Art therapy is a newer form of therapy. It is an integrative mental health practice that is designed to improve the lives of individuals, families, and communities through the process of art-making, creative process, applied psychological theory, and human experience within a therapeutic relationship.
Art therapy should be done by a trained professional of art therapy. This will improve the effectiveness as art therapists are trained to create art therapy exercises that are designed to not only support you but also to help move deeper into your therapeutic goal. Art therapists are trained to use their knowledge to support your personal and therapeutic treatment goals throughout treatment. Art therapy has been used to improve cognitive and sensorimotor functions, help support a better relationship with self-esteem and self-awareness, produce emotional resilience, promote insight, enhance social skills, reduce and resolve conflicts and distress.
Art therapy is a wonderful tool therapists use to help patients interpret, express, and resolve their emotions and thoughts. This is a newer type of therapy and was first established in the 1940s however the practice did not become more widespread till the 1970s. Like other expressive arts therapy, such as dance therapy or music therapy, it draws on creativity.
Inaccurate Use of Term 'Art Therapy'
Often people mistake “Art therapy” for things that are not necessarily due to a lack of knowledge about the profession. However these situations provide an opportunity to offer accurate information and educate the public. This modality must be done by a trained art therapist or it is technically not art therapy. Some products that are mistaken for art therapy are adult coloring books and paint by numbers. Art therapists are not art teachers, their goal is not to make you a better artist but to help you improve your mental state through the use of art.
How Art Therapy Works
Many people ask "What is art therapy and how does it work?" It is all about expression. The process of creating is the most important thing, not the end product which is why anyone can do it. Often many people shy away due to a fear of not being an artist but this type of therapy is for anyone. It is designed to use the expressive arts as a way for people to understand and respond to their emotions and thoughts with a valuable new perspective, not only that artistic expression is good for mental health as it is often related to relaxation.
During a session, an art therapist works with clients to understand what is causing them distress. Then the therapist guides the client to create art with an art directive that addresses the cause of their issue or explores it further. During a session, art therapists may:
- Describe the goal of art therapy
- Explain that clients don't have to think of themselves as creative or artistic to benefit
- Help the client choose and use a medium, such as drawing, sculpture, collage, or painting
- Guide the client through expressing themselves through art, usually by asking questions
- Discuss the results, both the work of art and what the client felt
- Plan for another session or for the client to work on their own
Through different mediums and art techniques art therapy engages the mind, body, and spirit in ways that are not dependent on verbal articulation alone. Due to the way it engages the body and mind it causes various symbols to be created through the art process, this process also invites modes of receptive and expressive communication, which can benefit those who have limitations of language.
Who are Art Therapists
Art therapists are clinicians who are trained both in traditional clinical therapy and art therapy. Art therapists work with people of all ages and various populations. All art therapists are required to follow an ethical code. All art therapists are also required to have a master’s level education, as well as engage in supervision hours under a trained professional in order to obtain their license. This prepares them for various populations and gives them the ability to perfect their work.
Where Art Therapists Work
Art therapists work with individuals, couples, families, and groups in diverse settings. Some examples include:
- Hospitals
- Schools
- Veteran’s clinics
- Private practice
- Psychiatric and rehabilitation facilities
- Community clinics
- Crisis centers
- Forensic institutions
- Senior communities
Does Art Therapy Work?
There is growing evidence that art therapy helps conditions such as anxiety and depression, trauma, low self-esteem, PTSD, Bipolar and similar disorders. It has also been used with those facing terminal illnesses such as cancer and those hospitalized experiencing pain, as well as it has been used with people working to develop effective coping skills, including prison inmates
Many clients are reluctant to explore art therapy because they think that they have to have artistic talent for it to work or see it as "arts and crafts" rather than see it as an effective tool. This mindset can be very limiting and can hinder the effectiveness for these clients. It is important to go in with an open mind.
Is Art Therapy a Good Fit?
There's no way to tell for certain whether art therapy is a good fit for any given person. Therapy is not one-size-fits-all, and a client and therapist may need to use multiple different approaches and techniques in order to find what works best for you. However, if a patient is drawn to art or has had trouble expressing with traditional therapy, art therapy may be a wonderful fit for you.
When choosing a therapist it is good to consider the following. As a potential client, ask about:
- What is the therapist's experience with your particular mental health concern
- Which kinds of art the therapist uses
- How the therapist works with clients with your level of artistic experience
- What outcomes to expect
Often you should be able to tell in 1-3 sessions if this works for you.
Think Art Therapy Would Benefit You?
If you feel like art may be a good avenue for you to work through your mental health concerns please call our office and ask for Jillian Martino. Jill is our art therapist on staff and would be more than happy to help you work through your concerns through art. Jill specializes in LGBT issues, trauma, children and couples. Contact our office today to set up a free 15 minute consultation.
Mindfulness is the ability to be fully present and aware of where we are and what we’re doing. One important aspect of mindfulness is to not be overly reactive or overwhelmed by what’s going on around us or in our mind. It is important to just observe without judgment. Mindfulness is a quality that we can all tap into, we simply just need to learn to access it. The following prompts are designed to help you begin becoming more mindful in just 15 days!!
1. Write a Gratitude Letter
This is one of my favorite personal practices. Write this letter as if you are writing it to a friend. Write everything you are grateful for as well as everything you are grateful to be working towards. After you do this, read it aloud. I like to do this practice daily.
2. Meditate
Meditation is a difficult one and can be difficult for people, often we believe that the brain should turn off during meditation. However it is quite the opposite, often our mind will start racing, the buddhist call this monkey brain. It is important during this practice to notice whatever may be coming up for you without engaging or giving the thought energy. After bringing your attention back to your breathing. If this practice is hard for you start small. Start with five minutes and then slowly increase the more you practice. There are also a ton of videos online and apps that can help support you through your meditation.
3. Draw Your Backyard
Take this time to really connect with yourself and your garden. Notice the smells, what you feel in your body. Maybe how your skin feels in the sun etc. Mindfulness is all about giving ourselves a moment to pause and appreciate everything, the good, bad and everything in between. Allow yourself to express without judgment.(If you don’t have a yard pick somewhere in nature)
4. Mindful Eating
Really make your food an experience here. Just like meditation, focus on every sensation. How does it taste, how does it feel etc. Be present. Thank yourself for the nutrition!
5. Some Areas of My Life I'd Like to Improve Are:
Here is a simple Practice, set your intentions. Setting goals will help us be more mindful of actually making them happen. If you want to add an artistic flare to this exercise, turn this list into a vision board. This is a super fun activity for date night, girls night or just a little self care for you!
6. Declutter Your Space
When decluttering the mind it can be helpful to have our living spaces match this energy. Get rid of all the things making energy shifts in your space, I promise you don’t need those pants that are too small on you that you keep as motivation. Focus on the now.
7. Some Thoughts and Beliefs I Repeat In My Head Constantly Are:
Good and bad, this is about bringing attention to our critical voice. Be honest with yourself. Remember NO JUDGMENT.
8. In What Ways Do I Impact Others Around Me Each Day?
Notice your value: if this is hard examine that. Start small if you can only think of two things that’s okay. Continue to revisit this exercise as you move through the practice. I like to make positivity jars for myself where I put little notes of wins I had over a whole year and read them at the end of the year. Sometimes we let the good we do go unnoticed, this time is for you.
9. Create Your Own Mandala
Mandala’s have been known for their meditative properties, they have been recognized by psychologists like Carl Jung for their therapeutic benefits. While creating your mandala again notice what maybe coming up for you.
10. What Are My Biggest Fears and How Do They Hold Me Back?
Again, full transparency here. Want to go even deeper with this exercise? Follow this question up with why do I have these fears? Where did they start?
11. How Can I Better Take Care of Myself?
SELF CARE!!! Do I even need to explain? Not only should you write what you can do for yourself here but also examine what you can do in order to start integrating these things into your day to day.
12. Dance Around in the Mirror
Spirituality states that our hips hold a ton of our trauma. Moving these parts of yourself will help you release some of those big feelings. Pay attention to whatever comes up for you. You may feel awkward or may even feel uncomfortable with seeing your body moving through the mirror. Pay attention to this, bring awareness to it. Meet it with the question why as well as some compassion.
13. Take a Rest Day
Everything needs rest, even you! It is scientifically proven that we are more productive when we rest, this helps us avoid burnout. There is an awesome book called “How to Do Nothing” by Jenny Odell that further explains this.
14. Do Some Yoga
Yoga is a wonderful practice for mindfulness, if its not your thing though do something else to get that blood pumping.This can be walking around your neighborhood or HIIT, whatever makes you feel good! Examine how your body feels before and after your workout.
15. I Feel Fulfilled and Truly Alive When:
Cultivating happiness. Abraham Hicks has a ton of videos speaking of the importance of following our happiness. Happiness is our driving force so lets bring our awareness to it.
Long Island is celebrated for its iconic white sandy beaches. But did you know we also have some excellent places for a day walk or hike?
As a Nassau resident who grew up on a brook near conservation land in northern New England, I must admit, I had my doubts about falling in love with the scenery across Long Island. But I’ll admit it – Long Island is spectacular in the summertime (I still think New Hampshire is unbeatable for autumn foliage, though, and yes you can debate with me about that one!). As time has passed, I have been happily surprised to find some great day trips across Suffolk and Nassau.
If you are willing to bundle up, consider even doing a beach stroll in the winter! Bring your binoculars. You will be rewarded with waterfowl which have come thousands of miles south from the tundra, including my personal favorite, the exquisite long-tailed duck. You may also see grey and harbor seals!
Here is a list of some of my favorite places to go hiking or walking on Long Island – as well as a few other things, such as horseback-riding!
Places to Walk or Hike in Suffolk County
Sunken Meadow State Park - Smithtown
A familiar favorite located on the Long Island Sound, Sunken Meadow is one of the more accessible parks for people with limited mobility thanks to its long, sturdy boardwalk. It features three miles of beaches, along with six miles of hiking trails. Want to horseback ride? There are bridal paths, too. There is also a golf course.
Sunken Meadow also has softball and soccer fields, along with playgrounds, making it an excellent choice for families who may want to do more than spend their entire day solely on the beach.
Are you curious about foraging? This is one of the locations where the famous forager “Wildman” Steve Brill offers classes. He will show you which plants are edible, which to avoid, and what to do if you contact with poison ivy. I have taken a Wildman class at Sunken Meadow, and it was quite informative!
Long Island Greenbelt Trail – various locations
I will admit it – I have not done the Greenbelt in its entirety. But there is no way I could skip mentioning the ultimate of the Long Island hikes.
The Greenbelt is an impressive 32 miles long, running parallel to the Connetquot and Nissequogue Rivers. The trail varies in terrain, at times being a boardwalk and then changing over to sand. It also has numerous trails with break away from the main one, allowing for this to be a hike or walk that can be experienced many times.
Blydenburgh County Park - Smithtown
Blydenburgh is another popular, family and dog-friendly destination. In addition to scenic views for walks, Blydenburg offers birding, fishing, and horseback riding. Rowboat rentals are available from mid-May to Labor Day. Finally, tent and RV sites are available for campers from April 1st through November 11th.
The six-mile walk around New Mill Pond is easy for families, and is beautiful in the autumn during peak foliage.
Blydenberg is $7.00 for Suffolk residents and $15 for non-residents.
West Hills County Park – Melville
West Hills is a historical park which reaches Jayne’s Hill, a beloved spot by Walt Whitman and near his birthplace. At 400 feet elevation, this is the highest point on Long Island; it is a 2.4 mile loop considered easy and possible to complete in about 55 minutes. Ideally, this hike is most suitable in the autumn.
Caumsett State Park – Huntington
Caumsett is a large park with various activities. It features an impressive stable and dairy complex, excellent trails for biking, paved trails to walk with a stroller, and even snowshoeing and cross-country skiing trails.
This is also a beautiful park for a walk or hiking, as the wooded areas gradually elevate to be the tops of sand dunes that then look down into the water. As you continue along the trail, you will descend at a seashell-bountiful beach.
Wertheim National Wildlife Refuge – Shirley
Wertheim is one of the few protected, undeveloped estuaries on Long Island. It offers rich biodiversity, perfect for those most interested in seeing wildlife.
Unlike most of the parks and preserves here, Wertheim is not best in the summer or early fall, but rather in late October through early April. This is the time for the most ideal wildlife-viewing, with migratory waterfowl who winter here. Come the early springtime, there will be migratory warblers and other such songbirds. However, all year, you may encounter red fox, white-tailed deer or wild turkey.
Personally, I find Wertheim to be most precious on the water. The placid waters of the Carmans River meander through cattails and reeds, offering a smooth and almost effortless paddle. You are guaranteed to see great wildlife, such as the green heron. Additionally, you may choose to stop at Indian Landing, a small beach where you can take a swim to cool down, or you can continue onto the Great South Bay.
This is my favorite place on all Long Island to launch my paddleboard or kayak. Thanks to being in a refuge, I do not have to deal with wakes or noise. It is also beautiful from the start since to get to the refuge you must go under two bridges, the first being a nesting site for tree swallows.
You can either launch from the free boat launch (although I warn you, the path is muddy and completely unmaintained) or you can use spend $10 to use the dock at Carmans River Canoe & Kayak II. I recommend the later as it is much easier.
Bayard Cutting Arboretum – Great River/Timber Point Park - Oakdale
Bayard Cutting may be the most famous of all the locations I have mentioned, thus, I will not get into detail. Simply put, Bayard Cutting is the place to go if you want to walk and see gorgeous flora – along with Planting Fields in in Oyster Bay.
While I do love Bayard Cutting (who doesn’t?), what draws me there more is not so much the arboretum itself, but rather the picturesque Connetquot River which runs alongside it. In fact, after the Carmans River, this is my other favorite waterway for kayaking and paddleboarding on Long Island.
To paddle -- Drive down to Timer Point Park in Oakdale to launch your water vessel, which you can then paddle toward Bayard Cutting if going left. You can continue beyond Bayard to the many different canals which meander through town. Once you get to around Paradise Island, I recommend you cut straight through the river toward the canal on the other side, rather than continue straight, as this will offer a much longer, quieter, and more interesting experience. Going this way, you will eventually cut through marshland which will eventually lead you out at the canal next to the Snapper Inn. From there, cut straight across the river (be cautious of boats) and you will get right back to the launch.
As an alternative route, you may also go right which will take you to the bay. There is an island where you can relax. However, I do not recommend this route unless you are experienced due to the rapid changes in water conditions and because you will be dealing with wakes caused by jet skis and powerboats.
Places to Walk or Hike in Nassau County
Trail View State Park - Woodbury
The Stillwell Woods Loop, located at Trail View State Park, is a 7-mile loop considered to be of moderate difficulty. It can be completed in around 3 hours. However, what truly sets Trail View apart from other Long Island hiking trails is that it has more range in intensity and elevation – giving it a different feel than the typical flat trails. For the avid hiker, this is one of the few trails where they can truly say “this is a hike, not a walk” and feel challenged.
The park itself skirts Bethpage State Park and Cold Spring Harbor State Park. Thus, you can spend a day (or even two!) hiking and doing other nature-based activities.
Sands Point Preserve – Port Washington
Sands Point is one of the lovelier parks in Nassau County. The Loop is a 2-mile walk that is popular for birders. There are also cliffs overlooking the water, which offers a great opportunity for photographers.
Sands Point also hosts special events, such as yoga.
The price is $4 per person or $10 per car.
Cedar Creek Park – Seaford
Cedar Creek is a 259-acre park best for families and sporting.
Cedar Creek has an excellent playground. It has been voted the best playground across all Long Island in both Long Press and on News 12. Also, a fun activity for the children includes a roller-skating rink.
There are eight handball courts, three basketball courts, and various athletic fields (please note the fields must be reserved and include a Leisure Pass, insurance and permit, and fee). Also of particular interest, there is an archery range open to the public but note you must bring your own equipment.
Additionally, there are paths suitable for walking, jogging, and biking. There are entrances from Cedar Creek to both Tobay Beach and Jones Beach. If you want to get a challenging work-out followed by crisp, relaxing water, consider doing this bike ride!
Massapequa Preserve - Massapequa
Massapequa Preserve spans across an impressive 423 acres. Some parts of the park are frequented by bikers, so do exercise caution if you want to be here for a leisurely walk. However, should you go onto one of the quieter trails, you will quickly be rewarded by various species of deciduous trees as well as some endemic birds. I myself have spotted many different birds here, ranging from various species of warblers to the occasional northern flicker, a unique-looking woodpecker. There is also a popular residential wood duck drake.
Massapequa Preserve is where I offer the majority of my forest therapy sessions. You may read more about that on this blog post: https://liemdr.com/forest-therapy/
Muttontown Preserve – Muttontown
At 550 acres, Muttontown Preserve is by far the largest nature preserve on Long Island. It offers many different ecosystems ranging from upland forests to woodlands to waterways, offering a spectacular opportunity to see different birds, including characteristic species such as the chestnut-sided warbler, indigo bunting, Baltimore oriole, and American woodcock. If you are lucky, you may also spot a great-horned owl or screech owl.
Preparation for Walks and Hikes
Personally, I do not think you will need top-notch gear for almost any Long Island trail… or even gear at all. Disclaimer - I am quite a hiker – I have summited Black Elk Peak in South Dakota, scrambled waterfalls in the Rocky Mountains, traversed the rock fields of Mount Washington, and even backpacked the Alaskan tundra. That said, I do have some impressive gear which has been needed.
But here on Long Island? To be honest, I leave most of my gear at home! For my adventures here, I am fine with a water bottle with a shoulder strap, along with an ultralight daypack. I also pack the following essentials: sunscreen, bug spray, first aid kit, a protein-packed snack, birding binoculars, and my homemade jewelweed salve (for contact with poison ivy). Sometimes I will bring a plant or bird ID guide.
I do recommend appropriate footwear, but hiking boots are overkill unless you need the ankle support. I have a pair of Teva’s which I wore for many years before eventually retiring them. I then bought a pair from LLBean which cost considerably less but seem to be just as durable.
In addition, dress in layers and make sure you have a light raincoat available just in case. Do not wear cotton.
Important Links for Further Information
Camping in Suffolk County
https://www.suffolkcountyny.gov/Departments/Parks/Things-To-Do/Camping/Annual-Group-Lottery
Kayaking, Paddleboarding, and Canoeing in Suffolk County
https://www.suffolkcountyny.gov/Departments/Parks/Things-To-Do/Canoeing-and-Kayaking
Horseback-Riding Sites in Suffolk with a Suffolk Green Card and Riding Permit
https://www.suffolkcountyny.gov/Departments/Parks/Things-To-Do/Horseback-Riding
About the author, Valerie Smith, LMSW
Valerie Smith, LMSW, CFTG, is a therapist, social worker, and certified forest therapy guide at Long Island EMDR under the supervision of our clinical director, Jamie Vollmoeller, LCSW. Valerie possesses a bachelor and master's degree in social work from Adelphi University and Fordham University, both from which she graduated summa cum laude. Valerie is also a certified forest therapy guide through the Association of Nature and Forest Therapy (ANFT), where she trained in the Rocky Mountains to master sensory-based, mindful activities through a biophilic perspective. Valerie is passionate about the health benefits of a plant-based diet as well as holistic wellness. Valerie is trained in EMDR and TF-CBT, with experience in DBT-informed skills. She focuses her treatment on adolescent girls and young women with C-PTSD and PTSD. Additionally, she helps people with life-threatening disease and their caregivers. Finally, she works alongside those experiencing grief and bereavement, especially young adults who lost one or both of their parents/guardians.
When someone survives a traumatic event, it can be beneficial to have both personal and professional support through recovery. Leaning on personal supports can be just as important as speaking with a therapist, but as a friend or family member looking to provide support, it can be difficult to find the right words to say. These conversations can be uncomfortable and difficult to navigate, but it’s important to choose your words wisely as to not further harm or re-traumatize the survivor.
In this blog post, I list a number of phrases you should avoid when speaking with trauma survivors, as well as a few things you can say in order to best support your loved one. Let’s start with the former.
What Not to Say to a Person with Trauma
“Why didn’t you say anything at that time?”
It’s incredibly common for survivors of trauma not to disclose what they’ve been through right away. Sometimes it takes years to work up the courage and speak with someone about it. Sometimes people don’t have any memories of their trauma, and sometimes these memories come back way later on in life.
It can also be very painful to talk about past trauma, especially when it feels like no one else can possibly understand what you’re going through. If a loved one has opened up about past trauma, don’t question why it took them as long as it did to speak up. Simply be grateful they feel comfortable enough to talk to you now, and try to support them as best as you can.
“I know what you’re going through”
Chances are, no you don’t! Unless you went through the exact same trauma, and have the same physical and emotional responses to trauma as your loved one, you do not know what they’re going through. Everyone responds to trauma differently, and comments like this tend to come across as minimizing the effects of the trauma. For the survivor, this trauma is theirs, and while it may not be something they are proud of, they are most likely working on owning their experience and their emotions. It’s important not to take that away from them.
“Let it go” or “Get over it”
Unfortunately, these are words that many survivors have heard from someone they’re close with. It is common for survivors of trauma to be diagnosed with Post Traumatic Stress Disorder, or PTSD, and because PTSD is an invisible wound, it is often misunderstood as something that is being exaggerated. Just because you cannot see it, doesn’t mean it isn’t there.
There is no ‘just get over it’ with trauma. Survivors do not choose to have these symptoms, and symptoms can be intrusive and incredibly debilitating. By saying things like ‘let it go’ or ‘get over it,’ you’re telling them that their feelings are too much, too dramatic, and taking too long to resolve. Each healing journey is unique, and you have no way of knowing how much work someone has already put in to get to where they are now.
“Did that really happen?”
It is common for survivors of trauma to experience shame and guilt throughout the healing process. Many people blame themselves for what happened even if it may seem clear to you who is actually to blame in the situation. By questioning if it really happened, you’re validating and reinforcing any self-doubts the survivor has experienced over the years. This will ultimately slow the healing process, and maybe even cause your loved one to regress on their healing journey.
“It could have been worse”
This is another comment that minimizes the effects of the trauma and sends the message that the person is overreacting. What is traumatizing for one person may not be for someone else, and that is okay. Each person responds to trauma differently, but there’s absolutely no sense in comparing one trauma to another. Any survivor is hurting and trying to heal. It does not matter whose trauma was ‘worse.’ It can trigger feelings like shame and guilt, and really hinder the survivors healing journey.
“You should do/try _______”
As a loved one, the most important role you can play is being there for support, not giving advice on how to heal. Even if you’ve gone through something similar and feel like you understand, there’s no guarantee that what worked for you will work for them. And if they end up taking the advice you give but it doesn’t work out as they hoped, this can really hinder the healing process, and may even impact your relationship with your loved one.
What Can You Say Instead?
“Do you want to talk about it?”
Oftentimes with trauma, survivors lose a sense of being in control when they went through that situation. If they feel forced to talk about it with loved ones, it can be triggering and bring up all of those old feelings of not being in control. Asking this question gives the survivor a chance to decide what they would like to do. Maybe they’re not feeling up to talking about it right now, and that’s okay. Giving them a sense of control in regards to this topic can be really helpful for their healing process.
“I hear you”
One of the most difficult parts of the healing journey is feeling like you’re going through this alone. Sometimes being there with a listening ear is the best support you can provide your loved ones. Try practicing Active Listening. Active Listening means making a conscious effort to hear, understand, and retain the information being relayed to you. It does not always mean you have a response or advice to give. Instead, pay attention, show that you’re listening with feedback, and ask questions if there’s something you don’t fully understand. Simply saying, “I hear you” can mean the world.
Are you a trauma survivor, or looking to better support a loved one struggling through their recovery? We can help. Give our office a call at (631) 503-1539.
About the Author, Jennifer Tietjen, LMSW
Jennifer Tietjen is a Licensed Master Social Worker (LMSW) at Long Island EMDR and is currently receiving supervision towards her clinical license under Kristy Casper, LCSW. She helps clients by providing the support, acceptance, and empathy they need as they face challenging life experiences. Jenn is passionate about helping clients overcome past trauma and make positive change in their lives. She is trained in EMDR therapy and is currently focusing her future training and experience on women’s issues. This includes maternal health concerns such as antepartum and postpartum depression and anxiety, and reproductive health issues including infertility.
In general people see a therapist when there is a problem. This is true. Most people need some sort of problem that’s uncomfortable enough that they will take the step to begin therapy. It’s of course not comfortable opening up with a stranger and telling them all your deep darkest secrets. It takes a lot of courage and internal motivation to take that step.
Most people also think when they are starting to feel better that therapy has worked and they can now stop coming. For some people this can be true. But with most of our trauma folks, “better” simply signifies not being in constant crisis mode. Yeah, that is an awesome feeling. But because you were in constant crisis mode your therapist likely was helping you develop coping skills and maybe change your behavior a bit so you could stop the cycle.
The truth is that deep work cannot be done when you are not stable. I cannot start EMDR with a client that is chronically suicidal, self-harming and self-sabotaging. I cannot do deep work with client’s coming in with a new fire to put out every week. I can help them learn to manage the moment and self-regulate better. I can help them set boundaries so they are less overwhelmed. I can help them build up their social support so they feel less alone. All of that is still gold. It’s great life changing stuff that ends the roller coaster.
But the deeper stuff that triggers them jumping back on that roller coaster. The inner voice that feels “not good enough”, “alone”, “unlovable”, “responsible”, “guilty” etc. will end up creeping in again and those great behavior changes will likely fade away again and you're back in crisis mode.
Why Stay in Therapy
So that deep stuff. That inner child that still gets “pinged” when you get a critic at work, or your husband says “did you change the diaper genie?”, or your friend cancels plans. That work is best done when you are stable. It’s hard work. But changing that inner voice and those automated thoughts and responses is what truly puts you in the driver's seat of your life. It is also what ends the intergenerational trauma from continuing forward with your children.
That inner voice comes out so often and so unconsciously that it perpetuates us in the cycle. The woman that struggles with self-esteem, ends up criticizing her daughter’s weight and making food comments- that cause her daughter to feel the same as her “unlovable” or that love is conditional or that my value is based on my appearance. It’s surely unintentional and likely not in any way what that mom wants for her kid. But when we don’t have full operational control of our inner voice we end up sending mixed messages to our children, our loved ones and our colleagues.
Why Low Stress Times is When Real Work Happens in Therapy
When it is smooth sailing it’s the perfect time to dive deep. There are less stressors from school, work, life problems which is why you now feel “there’s no stress. I don’t need therapy”. The lack of stress allows for you to now really dive into some deeper issues that are going to bring up some uncomfortable thoughts, memories and emotions. It is the best time to do that work because now that your daily stressors are gone you have the emotional bandwidth to add the work- and healing yourself is work.
When Do I Not Need Therapy
So now you're probably like, “Okay, Jamie. If even when I am not stressed I need therapy, when do I not need therapy?” Valid question.
My answer is when you can easily silence that inner voice that pops up. Whether that be the voice that makes you feel responsible for others, not good enough, unlovable, damaged, guilty, or that you cannot trust your judgment. When you can easily stop playing whack-a-mole and that voice doesn’t pester you- end therapy. When you have worked through and healed that inner child- end therapy. When life is stressful and you don’t want to rip out your hair, or feel your skin is crawling- end therapy. Don’t end when there is no stress. End when you can manage your stress without being in crisis mode.
But if you are a constant crisis mode client that is finally off the rollercoaster. Please talk to your therapist about doing some deeper work. About exploring those core beliefs and truly processing the memories associated with them. We want you to feel better. Truly better and in control of your life.
Looking For A Therapist?
If you are looking for a therapist our counselors at Long Island EMDR would love to help you. What sets us apart from most therapists is that we are authentic humans. Imperfectly perfect I like to say. We are real, down to earth people. We love what we do and who we work with. We do evidenced-based work and are not afraid to challenge you when needed. Because we are down-to-earth genuine humans we truly care about our clients. Even though we will push you, we are probably some of the most compassionate, empathetic, and empowering people you will meet. Give our office a call today to be matched with a therapist who truly understands your concerns. And sleep a little better tonight knowing you took that first step.
Although more recently popularized at the turn of the millennium, meditation was first documented in 5000 B.C. via cave art, which depicted people sitting crossed legged with their eyes halfway closed. During recent years as scientific advancements have made the study of meditation more accessible, therapists and doctors are suggesting it be implemented into your daily routine.
This is no wonder given the scientific benefits of meditation. There is evidence to show that it actually changes the chemistry of the brain, which leads to improved physiological and psychological reactions to stress. Brain-imaging studies reveal that meditation not only changes the brain’s structure, but it also changes the brain’s activation patterns, altering activation of brain regions involved with emotional regulation, attention, and self-awareness.
Despite the numerous proven benefits of meditation for mental health, this coping skill can be challenging to put into practice for a number of reasons. Based on my own personal experience and experience as a therapist, some of the common challenges to implementing regular meditation practice include difficulties finding time to slow down, the lack of a non-distracting environment available, the challenge of slowing down thoughts while meditating, and the frustrations with lack of progress. The majority of these challenges can be mitigated with one simple suggestion-managing our expectations about meditation.
Meditation is counterintuitive to our culture. We are constantly on the go, priding ourselves in our ability to multitask and fit as many activities as we can into one day. When we are not “doing,” we are on our phones and other devices and rarely engaging in the present moment. Even entertainment throughout recent years reflects our limited attention spans, as movies and television have gotten increasingly more action-packed and faster moving. However, although these factors may make meditation seem difficult to put into practice, they actually serve as proof that we need meditation more now than ever.
Meditation does not have to involve sitting cross legged with hands in prayer and chanting for it to be effective. Meditation should fit the individual, starting with small and reasonable objectives. The purpose of meditation is to bring your body and mind to the present moment. A good way to start is by counting your breaths. State to yourself, “Breathe in….breathe out….1; Breath in…breathe out…2.” See how high you can count without getting distracted. In the beginning, you may only reach 5 or 10, but with time and commitment you will see your progress. Be patient with yourself.
Another technique that can be beneficial is implementing the use of guided meditations. There are many applications and YouTube videos that offer free guided meditations for a variety of topics. Start with a 2-minute meditation, and work your way up to a 5-minute meditation. It is better to start small and be successful than to set your standards too high and fail to achieve them.
A third strategy that can get you started on your journey is what is referred to as “moving meditation.” This involves engaging in an activity while being fully engaged in said activity, such as walking, dancing, riding a bike, cooking, or any other task that engages your five senses. While completing the activity, focus intently on what you are doing rather than your internal dialogue. This will take constant redirection back to the present until you gain the ability to do so.
Meditation can be challenging, however the more you practice the more you will build up your mental muscle. The most important thing is to be open minded and kind to yourself along this journey. The amount of peace and feelings of well-being waiting for you on the other side is worth the wait.
Relaxation is defined as the state of being free from tension and anxiety. Relaxation has many health benefits, both mental and physical. Some examples include reducing symptoms of anxiety and depression, lowering heart rate and blood pressure, improving concentration and mood, reducing fatigue, reducing anger and frustration, and boosting confidence to handle problems. So, what are some simple things you can do to help feel more relaxed? Here are some ideas!
1. Breathe
We’re always breathing, but sometimes when we’re stressed or overwhelmed our breathing rate is affected. You may find yourself holding your breath, taking shallow breaths, or even hyperventilating. When this happens, you’re most likely adding to the stress response in your body, or in other words, making things worse.
Breathing exercises are one of the easiest relaxation strategies and there are many different ways to do them, but here’s one example. Sit or lay in a quiet, comfortable space. Breathe in to a slow count of three, hold for a slow count of three, and then exhale to the same slow count of three. Repeat this five times, or as long as you need to feel relaxed.
2. Meditate
During meditation, the goal is to focus your attention and eliminate any jumbled thoughts that may be causing you stress. Meditation is a great way to bring yourself to a deep state of relaxation. And thanks to the internet, tips and resources for meditating are always readily available at your fingertips. Check out some guided meditations on YouTube, or research some apps like “Calm” and “Insight Timer.” There’s also a series on Netflix called “Headspace” where you can find some useful information about meditation and being mindful!
3. Write Down Your Thoughts
If you’re feeling overwhelmed with your own thoughts, it may help to get your mind off things by writing them down. If you prefer handwriting, get yourself a notebook or some scrap paper, but you can also do this on a computer or smartphone if that’s easier for you. When you’re feeling stressed, take a few minutes to write down short notes about how you’re feeling or how your day is going. And you don’t have to worry about things like grammar and spelling. Just focus on expressing yourself to help release some of that stress!
4. Get Outside
Being outside in nature has many health benefits, and helping us relax is one of them. When you’re feeling stressed, spending even a few minutes outside can help you feel better. You can go for a short walk, read a book at the beach, or simply find a comfortable place to sit outside and take in all of nature’s beauty.
5. Listen to Your Favorite Music
Music can affect our emotions in different ways, and it has been shown that just listening to music has relaxation benefits. If we listen to calming music, we can expect our mind and body to follow suit and feel more relaxed. It has also been proven that upbeat, cheerful music causes our brains to produce chemicals like dopamine and serotonin, which makes us feel happy. So if you’re feeling stressed out, put on your favorite playlist and turn it up. Go ahead, sing along! You know you want to.
6. Laugh
We’ve all heard the quote, ‘laughter is the best medicine.’ But why is that such a popular phrase? Science has shown that laughing not only decreases stress hormones, but can also increase immune cells and infection-fighting antibodies. Quite literally medicine! Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. So, if you’re not feeling so good, call up a friend who you know will make you laugh, or put on a funny video that you know will get a few giggles out of you.
7. Start Planning a Trip
Take a break and start browsing some vacation spots. We all need to take a vacation from work every once in a while, but taking a break from life is just as important! Even if it’s just a day trip somewhere local- schedule some time to disconnect from all of life’s stressors and be in the present moment. You won’t regret it!
In the chaos and rush of the modern world, do you feel stressed, tired, and disconnected? Do you experience racing thoughts, feel “on edge” to meet the demands of a deadline, or yearn for a break? If so, forest therapy is for you! Forest therapy is found to reduce the production of cortisol, a stress hormone.
Do you experience depression or anxiety?
Forest therapy can help. It is clinically supported to improve cognition and mood.
Do you struggle to concentrate or pay attention?
Forest therapy is shown to improve directed attention and boost executive functioning skills.
Do you love the outdoors, but have limitations due to mobility challenges or a significant health issue?
Yes, forest therapy is for you, too. Unlike hiking, forest therapy is a slow walk, generally in an accessible area, which makes it suitable for various populations. Forest therapy can even be done remotely, only requiring access to a window.
Do you want to improve your physical health?
Forest therapy is evidenced to lower blood pressure, improve cardiovascular health, boost immune system function, and even combat cells associated with cancer risk.
And finally… do you want to try forest therapy, but fear the possibility of injury, illness, or accident?
All forest therapy guides (or “guides”) are required to be certified in Wilderness First Aid and Infant/Child/Adult CPR, at minimum. They also have training in herbalism, thus can teach you of edible and medicinal plants.
At Long Island EMDR, we proudly have a certified forest therapy guide, Valerie Smith, LMSW, who's been trained by the world’s leading school on the topic pf Forest Therapy.
Join Valerie in experiencing simple yet powerful techniques to help you feel whole and well again, while celebrating our kinship with the earth. Mindful and bodyful practices that bring about serenity and can foster a newfound awakening for what is most significant to you. Valerie will lead you through sensory encounters which allow for care, compassion, and connection toward yourself and all other beings in this world.
What is a Forest Therapy Walk?
A forest therapy walk (hereon also referred to as forest therapy for simplicity purposes), is a platform for fostering wellness, healing, and wholeness through engagement in natural settings. Forest therapy is inspired by the Japanese practice of shinrin-yoku (“forest bathing”), but they are not synonymous concepts.
Research indicates forest bathing carries a myriad of health advantages in the immune and cardiovascular systems, as well as psychological benefits such as mood improvement. From this foundation, forest bathing seeks to move beyond the health benefits alone and to instead celebrate that humankind is in kinship with nature, not above or separate from it.
Forest therapy is a practice; a gateway to allow a relationship of reciprocity to develop and strengthen, whereby the guide and forest (or other setting) partner together to allow for both to feel complete. The guide is useful in that they can navigate the participants through a particular sequence of events that provide a foundation for the experience. However, there are no set expectations of what should or could happen – participants are given freedom to interpret the experiences as they desire.
Forest therapy is about creating relationships between humans and the more-than-human world, in which the relationship itself becomes a source of healing and joyful well-being. Besides being a deeply healing practice, Forest Therapy is also an emerging community of friends and activists who are making a global impact. As we learn to love the forests, this connection leads naturally to an ethic of tenderness and reciprocity, we become more engaged in working for their well-being.
Most importantly, such walks are focused on the heart rather than the brain, and they celebrate the significance of the kinship between humans and nature. Forest therapy walks are effective, non-prescriptive, and simple, which encourages each participant to have the experience on their own terms and to bring meaning to it all on their own accord, rather than expecting the participant to feel or think a certain way. As a result, forest therapy should never be mistaken for psychotherapy, which is about the treatment of a diagnosis and/or life issue.
Ultimately, the aim for all forest therapy guides is to serve as the “doorway” between humans and other beings, in which the relationship becomes the source of healing and serenity. And so by having a reciprocal relationship with the more-than-human world, we all benefit in increased connection and wellbeing — from the smallest mushroom to the grandest of trees.
“And into the forest I go, to lose my mind and find my soul.” – John Muir
Forest Therapy is Not...
Forest therapy should not be confused with hiking. When a person hikes, they tend to have a set destination in mind. They want to ascend to the summit of the mountain, reach that hidden beach, or traverse that one crevice at the top of the mesa. Hiking also tends to be a timed event, with people competing against each other for the newest record.
Forest therapy is different because it uses the aspects of nature in a way that amplifies our senses to let us know the forest in a new way. For one, a forest therapy walk is slow and usually is restricted to a small area. A walk can last for up to 3 hours and the entire experience can be held in a few acres. Furthermore, beings are not things to be passed by on by, but rather to be recognized and explored. Beings are not only organisms, such as the birds and the plants, but also include abiotic entities such as rocks, sunshine, and weather.
Thus, it is more appropriate to think of such forest therapy walks as sensory immersions to foster mindfulness and body-fulness in a natural setting. Whereas mindfulness is about awareness of the present moment without judgment, body-fulness is for harboring that awareness through the senses and experiences within the body. The immersion is done through a sequence of invitations (activities) that participants are allowed to adapt if needed.
Finally, forest therapy should never be mistaken for psychotherapy, which is about the treatment of a diagnosis and/or life issue.
Health Benefits of Forest Therapy
As was previously stated, forest therapy is inspired by shinrin-yoku.
Shinrin-yoku is a wellness practice that came from Japan in the 1980s by the Ministry of Health to promote improved health across the urbanized, changing population. At the time, Japan was transforming into a technological leader, which the government noted was resulting in diseases related to sedentary lifestyles and chronic stress.
Over the next two decades, Japanese research has showcased the myriad health benefits of forest bathing. These include, but are not limited to:
• Lower stress
• Reduce blood pressure
• Improve metabolic and cardiovascular health
• Weight loss/weight management
• Lower blood sugar levels Improve memory and concentration
• Improve mood disorders, especially depression
• Increase pain tolerance
• Boost energy
• Improve the immune system with an increase in natural killer (NK) cells
In more recent years, research across the United States and the United Kingdom has supported the association between time spent in nature and directed attention. Directed attention is one of the primary functions of the frontal lobe in the brain, which is also in control of other executive functions like critical thinking and problem-solving. The stressors of modern living burden us with attention demands that are more exhausting versus that of mankind in the past. This is a reason why we may “space out” when trying to complete a task, feel sluggish, or struggle to concentrate. Much like a computer needs to be rebooted when it freezes, so too, do our brains.
Fortunately, through immersion in nature, the executive functions of our brains are allowed to rest and become replenished. This results in improved directed attention later. In addition, nature experiences offer other psychological benefits such as overall improvement in mood, including in people with depressive disorders.
Perhaps most fascinating of all, ongoing research from Nippon University suggests that phytoncides, the chemicals found within conifers and some other plants, may be effective in cancer prevention. When breathed in, the phytoncides fight infection while also increasing the number of NK cells, which increase anti-cancer proteins.
For more information on the health benefits of shinrin-yoku, along with links to the studies to support the research, please click here.
Want a Forest Therapy Walk?
Valerie Smith hosts forest therapy walks throughout Suffolk and Nassau. These walks are open to the public; thus, you do not need to be a client at Long Island EMDR to participate. Bring your friends and family!
Please note: All walks require prior registration, payment, and completion of paperwork. Valerie cannot accommodate “walk-ins”.
To learn more and/or to arrange a walk, contact valerie@ericam206.sg-host.com
California was the first state to legalize marijuana for medical purposes in 1996, having come a long way since marijuana was placed as a Schedule 1 drug in the Controlled Substances Act of 1970. Since then, there have been many debates surrounding the medical benefits of marijuana.
While many states have legalized marijuana for medical purposes, the FDA has only approved the use of medical marijuana for two rare forms of epilepsy, Dravet syndrome and Lennox Gastaut syndrome. With regards to mental health, some states have approved medical marijuana in the treatment of PTSD. While research into medical marijuana and its effect on PTSD is underdeveloped, clinical trials and anecdotal evidence from PTSD sufferers demonstrate the positive impact of the drug on their symptoms. This may be due to the fact that cannabis can reduce activity in the amygdala, the brains “fight or flight” center. There is also some evidence that demonstrates the plant’s cannabinoids could play a role in extinguishing traumatic memories.
Advocates for the drug claim it has therapeutic benefits for a variety of mental health conditions, including insomnia, depression, anxiety, stress, and schizophrenia. An internet search on the topic will lead you to believe that medical marijuana is a “cure all”; a natural remedy that has endless benefits. However, when you take a closer look at the information available, one thing becomes clear: there is just not enough research to draw any substantial conclusions regarding the benefit of medical marijuana for mental health.
Research on medical marijuana extremely limited in the United States. This is due to the fact that it is still not legal on a federal level. From 1968 until now, researchers have only been allowed to use cannabis from one source for research, a facility at the University of Mississippi. However, as of May of 2021, the DEA stated its plan approve more growers, which will allow for more widespread research to be conducted.
Until then, here’s what we know when it comes to marijuana as it pertains to mental health. The main psychoactive ingredient in marijuana, THC, stimulates the part of your brain that responds to pleasure. This results in production of the dopamine, a neurotransmitter that results in relaxation and euphoria. Subjective experiences and limited research indicate marijuana may have a positive effect on anxiety and insomnia. However, not everyone’s experience with marijuana is the same. Some users experience increased anxiety, fear, panic, or paranoia. Using marijuana also has the potential to increase the likelihood of clinical depression, or worsen the symptoms of any mental health challenges you already have.
Due to the above risks and lack of evidence of the benefits, self-medicating with marijuana to manage your mental health symptoms is not advisible. However, whatever you chose to do, the most important thing is to talk openly with your doctor, psychiatrist, and/or therapist about your usage and how it impacts your mental health. If you believe medical marijuana to be of benefit for your mental health, ideally it would be prescribed and regulated by a doctor. Due to current laws in the state in which you reside, this may not be an option. In the meantime in addition to being honest with your providers, be sure to explore alternative techniques to manage your symptoms, including mindfulness, psychiatric medications, meditation, herbs/supplements, and exercise.
Because therapy and mental health are much more than just showing up every week!
What we know and understand about mental health has come a long way in recent years. Between that and everything else going on in the world, it’s no surprise that many people have been more open to receiving mental health treatment. This is great news, but it can also be hard to know where to start and how to get the most of this to improve mental health, especially if this is your first time in therapy. So, where do you begin?
1. Do your mental health related research
It’s always a good idea to do a little bit of research to find a therapist that best suits your needs. Although most therapists are educated and trained on a wide range of issues, some therapists have spent a lot of time working with specific populations and consider that to be their ‘specialty.’ If you’re seeking help for a specific issue, it may be beneficial to see someone who already has experience in that area.
In addition, it’s very important that you feel comfortable with your therapist. People usually go to therapy to discuss challenging things in their lives and mental health issues, and if you’re not comfortable with the person sitting across from you, it will only make talking about those things more difficult. Most therapists post a little bit about themselves in a bio online, or even write blog posts like this one about things that interest them! Doing research about different therapists can give you an idea if he/she would be a good fit for you.
And if you find yourself working with a therapist that you feel isn’t a good fit, speak up about it! Chances are your therapist will be understanding and can even provide referrals for other therapists in the area.
2. Think about you’re mental health goals and what you're hoping to get out of therapy
You will most likely start your first appointment by discussing what brings you to therapy and some of your history. It can be helpful if you’ve already put some thought into the issues you’re hoping to address. Are you looking to change some negative behaviors, or learn healthy coping skills? Maybe you want to improve your interpersonal relationships by learning better communication skills, or manage symptoms of anxiety or depression. Whatever it is you’re looking to address, being prepared with clear goals can help keep your sessions focused so you’re getting the most of your time each week. It can also help to think about any significant experiences from your past that may be impacting you currently, as that can be helpful information that therapists will want to know about you.
3. Don’t be afraid to ask questions
Therapy is a safe place where you should feel comfortable sharing your deepest insecurities or struggles. You should also feel comfortable enough to speak up and ask questions if something isn’t making sense to you or isn’t working for you. Your therapist can only work with the information you bring to the session, so if you feel like those breathing exercises you keep talking about each week just aren’t working, be honest and say that. Then we can try to explore what isn’t working with the breathing exercises, or maybe even discuss different calming techniques altogether.
Therapy is also a great place to practice things like communication skills, setting or enforcing boundaries, and being assertive (like saying ‘hey, these breathing exercises aren’t working for me!’). If these are things you struggle with, discuss it with your therapist so they can be sure to address these issues during the session.
4. Be positive but also realistic
It’s a pretty common misconception that you’ll receive some advice from a therapist in one or two sessions and you’ll be able to apply that advice to your life and move on. It’s important to understand that therapy is a process that often requires some patience. For some people it takes more than one or two sessions to even feel comfortable enough to discuss some of those deepest insecurities, and that’s okay. Treatment will be ongoing. There’s no set number of sessions and it can differ for everyone.
It can be helpful to approach therapy with curiosity. Be curious about the ways you currently behave, think, and feel. Have you experienced anything in life that may be contributing to these behaviors, thoughts, and feelings?
5. Do your homework
Therapy is much more than simply showing up for your session each week. Some therapists may give ‘homework assignments’ hoping to keep you engaged in between sessions. Homework could be asking you to journal and reflect on certain areas of your life. It may be simply noticing when something you discussed in session comes up, or even practicing certain skills like breathing exercises, grounding techniques, and self-care, all which help improve mental health.
Even if your therapist doesn’t assign you specific tasks, you should still be putting in work outside of session. Therapy is a great place to receive tips, guidance, and education about things you’re struggling with, but the actual change takes place when you start applying those tips to your everyday life.