Blog
Cincinnati Therapist Explains How Our Nervous System is Constantly Looking for Safety: Part Two in the Series About Applied Polyvagal Theory in Therapeutic Yoga
In my mind, as a therapist and Polyvagal Theory enthusiast, I often compare neuroception to a home security system within our bodies. If our home security system is set and there are no intruders, there is no reason to be alerted, thus, we can feel safe and protected.
Feeling Stuck in the Ups and Downs of Life? Cincinnati Therapist Offers Five Tips for Developing Mental Health “Sea Legs”
Back when I started my formal training to become a drama therapist, I came across a metaphor comparing the intention of drama therapy to developing “sea legs.” Rather than fighting, denying, or trying to find a way to stop life’s constant ups and downs, the goal is to “help us feel comfortable in the swaying boat in a rough sea, not only to walk on solid ground” (Johnson, 2009, p. 90).
Accessing Quiet for Mental Health: Balancing our Inner- and Outer-Reach for Safety
I recently picked up and began reading Quiet: The power of introverts in a world that can’t stop talking, by Susan Cain. A world that can’t stop talking–this phrase resonates and seems so true in current times. As much as we seem to be compelled to live fully immersed in a world of words, thoughts, and information (and the sharing of it all), we seem equally as overwhelmed by the constant mental commotion. Even when we’re able to turn down the external noise, our own thoughts can continue to consume our inner peace.
Learning to Let Go in Yoga, Therapy and Life: How Relaxing Your Nervous System Will Reap Major Mental Health Benefits
Fast forward 20 years, after countless yoga classes, and becoming a yoga teacher, I am still moving through moments of gripping, focused engagement, and learning to relax in my yoga practice and in life. I bring this embodied experience to my work as a counselor–both deep knowing of what it feels like to be wrapped up in gripping and the liberation that comes from learning relaxation is a possibility. As a counselor in training, my aim is to provide a space for your own explorations.
The Power of the Pause: Mental Health Therapist Gives Five Benefits of Taking a Break
Pause. A temporary stopping or slowing down, in order to rest, reflect, regroup. This world has been and continues to be a “heavy” place, and just as a marathon runner must pace themselves for the longevity of finishing their race, we also need to pace ourselves to sustain our energy over the lifetime. Pausing regularly can help prevent burnout and compassion fatigue.
Simplifying the Polyvagal Theory, Part 2: Monitoring, Identifying and Regulating your Emotional States Will Lead to Better Mental Health
We move through these states all day every day to differing extents. I might wake and feel socially connected to my family by sharing breakfast or my dog throwing the ball for him. When I start work, I may fall into some level of flee or fight, maybe some anxiety when I see a long list of emails I need to tend to. And if one of those emails has bad news, I might sink into a shutdown. What if, following that, a team member comes into the office and we are able to talk and connect? That would likely ease the shutdown effect and help me move back into feeling connected and emotionally safe.
Therapy Can Be More than Talking: Learn How Applied Polyvagal Theory in Therapeutic Yoga Works and How It Can Benefit You
Simply put, Applied Polyvagal Theory in Therapeautic Yoga is the integration of Polyvagal Theory with the mindfulness, breathwork, postures, and movements associated with yoga.
Through this approach, we are encouraged to integrate the understanding of our nervous system states with sensory awareness. This is done through interoception, exteroception, and proprioception. We are then able to learn how to recognize and respond effectively to various nervous system states, which improves our ability to tolerate distress.
Embracing Suffering by Attending to the Nervous System
Instead of doubting, suppressing, or fighting what we feel, we’re able to choose to attend to our uncomfortable nervous system response--maybe with a calming breath, a shift to a more supportive body position, or by simply placing a hand over our heart.
Four Lessons Learned While Working for a Mental Health Counseling Practice
I do not have a background in mental health.
I don’t have a degree or am educated in the subject whatsoever, however I have been working for a mental health counseling practice for about a year now and want to share some things I have learned. Let me reiterate one last time, that I am no expert, but wanted to share my own personal experience–I have learned so much about the Polyvagal Theory, the vagus nerve, and my nervous system and how it all affects my mental health.
Simplifying the Polyvagal Theory, Part 1: How Being in Touch with Your Nervous System Changes Everything
Someone asked me to write one blog to simplify the Polyvagal Theory. It’s not that easy. This is the first in a series of blogs to explain the Polyvagal Theory, how it affects your nervous system and ultimately your mental health. I share this information through story and weave in the principles of the theory.
Three Simple Steps to Care for Your Vagus Nerve and Nervous System and How Safe and Sound Protocol Can Enhance that Care
It seems society has normalized stress as an unavoidable way of life that we just must deal with. Along with this increased stress there has been a decrease in face-to-face social interaction. According to a 2021 Forbes article, Americans spend 1,300 hours per year on social media which equals a little over 3.5 hours per day. Some people feel that engaging in social media helps to lower (or avoid) the effects of stressful situations. Well, if I can’t use social media to destress, what can I use?
How the Safe and Sound Protocol Breaks Down Your Walls and Leads to More Effective Mental Health Counseling
“Garbage in, garbage out.”
We all know this saying–we have either used it ourselves or have heard others use it. Not only is this saying used in daily life, it is often used in sciences, including neuroscience.
The more time, positivity and effective methods we use to build the foundation of our mental health, the better we will feel and the more connected we will be with others.
Finding Meaning in Your Grief and How Grief Counseling Can Get You There
Spring, the season associated with new life and blossoming trees and flowers, is here. Yet, if you are grieving a loss, it may be very hard to enjoy the beauty of this fresh season.
May you offer yourself the time and space you need to grieve and heal, regardless of what others may tell you, because many misconceptions exist around grief. So, let's begin by defining some terms to assist us in navigating the nuances of this complex topic.
The Reality of Mental Health Counseling and Defining the Role of Therapist
I invite you to consider your first exposure to therapy. Was it meeting with a therapist? Seeing a therapist on TV or in a movie? Hearing about it from a friend?
There is a pretty good chance our first impressions of therapy were at least slightly inaccurate (guilty!). Therapy extends beyond common misconceptions that you must be mentally ill, a “difficult” child, or “weak” to receive services.
I’m here to say that choosing to go to therapy might be one of the hardest, and most gratifying, decisions you could ever make.
How our Safe and Sound Protocol Program Coordinator Found her Home Here at Rooted Compassion Counseling: Her Passion for Helping Others Plus a Bit of Serendipity
Do you remember the Geico commercial where the Gecko explains how he came up with the “whole 15-minute thing” then calls it Serendipity? Watching this commercial is the first time I felt I could relate to a lizard. Serendipity is an aptitude for making desirable discoveries by accident. I feel this describes my journey from learning about the Polyvagal Theory and the Safe and Sound Protocol to now moving into my current position.
A Reflection on Being White and Exploring my Bias
What I bring with me tonight is confusion about my upbringing. When I was a little girl, we had a maid who was black. We all adored her. In many ways I spent more time with her than I did with my own mom. Clara taught me how to iron, chased me with a wet rag she would snap on the back of my thigh when I misbehaved, and lit up every time I walked into the room. She felt like a family member to me who came on Tuesdays and Thursdays. She rode the bus across town and had a long walk from the bus stop to our house. At Christmas time we would go to her house and see her husband and daughter. We would take them all Christmas presents. As a kid I thought they were happy to see us. As an adult I wonder how true that was. I wish I knew what her true experience of us was. Clara mothered me in ways that were very important to me. I worry and wonder if I treated her with the respect she deserved.
Embracing the Nature of Yin: Supporting the Nervous System
For many, winter is the season of the year that brings with it experiences of isolation, depleted energy, or a lack of motivation. Even those who rarely find themselves outdoors can feel this inner shift toward sluggishness or a sense of being separated from the nurturing beauty easily recognized in the livelier aspects of nature. So why are winter months so tough on the psyche? We’re a part of nature, certainly. So how is it that we can we feel so frustrated and lonely when the rest of nature slows down?
How to Use Principles of Polyvagal Counseling to Determine When Your Nervous System Feels Safe
As I have been talking to people about emotional felt safety, I’ve noticed a trend. Sometimes we move into a protective safety as opposed to a connected safety. Connected emotional felt safety is when you feel settled, calm, in good relationship with others if they are near you or not. Some people refer to it as supported, relaxed, or peaceful. This all indicates that our nervous system is relaxed and not receiving any cues of danger either physically or emotionally.
Pandemics & Pranayama
“What even is a pandemic?”, I ask myself as I’m scrolling Facebook and reading about a new, novel virus that was spreading quickly across the globe and leaving many ill. As most of us know, the pandemic hit a lot of people hard. And I mean hard. We were unknowingly (and unwillingly) thrust into isolation; separated from our closest family, friends, and loved ones.
As someone who thrived off social energy, this was a huge change for me. I was left feeling lonely, isolated, and needing a way to find connection. FaceTime, Zoom, and phone calls just weren’t cutting it.
Grief Chose Me.
In grad school to earn my Master's in Counseling degree a few years ago, I recall one of my professors saying, “we often don't choose our area of expertise, it chooses us.” This thought stayed with me. Fast forward to today. I'm now a Licensed Professional Counselor, with one of my specialties being grief counseling. Grief “chose” me, and it is my honor and privilege to sit with folks in the midst of their pain over the loss of a loved one, a relationship, a beloved pet, a career, a dream, a relocation, or any other loss that is impacting their life and/or ability to function in optimal ways.