Dec

Making A Plan For A Happy Holiday

by CCCOC Resources in Active, Adult Relationships, Anxiety, Blog, Depression, emotional health, Family Relationships, Healing, Holidays, physical health, Self Improvement, Uncategorized Comments: 0 tags: Holiday Stress, Self Improvement, Self-Care

Think About It

What is one thing that you’ve experienced on a past holiday that you do not want to repeat this year?

Drinking too much / using drugs
Spending the holiday alone at home and feeling lonely
Conflict with family or friends
Feeling guilty or sad that I had nothing to give
Feeling depressed
Wanting to hurt myself or someone else

Future Brighter Holidays

2. Can you avoid what you checked this holiday and commit not to do it?

Yes
No
Maybe

Check one box under each category that you would like to do this holiday:

Physical

Eat healthy foods (substitute fruit for sweets or vegetables for chips!)
Get exercise (bundle up and go for a walk)
Drink plenty of water (limit alcohol and caffeine)
Get enough sleep (7-9 hours each night)
Practice good hygiene (get out of your pajamas and put on something nice!)

Mental

Make a plan: Take action and decide fun ways to spend your Holiday Season with others.
Don’t fake it: embrace both good and bad feelings.
Create a tradition for yourself: light a candle, talk with a friend, say a prayer, sing a favorite song.
Tell yourself that it doesn’t have to be the “best time of the year.”

Social

Plan your holidays ahead of time (where will you go for the meal?)
Plane to be with people you enjoy.
Talk about your feelings. Cry, laugh. Do not try to hide your honest emotions.
However, if you find yourself getting angry, take 3 deep breaths and remove yourself from the situation.
Put some effort into seeing that someone else has a wonderful holiday. Serve at shelter. Ask if you can help set up for a dinner. Find satisfaction in doing for others.

3. Now circle just one of the things you checked above that you will commit to doing this holiday.

I _________________________________ (your name) commit to thriving and living with less stress this Holiday Season.

Date: ____________________________

Can you mark yes to question #1 now?

If you want to discuss this further feel free to contact Cornerstone Counseling Center of Chicago (312) 573-8860 or cccoc@chicagocounseling.org

*Please note if at any time you feel overwhelmed or that you may hurt yourself, please call the Northwestern Crisis Hotline at: (312) 926-8100 or 911 or go to your nearest Emergency Room.

Jun

Dr. Harris Summer 2018 Reads Suggestions

by Rev. Dr. Peonita Harris, Psy.D., LMFT, CSAT in Active, Adolescent, Adult Relationships, Anxiety, Articles, Blog, Child Behavior, Depression, Family Relationships, Healing, Parents, Self Improvement, Trauma Comments: 0 tags: Activities, Communication, Couples, Family Relationships, Forgiveness, Rebuilding, Relationships, Self Improvement, Summer, Summer Activities, Trauma

Dr. Harris Summer 2018 Reads Suggestions

Dec

Self-Care Tips to Get You Through the Holidays

by Monique Gardner, M.A., LPC in Active, Adult Relationships, Anxiety, Articles, Blog, Depression, Family Relationships, Healing, Self Improvement Comments: 0 tags: Family Relationships, Holiday Stress, Kids, Self Improvement, Self-Care

While the holiday season can be a time of connection and cheer for many, for others it can bring about additional stress and isolation. During the season of giving we often devote so much time to others that we forget to take care of ourselves. Reclaiming and incorporating time for yourself is an essential part of maintaining a healthy and balanced holiday season. Below are a few ways in which you can give to yourself this season:

Reflect: Throughout the year reflection is a key aspect of self-care, but moving it to the forefront is especially important during the holidays. Reflection can bring about renewal and change as you enter the new year, and for some can even bring closure. Meditation and journaling are ways in which you can reflect on what it most important during these times. Both provide emotional and physical benefits that aid in the mitigation of undesirable symptoms.
Rest: Another important aspect of everyday life, that is especially important during this busy time, is rest. By maintaining a routine, you allow yourself to remain recharged and refreshed during this season of rush.
Prioritize: In an effort to match the pace of the season, many people often find themselves playing catch up once the holidays have ended. Allow yourself time to create and stick to realistic goals, which can include scheduling and budgeting. This eliminates the burden of overspending and overexerting yourself.
Create: Instead of focusing on the hustle of the season, take advantage of the magic of the season by creating traditions that will last for many seasons to come.
Redefine: Many assume that giving requires spending. During the coming days, take time to reflect on the meaning of the holidays by redefining what it means to give. Giving your time to be in service of others is an easy and inexpensive way to lift spirits.

In keeping with the holiday season, it is important to remember that self-care is key to achieving greater health, happiness, and prosperity. As stated by Calving Coolidge, “Holidays are not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of the Holidays.”

Jul

All my single ladies…Caring for the heart of a woman

by Dr. Kara White, Psy.D. in Active, Adult Relationships, Anxiety, Blog, Self Improvement Comments: 0 tags: Adult Relationships, anxiety, Dating, Relationships, Romantic Relationships, Singleness, Singles

In the face of ongoing singleness, it seems women get consumed by the “man hunt”, cope unhealthily a bag of potato chips or Oreos, or harden their hearts from discouragement and self-doubt when they are unable to find what they desire. I have worked with many women who have thought, “What is wrong with me? No one likes me!” or “I must not be good enough for the one I want.” I have true compassion for these women. They long for deep, intimate connection that validates the tender greatness inside of them. This longing for relationship or communion exists for many reasons. On one level, it is an attempt to answer a core defining question, “Am I loveable? Am I captivating? Am I worthwhile?” (Eldredge & Eldredge, 2010).

All humanity is wired for connection and relationship, and women seem to embody this deeply. Genesis shares that Eve was made from the rib of Adam (Genesis 2:22). In Genesis 2:18, Eve was called ezer kenegdo, best translated as, “sustainer beside him” (Alter as cited by Eldredge & Eldredge, 2010). Women are to be life-giving: relational, tender, vulnerable, and beautiful. Therefore, the loneliness and insecurity women often feel during singleness can be intensified when our need for intimacy is not satisfied.

In the book, Captivating, the authors describe the essence of women from a scriptural perspective. The authors argue that women are to be the crown of all creation. Our feminine essence is in our tenderness and beauty. Our vulnerability does not make us weak; it makes us beautiful. Our strength is not in our arm or stature; it is in our tenderness and vulnerability. Too often we look to our fathers and lovers to validate or “complete” us in some way, to help us feel less vulnerable or alone. We look at the dark, mean world and wonder if we can survive; so, we toughen up, act strong like men, and lose our femininity. (Women are also fierce, but you’ll have to read the book to learn more.) Brené Brown (2012) shares that leaning into vulnerability is courageous. When we are at peace with our vulnerability, the life we breathe into others can be seen and received (Eldredge & Eldredge, 2010).

As women, we are wired for romance as we display the longings and sensitivities of God. He calls the church His beautiful bride (Ephesians 5:26-27) and the books Song of Solomon and Hosea, are metaphorical messages of the sensuality of His romance towards us. Hence, singleness can feel unbearable for women. We feel pressured to marry and have children before 35. We wonder if we’re lovely enough to draw the attention of the right man. The authors argue that men can never satisfy this longing, that our longing and need for affirmation need to come from God instead (Eldredge & Eldredge,2010).

“How do I surrender my needs to the Lord? My feelings are so intense!” you claim.

Do not lose heart in well-doing (Galatians 6:9). Find avenues for restoration. Maybe it’s a daily cup of tea and candle or maybe it is a weekly God-led adventure with the Lord.
Focus on your romance with Jesus. We can draw close to him and feel enraptured by His love and affection. We can maintain our sensitive, tender heart through trials, because we trust the Lord that He is good and faithful towards us.
Embody peace wherever you are. Connect with rest and peace in every moment. Let go of desired outcomes.
Consider counseling if stuck. The process of counseling can help validate and free up intense feelings.

References

Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. New York, NY: Avery.

Eldredge, J. & S. Eldredge, (2010). Captivating: Unveiling the mystery of a woman’s soul. Nashville, TN: Thomas Nelson.

Holy Bible: New International Version (1984). Zondervan.

Jun

Summertime Stress Got You Down?

by I. Ivory Badea in Active, Anxiety, Depression, Family Relationships, Parents Comments: 0 tags: Chicago, Family Relationships, Local, Local Activities, Stress, Summer Activities, Summer Transitions, What Parents Can Do

That time of year is almost here again: summertime! Yippee! Time for fun in the sun, lemonade stands, waterparks, and barbecues. What a great few months, right? Or, it should be, anyway. Summertime can be when we relax and enjoy the beautiful weather, but it sometimes ends up causing us more stress than we bargain for. Like getting the family packed up for an outing, and keeping the kids occupied since they’re no longer in school. How do we keep summer from being a bummer? How can we make this pleasant time of year less stressful?

Chill Out!

When the heat gets to be too much and your AC has turned your home into a meat locker, take the time to go outside and sit in the shade. The fresh air and natural sunlight will be refreshing and pleasant once you’ve had a chance to cool off inside. Take a book with you, or just lie on the grass and look up at the clouds, trees, flowers, etc. It’s amazing the little things in life we forget about, like the beauty of a budding blossom, which can remind us not to take ourselves too seriously. Take a quick moment to close your eyes, and imagine yourself lying on a beach and enjoying an ocean view. This quick mental vacation will help you relax and refocus.

When Life Gives You Lemons, Make Lemonade!

The stress of trying to find different activities to keep the kids entertained can not only be exhausting, but costly. Why not check your local town or city’s events and summer festivals? Your neighborhood park district and town always has something going on, but their marketing budgets may not be big enough to make you aware of the great free events all summer long. Check out the local paper, town website, park district and library bulletins to see free activities in your area. Here are a few links to get you started:

Fun & Free Chicago Summer Activities – https://www.choosechicago.com/things-to-do/parks-and-outdoors/free-summer-park-activities/

Chicago Park District Movie Night – http://www.chicagoparkdistrict.com/events/movies/

Chicago Summer Dance – https://www.cityofchicago.org/city/en/depts/dca/supp_info/chicago_summerdance.html/

Water You Doing?

Who doesn’t want to go to the pool or the beach? Sometimes, the pool fees, and gas it takes to get to your closest body of water can be draining. The good ol’ water hose in your back yard can also feel relaxing, and break up the burden of carrying a heavy beach bag and putting more miles on your car. Jumping through the sprinkler a few times can give kids the giggles, ease your wallet, and lessen your stress.

Whatever you do this summer, don’t let the humdrum of summer shenanigans keep you from enjoying this beautiful time of year. Summer is for sunshine and sojourning, so remember to take a break, and stop and smell the roses.

May

13 Reasons Why: Glorifying Suicide, Increasing the Risk

by Stehanie Rose Torres, M.A. in Active, Adolescent, Anxiety, Bullying, Child Behavior, Depression, Family Relationships, Parents, suicide awareness, Trauma Comments: 0 tags: Child, Child Behavior, Child Therapy, Children's Mental Health, Family Relationships, Kids, Schools, suicide prevention, What Parents Can Do

’13 Reasons Why’ has sparked a buzz in popular culture since its full release on March 31^st. I must admit, this Netflix Original’s constant praise on social media sparked an intrigue. I wanted to know more. So I did. I began by reading the description and was immediately taken aback. As a mental health professional, I thought, “this is downright disturbing and dangerous.” The content and the buzz. And while it is important to raise awareness of the agony that can lead to suicide, and the physical pain of self-harm, it is equally as important to do so in a responsible way. Romanticizing suicide in ’13 Reasons Why’ is irresponsible, and here are 3 reasons why:

There is no single cause for suicide. The series follows the fictional story of the suicide of a teenager, Hannah Baker, through cassette tapes through which Hannah blames specific people for her suicide. This is the first danger. Assigning blame to others is a projection of misplaced feelings of guilt. It is also inaccurate. The American Foundation of Suicide Prevention (AFSP) indicates that “Suicide most often occurs when stressors exceed current coping abilities of someone suffering from a mental health condition.” Therefore, instead of teaching our culture to assign blame for high-risk behavior, our responsibility is to teach healthy coping skills as a preventative factor of suicide.

Exposure Increases Risk. The season finale includes a scene that graphically depicts the violent suicide of Hannah Baker. It is important to note that the target audience for ’13 Reasons Why’, unsurprisingly, is the teenage and young adult population. This is also the population for which suicide is listed as the second leading cause of death (ages 15-24). More importantly, “exposure to another person’s suicide, or to graphic or sensationalized accounts of suicide, increases risk of suicide. (AFSP)” Therefore, graphically depicting suicide to the population of highest incidence is dangerous, specifically for the at-risk youth, vulnerable to suicide.

Who can I talk to? The season finale also includes a scene where Hannah Baker decides to talk to her school counselor. As a mental health professional, this scene is troubling. The school counselor acknowledges one of the signs of suicide yet does not take action for follow-up (i.e. risk assessment). The counselor also makes assumptions about the student’s social behavior which does not foster a safe space for disclosure. To model a counselor as one that does not take appropriate action, and does not foster a safe space, leaves the audience with the message that no one can be trusted. This is a serious danger because it eliminates yet another preventative measure (i.e. talking to a trusted adult). Eliminating preventative factors for at-risk individuals can increase the risk of suicide.

While I do commend the producers of ’13 Reasons Why’ for taking the challenge of presenting an engaging and relatable series on a serious and under-discussed concern in the United States, there was a grave missed opportunity for preventive messaging. Therefore, it is important to note that help is available and individuals who actively manage their mental health conditions lead fulfilling lives.

If you or someone you know is suffering from suicidal thoughts, go to the nearest emergency room and/or please call, The National Suicide Hotline at 1-800-273-8255.

Below are additional resources to learn more:

American Foundation for Suicide Prevention

https://afsp.org/

Risk Factors and Warning Signs

https://afsp.org/about-suicide/risk-factors-and-warning-signs/

A Teachable Moment: Webinar from AFSP, ASCA, and NASP

Teachable Moment Using “13 Reasons Why” to Initiate a Helpful Conversation About Suicide Prevention and Mental Health

https://afsp.org/campaigns/look-ways-mental-health-awareness-month-2017/

May

Why psychological assessment? What good will it do? How will I benefit?

by Dr. Beth Cunningham, Psy.D. in Active, ADHD, Anxiety, Blog, Depression, Healing, Parents, Self Improvement, Uncategorized Comments: 0 tags: Psychological Assessment, Psychology, Self Improvement

When in graduate school for a degree in psychology or counseling, one learns a lot and reads a ton. But the most important thing grad students in my field do is practice what they preach.

So, when I was in a masters program in grad school, I took a psychological assessment overview course and the final assignment was to take a whole handful of tests that assessed my personality and then score, interpret, and report the results of these tests.

It was quite a process because some of these tests have a lot of questions to answer about yourself. I was nervous because I didn’t know exactly what the results would say about me.

Despite the process, the end result was pretty cool. The results confirmed some things I pretty clearly knew about myself. The results told me things about myself that somewhere, deep within myself, I knew, but didn’t have words to describe. The results told me things about myself that I was surprised by, that I never would have said about myself. The results told me things that I didn’t want to be said about me. The results helped me understand myself better so that I could take bold, but scary steps into a future that I didn’t even know was possible.

These understandings, realizations, and awarenesses are what psychological assessment is all about. Sure, sometimes the purpose of an assessment is to determine whether a diagnosis is present or not – think about all the assessments that happen when a medical doctor is trying to determine whether someone has cancer or a chronic illness. But underneath it all, the true purpose is to understand a person better, whether that be physically as in the case of a medical doctor or emotionally as in the case of a psychologist.

At the end of a psychological assessment, a psychologist expects that the client will understand more about him/herself and have some ideas about what his/her next steps could be to address the good and the I-wish-it-was-better results that come from the assessment. This may or may not include a diagnosis but will definitely include information about how the client thinks, feels, copes, and engages in the world around him/her.

If you have questions about yourself or your child and/or desire to have clarity about what might be going on inside of your heart, mind, or soul, please contact us at cccoc@chicagocounseling.org or (312) 573-8860 to discuss these things and determine if a psychological assessment might be beneficial for you. You can also find out more about our psychological assessment services here.

Mar

Socially Obese? Keep social media use healthy.

by Dr. Kara White, Psy.D. in Active, Adolescent, Anxiety, Articles, Blog, Child Behavior, Parents, Self Improvement Comments: 0 tags: Adult Relationships, anxiety, Communication, Relationships, Social Media, What Parents Can Do

In order to maintain health, the most commonly recommended actions are diet and exercise. It is widely known that choosing quality, whole foods over empty calorie, junk foods provide better nutritional intake to support a healthy body. Unfortunately, the American population is “the most in-debt, obese, addicted, and medicated adult cohort in US history” (Brown, 2010, pg. 36). When considering how technology is revolutionizing our world, is it possible, that we have entered an age where we are now, also, socially obese? In other words, are we attempting to satisfy our need for love and belonging with frequent binge episodes of empty activity on social media platforms?

As a Millennial parent of a young child who is intrigued by texting, FaceTiming, and online games, I do my best to limit the use of technology, or at least ensure it is a positive and educational experience. It seems I get to observe her need to belong in this world by her desire for her own phone or app watch because others have them around her. I’m also aware of the glories of life without technology. This compelled me to find the best research on the topic of how technology is changing us.

Humanity has the longest period of childrearing of any species, and therefore, is wired to be social. Attachment theory would argue we feel more secure and confident in whom we are when attached to an attentive caregiver (Bowlby, 1969). Therefore, the technological development of social media to satisfy our need for connection is not unusual. Research has highlighted the positives of social media use. But, what are the bounds of healthy use? Is social media use like binging on junk food and is there a healthier replacement?

There are factors that make social media an easy go-to for social interaction and even addiction. For example, Dr. Susan Weinschenk, who is an expert on user experience in computer systems, outlines how social networking may activate the brain’s reward system on her blog (November 7, 2009). She identified the following factors:

Immediate gratification
Anticipatory thrill (anticipating reward is more rewarding than receiving the reward)
Endless amounts of small bits of information (little information can make us more curious, leading to endless browsing or rabbit trails over hours)
Unpredictability of rewards

Based on her research, it appears our brain jumps into an endless dopamine high when engaging social media. Berridge (1998) argues that dopamine is central to seeking pleasure and the opioid system causes us to experience pleasure. Therefore, it makes sense to me that when we browse, post, and game, hours fly by without notice due to the activation of both of these systems.

Unhealthy Social Media Use

There are several studies that clarify at what points social media use loses its benefit. Initially, it is well established that the hormone oxytocin is a bonding hormone, released during delivery of a newborn baby, and at moments of physical or social contact. When a study challenged teens with a stressful task and examined different avenues of receiving emotional support from their parents, oxytocin was implicated. The teens who did not reach out to their parents and those who texted their parents had no noticeable difference in their cortisol or oxytocin levels. The teens who sought support over the phone or face to face, had increased oxytocin and decreased cortisol levels (Seltzer, Prososki, Ziegler, & Pollak, as cited in Greenfield, 2015, p. 130). Therefore, hearing someone’s voice or seeing a person face-to-face was more effective in comforting. It appears that the convenience of technology did not benefit the teens in effectively decreasing stress and increasing bonding.

Moreover, excessive social media use is a concern due to the restricted form of communication that may lack tone of voice, body language, and other avenues of feeling emotionally connected. Those who spend excessive time on screens have more difficulty interpreting facial expressions (Engelberg & Sjöberg as cited in Greenfield, 2015, p. 135). Greenfield’s concern is that technology may encourage autistic-like traits, such as poor eye contact and poor reading of social cues, in an online user (McDowell; Waldman, Nicholson, & Adilov; Hertz-Picciotto & Delwiche; as cited in Greenfield, 2015, p. 136). Other researchers are attempting to clarify any relationship between internet use and lowering levels of empathy. Therefore, excessive use can be a barrier to developing social skills needed to facilitate bonding and attachment in the real world.

Another concern is that social media is replacing real life relationship maintenance. It appears that those who have social anxiety and believe it to be a better platform for self-disclosure are more likely to use social media to build relationships (Oldmeadow, Quinn, & Kowert; Trepte & Reinecke; as cited in Greenfield, 2015, pgs. 102 & 104). The amount of time spent on social media was not linked to having a larger offline network or feeling emotionally closer to offline network (Pollet, Roberts, & Dunbar, 2011 as cited in Greenfield, 2015, pgs. 133). It seems the excessive use of social media may be an act to avoid social anxiety than a tool to overcome it.

Additionally, the use of social media may not benefit self-image. Those with low self-esteem have more frequent posts about negative attributes which seems to lead others to “like” their comments less or reject the online identity altogether (Valkenburg, Peter, & Schouten as cited in Greenfield, 2015, pg. 120). Whereas, in real life, friends may have been able to see their other attributes and consider their negativity more tolerable. Given limited immediate feedback, social media also allows for narcissism to manifest which is linked to low self-esteem (Buffardi & Campbell as cited in Greenfield, 2015, pg. 117). Therefore, those with low self-esteem who rely on social media for connection may create a cycle of rejection and self-inefficacy in online relationships they rely on for intimacy.

Lastly, we advertise our best or “ideal self” on social media or develop a new identity altogether (Zhao, Grasmuck, & Martin as cited in Greenfield, 2015, pg. 117). For that reason, virtual reality continues to reflect less of actual reality. Consequently, we are exposed to the edited or imaginary version of a real person. Besides the scary implications of false identities online, social media provides us with an overwhelming number of personas to compare to ourselves. Therefore, perhaps the implications of our increased reliance on social media to meet our social and emotional needs is more complex than we think and possibly as nutritious as a junk food binge.

Healthy Recommendations

It is a relief to know that research has also identified the benefits of social media. Greenfield (2015) concluded from several studies, that it can be a beneficial avenue for maintaining relationships that were established offline. In order to be resilient from some of the drawbacks of social media use, I recommend that we:

Limit the time online to two hours or less each day
Develop social skills in offline relationships and work through social anxiety
Build face-to-face relationships while using social media to advance those connections
Work to limit online comparison, choose self-acceptance, and enhance self-esteem

It is my hope that, similar to other health-conscious trends such as yoga and organic eating, Americans would trend healthy Internet and social media use.

References

Berridge, K. C. & Robinson, T. E. (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28, pp 309–369.

Bowlby, J. (1969). Attachment. Attachment and loss: Vol. 1. Loss. New York: Basic Books.

Brown, B. (2010). The gifts of imperfection: Let go of who you think you’re supposed to be and embrace who you are. Center City, MN: Hazelden.

Greenfield, S. (2015). Mind change: How digital technologies are leaving their mark on our brains. New York: Random House.

Weinschenk, S. (November 7, 2009). 100 things you should know about people: #8 Dopamine makes us addicted to seeking information. Retrieved from https://www.blog.theteamw.com/2009/11/07/100-things-you-should-know-about-people-8-dopamine-makes-us-addicted-to-seeking-information/

Nov

What Just Happened?: Making Sense of My Seemingly Random Reactions

by Dr. Beth Cunningham, Psy.D. in Active, Adult Relationships, Anxiety, Articles, Blog, Depression, Family Relationships, Grief, Healing, Self Improvement, Trauma Comments: 0 tags: Adult Relationships, Communication, Couples Counseling, Trauma, Traumatic, Women's Issues

Marie was feeling productive at work when she received a phone call from her mother. As soon as she saw the caller ID, she felt irritable and dismissed the call. For the rest of the day, she struggled to return her focus to her work or get anything accomplished.

Brenda was enjoying her time out to dinner at a nice restaurant with her boyfriend, Jude. However, she wanted to run out of the restaurant when Jude took his phone out of his pocket and started doing something on it. For the rest of dinner, she just answered his questions with one-word answers and couldn’t wait to get home so she could go to sleep.

Tiffani was fully engaged in the conversation at her 11:00 business meeting, which she found to be fascinating. When the colleague sitting next to her raised his hand to interrupt the discussion, she flinched and had trouble participating in the remainder of the meeting.

What do these women have in common?

Although at first glance, these women may seem to be drastically different from one another, when we take a moment to investigate their histories, we find similarities in their reactions in each situation. Each of these women’s reactions makes sense. Each of these women’s trauma response was triggered by the circumstances of their environments and made it difficult for her to fully engage in the present moment.

Marie grew up in a home where she never knew what she would experience when she walked in the door. Some days, her mother would be waiting to greet her with a smile and interest in what happened at school. Other days, her mother would be drunk on the couch, waiting for Marie to return from school so she could take care of her mother’s every need.

Brenda’s first marriage started off great, but after a year, her husband didn’t seem to even know she existed, that was, until he wanted something from her sexually and he could not be deterred. Brenda felt unwanted and cast-off and wasn’t surprised the day he filed for divorce because he found a “better woman.” It took a long time to feel ready to date again, but finally, she was willing to try again.

Tiffani’s step-father was scary and mean. She would hide in her closet to stay away from him when he was angry, praying that he wouldn’t find her because she was afraid that this time, he would hit her so hard she might die.

What is a trauma response and why does it happen?

Our brains automatically respond to dangerous, stressful, and traumatic situations by prioritizing reactions that will keep us safe; this is a very good thing, as it helps us to survive. When a person experiences these dangerous, stressful, or chaotic situations time and again, his/her brain gets really good at quickly prioritizing this survival response. Sometimes, the brain is so good at doing this, the survival response becomes the automatic and occurs even when the person is in a completely safe situation. This triggered reaction is a trauma response and it makes sense. Marie’s trauma reaction was triggered because her brain knows that sometimes when she talks to her mom, she isn’t safe. Brenda’s trauma reaction was triggered because she felt unwanted by her boyfriend when he started using his phone; she had been here before and it was not safe. Tiffani’s trauma reaction was triggered because her brain knows that sometimes, when someone near you raises his/her arm, it is to hit her. Although each of these women may not understand why she reacted in the way she did, each response makes sense in light of her past experiences and makes it difficult for her to fully engage in the present moment.

What can I do if I experience things like this?

First and foremost, seek support from safe and trustworthy people. Talking through your current and past experiences with a family member or friend who has consistently been safe and caring can help you express these things so you don’t have to hold them inside or on your own. Many individuals find it helpful to participate in therapy in order to have a safe place to discuss these reactions and the situations that have caused them and work towards growth and healing.

Secondly, take care of yourself when these reactions occur – maybe you need to take a break to go for a walk, grab a coffee, or take some deep breaths. Do something little and easy to help calm your brain and your body down so that you can re-engage in the present moment. Be kind to yourself by reminding yourself that this reaction was helpful for your survival at one point in time and makes sense in the current situation – there is nothing inherently wrong with your reaction and you can do something to help yourself through it.

If you would like to begin receiving professional services for reactions such as those described above, our office has therapists who have specialized training to provide services to individuals who have experienced trauma. Please click here to request an appointment.

*These stories are fictional and were created with the intent to illustrate triggered responses as a result of traumatic experiences in order to increase awareness, offer knowledge, and provide support for those who may be experiencing similar reactions.

Oct

Cyber-bullying: What it is, what to do, and how to prevent it

by Dr. Kara White, Psy.D. in Active, Adolescent, Anxiety, Articles, Blog, Bullying, Child Behavior, Depression, Family Relationships, Parents, Self Improvement Comments: 0 tags: Child, Child Behavior, Child Therapy, Children's Mental Health, Kids, parenting tips, School, What Parents Can Do

Any form of bullying can hurt a person’s self-esteem due to feeling not deserving of love and belonging (Brown, 2010). In the Bible, Joseph, a favored son, was bullied by his brothers out of jealousy because of the dreams God had given him. Goliath was a bully who taunted others and used power and stature to intimidate. Although these are examples of traditional bullying that occurred in the Bible, a different type of bullying has emerged in modern society called cyber-bullying.

What is cyber-bullying and why does it matter?

Cyber-bullying is when someone uses an electronic device to “threaten, harass, tease, or embarrass another person” (Greenfield, 2015, p. 144). With the development of the Internet and social media, we are now connected to others 24/7. Depending on the age group, 20-40% of young people have been cyber-bullied (Tokunaga as cited in Greenfield, p. 144). This is concerning because, unlike traditional bullying, the victim is unable to experience relief by not being around the bully. The online identity that is viewed as a “tethered self” (Turkle, 2012, p. 155) can be verbally abused by large amounts of people constantly. In 2012, a survey of US, Canada, the United Kingdom, and Australia, showed 44% of suicides from the previous 15 months were due to cyber-bullying (LeBlanc, 2012 as found in Greenfield, p. 144).

What makes cyber-bullying so prevalent?

Anonymity seems to offer people permission to experiment with a new identity on the Internet (Suler as cited in Greenfield, p. 113). Moreover, for Digital Natives, time spent online is significant, creating more opportunities for impulsive, even harmful, choices in online interactions (Whitson, 2014). Research shows that starting at age 11, kids create a different online identity that is more rude, sexy, adventurous, or risky (Kidscape as cited in Greenfield, p. 121). Additionally, the Internet can lack typical social consequences that deter traditional bullying such as the victim’s facial expression and body language, social disapproval, and the fear of getting caught, which seem to make even those who have never bullied more likely to bully online (Greenfield; Whitson). This may contribute to ideas that cyber-bullying is not wrong since research shows cyberbullies have less remorse than traditional bullies (Greenfield, p. 146). It also speaks to the “diffusion and dilution of responsibility” of online activity (Robson & Witenberg as cited in Greenfield, p. 146). For example, who will catch the bully, how will they prove the online activity was done by that person, and what are the consequences? Thankfully, schools and the legal system are improving in navigating and litigating this difficult arena.

What makes it so dangerous?

As mentioned before, the permanency and continuity of cyber-hate appears to offer no solstice for the victim. Bullies attack something about a person that can confuse the victim, troubling the view that one is valued and effective in the world. This feeling of being wrong or not good enough can bring about anxiety and depressive symptoms. The victim may feel more insecure or ashamed, begin to isolate from others, and even believe the perspective that bullies have amplified and declared as truth about the victim (see Brown, 2010). The viral nature of cyber-bullying can lead victims to make poor conclusions about their worth and identity (Whitson, 2014, p. 68). When feeling down, a youth can believe they are not worthy of love and belonging, even doubting the love received from family and friends because of the perceived overwhelming online evidence of what others believe to be true about the victim. The hopeless feeling of being unable to stop it, change it, or challenge it can lead a person to thoughts or acts of suicide. If you have been cyber-bullied, seek additional support to work through difficult emotions, find belief in yourself as a person who is worthy of love and belonging, and develop a resilient identity that is valued and that you define.

What do we do about it?

If cyber-bullied…

Tell an adult
Disengage from it, don’t add to it
Block harassers and log off
Use privacy settings
Take screen shots
Do something to stop it with help of adults
Empathize with victims

How do we prevent it?

Keep person-to-person connections strong
Educate kids about Netiquette
Monitor kids online
Write an online agreement for family
Take breaks from tech and view it as a privilege
Adults hold kids accountable for online behavior

The previous two step-by-step guides can be found in the chapter on cyber-bullying in the book 8 Keys to End Bullying referenced below. For more information on overcoming bullying and understanding the impact of digital technology on our world, view the references used for this article.

Brown, B. (2010). The gifts of imperfection: Let go of who you think you’re supposed to be and embrace who you are. Center City, MN: Hazelden.

Greenfield, S. (2015). Mind change: How digital technologies are leaving their mark on our brains. New York: Random House.

Turkle, S. (2012). Alone together: Why we expect more from technology and less from each other. New York: Basic Books.

Whitson, S. (2014). Key 4: Deal directly with cyberbullying. A chapter from 8 keys to end bullying: Strategies for parents and schools (pp. 66 -95). New York: Norton & Co.