league, owning a car, changing careers, or moving homes. Every time we accomplish something new, no matter how easy or hard, we deserve to give ourselves a little credit.
Try Something New, But Simple
Around this time, we tend to start hearing more about trying new goals. We hear phrases like “saving 15% more of my income” or “biking an extra 200 miles”. While these big goals might be exciting for some, they can be daunting to others. There are plenty of ways to celebrate the “new” in New Year, without getting overwhelmed.
Try picking one new thing to try that you’ve never thought of doing before. Maybe it’s visiting a museum, exploring a new park, or trying new food. New experiences can be exciting, without being big or expensive! Get out there and try something new
Apply Your Passions
One way we can try new things is to volunteer. Sometimes we tend to steer clear from “volunteering” because we associate the word with a high requirement of commitment and a low expectation of satisfaction. We forget that many times, there are opportunities to give back in ways that we know we’ll enjoy.
Do you have a love of animals? Consider volunteering to walk dogs, or foster kittens.
Are you an athlete? Consider volunteering to coach a little league.
Are you passionate about history? Ask about volunteering as a local tour guide.
There are plenty of ways to find opportunities that align with your interests and help the needs of others.
This article shares about types of licensure so you can understand the difference in types of therapists. There are several ways that one can pursue education in order to become a therapist. Understanding the differences in each licensure will help you understand how your therapist, or potential therapist is trained.
Here we will outline some of the most common licensures that our therapists have here at Collaborative Counseling.
Above all else, a masters degree is required before obtaining licensure. Therapists can received a masters degree in many areas of study. These include psychology, social work, counseling, mental health counseling, marriage and family therapy, and many more.
It typically takes two years to complete a masters program. And requires completion of a four year degree.
Once a masters degree is obtained and before one can take the state or professional exam, several steps of provisional licensure and supervised counseling take place. When an applicate completes and passes this exam, they are a licensed therapist.
In the U.S., requirements for becoming a therapist are determined by state. As a result, the requirements vary depending where you live.
Here are general descriptions and requirements of different licensure.
Licensed Psychologist (PhD, PsyD, or EdD)
Generally, you will need a doctoral degree to practice as a licensed psychologist. Doctorate programs are often the highest level of education in most fields. They take around four years to complete, after completing a bachelors degree. These psychologists have the ability to do psychological testing. In general, other licensed professionals cannot.
Licensed Professional Counselor (LPC)
Licensed Professional Counselors are masters level mental health providers. They require:
A minimum of 700 hours of supervised field experience in graduate school
Depending upon degree, 2,000-3,000 hours of post-graduate clinical supervision hours
Passing the credentialing exam
These professionals can work in a variety of settings, including communities and private practice. LPC’s work with individuals, families, couples and groups.
In Minnesota, LPC is not a common licensure, but Wisconsin uses these requirements for LPC’s.
Licensed Professional Clinical Counselor (LPCC)
Licensed Professional Clinical Counselors are also masters level professionals that have a masters degree in counseling or another related field. Some requirements for these counselors include:
an additional 2,000 post graduate supervision hours for licensure compared to LPC’s, for a total of 4,000 hours.
passing the credentialing exam
This is a more common licensure in Minnesota because this is the license insurance companies will reimburse.
LPCC providers can work in a variety of settings including private practice, residential facilities, community based agencies, schools and more! This licensure level is trained to offer therapy to individuals, couples, families, and groups.
Licensed Independent Clinical Social Worker (LICSW)
A Licensed Independent Clinical Social Worker is within the field of Social Work. These training programs focus on therapy from a perspective of the community that surrounds oneself.
To become a LICSW:
First, one must get their masters in social work (MSW)
After that you work towards licensure via clinical experience in and after graduate school.
After schooling comes a post graduate school experience. During this time social workers are supervised by a fully licensed person before receiving their own independent licensure.
Then they must take the state licensing exam.
Also, another variation of LICSW’s is a Licensed Clinical Social Worker (LCSW). This includes minor changes in requirements from state to state. For example, LCSW’s practice in Wisconsin, while LICSW’s practice in Minnesota.
A big benefit of this type of license is the type of insurance that LICSW’s and LCSW’s can accept. For example, they are able to accept Medicare if they choose to, while other licensed professionals do not have the option to accept this due to Medicare guidelines.
Licensed Marriage and Family Therapist (LMFT)
Licensed Marriage and Family therapists are another sub-sect of mental health providers that offer services to couples, families, and individuals. While LMFT’s do tend to work more in family and relationship settings, this is not the only population LMFT’s can work with.
Marriage and family graduate programs focus more on the family systems and relationships surrounding one’s life. This training informs and impacts the way LMFT’s approach therapy.
These therapists require:
4,000 hours of post graduate supervised experience
Passing the national MFT exam.
LMFT’s can also work in private practice, community settings or residential facilities.
Licensed Alcohol and Drug Counselor (LADC)
Licensed Alcohol and Drug Counselors are master level professionals. They require:
Completion of 880 hours of supervised experience during the alcohol and drug graduate program
Candidates must pass the licensing exam
Having a variety of training programs for counseling helps keep our field diverse. It also helps provide a variety of specialties in our field. The vast array of services that are offered come from the differences in licensure. Providers with different licensure often focus their practice in certain specialties based on their degree and license.
However, a provider’s specific area of expertise could vary. It is best to schedule an appointment or meet a therapist personally to see if they are the best fit for you. We hope it helped to learn about the types of licensure of our providers.
We know that this is a stressful and overwhelming time in everyone’s life and we believe that setting aside some time for yourself helps you so you can help others around you. We have compiled a list of resources and tips for quarantine to help you make the most of this time quarantined at home.
Here are 8 ways you can make a small change in your daily life to live your best quarantined life:
1. Get up and move!
Many athletic and fitness clubs are offering free resources, so be sure to look around for tools to get moving and boost your immunity. For example, LifeTime Fitness is offering free on-demand exercise videos: https://my.lifetime.life/lp/video-workouts/strength.html. You can always go on a walk around your neighborhood to get some fresh air!
Diaphragmatic breathing, also known as belly breathing, helps give you a basis for meditation and also has many health benefits, such as lowering blood pressure and heart rate. Take some time today to consciously breathe and re-center yourself.
4. Meditation and mindfulness
In addition to deep breathing, there are several resources that can help you take a step back and relax. Calm.com, Headspace.com and VirusAnxiety.com provide tips to reduce anxiety and bring awareness to your breath.
5. Set screen time limits
It is easy to lose track of time when you are home all day. Most phones offer settings that allow you to set a limit of time for social media and overall screen time. Setting these boundaries can help you stay productive throughout your day.
In addition to these at-home tips and tricks, Telehealth or online therapy is a beneficial tool that is accessible from your computer or smart device.
Our providers at Collaborative Counseling are set up to provide Telehealth services that can help you navigate this unprecedented time. Accessing therapy from the comfort and privacy of your own home or space is a great way to stay connected and our providers would be happy to help you. Make sure to check back for more tips for quarantine life!
Call our office today to get scheduled at 763-210-9966!
There are many different program options for addressing issues with mental health. It can be difficult to know which type would be the best fit for you or a loved one. We are going to try to break down the levels of mental health care to make it a little simpler!
In outpatient care, the patient goes to the place of service, gets said service, and then goes back home all in one day. There are four levels of outpatient care: 12-Step programs, routine outpatient programs, intensive outpatient programs, and partial hospitalization.
In a 12-Step program, participants typically meet on a weekly or monthly basis to talk in a group about shared struggles. People share their experiences and build a support community through those stories. Alcoholics Anonymous (AA) is one really common example of this type of service. Other subject areas include gambling, sex addition, eating disorders, and many more.
Routine Outpatient Care
Routine outpatient care is what we do here at Collaborative Counseling. In this level of mental health care, patients meet with a therapist in an office. Sessions typically last around an hour. Therapists will facilitate conversation to help with whatever may be happening in their life.
Intensive Outpatient Programs
Intensive outpatient programs are similar to routine care in that the client goes to an office for services. However, these programs often involve both group therapy and individual therapy on a regular basis. The sessions are typically longer or occur more often.
Partial hospitalization (PHP) is one step higher in care. These programs are usually all day. The client would spend their day in different therapy sessions and/or programs and then go home for the night. There is more structure and help with basic care needs.
These levels of care take place in a hospital or residential setting. People typically check to a hospital or another facility where they spend the night. The two levels of inpatient care are: acute inpatient care and residential treatment.
Acute Inpatient Care
Acute inpatient care is a short term hospitalization. When care in an outpatient setting is not enough, clients can go to an inpatient facility. Facilities are staffed 24 hours a day by trained individuals monitoring client. The goal is usually to get the client stable enough to go back home.
Residential Treatment options last a bit longer than acute care. They take place in a home or apartment setting. There are still medically trained staff present, but they may not be monitoring the client as close as in a hospital. Clients work on building community in their living space while addressing their personal concerns.
No matter where you are at in your mental health journey, there are options for you! Hopefully this information helped clarify the levels of mental health care available.
Life is stressful. For most people, the term ‘stressful’ is a major understatement to say the least. From work to studying to being home with kids or whatever your day consists of, it’s often tough to relax. Taking a moment out of your day to step outside and enjoy nature can ease some of that!
Here is a look into what happens in your body when you are in natural spaces:
Lowered cortisol levels – when your cortisol levels are constantly raging, like in periods of high stress, there is more risk for depression/anxiety, weight gain, trouble focusing, and issues with your heart
Lower blood pressure – the fresh air and view of nature help in keeping your heart and mind healthy
Better sleep – spending time outside helps people not only get a deeper sleep, but sleep longer through the night
Improved immune system – being outside exposes your body to a wide variety of healthy bacteria that work to improve your bodies natural defenses
Increased exercise – people are more likely to get moving when they spend time outside whether that is walking/biking/swimming/etc which is always great for you as a whole
There are many ways that immersing yourself in nature can get you that much needed break! Not sure where to start? Walk through a local park on your lunch break. Maybe go for a bike ride with a friend. Even having a view of natural environments or plants in your house can make a difference!
It’s time get serious about caring for the bodies we live in every day. Take that step outside and enjoy the warm summer weather that is just around the corner! (But don’t forget your sunscreen!)
Validation is a powerful tool that can be implemented in almost every relationship we have. According to Karyn Hall, PhD: “Validation is the recognition and acceptance of another person’s thoughts, feelings, sensations, and behaviors as understandable. Self-validation is the recognition and acceptance of your own thoughts, feelings, sensations and behaviors as understandable.”
Why Do We Need Validation?
Validation is important for us to feel accepted by others. As most of us can attest to, feeling like you belong and matter is an important part of feeling good about yourself. When we validate others, it brings us closer and strengthens the relationship. Additionally, validation helps us to build understanding with others and aids in effective communication. Validation also helps people feel important and cared for. This is especially true for kids who need validation to feel connected to their parents, express emotions and to develop a secure sense of self.
Levels of Validation
Marsha Linehan, PhD, has identified six different levels of validation and some tips on how to implement them.
Being Present: giving your complete attention to the person struggling in a non-judgmental way
Accurate Reflection: Summarize what the person has said, try to really understand and not judge the person’s experience
Reading someone’s behavior and guessing what they may be thinking or feeling: pay attention to the person’s emotional state and label their emotion or infer how they may be feeling. Be sure to check in with the person to make sure your guess is accurate!
Understanding someone’s behavior in terms of their history and biology: think about how someone’s past experiences may be affecting how they are feeling now, in this moment or situation.
Normalizing or recognizing emotional reactions that anyone would have: recognize that many people may feel the way that you or the other person is feeling in a given situation and let them know that it’s okay to feel this way as many people do.
Radical genuineness: this happens when you are able to understand how someone is feeling on a deeper, personal level. Perhaps, you have had a similar experience. Sharing that with the other person can help to validate their feelings and reactions.
Putting Words Into Action
Learning to validate others can be easier said than done. However, being more conscience of how our words affect others and even implementing the first few levels of validation can make a big difference in our relationships and interactions with others. An essential tenant of the therapeutic relationship is validation. It is important to know that we must first be able to validate ourselves before being able to validate others. Therapy can help you to achieve self-validation skills as well as learning skills to validate others. For more information about our clinicians and how they can help, visit: https://www.collaborativemn.com/meet-our-team.