5 Podcasts To Listen To Now

It's International Podcast Day! Find out why you should be listening to podcasts, how to do it, and get started today with these 5 recommendations!

It's International Podcast Day! To celebrate, I created this list of 5 podcasts I recommend to clients and other people in my life on a daily basis. If you are interested in emotional health, wellness, family, parenting, relationships, trauma and improving your most important relationship - with yourself - you will find at least one on this list that you will enjoy. I think you'll love all of them! I do.

First Things First.

Have you wanted to start listening to podcasts but you're not really sure how it works? I felt that way too - and look at me now, I'm a podcaster myself! Listening to podcasts is easy! There are so many ways you can do it. Here's a mini tutorial and then we'll get to the list of recommended podcasts.

How Do I Find Podcasts?

Podcasts can be found in many different places - I'll use my own podcast as an example to show you. Each podcast is posted in various places, depending on the preference of the host. They are usually available on the host's website - see example of my podcast here. You can find almost every podcast on iTunes (mine is here); they are also found on Stitcher; iHeartRadio; Google Play Music; and even YouTube! There are many other places to listen to podcasts. Once you find one you like, see which places it's hosted to find your favorite.

What Can I Use to Listen to Podcasts?

Your Smartphone - You can listen to podcasts using a smartphone with a podcast app. There is a podcast app built into iPhones which connects directly to iTunes. There are other apps you can download to your iPhone or Android phone which have various features making it easy to subscribe to your favorites and make playlists. The great thing about listening to podcasts on your phone is that you can take it with you to the gym, on a walk, or while you are making dinner. 

Image credit: Pixabay

Your Computer - If you're not a smartphone user or you spend more time at a desk than out and about, your computer is another great option for listening to podcasts. iTunes is available on both Mac and PC, but if you don't like iTunes you can also open up YouTube and listen that way. You can learn more about topics you choose while performing other tasks on the computer.

In Your Car - Here in the DC area, where I live, most people have long commutes from 30 minutes to 2 hours. Podcasts are perfect for listening in the car. You can bring up the podcast on your phone and plug it into your car's Aux port, connect it with Bluetooth, or just listen through the phone's speaker. Many newer cars have built in music players where you can access podcasts now, and more will be coming in the future. If you have a long commute but don't drive, that's fine too! That's an excellent time to listen on your phone. 

Why Should I Listen To Podcasts?

Variety - You can hear anything on podcasts: how to cope with anxiety; listen to comedy performances or the news; learn a new language; hear TED Talks; get help falling asleep (not while driving); start building a business; find out what your favorite sports team is doing; and many, many more subjects. There is most likely a podcast for any subject you are interested in. If not, why don't you start one? Nothing's stopping you! Anyone can podcast! 

Control - If you don't like a certain episode you can skip it. Unlike radio, if you miss the newest episode you can listen to it later. Many podcasts have ads, but far less than radio, and you can skip them if you choose. You can listen over and over to your favorite episodes and share them with your friends by sending them a link in an e-mail or text message. You also have privacy. If you want to think about how to cope with erectile dysfunction but you're uncomfortable talking about it with anyone, even your physician, you can bet there is a podcast out there on that subject. You can listen without anyone else even knowing. By the way, if there isn't a podcast on ED yet, somebody should get on that because I'm sure it would be a huge hit! 

Free Content - Most podcasts are free to listen to, and you can listen as many times as you want. Some podcasts have membership sites where you can make a donation or pay a minimal subscription fee to support production costs, and if you love a podcast and want it to keep going you can feel good knowing you're helping out. 

Okay, so now you know how to listen and why you should start listening to podcasts - so let's get to the nitty gritty! Here are 5 podcasts I frequently recommend to my therapy clients as well as my friends and family members. Full disclosure - I've been a guest on every one of these (and one is my own). Read on to find out what you can expect on each of these podcasts and why I love each one. Then add your favorite in the comments!  

My 5 Most Frequently Recommended Podcasts:

1. Women In-Depth with Lourdes Viado, MFT, PhD 

I love this podcast. Lourdes Viado, MFT, PhD is a Jungian psychologist in Las Vegas. Her podcast, Women In-Depth, is focused on discussing some of the subjects that women talk about amongst themselves, as well as many topics that are off limits in polite company. I talked with Lourdes about how to respond when your child discloses having been sexually abused. Some other recent episodes have covered the issues of spiritual abuse, infertility and midlife crisis. I recommend this podcast to someone almost every day - and here's a secret: it's not just for women! Many of the topics are applicable to everyone! Check it out on iTunes here.

Click on the image to listen to my interview on Women In-Depth on how parents can support their children who disclose sexual abuse.  These are the kinds of uncomfortable, but super important, discussions that happen on Women In-Depth.

     Image credit: Lourdes Viado, LMFT, PhD

2. Mindful Recovery with Robert Cox, MA, PLPC

Robert Cox, MA, PLPC is a counselor in Missouri who is in recovery himself. He is super down to earth yet passionate about mindfulness, substance abuse recovery and trauma. He also has a specialization in working with individuals who are on the Autism spectrum. On Mindful Recovery Robert moves between offering mindfulness tips, psycho-education about substance abuse, trauma and other important subjects, and interviews with fellow professionals and experts. One episode I frequently recommend is on the subject of process addictions. Robert and I share a passion for advocating for survivors of sexual abuse, and you can hear us talking about it soon on Mindful Recovery. I recommend you check out Mindful Recovery Find it on iTunes here. 

3. Launching Your Daughter with Nicole Burgess, LMFT

Launching Your Daughter podcast with Nicole Burgess, LMFT is a podcast about parenting, with a unique twist. Nicole focuses her podcast on the issues specific to parents raising daughters into adulthood. Nicole and her guests talk about topics related to improving parents' relationships with their daughters. Nicole and I recently talked about sexual violence, an issue that can affect women at any age (as well as men and people of any gender identity), and I'm looking forward to that episode being released. Nicole interviewed Sharon Martin, LCSW about embracing imperfection in episode 15, which is here.  Find Launching Your Daughter on iTunes here.

4. Parenting In The Rain with Jackie Flynn, LMHC, RPT

Play Therapist Jackie Flynn, LMHC, RPT hosts Parenting In the Rain, another parenting podcast I frequently recommend. Jackie covers subjects that are relevant to the parents' emotional experience - when a parent struggles with depression, for example, as well as that of the child, like helping a child with back to school anxiety. Jackie interviewed me about emotional abuse not too long ago. You can listen to Parenting In The Rain on iTunes by clicking here.

5. Therapy Chat with Laura Reagan, LCSW-C (that's me)

I'm obviously biased, but I frequently recommend my own podcast, Therapy Chat. I talk about the subject of psychotherapy, often interviewing fellow therapists who are practicing in ways that are outside of what people usually think of when they consider going to counseling. I've interviewed therapists and other experts on the subjects of mindfulness, trauma, self compassion (with Tim Ambrose Desmond), attachment (with Dr. Jonice Webb) parenting, perfectionism (with Sharon Martin and Dr. Agnes Wainman), self care and worthiness. Dr. Dan Siegel talked to me about his upcoming book The Mind. In the next six months I'll post a series on trauma treatment and a series on attachment, and I published a practice building series for therapists this past summer. You can find Therapy Chat on iTunes here.

So what's your favorite podcast? Let me know in the comments! 

Wholeheartedly, 

Laura Reagan, LCSW-C

Can Therapists Really Change The World?

Can therapists really change the world? Dr. Steven Brownlow says yes, if we get out of our own way. 

On Episode 18 of the Baltimore Annapolis Psychotherapy Podcast I was privileged to have the opportunity to speak with someone who is sharp, self deprecating, and so dedicated to the field of psychology. My guest, Steven Brownlow, PhD, developed ADEPT Psychology and he graciously agreed to explain to me what it is, how he came up with it, and how it helps psychotherapists and clients. Listen in for a fascinating conversation about how Dr. Brownlow developed his theory and how he coaches therapists in use of self in their work with clients.

In our interview, you’ll hear a discussion of how emotions are built on the stress system of the body and why traumatic or deeply painful experiences in which we’re unable to regulate our emotions make us feel stuck. Dr. Brownlow describes the process by which micro-ruptures in relationship with caregivers can lead to a child’s belief that he or she is unworthy of love and how that affects our relationships over the lifespan.

He talks about why, as a therapist, you can’t take people where you haven’t been yourself. He explains how therapists can change the world and explains research findings on what makes a great therapist.  You’ll learn about emotional processing in a way you never did in school.

Dr. Brownlow discusses how he teaches therapists to use ADEPT Psychology to get out of their own way, and to get out of their clients’ way to deliver services effectively addressing the reason clients really show up in our offices.

Therapists who want to know more can visit Steven Brownlow, PhD’s website: www.adeptpsychology.com and find out how you can start showing up differently in your work with clients.

I hope you enjoy listening to my interview with Dr. Steven Brownlow about ADEPT Psychology. Please visit iTunes to download episodes, subscribe, and leave an honest rating and review! 

Wholeheartedly,

Laura Reagan, LCSW-C

CLICK ON THE IMAGE BELOW TO LISTEN TO THIS PODCAST EPISODE!

CLICK ON THE IMAGE ABOVE TO LISTEN TO MY PODCAST INTERVIEW WITH DR. STEVEN BROWNLOW!

Think You Might Have Seasonal Affective Disorder?

Do you have Seasonal Affective Disorder or are you simply sad? 

I often hear from clients that the winter months are hard. A common statement is, "I think I have Seasonal Affective Disorder." Seasonal Affective Disorder refers to having less energy and increased depressive symptoms at certain times of year, particularly during the Fall and Winter months. It is thought that less sunlight during the winter interrupts the body's cicadian rhythms and causes changes in Serotonin and Melatonin levels, causing mood changes and sleep issues. You can find more detailed information about the definition, causes, risk factors and treatment for Seasonal Affective Disorder by visiting the Mayo Clinic website. 

Much has been written about Seasonal Affective Disorder. I invite you to consider another possible cause for this seasonal sadness. Trauma anniversaries can cause intense feelings at certain times of the year. A trauma anniversary is the date that something traumatic happened in your life. I will explain more below.

Susan felt that her symptoms were completely unexplainable and unpredictable, but when talking in more depth about the story of her childhood and the loss of her mother, she revealed that her mother died on May 31. She also pointed out that she never had a chance to grieve her mother's death since she was too busy trying to survive in an abusive home without her only protector. Her father was not attuned to her emotional needs and he lacked the ability to cope with his own grief. 

Susan's annual experience of overwhelming depression in June makes sense when you consider that her mother died at the end of May, so that incredible pain she experienced throughout the month of June 28 years ago, when she was 12, was never processed. Trauma is held in the body, and feelings which are outside of our conscious awareness can show up seemingly at random. You can learn more about this by reading Bessel van der Kolk's book "The Body Keeps The Score," Peter Levine's "In An Unspoken Voice,"  Babette Rothschild's "The Body Remembers," and many other books on the subject of trauma and the body.

Considering whether there is any explanation which may relate to prior traumatic experiences helps us take back control of our own wellbeing.  Susan's body was reminding her every June of the deeply painful loss of her mother. She struggled all year with depression, which is common for survivors of childhood abuse, and in June it became unbearable every year. Susan was able to break this annual cycle and take back control of her emotional and physical health by working with a therapist specializing in trauma. She was able to process these traumatic experiences and she felt better than she had ever thought possible.

*Susan is not a real person. Her story is a composite of many stories clients have shared about their trauma anniversaries. 

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This is by no means a comprehensive list of traumatic experiences. If you believe you have experienced trauma, and you are ready to start the healing process, find a qualified therapist who has specialized training in trauma. As difficult as it may be to begin therapy for trauma, it is so worthwhile to find out that you can feel better than you ever thought you could. I know this is true because I have personally witnessed that transformation. 

If you don't have trauma and you really do have Seasonal Affective Disorder, the article I cited above recommends getting more sunlight, taking a vacation to a sunny place (heck yeah!) and/or trying therapy or medication. If you're not sure, talk to a helping professional, whether your primary care doctor or a therapist. 

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Susan's Story

Susan* had experienced depression throughout her adult life. Despite taking medication faithfully, she found herself being hospitalized for inpatient psychiatric treatment once a year -always in June - and she lived in fear of when her next depressive episode would cause this disruption in her life. When Susan was a little girl her father was an alcoholic. Her mother tried to protect her from his rage but when her dad was drinking, he often physically and sexually abused Susan. When Susan was twelve her mother died suddenly, and Susan was left alone with her father, who continued to abuse her until she was able to move out on her own at 18. The effects of her traumatic childhood continued to haunt Susan when I met her at age 40. She explained that she felt sad much of the time and her pain would build throughout the year, until in June she would have a breakdown and end up in the hospital because of suicidal thoughts. 

So Do I Have Seasonal Affective Disorder or Trauma? 

So before you assume that you have Seasonal Affective Disorder, ask yourself whether there is a certain date or specific month that is especially difficult for you. Is there any event you can recall which happened at that time of year which might relate to your feelings about this? Have you experienced trauma? It's not always as obvious as we think. Some situations which can cause trauma include:

• Loss of a parent or other primary caregiver during childhood
• Sudden, violent or traumatic death of a loved one or close friend
• Witnessing domestic violence in childhood or being in a physically violent relationship
• Growing up feeling that your emotional needs weren't met, that no one was there for you
• Experiencing physical abuse, including being "spanked" with a belt or other object, or being hit in any way when you were a child, even if you don't consider it abusive
• Being bullied
• Any unwanted sexual contact, from touching to intercourse without your consent or when you were incapacitated in some way

If you'd like to talk to me about working together click here or send me an e-mail at laura@laurareaganlcswc.com. You can reach me by phone at (443) 510-1048. For more from me, sign up for my newsletter! I send e-mails every so often when I have something to say, and I definitely won't overwhelm your inbox. You can also follow me on Twitter, Facebook, Pinterest and Google+. I have a weekly podcast which you can listen to here.

Source: 

Author Unknown. (2015) Retrieved on November 10, 2015 from: http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

Wholeheartedly,

Laura Reagan, LCSW-C

Intuition in the Therapeutic Process: My Interview With Psychotherapist & Coach Keri Nola

An Interview with Intuitive Healer, Coach, Author and Psychotherapist Keri Nola

 

Earlier this year I had the privilege of interviewing someone I admire quite a bit, intuitive healer, coach, psychotherapist and author Keri Nola. I held this interview back for a while because I wanted to improve the sound on our recorded call, but I finally decided to let go of my perfectionism and share the interview with you. You can listen by clicking on The Baltimore Annapolis Psychotherapy Podcast image to the right. 

In our interview, Keri shares her wisdom gleaned from over ten years of working with clients who have experienced trauma, building a successful practice and having painful experiences of her own. Read more about Keri below the image. 

Keri Nola speaks openly from the heart about how she uses intuition and models self care in her practice with clients. Keri has taught me so much about showing up more authentically in my therapy practice. Whether you're a therapist or someone who is interested in different ways that therapists can practice, I hope you'll learn something from my interview with Keri. Listen to our interview and please share your comments! 

For more of what Keri is doing, you can visit her website: www.kerinola.com! There you can request to join her Facebook group for therapists and healers as well.

I hope you enjoyed this episode of the Baltimore Annapolis Psychotherapy Podcast. Please visit iTunes to subscribe, download episodes and leave a review. I'd love to know what you think!

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Here's where you can find more of what I'm doing: 

Find me on Facebook, Twitter, Pinterest and  Google +. You can listen to my podcast here and sign up for my e-mail newsletter here. To speak to me about my services, call me at (443) 510-1048 or send me an e-mail to laura@laurareaganlcswc.com. You can also visit my website to send me a message or view available appointments. 

Wholeheartedly, Laura Reagan, LCSW-C

Laura Reagan, LCSW-C

What Is An Integrative Psychotherapy Practice?

What is an Integrative Psychotherapy Practice?

My Interview With Cathy Canfield, LCSW of Counseling of Alexandria

Earlier this year I began a blog series on integrative psychotherapy. What is integrative psychotherapy, you ask? It's psychotherapy which addresses the mind-body-spirit connection through use of non-verbal, expressive and somatic (body-based) therapies. Today's podcast episode features Cathy Canfield, LCSW, owner of Counseling of Alexandria in Virginia. Cathy was interviewed for my blog earlier this year to talk about how she uses EMDR in her practice. You can read the blog post here. 

In this podcast episode Cathy was able to talk more in-depth with me about her work. In her practice she offers play therapy, sandtray, EMDR and reiki, and one of her associates is an art therapist. You can listen to the podcast episode by clicking on the image below.

Click on the image below to listen to Cathy's interview.

I hope you'll enjoy what I thought was a fascinating conversation about how Cathy has created an integrative psychotherapy practice. I'd love to hear your comments, please leave them below! 

Want to know more? Find me on Facebook, Twitter, Pinterest,  and Google +. You can listen to my podcast here and sign up for my e-mail newsletter here.  Check out my website, www.laurareaganlcswc.com for information on upcoming workshops, groups and retreats. I'd love to talk about how we can work together! 

Laura Reagan, LCSW-C

Click on the image above to listen to past podcast episodes.

Laura Reagan, LCSW-C - Psychotherapist, Blogger, Podcaster, Clinical Supervisor, Consultant

Call me: (443) 510-1048

E-mail me: laura@laurareaganlcswc.com  Click my photo to visit my website.

How The Daring Way™ Helped Me & How It Can Help You Too!

How The Daring Way™ Helped Me & How It Can Help You Too! 

Today I'm sharing my most recent episode of The Baltimore Annapolis Psychotherapy Podcast, about how making the decision to attend The Daring Way™ training changed my life. I hope you will find it interesting!

If you haven't heard, bestselling author and thought leader Brené Brown, someone whose work I follow closely, published a new book last week. It's called Rising Strong, and I highly recommend reading it.  For more information on the book from Amazon click here (non-affiliate link). 

If you've read my blog or listened to previous episodes of my podcast, you realize that Brené Brown's books and teachings have been deeply impactful in my life and my work.  In this episode of the podcast, I talk about how I made the decision to become a Certified Daring Way™ Facilitator (best decision of my professional life! - so far anyway), what it was like to learn The Daring Way™ model experientially and two specific changes in the way I handle my emotions which came about as a direct result of the experience. This work has been transformative in the way I show up in my personal life and in my work with clients.

I happened upon the training by chance as I was seeking ways to dig deeper after watching Brené Brown's TED Talks on vulnerability and shame and reading her books. I recorded this episode to let you know about how working with a Certified Daring Way™ Facilitator can take you deeper along the journey to wholehearted living. 

Certified Daring Way™ Facilitators (CDWFs) are around the U.S. and in international locations as well. You can find someone who brings a particular flavor to his/her work using this curriculum that resonates well with you. Look at the list of upcoming groups, workshops and intensive weekends by visiting The Daring Way™ website, and there is also an option to find a CDWF in your area. Here in Maryland, I have two opportunities coming up in the near future. 

I'm offering a One Day Introduction to The Daring Way™ workshop on Friday, September 18, 2015 and I have a weekend intensive retreat for a small group of up to 6 women scheduled for October 2-4, 2015. Space is still available in both events and more information is available here. If you're reading this after October, 2015, you can still find information on my website about what's ahead. I'm planning some beautiful retreats in 2016 and all information will be posted on my site. I'm also super excited that the new Rising Strong™ curriculum will invite new inquiry into our stories and ways to apply Brené Brown's teaching to our lives. 

Contact me if you'd like to discuss working together. There are many ways to get in touch with me, including via e-mail at laura@laurareaganlcswc.com; by phone at (443) 510-1048; or through my website: www.laurareaganlcswc.com. You can also follow me on social media using Twitter, Pinterest, Instagram, Google+ and Facebook. Please listen, subscribe and post honest reviews of the podcast on iTunes! I'd love to hear from you in the comments as well. 

Wholeheartedly,

Laura Reagan, LCSW-C

Click on the image to listen to the podcast episode! 

Click on the image above to listen to the podcast episode about how The Daring Way™ helped me and how it can help you!

Using Self Care to Nourish Your Soul & Fall In Love With Yourself

Using Self Care to Nourish Your Soul & Fall In Love With Yourself

The Baltimore Annapolis Psychotherapy Podcast Interview With Herbalist & Healer Chonteau McElvin

If you've read my blog before now you might remember my series on holistic and alternative practices that can complement traditional psychotherapy approaches. I interviewed Chonteau McElvin, a life coach, herbalist and healer who was trained as a social worker, for that series. Her interview is here.   I'm honored that Chonteau also agreed to appear on the podcast to speak more in depth about how self care can be used to nourish your soul and help you fall in love with yourself. 

In our conversation, Chonteau and I discussed how we as helpers - whether social worker, life coach, psychotherapist, counselor, pastor, body worker, physician, nurse, firefighter, physical therapist, teacher, parent, caregiver or friend - tend to place a high value on taking care of others while our own self care is neglected. This is not new information - we have all heard about the need to take care of ourselves so we can take care of others.

But do you really get it on a soul level? Chonteau does. She speaks about how she uses herbal tinctures and blends, together with parts work and energy healing methods to help you fall in love with yourself so you can use self care to nourish your soul. She works with clients in person in Central Florida and online. 

You can find more information on working with Chonteau on her beautiful website which lists her offerings in detail. I hope you will enjoy listening to this fascinating conversation about self care! 

Click on the image below to listen to the episode. 

You can find more episodes of the Baltimore Washington Psychotherapy Podcast by clicking here to listen on iTunes. You can listen directly from your PC by clicking here.  If you like what you hear on the podcast, please consider subscribing on iTunes so you will be updated when each new episode is posted! I'd also be honored if you would take a moment to write an honest review. 

Please feel free to comment and let me know what you think of my interview with Chonteau! I'd love your feedback about the podcast and any future topics you'd like to hear discussed. I also love connecting on social media. You can find me on Facebook, Twitter, Instagram, Pinterest and Google +! You can sign up here to receive my occasional e-mail newsletters. I can't wait to hear from you!

Wholeheartedly,

Laura Reagan, LCSW-C

Being Grounded Is A Good Thing!

How grounded are you?

Do you know what it means to be "grounded"? Not like when your parents said you weren't allowed to go outside and play with your friends. Being grounded means being present in your body. Being in the here and now. Knowing where you are and what is happening around you.

For people who have experienced trauma, sometimes being grounded and present in our bodies is not as easy as it sounds. If you have ever felt like you are floating around above your body, then you know what I mean. Or if you never feel anything in your body, it's just numb. Or if you find yourself zoning out and missing what's happening around you. If the person you are talking to says, "Hello, are you listening to me?" and you suddenly snap back to reality and think Where did I just go? 

I'm talking about dissociating, and some people do it more often than others. It's a great way of coping with negative emotions when we have no other way to escape. For that reason, many of us who were abused or neglected in childhood, or have experienced any other type of traumatic event over our lives may find this happening. Or we may not know it's happening, which can be scary. In spite of how effective dissociation can be in helping us avoid our unpleasant feelings, it can get in the way when we want to be focused at work, at home and in relationships.

Sometimes trauma survivors find unwanted thoughts or feelings coming into our heads when we don't want them to. We may even have flashbacks, in which we feel as if we are reliving the event. People often describe this as feeling as if they are watching what happened to them all over again - like a movie. However, unlike a movie that you want to see, this is one that brings up the same feelings of horror, helplessness and fear that you felt when the traumatic event occurred. It can be confusing and sometimes people have panic attacks when flashbacks come up unexpectedly.

It's important to feel grounded.

If any of these things are happening to you, I want you to know that while these are typical responses to trauma, you do not have to suffer alone. Help is available. My practice is focused on helping people who have experienced trauma to recover from the effects.  Below is an infographic I created which describes a simple, free and commonly used grounding technique. 

Image copyright 2015 Laura Reagan, LCSW-C Psychotherapy Services, LLC

Feeling less than grounded? Let's talk!

I hope you find this simple grounding technique to be helpful if you, or someone you know, needs to get grounded in the body. If you need additional support, contact me by phone at (443) 510-1048, by e-mail: laurareaganlcswc@gmail.com or via my website. I would be happy to talk about how therapy can help you get more grounded and focused. 

Warmly,

Laura Reagan, LCSW-C

Vulnerability Is Courage

I'm a psychotherapist, consultant, clinical supervisor and Certified Daring Way™ Facilitator. And a mother, wife, sister and friend. Although it was uncomfortable to do so, I made this video to tell you about my work offering The Daring Way™. As you will see, it's not a fancy, glossy, high production value video. It's just me. Therapists are just people who want to help people. We have specialized training in helping people with emotional pain and we can use our own experiences of struggle to relate to the suffering of others. And we are regular people. 

I want you to know that I offer The Daring Way™, based on the research of Brené Brown, because this model has changed my life. That's a big statement! In fact, before reading Brené Brown's books I probably wouldn't have said that out loud for fear that people would have thought my statement was stupid. That's exactly the point of this article. When I attended The Daring Way™ training, I was able to experience the model myself, and it changed me both personally and professionally. I've written more about how Brené Brown's work has changed me, and you can read it here. 

If you want to live a life that feels more authentic and build deep, meaningful connections with the important people in your life, The Daring Way™ might be a good fit for you. I'm offering this model in the Baltimore Annapolis area and I invite you to get in touch with me if you want to know more. 

(Click here for information on my upcoming weekend intensive. Early Bird Registration Discount ends June 15th!)

So although it felt vulnerable to make this video, I posted it anyway. It's what Brené Brown calls an "Arena Moment" in her book Daring Greatly. I posted the video even though:

• I don't look perfect. (You're going to find that out sometime...might as well be now!)
• I filmed it myself on my iPad - it's not glossy and professional-looking.
• I don't sound as "smooth" and "cool" as I'd probably like to. 

And I like myself anyway! In fact, I'm an expert in the work I do and anyone who decides to work with me is going to see my imperfections eventually. I could try to present you with some kind of mask to make you like me more...but it would show through because I'd be playing a role instead of being authentic. How safe would you feel in a therapy session with a therapist who is hiding behind a mask of "being the expert" and trying to hide his/her imperfections from you? 

As Brené Brown says, "I am imperfect and I am enough." I am, and so are you. So even though I've said a lot about myself, this isn't really about me. It's about you. 

Do you want to show up and be seen as your true self? Are you ready to take off your mask and see what happens when you connect with other people from a place of authenticity? The Daring Women Weekend Intensive takes place July 17, 18 and 19, 2015. You can save $50 on the cost if you register by June 15th! The group is limited to six women and participants will be screened to ensure a good fit with the group. You can find all the details on this special intensive, the only one I'm planning for this year, at this link.  And if you're not ready to try a group setting, I use the model in my work with individuals and couples as well. To get started, give me a call at (443) 510-1048 or send me an e-mail at laurareaganlcswc@gmail.com to talk about how we can work together using The Daring Way™. 

If you want to read more of what I share, you can follow me on Facebook, Twitter, and Pinterest, and sign up for my e-mail newsletter (I won't spam you). 

Wholeheartedly,

Laura Reagan, LCSW-C

Art Therapy: A Creative Method to Express Emotion

This edition of the blog series on alternative and holistic methods to complement traditional talk therapy comes to you during National Eating Disorders Awareness Week. Although many of my clients (and I, too) struggle with body image and feeling body positive, I do not have specialized training in helping clients with eating disorders. 

However, my guest today, Elizabeth Hlavek, LCPAT, ATR-BC, does have that specialized training and experience. She is a Licensed Clinical Professional Art Therapist and a Board Certified Art Therapist practicing in Annapolis. I asked Elizabeth if she would agree to be interviewed about how art therapy can help people who are struggling with eating disorders and she graciously agreed. Art therapy is a "natural fit" for eating disorders work, as this blog post from Pershing-Turner Centers explains. 

Personally, I'm fascinated with art therapy. My mother is an artist (the images in this post are her work), so art has always been a part of my life and I enjoy cultivating my creativity - though I don't focus on this as much as I would like to. I use some creative techniques in my work with clients and plan to incorporate more as time goes by. In fact, next week I will begin attending a series of three trainings in using expressive arts techniques in work with survivors of trauma, and I'm elated to be able to bring the new methods I will learn back to my work with clients!

Read on below the image for my interview with Elizabeth. I found her responses to be very interesting and I hope you will too! 

Original art by Beverly Furman, copyright Laura Reagan LCSW-C Psychotherapy Services, LLC 

Tell me about your work. What is Art Therapy? How do you use it in helping people with Eating Disorders?
 

Art Therapy is a mental health profession in which clients, facilitated by the Art Therapist, use art media, the creative process, and the resulting artwork to explore their feelings, reconcile emotional conflicts, foster self-awareness, manage behavior and addictions, develop social skills, improve reality orientation, reduce anxiety, and increase self-esteem. 

Often times, individuals struggling with eating disorders are rather guarded. Art therapy can allow these individuals to express themselves creatively, in a non-verbal format. Discussing artwork in session often brings up parallels between the work and the client's internal experience, and we can talk about their struggles through the metaphor of the artwork.

I also use the process of body tracing to challenge a client's distorted body image. I first have the client draw an outline of themselves on a life sized sheet of paper taped to the wall. Then, I trace them against it to get an accurate depiction of how much space they actually take up. Comparing the two can be a very intense experience, but is a concrete way for the client to see their body objectively. They have the option to further develop the tracing, identifying feelings, experiences and memories that are attached to their body, which is a way to bridge the gap between emotion and body image. 

What benefits does Art Therapy have? Are there any risks? Who is a good candidate for Art Therapy? Who should not participate in Art Therapy?
 

Art therapy is practiced in a variety of clinical, educational and community settings with diverse client populations in individual, couples, family and group therapy formats. Art therapy is an effective treatment for people experiencing developmental, medical, educational and social or psychological impairment. Trauma survivors, individuals with development disabilities and anyone experiencing extreme stress or emotional distress can benefit from art therapy. Art therapy helps people resolve conflicts, improve interpersonal skills, manage problematic behaviors, reduce negative stress, and achieve personal insight. And it can also be a lot of fun! 

Many people who come to me for therapy services are affected by trauma, anxiety and depression. How does Art Therapy help people with these issues?

Art therapy has become a staple in the treatment of a wide array of traumas, from child abuse to combat PTSD [WARNING: TRIGGER ALERT. THIS ARTICLE DESCRIBES COMBAT-RELATED TRAUMATIC EXPERIENCES]. Art making can help individuals express dark emotions or memories that they may not be able to verbalize or even comprehend. Exploring intense emotion through art making can help the client process the feeling and heal. When trauma is experienced, it tends to be stored in the nonverbal part of the brain. Recent neuroscience research recognizes that the creative process involves both sides of the brain bridging cognitive and emotional functions leading to enhanced insight and behavioral changes. Art therapy also creates a feeling of well being, offers healthier coping skills and builds resiliency. I find that the process of art making helps to discharge anxiety, allowing the client to help relax and feel more calm. For depression, art therapy can allow for self expression and help to build self esteem. Making artwork, seeing your own creation, offers a sense of autonomy, which can be very empowering.  

What else do you want people to know about yourself and the services you offer?

I'm passionate about my work. Art has always been a huge part of my identity, and so using it as a means of healing is very comfortable for me. I see clients both as a primary therapist and in collaboration with talk therapists. 

Most of my clients prefer a mix of art therapy and traditional psychotherapy. I specialize in eating disorders and PTSD, and am an in network provider with BCBS. I am a huge advocate for Art Therapy and helped develop the first clinical license for art therapists in Maryland. I currently sit on the MD Board of Professional Counselors and Therapists. 

Elizabeth is a Licensed Clinical Professional Art Therapist and Board Certified Art Therapist in Annapolis, Maryland. She spent four years working in an eating disorders hospital program, working with individuals in inpatient, partial outpatient and intensive outpatient (IOP) levels of care. For more information, or to contact her, please visit www.hlavekarttherapy.com.

Thanks so much to Elizabeth! I hope you learned something new about art therapy, eating disorders, or both - I did! If you want more information about National Eating Disorders Awareness Week or Eating Disorders in general, visit the National Eating Disorders Association website. If you're in the Annapolis area and you think Elizabeth might be a good fit for you, check out her website!

Also, follow me on Twitter, Facebook and Pinterest to read more of my blogs and other articles I share. You can also sign up for my e-mail newsletter to receive occasional updates on blog posts and articles of interest as well as upcoming groups, intensives and workshops. 

Thanks for reading. Did you learn anything? Please share your thoughts in the comments below! 

Sources:

Alexander, C. (n.d.) Behind the mask: Revealing the trauma of war. Retrieved from:  http://www.nationalgeographic.com/healing-soldiers/

Bechtel, A. (2012, February 22). Retrieved from:  http://pershingturnercenters.com/2012/02/art-therapy-a-natural-fit-for-eating-disorders/ 

Burgard, D. (n.d.). A body positive approach. Retrieved from:  http://www.bodypositive.com/whatisit.htm

National Eating Disorders Association. (n.d.) About #NED Awareness Week. Retrieved from:  http://nedawareness.org/about-nedawareness 

Schwartz, D. (2014, March 21). Expressive arts therapy and eating disorders. Retrieved from: http://www.nationaleatingdisorders.org/blog/expressive-arts-therapy-and-eating-disorders

Kids Are Resilient, Right?

Conventional wisdom holds that children are resilient, and they bounce back easily from childhood experiences by the time they reach adulthood. This is considered to be even more true if the child doesn't remember the events. A large study has de-bunked that myth. Read on! 

There's an epidemic in the United States which is causing increased risk of suicide, chronic disease – including heart and lung disease and cancer – as well as addiction, violence and divorce. It costs the U.S. healthcare system over $103 billion annually. The good news is that there is a cure, and we can prevent new cases. This short TED Talk explains:

Dr. Nadine Burke Harris’s TED Talk explains that Adverse Childhood Experiences, also known as ACEs, correlate highly with poor health outcomes in adulthood.  

ACEs include the following experiences during childhood:

• ·      Abuse, whether emotional, physical or sexual – or emotional or physical neglect
• ·      Witnessing one’s mother being abused (domestic violence)
• ·      Losing a parent to separation or divorce, or another reason
• ·      Having a family member who is depressed, has addiction or is incarcerated

How Was This Epidemic Discovered?

As explained in this article, when a physician conducting research on obesity noticed higher than expected numbers of dropouts in his study, he began asking questions and discovered that most of the patients reported history of childhood sexual abuse. 

Until then, he did not realize how common sexual abuse is. We now know that one in four girls and one in six boys will experience sexual victimization at some point before his/her eighteenth birthday. The study also found that 64% of Americans have experienced at least one ACE, and of those people, 87% had 2 or more.

Image copyright Laura Reagan, LCSW-C Psychotherapy Services, LLC

The higher the score, the worse the respondents’ health outcomes. In other words, those who had more ACEs were more likely to have cancers, heart disease, autoimmune disorders, addiction, depression, divorce, and overall their lifespans were shortened by as much as 20 years compared with people who had no ACEs.

Adverse Childhood Experiences Study

This information was gained from the Adverse Childhood Experiences Study, a longitudinal study conducted by Kaiser Permanente on a huge sample of insured patients – 17,000 mostly white, educated, middle- to upper- class, employed people – in other words, some of the most high-functioning members of society who should have the best access to healthcare. This makes me wonder how much higher the stats on the incidence of childhood adversity and poor health would be if the sample had included people who live in poverty, those who are incarcerated, and others of less means and access to healthcare.

All of This Sounds Pretty Scary, but Here’s the Good News!

For one thing, if you have experienced childhood trauma, you now know that you aren’t alone. Traumatic experiences in childhood are quite common in the United States. The most important thing is to recognize that traumatic experiences can affect us years later, even if we think we should be over it by the time we reach adulthood.  

How Do I Find Out My ACE score? 

You can take the quiz at this link. As I’ve mentioned - and you may have read in the linked articles - the higher your ACE score, the more likely you are to be affected by mental and physical health issues.  It’s scary to hear that having an ACE score of 6 or higher is correlated with lifespans as much as 20 years shorter than the average.

However, you don’t have to fall into those statistics, even if your score is high! I have worked for years helping people who have experienced childhood trauma and what I know is that having traumatic experiences is very painful, but the most damage comes from ignoring how you have been affected by these experiences – and the healing begins when you allow yourself to feel the emotions you’ve been avoiding. 

When the emotional effects of childhood trauma are not addressed, they don’t go away on their own. Often we develop methods of coping with trauma symptoms - like avoiding developing close relationships so we don’t get hurt - and numb the emotional pain with drugs, alcohol, the internet, being busy, sex, shopping, perfectionism, eating disorders, work, school, and/or gambling. 

Image copyright Laura Reagan LCSW-C Psychotherapy Services, LLC

Knowledge is power – what do you do with the information once you learn about it? You can ask yourself honestly whether you have healed from the Adverse Childhood Experiences referenced in your score. If not, what are the steps you can take to begin the healing process?  

You can heal from childhood trauma.  There's a therapist out there for you!

Psychotherapy for trauma can include, among other techniques:

• ·      Cognitive-Behavioral Therapy techniques
• ·      Creative methods such as art, music, yoga and dance therapy
• ·      Mindfulness approaches
• ·      Body-based (also known as somatic) methods including Somatic Experiencing and     Sensorimotor Psychotherapy
• ·      Eye-Movement Desensitization and Reprocessing (EMDR)

There are many useful methods therapists use to help you heal from trauma – I don’t mean for this to be a comprehensive list. In fact, I’d love to hear what you have tried in the comments below! 

It’s important to speak to a potential therapist about his or her training in trauma treatment. Make sure you feel comfortable that this is the right person for you, and if you don’t, it’s okay to tell the therapist that and find someone else who can help you. Trust is an important part of the therapy process, and without developing a trusting therapeutic relationship with your therapist it will be extremely difficult to work through the trauma.   

Childhood trauma is preventable! I will write about that in a future blog post. By the same token, the health outcomes the ACE Study identified are not a matter of fate. Rather, they are the body's expression of unresolved trauma, and by addressing the underlying cause you can potentially limit future illness.  I’m so glad the ACE Study has provided so much information which is now being used to help spread the word about this major public health issue affecting our children and so many adults in the United States. I hope more people will understand the effects of their own ACEs and address them as needed.

If this has made you think about finding help to work through your own childhood trauma, call me at (443) 510-1048 or visit my website. 

Sources:

Burke, N.B. (2015, February 17). How childhood trauma affects health across a lifetime. Retrieved from: https://www.youtube.com/watch?v=95ovIJ3dsNk

Center for Nonviolence & Social Justice. (2014). What is trauma? Retrieved from: http://www.nonviolenceandsocialjustice.org/FAQs/What-is-Trauma/41/

Maryland Coalition Against Sexual Assault. (2013). Sexual assault in the U.S. Retrieved from: http://www.mcasa.org/_mcasaWeb/wp-content/uploads/2014/02/Sexual-Assault-in-the-US-updated-2013.pdf

National Child Traumatic Stress Network. (n.d.). Effects of complex trauma. Retrieved from: http://www.nctsn.org/trauma-types/complex-trauma/effects-of-complex-trauma

Reagan, L. (2015, February 21). Why can’t I just get over it? Retrieved from: http://www.yourtango.com/experts/laura-reagan/why-cant-i-just-get-over-it-0

Stevens, J.E. (2012, October 3). The Adverse Childhood Experiences Study – the largest, most important public health study you never heard of – began in an obesity clinic. Retrieved from:  http://acestoohigh.com/2012/10/03/the-adverse-childhood-experiences-study-the-largest-most-important-public-health-study-you-never-heard-of-began-in-an-obesity-clinic/

Stevens, J.E. (2015, February 17). Nadine Burke Harris: How childhood trauma affects health across a lifetime. Retrieved from: http://acestoohigh.com/2015/02/17/nadine-burke-harris-how-childhood-trauma-affects-health-across-a-lifetime/

Stevens, J.E. (n.d.). ACES 101. Retrieved from: http://acestoohigh.com/aces-101/

Stevens, J.E. (n.d.). Got your ACE score? Retrieved from: http://acestoohigh.com/got-your-ace-score/

United States Centers for Disease Control. (2014, May 13). Injury prevention and control: Division of violence prevention. Retrieved from: http://www.cdc.gov/violenceprevention/acestudy/

What do you think? I'd love to hear your thoughts in the comments below! And if someone you know needs to read this, please share!