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Internal Family Systems Therapy and Legacy Burdens

Internal Family Systems (IFS) therapy is a relatively recent therapeutic approach developed by Richard Schwartz. It describes the psyche as having multiple parts with a centralized Self—or, your core essence. Within the Self are Parts, each with its own unique characteristics, emotions, and motivations. These Parts can be in conflict with each other, leading to inner turmoil and psychological distress.

Dr. Schwartz created IFS to identify Parts of the self1 and change how those Parts interact; it’s used in interpersonal psychotherapy and in group settings. Healing damaged Parts and addressing self-protectors can identify trauma, legacy burdens, and deep pains. Then, the client and therapist work together to soothe the Parts and create a sense of safety that allows clients to heal their parts on their own. 

IFS and other forms of therapy can also address deep-seeded legacy burdens, which are conscious or subconscious burdens from generational trauma, family legacies, and family expectations that affect your life.

What Is Internal Family Systems Therapy (IFS)?

IFS therapy offers a comprehensive framework for understanding and addressing the complexities of the human psyche, both at an individual and systemic level.

IFS is based on the idea that each person’s mind is made of “Parts”2 that form around a traumatic experience. The Parts compensate for trauma and strive to protect Exiles, which are the isolated Parts carrying hurt and trauma. 

Managers and Firefighters, the other 2 Parts, both work to keep Exiles hidden and safe. 

Your Firefighter Part is responsible for behaviors like drinking, drug use, and self-harm. These behaviors arise to control the Exiles’ feelings (terror, rage, grief, fear). Manager Parts find control through carefully evaluating situations, caretaking, and controlling. By staying in control, Managers think they can protect you from further pain and rejection.

Healing The Parts in IFS

In IFS, you’ll learn to hold space for the vulnerable Parts and meet them with compassion, a core part of the Self. IFS therapy helps you create a safe internal environment to confront your protective and vulnerable Parts and engage your compassionate Self. This safe internal environment can help you process traumatic memories and release legacy burdens without retraumatization.

IFS also connects your mind and body to increase mindfulness. You’ll become more aware of what you’re feeling and why, and where it may hold itself in your body. 

Ultimately, IFS draws on “the inherent wisdom of the Self2” to rework cognitive distortions from childhood trauma, legacy burdens, and negative views of self. It’s done compassionately and without judgment, allowing the Parts to accept healing and back away from their maladaptive coping strategies. 

Therapists are trained to provide IFS therapy. Not all therapists will offer IFS, and some will be more experienced than others. Check with your provider to see if they’re trained in IFS and their level of experience. 

IFS for Trauma and PTSD

IFS can help those with trauma and PTSD become “compassionate witnesses”2 to their traumatic experiences without feeling overwhelmed or retraumatized. Patients use mindfulness to separate from the emotions, sensations, and images of their trauma. That mindful separation can strengthen their ability to reflect on their experiences as caring, compassionate observers. 

For example, a patient may have residual shame after childhood abuse. IFS would help them step away from the shame, address the Part responsible for it, and allow their Self to replace the shame with self-compassion. Releasing the shame and allowing self-compassion can then reduce the hold of the traumatic experience and help the patient step into the present (and feel safe doing it).

Legacy Burdens: What They Are and Their Effects

A legacy burden leaves an imprint on future generations’ worldview and wellness. It can stem from one person or exist across a generation of people groups as generational trauma. 

A single-person legacy burden could be caused by a belief carried down. For example, one of your grandparents or a parent may impose a belief on you and others in your family. The belief could be that you need to earn a lot of money, stay in a particular religion, or have a specific relationship. Even if you don’t necessarily believe their beliefs, the internal burden of their beliefs and expectations can still affect you.

Generational Trauma and Legacy Burdens

Generational trauma also leaves a legacy burden3. Indigenous and marginalized groups often carry trauma from generations of gentrification, colonialism, and brutality. 

Stress and trauma can pass between generations through genetic changes3. Environmental stress can molecularly affect how a parent’s genes function, which then pass down to their child. Parents may also recreate their trauma and traumatize their children in turn. Generational trauma can pass down through a combination of the 2 as well. 

The generations who didn’t experience the trauma firsthand may still experience the residual effects through their parents. Distant parenting, witnessing parents suffer from trauma, and avoiding the topic can strain relationships and create unhealthy attachment patterns. Some also feel the need to hold onto the trauma to honor those who directly went through it and bring awareness.

Interestingly, positive change commonly occurs in the third generation3. Grandparents, for example, may be more willing to share their experience with their grandchildren. It could be because enough time has passed, and because the third generation is more likely to seek growth and healing. This, in turn, can help the first and second generations heal. 

Generational trauma can also create resiliency. Some children may see the burden carried in their lineage and actively pursue healing for themselves and others—which can turn into a sort of legacy burden itself. But, having a legacy burden doesn’t automatically entail generations of suffering. Individuals and groups can end the cycle, sometimes through IFS therapy.

IFS as a Healing Tool for Legacy Burdens

IFS can address the Parts carrying legacy burdens, allowing the Self to heal and prevent the trauma from extending. For some, their Exile may need healing. Others may need to heal a Firefighter or Manager to learn new coping tools.

Once the Part with the legacy burden feels safe and heard, the Self can bring in compassion and perspective, allowing you to detach from the burden. Continued IFS sessions and homework from your IFS therapist can help you maintain this release and continue forward. 

Your legacy burden may surprise you once you identify it, or it could be an obvious burden carried through your family (like alcoholism or racism). In either case, IFS and other therapies can help you identify the burden and use your natural capabilities to heal.

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Mind Control and Complex Trauma

Children, young adults, and adults can suffer mind control and complex trauma. Mind control can also be a broad phenomenon experienced by people groups, organizations, and countries. Other times, it can be used as a directed form of psychological abuse. 

Complex trauma is the cumulation of “multiple interpersonal threats”1 or abuse during childhood. It may come as the result of mind control or other abuses. Dr. Karol Darsa—psychologist, author, and creator of RITTM (Reconnect Integrative Trauma Treatment Model)—offers insight into healing.

Understanding Mind Control

Mind control compromises a person or group2’s freedom of choice by altering their perception, motivations, and behavior. Some mind control techniques aren’t done maliciously; for example, most advertising involves pushing emotions for a desired outcome (buying their product). 

Malicious mind control aims to control another person (or group) through fear, deprivation, and confusion. For example, research found people in controlled environments with sensory stimulation removed (like visuals, smells, sounds, and other sensations) moved into a malleable emotional state. The process worked by only allowing select information to the sensory-deprived person. In that state, new ideas or beliefs could be implanted and believed3. 

As an example, the only stimulation provided to someone could be a repeated fact of any sort. With nothing else to occupy or influence their thoughts, it can be easier to believe and act upon whatever information is provided. 

Similar emotional states could be achieved through abuse and trauma, where stress and abuse return the brain to its primal, animalistic survival functions. In its worn-down state, the victim’s brain could accept and believe almost anything about themselves or the world around them. 

Mind control as a form of abuse could lead to complex trauma and complex post-traumatic stress disorder (c-PTSD), especially if it occurs in childhood. 

An adult with c-PTSD caused by mind control may struggle to trust others, themselves, and their reality. Sometimes, they may not even know why they don’t trust; just that they don’t. 

Complex Trauma and Its Prolonged Impact

C-PTSD usually occurs due to childhood trauma. Complex trauma can have more severe consequences2 than non-complex trauma. It can also cause the onset of depression, anxiety, PTSD, substance use disorder, and dissociative identity disorder (DID). 

C-PTSD can have more long-lasting effects2 because it occurs after repeated, inescapable traumatic events. It’s more common to experience in childhood, but it can happen at any time of your life. PTSD, in comparison, occurs as a single instance (like a rape, tornado, or car accident). Staying in activated stress states and experiencing them often, especially in childhood, can cause the more severe psychopathy and cognitive deficits associated with c-PTSD. 

That means that children with c-PTSD are more likely to grow into adults with major depressive disorder, anxiety, psychotic symptoms, and addiction. Children with c-PTSD were also found to have lower IQ scores2 and poorer executive function as adults. 

Psychopathy4, lower IQ scores, and poor executive functioning can have prolonged effects in adulthood. When caused by c-PTSD, these effects occur independent of other variables like genetic disposition, motivation, and effort.

Recognizing Signs of Mind Control and Complex Trauma

You or someone else could be experiencing mind control if you recognize these tactics:

  • A person or group uses terror, threats, and manipulation to mold the brain into its more primal survival mode. Escape feels impossible, either physically, mentally, or socially.
  • You or someone else believes the perpetrator and whatever truths they tell about you, someone else, or the world.
  • You comply with their wishes and demands to survive. You’ll believe or do anything they ask out of forced trust and the need to survive. In a state of survival, your brain struggles to process information logically, which is why you may continually trust and believe the perpetrator. Doing what they say often feels like the only way to stay safe.  

Complex trauma has several distinct signs5, too. 

  • Re-experiencing the trauma through flashbacks
  • Dissociation
  • Interpersonal challenges with relationships
  • Self-destructive behaviors (like substance use)
  • Irritability and hyperarousal, or emotional numbness
  • Social withdrawal
  • Hostility 

You may notice these signs in yourself or someone else as a child, young adult, or adult who’s experiencing c-PTSD.

Karol Darsa’s Treatment for Trauma and c-PTSD

Trauma psychologist Karol Darsa created the Reconnect Integrative Trauma Treatment Model (RITTM)6 to treat trauma. RITTM is comprehensive and body-based, which means it’s designed to heal and reconnect the mind and body. 

RITTM integrates eye movement desensitization and reprocessing (EMDR) therapy, brainspotting, somatic experiencing, gestalt therapy, energy psychology, and mindfulness. The result is a whole-person approach to treatment that can help adults with c-PTSD heal their trauma and the conditions associated with it. 

RITTM occurs in individual settings and stresses a positive therapeutic alliance. Rather than following strict protocols and regimes, RITTM can flex to individual needs and types of trauma. It’s been found to help with single-event and complex trauma. 

Dr. Darsa’s 20 years of experience led her to write a guide on trauma healing, found a treatment center, and educate other professionals on trauma healing. She’s been featured as an expert on ABC, CBS, and more. She also lectures on trauma at universities like UCLA, Cal Lutheran, and the University of Southern California. 

Other Therapies for Trauma and c-PTSD

Other forms of trauma treatment may fit your needs. Some aspects of RITTM may suit you better if they’re pulled out and focused.

EMDR can help reduce your reaction to traumatic memories7 by using eye tracking as you recall your trauma. Doing both at the same time can desensitize you to the effects of the memories and help you process your trauma. 

Prolonged exposure therapy (PET)8 exposes you to an imagined scenario of your trauma or to real-life stimuli associated with it. Doing so can help reduce reactions to the experience and help you process and heal. PET may be too triggering for some; your treatment team can help you decide if this may work for you.

Trauma-focused cognitive behavioral therapy (TF-CBT)9 uses CBT to specifically focus on trauma. It can be especially helpful for children and their families. TF-CBT aims to reduce shame, guilt, and thought distortions related to trauma by identifying inaccurate beliefs and developing adaptive responses to trauma. Practitioners gradually expose patients to reminders and places to reduce their distress and reactions to trauma. 

Many other trauma therapies can help you recover from complex trauma and mind control. Your doctor, therapist, or psychologist can help you find the best fit for your needs. 

Finding Help for You or a Loved One

Attending a rehab for trauma, setting up therapy sessions, and actively pursuing healing can help you or a loved one heal from complex trauma and mind control.
Rehab provides a residential setting to focus on treatment and healing. There, you can experience EMDR therapy, Karol Darsa’s RITTM therapy, and other trauma therapies uniquely designed for healing.

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What Is Complex Trauma?: Causes, Signs, and Treatment

Complex trauma, sometimes called complex post-traumatic stress disorder (c-PTSD), is caused by prolonged exposure to traumatic events and has subsequent effects on psychosocial functioning and neurodevelopment. It differs from PTSD, which is typically associated with a singular traumatic event. Complex trauma accumulates over time with repeated activation of the stress response during sensitive developmental periods1, creating a web of emotional and psychological challenges. 

Usually, but not always, complex trauma forms in childhood. Professionals defined adverse childhood experiences (ACEs) as a set of potentially traumatic events that can happen during childhood2 and are linked to negative long-term health and well-being. The more ACEs a child has, the more likely they are to develop complex trauma. ACEs can negatively impact education and job opportunities and are associated with chronic health problems, mental health disorders, and substance use problems. 

However, complex trauma can form in any stage of life through various circumstances.

Causes of Complex Trauma

Complex trauma comes in many shapes and forms, as it can develop during any sensitive time period, especially for vulnerable populations. 

Childhood abuse: Complex trauma often stems from childhood abuse or neglect, including physical, emotional, or sexual abuse. This abuse can be caused by family or caregivers, disrupting a child’s sense of safety, attachment, and self-worth.

Domestic violence: Long-term exposure to domestic violence, where one partner emotionally, physically, or sexually abuses the other, can lead to complex trauma. Children who witness domestic violence within their family may also experience this form of trauma.

War and conflict: People living in areas affected by ongoing conflict and violence can develop complex trauma. This includes combat trauma, displacement, and loss of loved ones.

Human trafficking: Victims of human trafficking, whether for sexual exploitation or forced labor, endure captivity, manipulation, and violence, contributing to complex trauma.

Institutionalized abuse: Incarceration in prisons or detention centers with violence, isolation, and harsh conditions can cause complex trauma. Additionally, people who have been involved in cults or religious sects that use manipulation and emotional abuse can experience this type of trauma.

Chronic medical trauma: People with chronic or life-threatening medical conditions who undergo multiple surgeries, treatments, or hospitalizations may experience complex trauma from the ongoing stress and pain associated with their illness.

Symptoms and Effects

Complex trauma can significantly impact psychological and emotional well-being. Often, it can mirror or result in the onset of other mental health conditions3 such as PTSD, eating disorders, and personality disorders like borderline personality disorder. People with complex trauma are also more likely to turn to drugs or alcohol4 to self-medicate and cope with emotional pain.

In addition to mental health disorder symptoms, someone with complex trauma can have self-regulatory disturbances3, which can manifest as difficulties in emotion regulation and impulsivity. Complex trauma patients may also experience intrusive thoughts and dissociation, which is a disconnection from one’s thoughts, feelings, or surroundings. Physically, it can cause insomnia, gastrointestinal issues, headaches, and cardiovascular problems from the prolonged stress5. 

Long-term, complex trauma can greatly hinder a person’s ability to trust and form close relationships because a lack of safety leads to hypervigilance to potential threats. They may experience challenges developing healthy and secure attachment patterns. Someone with complex trauma may also have low self-esteem and intense shame or guilt. 

Trauma-Informed Care

Trauma-informed care6 is an all-encompassing approach to providing services and support that accounts for the unique experiences of people with complex trauma history. Healthcare professionals take patients’ past traumatic events into consideration when asking questions, creating a treatment plan, and executing therapies. It creates an environment that is sensitive to the needs of those who have experienced trauma and aims to promote trust and empowerment. This helps the patient feel safe and supported throughout their recovery.

Trauma-informed care aims to avoid retraumatization during recovery, which is key for complex trauma patients. To achieve this, healthcare providers will conduct an evaluation to screen for trauma history. Then, they can appropriately care for your needs though enforcing safety during treatment, avoiding triggering situations, and practicing crisis intervention. A cornerstone in treatment will also be trauma-informed therapy.

Trauma-Informed Care Principles

Trauma-informed care is based on several key principles7, as defined by The Center for Disease Control (CDC) and the Substance Abuse and Mental Health Services Administration (SAMHSA). Providers should strive to incorporate these ideas into their practices. 

First, it emphasizes that trauma is prevalent, and many people seeking treatment have experienced trauma. This recognition helps create a non-judgmental environment for patients to share their experiences without retraumatization.

This approach emphasizes the importance of trustworthiness and transparency between patients and providers. It involves building trust through clear communication, consistency, and reliability.

Trauma-informed care is based on a holistic understanding of traumatic experiences. Physical, mental, and emotional well-being are interconnected, so it takes into account the patient’s unique strengths, needs, and cultural background.

Trauma-informed care highlights collaboration and empowerment by actively involving patients in the decision-making process and providing them with opportunities for autonomy. This approach helps to restore a sense of control that may have been lost due to trauma.

Therapeutic Approaches for Complex Trauma

Recovering from complex trauma often requires talk therapy. These therapies allow you to practice emotional regulation and learn coping skills.

Trauma-focused cognitive-behavioral therapy (TF-CBT) is an evidence-based therapy designed to help patients process and manage the impact of trauma. It focuses on identifying and changing negative thought patterns and managing uncomfortable emotions. This approach often includes techniques like exposure therapy, cognitive restructuring, and stress management.

Eye Movement Desensitization and Reprocessing (EMDR) is a specialized therapy for trauma. It incorporates bilateral stimulation, such as rapid eye movements or taps, to help patients process and integrate traumatic experiences, reducing their emotional charge.

Many trauma-informed programs also integrate holistic and experiential therapies. Somatic experiencing emphasizes the mind-body connection in trauma and releases related physical tension and stress responses. You will also likely practice mindfulness techniques to develop greater self-awareness, emotional regulation, and stress reduction.

Resilience and Post-Traumatic Growth

Complex trauma could potentially lead to personal growth and positive changes8, also called post-traumatic growth (PTG). You may even look at the positive consequences in parallel with the negative, as opposed to its own separate island. 

PTG doesn’t deny the pain and challenges of complex trauma but acknowledges that growth can occur alongside suffering. Through professional and personal healing, you can discover a sunnier outlook on life, leading to increased resilience, confidence, and improved relationships. It’s a testament to your strength and the capacity for positive change, even in the aftermath of severe adversity.

So, how can you achieve PTG?—By making your healing a priority. Reach out for help from mental health professionals and trusted friends and family. Attend therapies that fit your needs, and openly communicate about your experiences. Work on developing healthy coping mechanisms for dealing with stress and emotional distress. And take time to do some deep self-reflection. Evaluate what’s truly important to you and your path to move forward by writing down recovery goals. 

Support and Resources

To find a trauma-informed provider, ask your primary care physician for referrals. They can guide you to a specialized professional or clinic that can address your specific needs. Look for professionals with relevant credentials and specializations, such as Licensed Clinical Social Workers (LCSWs), Psychologists (Ph.D. or Psy.D.), or Psychiatrists (MD). Additionally, check if they have certifications or training in trauma-focused therapies like eye movement therapy or trauma-focused cognitive-behavioral therapy.

After an evaluation, talk through your treatment options. Consider asking questions such as:

  1. Are there specific trauma-focused therapies you recommend?
  2. What qualifications should my treatment providers have?
  3. How can I actively participate in treatment and advocate for my needs throughout the process?
  4. Where can I reach out for support in case of a crisis?
  5. Are there coping skills I can practice outside of therapy? 
  6. Do you recommend any medications to manage my symptoms? 
  7. Do you recommend family therapy or couples therapy if complex trauma has affected my relationships?

Peer support can allow you to share experiences, learn coping strategies, and connect with others who have faced similar challenges. CPTSD Community Safe Group9 offers private online support groups and resources to those in recovery. There may also be in person support groups in your area, and you can find those by asking your primary care physician.
For assistance finding a provider near you, call SAMHSA’s National Helpline at 1-800-662-HELP (4357)10, or text your zip code to 435748.

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What Is Post-Traumatic Growth?

Post-traumatic growth (PTG) is a positive and ongoing inner change after trauma or a highly distressing situation. PTG can occur simultaneously with post-traumatic stress disorder (PTSD). One does not negate or invalidate the other.

PTG can positively change your outlook on life and place you on a more bright, resilient path. This offers hope to those who may feel discouraged by what they’ve gone through and how it affects their place in the world. 

Stages of Post-Traumatic Growth

You likely won’t feel positive changes immediately after a traumatic event. Most who do recognize PTG notice it after they’ve put space between their trauma1 and had some time to heal, which is part of the 5 stages of PTG. 

  1. Crisis or Trauma

A singular traumatic event or recurrent trauma prime you for post-traumatic growth. Though the experience will likely cause distress, it’s a necessary aspect of PTG. 

A variety of traumas can eventually connect to PTG. The Substance Abuse and Mental Health Services Administration (SAMHSA) defines trauma as2

  • Physical or emotional harm
  • Any threat to your life

Traumatic situations will impact your mental, physical, and emotional health. A non-exclusive list of trauma examples include

  1. Growth Awareness

Reflecting on how you’ve changed since your trauma can prompt post-traumatic growth. You may not gravitate towards reflection naturally, especially if your memories still cause pain. A therapist, spouse, or friend may notice it first. 

You may sit on this awareness for days, weeks, or months. Even if you don’t act on the awareness right away, realizing you’ve grown from something terrible can offer encouragement and hope.

  1. Growth Exploration

Next, you can see where you’ve grown. You may identify your growth by yourself, with a therapist, or a loved one. You can take a deeper look at the areas you’ve grown in and find encouragement from the positive changes.

For example, you may notice you’ve become more sure of yourself and your identity1. Or, you may notice you have a greater appreciation for your life and your loved ones. You may also be more aware of what you want out of life. 

  1. Developing New Beliefs

Your trauma may have left you with negative beliefs about yourself and the world. As you heal, your beliefs may change—maybe without you noticing. When you become aware of your growth and explore it, you can also see what beliefs align with your new growth. 

For example, you may believe you’re more equipped to handle hardships because you’ve survived one and grown. This can reinforce your self-efficacy. 

  1. Integration of Growth

Once you’ve become aware of your growth, explored it, and developed new beliefs based upon it, you can then integrate your growth into your daily life. Your growth may make you more confident, more empathetic, and more resilient. Those qualities may direct you to a new line of work, a volunteering opportunity, or creative outlet.

You may feel drawn to supporting others. With your strengths and insights, you could help others in similar situations and inspire hope. While that’s in no way a requirement, some trauma survivors feel highly fulfilled doing so.  

Signs of Post-Traumatic Growth

You can look for the signs of PTG3 in yourself and those you love.

Valuing Life More Than Before

Getting through a crisis or traumatic experience can make you value the life you have, especially if your trauma was life-threatening. Or, you may simply feel grateful for positive experiences after enduring such negativity. 

For example, if you survived a car crash, you may feel more thankful for your life and what you can make of it. 

Easier to Relate to Others

Trauma survivors sometimes develop a “sixth-sense”, where they become more attuned to the emotions and behaviors of others. Their experiences can help them relate to others4 and develop a strong sense of empathy. 

A Change in Priorities

A change in priorities is a strong sign of post-traumatic growth4. For example, you may unwaveringly prioritize family time after a traumatic event. 

In another example, a traumatic experience may awaken you to your true passions. Perhaps you suddenly realize your corporate job can’t compare to the fulfillment of painting. As you experience PTG, you may pursue a painting career to prioritize fulfillment. 

Increased Self-Confidence

Post-traumatic growth typically involves an increase in your personal strength1 and self-confidence. Those with PTG are more confident in their abilities to overcome challenges and make difficult decisions. 

Approaches Promoting Post Traumatic Growth

Several approaches to healing promote PTG. While interpersonal factors and characteristics of the trauma influence PTG5 too, the ways you heal play a large role in PTG. The following approaches are just a few that can promote PTG.

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy helps trauma survivors safely process trauma. Processing the trauma can lead to quicker healing and a shorter path to post-traumatic growth.    

In an EMDR session, your therapist will have you track an object back and forth as you quietly or verbally recall traumatic memories. Eye movement helps you focus on something other than the strong emotions associated with the memories and process the trauma faster.

Cognitive-Behavioral Conjoint Therapy (CBCT)

CBCT is “a trauma-focused conjoint therapy1 that has a session specifically devoted to PTG.” Therapists use it to treat PTSD and trauma, though it can also improve depressive and anxious symptoms.

CBCT, like cognitive behavioral therapy (CBT), addresses thoughts and behaviors with a focus on trauma symptoms6 (numbing, avoidance). 

CBCT can help you cope with the cognitive and emotional effects of trauma and promote the growth associated with PTG.

Prolonged Exposure (PE) Therapy

PE works by exposing you to memories or other stimuli7 that “cognitively restructures beliefs about [your] sense of safety”, especially if and when you encounter the trauma again outside a therapeutic environment. 

You may imagine the stimulus or confront it in the real world, sometimes as a “homework assignment” after therapy. Therapists tailor the type and amount of exposure to avoid distress and facilitate healing.

As you become desensitized to the stimuli and more confident in your safety, your PTG can blossom. 

Cognitive Processing Therapy (CPT)

CPT addresses trauma and helps patients reconstruct beliefs7 about themselves, others, and the world. It encourages reflection on positive changes since starting treatment.

Doing so, you can change your internal narrative and stimulate PTG.

Challenges And Obstacles in Achieving Post-Traumatic Growth

Negative emotions after trauma (shame, guilt, depression) can hinder PTG3. These emotions can prevent someone from seeking treatment, as they may feel addressing their trauma is too painful. 

Fear, avoidance, and hypersensitivity–all symptoms of PTSD–can make treatment seem daunting as well. Negative feedback from friends and family can also hinder treatment and PTG.

Participants in one study said PTG began once they had an internal need for change3. Until that need is realized, PTG may not begin and may never take effect. 

Feeling forced or expected to have positive growth after a terrible event can add undue pressure8 and hinder PTG. 

Overcoming Obstacles to PTG

Support from friends and family and professional help from a mental health professional can help you overcome obstacles to PTG3. They can help you see a need for change by looking through their eyes and seeing your situation from another perspective. 

You can also reflect on your present life and how you would like to grow. This can encourage ambition and a strong desire for change that ends with PTG.

PTG can also be presented as a positive, but optional, aspect of trauma healing—not something that must happen. Rather than expecting PTG, providers and patients can instead be aware of it and accept it if it comes. 

Post-Traumatic Growth Examples

PTG will look different for each person, but a few examples include

  • Changing jobs to pursue a dream or passion. 
  • Taking time off work to travel and pursue new experiences. 
  • Committing to charity work.
  • Helping others who’ve experienced trauma similar to yours, perhaps by becoming a speaker or through contributions to studies and articles. 
  • Fostering stronger relationships with family and loved ones. Parents may feel an especially strong desire to grow closer to their children.
  • Deepening your faith in God or becoming more spiritual, even if you’re not part of an organized religion.
  • Leaning into your creative side and feeling deep fulfillment. You may enjoy forms of art, writing music, or crafting stories.

Find Help For Trauma

Trauma changes those who experience it. Sometimes, the changes can be positive. Even so, trauma can be a heavy weight to hold. Professional treatment can help you manage its effects and facilitate post-traumatic growth. 
Rehabs for trauma provide intensive care and support for your recovery. Browse our list of trauma rehabs to learn about their approaches to trauma treatment, see photos, and verify your insurance.

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Stress And Addiction: How Are They Related?

Stress and addiction can feed into and cause each other. “Stress” could be anything that taxes or exceeds your ability to healthily adapt1. For example, stress could prompt you to drink to cope with negative emotions. Similarly, having a heavy drinking habit could cause stress when it affects your life and well-being.

The bi-directional, sometimes cyclical relationship between stress and addiction can seem tricky to separate and treat. But with therapy and the right approach to treatment, you can heal from each and find an improved quality of life.

What Is The Relationship Between Stress And Addiction?

The relationship between stress and addiction is complex and multifaceted. Numerous studies have investigated their relationship and have provided insights into how stress can increase the risk of addiction.

Crucially, stress can cause someone to take and crave substances2. Chronic stress can further increase the risk of drug use and addiction. Stress can induce changes in neural pathways and cravings, which can contribute to substance-related disorders. The stress response system, including the hypothalamus-pituitary-adrenal (HPA) axis, plays a critical role3 in the development and maintenance of addiction.

Stress can also impact your ability to control impulses or other inappropriate behaviors, along with craving instant gratification.

Ultimately, the effects of stress can all lead to substance use. The American Psychological Association (APA) reveals that “stress is one of the most commonly reported precipitants of drug use4” and relapse. 

More stress, or chronic stress, is also associated with a higher risk of substance use2 and addiction. 

The Neurological Relationship

Stress can raise your levels of dopamine5, which is a neurotransmitter responsible for feeling good and reinforcing the activity that feels good. Alcohol and drugs increase your levels of dopamine6, too. Stress-induced alterations in dopamine transmission can increase the risk of addictive behavior.

Because it releases dopamine, you can even become addicted to stress7. And with stress and substance use affecting the system, it can be more difficult to disconnect one from the other and cope without the dopamine they produce. 

The dopamine-intertwined relationship between stress and addiction can have negative but treatable effects on mental health and overall wellness.

Individual Factors

The relationship between stress and addiction is also influenced by individual factors, such as coping strategies and resilience. Effective coping strategies8 can protect individuals from the maladaptive effects of stress that can contribute to addiction.

On the other hand, maladaptive coping strategies, such as procrastination9, can increase the risk of addiction. Using substances as a maladaptive coping skill certainly increases the risk, too.

Additionally, those with lower levels of psychological resilience may be more susceptible to the effects of stress10 and more prone to developing addiction.

Effects of Stress And Addiction on Mental Health

Stress makes addiction and mental health conditions more likely to develop2. The untreated effects of stress increase your risk of anxiety, depression, and other mood-related disorders. In some cases, stress can cause trauma11 and conditions like post-traumatic stress disorder (PTSD). 

Multiple stressors or chronic stress can also be the catalyst2 between using a substance and becoming addicted to one. The more stressors you have in your life, the more likely you are to develop an addiction. 

How to Treat Stress and Addiction

Treatment that addresses your stress and addiction simultaneously can help you heal from both conditions. Therapy, wellness activities, and at-home coping strategies can help you manage stress and recover from addiction.

Therapies for Stress and Addiction

  • Stress management skill training1: This therapy can reduce emotional reactions to stress, helping you avoid relapses. You’ll usually attend 12 sessions in group therapy, learning a specific skill each time.  
  • Cognitive behavioral therapy (CBT)1: CBT can help you regulate your emotions and how to respond to stress without using substances. You’ll learn and practice coping skills in and out of therapy. 
  • Mindfulness meditation12: This therapeutic intervention helps you enter a state of meditation where you’re mindful of what you’re feeling and accepting how the emotions feel in your mind and body. Meditation practices can then lower your breathing and slow your heart, helping you calm your mind and body simultaneously. 
  • Dialectical behavioral therapy (DBT)13: A mindfulness-based behavioral therapy focusing on emotional regulation. Similar to mindfulness meditation, you’ll work on becoming more aware of what you’re feeling and accepting the emotions. Then, you’ll learn how to regulate your emotions and your stress, which can help lower stress and prevent relapse. 

Stress-Reducing Activities

  • Yoga: the guided movements and stretches of yoga can help you manage stress.
  • Mindfulness: everyday mindfulness can help you hone in on big and small experiences, like feeling the wind or noticing the birds in the sky as you walk into work. Mindfulness can calm your body as your focus drifts to what’s happening around you. 
  • Exercise: movement can reduce stress and burn off nervous energy it may cause. You could go on a daily walk, spend time in the gym, or move in any way that feels good to you. 
  • Baths: a warm bath, especially one with epsom salts and essential oils, can calm the mind and body. Baths can also reduce soreness and pain. 
  • Progressive muscle relaxation14: a mindfulness technique where you gradually tense and relax your muscles. You can start at your toes and end at your head, but the pattern is up to you. 
  • Create something: art, music, or writing can take you out of a stressful mindset and help you process what’s stressing you out.
  • Self-compassion15: Dr. Kristin Neff suggests self-compassion as a tool for stress reduction–one you can do at any time. Her research has found self-critical approaches to failure or struggle only results in further stress. Practicing self-compassion can cause greater emotional calm and keep your stress from escalating.

Find Relief for Stress

Treatment can effectively stop the cycle of stress and addiction, help you avoid relapse, and feel better as a whole. You can find rehabs treating stress by browsing our list of rehabs for stress with photos, reviews, and insurance information to help you make an informed decision.

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Psychedelic Therapy: A New Treatment for PTSD

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Psychedelic Therapy: A New Treatment for PTSD

Psychedelic therapy has been gaining traction and creating a reputable name for itself in the recovery community. The curiosity around psychedelic treatment for mental health began in the 1950s1 (although medicinal psychedelic use originates back hundreds of years) when LSD showed initial therapeutic promise in human trials. In the mid 1960s, a legislative ban was placed on this research. 

Fast forward to 1994, psychedelics such as psilocybin were approved once again for research in the United States. Today, the Multidisciplinary Association for Psychedelic Studies (MAPS)2 serves as the foundation for human neuroimaging, psychology, and psychopharmacology studies with psychedelics.

Psychedelic therapy is becoming more and more common among providers, specifically for disorders like post-traumatic stress disorder (PTSD), depression, and anxiety. This new age approach to healing offers patients a plethora of benefits, especially for those who do not resonate with traditional therapies. 

What Is Psychedelic Therapy?

Psychedelic therapy uses psychedelic substances such as psilocybin (naturally occurring in magic mushrooms), MDMA (commonly known as ecstasy), and LSD within a controlled therapeutic setting. Their therapeutic use can facilitate mental health recovery and personal growth.

Psychedelics alter your state of consciousness3, usually producing positive changes in perception, thought patterns, emotions, and a sense of interconnectedness. Each psychedelic is slightly different in how it affects your mind and body, but research has shown a positive association between psychedelic use and mental health1.

Through psychedelic treatment, qualified professionals can reach deeper into patients’ thoughts, feelings, and consciousness. This allows therapy sessions to reveal challenges that may be harder to process in traditional therapy. It’s unlocking new ways of healing. 

How Psychedelics Affect the Brain

When you’re using psychedelic substances, your brain functions differently. You can visually see this on an EEG or CAT scan showing the difference between normal brain functioning and a brain on psychedelics.  

Brain%20on%20Psychedelics

This image shows an increase of brain connectivity and blood flow4.

Psychedelics cause a disruption of electrical synchronicity in the brain5. This asynchronicity produces an “entropic” state, or an increase in connectivity between brain networks that may not typically communicate with each other. This can lead to a more integrated experience of thoughts, sensations, and emotions. Psychedelics can boost creativity and problem solving6 through the increased connectivity. And they can elevate mood.

Researchers and mental health professionals then use this connectivity to help patients open up about their emotions and process difficult memories and feelings.

Psychedelics for Post-Traumatic Stress Disorder

Psychedelics show great promise to the mental health recovery community. Specifically, psilocybin and MDMA may have positive implications for PTSD recovery.

How Psychedelics Help a Brain with PTSD

Psilocybin

Psilocybin stimulates neurogenesis7—the growth and repair of brain cells—particularly in the hippocampus, responsible for memory and emotion. Neuron regrowth in this specific brain region allows PTSD patients to reframe and process traumatic memories in a less distressing way. 

MDMA

Bessel van der Kolk8, one of the top experts on trauma, dove into researching the promising effects of MDMA recovery for patients with severe PTSD. Two months after participating in the study, more than 66% of those who were administered MDMA no longer had diagnosable PTSD9. 

Why? MDMA can enhance trust, empathy, and communication between the patient and therapist. It reduces fear and anxiety responses while increasing emotional openness. This helps PTSD patients to revisit and process traumatic memories in a more controlled and comfortable manner.

Psychedelics as a Whole

Psychedelics bolster trauma processing by temporarily reducing activity in the Default Mode Network (DMN)10, responsible for rumination and mind wandering. These thought processes are commonly associated with mental health conditions like PTSD. Decreasing activity in this region prevents painful thoughts from coming up when talking about traumatic experiences.

Psychedelics also improve overall brain functioning. Mental health conditions often result in neuron atrophy, or neuron destruction, in the prefrontal cortex11. Studies have shown that psychedelics can boost neuroplasticity in the brain, meaning they can help the expansion of these neural networks. Rebuilding damage in the brain leaves room for mental health growth and learning new coping skills.  

What Does This Mean for PTSD Patients?

Psychedelic therapy offers PTSD patients a new way to heal. With a qualified therapist, you may be able to explore areas of yourself you have hidden due to trauma. 

The increased emotional intensity that psychedelics generate can help patients confront and process repressed emotions, traumas, and unresolved issues, potentially leading to therapeutic breakthroughs.

Many patients also gain new insights and ideas while on psychedelics, which is particularly helpful when exploring personal challenges or problem solving.

Psychedelics can enhance emotional regulation and resilience. MDMA in particular has been associated with increased empathy, trust, and emotional openness, which can help patients better manage intense emotions related to their trauma.

The Treatment Process

If you’re interested in adding psychedelic therapy to your treatment plan, you can expect your sessions to be monitored by trained professionals in a safe environment. Before the session, the therapist will conduct an extensive assessment to ensure that you are a suitable candidate for psychedelic therapy. They should also try to identify any potential risks. 

At your session, you’ll relax in a comfortable position, typically lying down with eye shades and headphones to minimize external distractions and enhance introspection. The carefully measured psychedelic dosage aligns with your body weight and previous experiences.

During the psychedelic experience, you’ll do some emotional exploration. Your therapist will help guide your thoughts, emotions, memories, and sensations. You’ll talk about specific traumatic experiences you’ve experienced. The therapist may ask open-ended questions, help you through challenging emotions, or offer reassurance. 

After the session is complete, your therapist will stay with you and ensure you’re comfortable until you stop feeling the psychedelic effects. 

You and your therapist will integrate the lessons and insights you’re learning into the rest of your treatment plan and daily life. This may involve setting intentions for future growth and healing. 

Finding Qualified Psychedelic Therapy

Finding a qualified clinic for your psychedelic therapy experience is crucial to guarantee you have safe and effective sessions. 

First, research clinics in your area (and make sure this therapy is legal in your state/country). If you don’t know where to start, ask your primary care doctor for recommendations. The treatment team should have a background in psychology, counseling, psychiatry, or a related field. The therapists should also have additional training in psychedelic-assisted therapy. Make sure they have experience administering this treatment.

Then, schedule a consultation with the practice. You can ask questions like

  • What safety guidelines do you have in place?
  • What are your therapists’ qualifications?
  • Can sessions be tailored to my specific needs?
  • How long will my sessions last? How many sessions will I have?
  • How much do your sessions cost? Will insurance cover them?

If you feel comfortable after talking to the clinic, then you may be on your way to beginning your psychedelic therapy sessions.

Benefits and Risks

Psychedelic therapy shows the potential to be a major player in PTSD recovery; however, this is an emerging form of therapy. It’s always best to check with your doctor to see if you’re a fit. Before you start treatment, a psychedelic therapy clinic should complete a comprehensive physical and mental health assessment. 

Psychedelic therapy benefits patients not only by improving mental health but it’s also a great approach for people with treatment-resistant PTSD12. Psychedelic effects can break through hard to reach areas in the brain by promoting deep self-reflection and insight. 

Psychedelics don’t cause addiction or withdrawal5, making this therapy a viable option for PTSD patients with co-occurring substance use disorders. 

However, the psychedelic field is still growing. There is still a lack of long-term clinical trials to fully understand the benefits and risks of psychedelic therapy. And without proper supervision, psychedelics can produce intense and unpredictable experiences. They can also trigger psychotic episodes in patients vulnerable to psychosis, so thorough screening is essential.

Receiving treatment at qualified practices that supervise sessions and provide a clean, safe space will likely guarantee that you have a positive session. 

Legality and Ethics

While some regions have decriminalized psychedelics or keep them regulated for medical use, psychedelics are illegal in many parts of the world; however, many areas are reevaluating their potential therapeutic applications. For example, the United States Food and Drug Administration (FDA) has granted “breakthrough therapy” status to some psychedelic compounds13, which expedites their development as treatment for specific mental health conditions such as PTSD and depression.

Psychedelic therapy is ethical for patients so long as they give informed consent and are aware of the potential risks. They should have proper screening and risk assessment to identify if they’re at greater risk of adverse reactions, such as a personal or family history of mental illness or certain medical conditions. And before the session, the therapist should explain the psychedelic experience, so the patient knows what to expect. 

The Future of Psychedelic Therapy

The movement behind therapeutic psychedelic use will likely continue growing. Expanding research explores the potential of psychedelics in treating a broader range of mental health conditions outside of PTSD, including addiction, eating disorders, and neurodegenerative conditions like Alzheimer’s disease. Additionally, the FDA and other regulatory agencies are actively reviewing clinical trials using psychedelics, so more approvals for medical psychedelic treatments may come. From there, psychedelic therapy is likely to become more integrated into mainstream mental health care. 

While the road ahead is not linear, psychedelic therapy may become a staple in healthcare. So long as this therapy has continued research and education, and responsible use, it will continue to make a difference in people’s lives. 

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How to Help Someone with Schizophrenia: Strategies for Care

Schizophrenia is almost always a severe and disabling mental health disorder. Managing this condition is usually a lifelong process; however, with the right care and professional treatment, it is possible to live a healthy and fulfilling life with this disorder. 

If you know someone navigating this condition, you can offer support during this crucial time by helping them find professional treatment for schizophrenia.

Understanding Schizophrenia

Schizophrenia is a psychiatric condition that is characterized by a disruption in thought patterns, sensory perception, reactions to emotions, and connections with others.  Symptoms of this disorder usually appear during late adolescence or early adulthood, with the most common symptoms being hallucinations, delusions, and disordered thinking. These symptoms can have a major influence on every area of a person’s life.

Schizophrenia’s long-term effects can vary depending on factors such as your loved one’s treatment plan, medication management, when they started treatment, and overall health. Some common long-term effects of schizophrenia include: 

  • Reduced emotional expression
  • Less motivation to accomplish goals
  • Difficulty with social relationships
  • Motor and cognitive impairment

Myths about Schizophrenia

While this disorder can be complicated, there are a few things that schizophrenia is not. 

Myth #1: People with schizophrenia are violent and dangerous. Inherently, people with schizophrenia are not violent. They are actually 14 times more likely to be victimized compared to being the perpetrator.

Myth #2: Schizophrenia is directly caused by a bad childhood or a traumatic event. Schizophrenia is believed to be caused by a combination of genetic, environmental, and neurological factors. It’s a complex interplay of various factors. Parenting style or a single traumatic event does not cause schizophrenia. 

Myth #3: Schizophrenia is untreatable. While there is no cure for schizophrenia, it is a treatable condition. Antipsychotic medications, therapy, and psychosocial interventions can help manage this condition.

Myth #4: People with schizophrenia can’t work or lead meaningful lives. With proper treatment, support, and management, many people with schizophrenia can have fulfilling lives, maintain jobs, and have meaningful relationships. 

Educating Yourself

Schizophrenia is a very complex condition. The more you know about the disorder, and what your loved one is going through, the better equipped you both are to navigate it.

Doing your own research and talking to a medical professional who’s knowledgeable about schizophrenia ensures that you have a well-rounded understanding of the disorder. Reading up on the condition can provide you with a basic understanding of the symptoms, treatments, and potential risks associated with the illness. And speaking with a doctor can provide you with personalized insights and information. Doing both of these can ensure that you are as informed as possible.

Professional Help for Schizophrenia

In all cases, people with schizophrenia need professional help. And the earlier they get treatment, the better chance they have to live a fulfilling life. You can help them find appropriate resources, make appointments, or go with them to appointments if they are okay with that. 

Contact a mental health professional, like a psychiatrist, psychologist, or therapist, to develop a treatment plan. If you are having trouble finding an available professional, go to your primary care physician first. They will be able to refer you to the appropriate person. 

From here, incorporating therapy into their routine will be key. Cognitive behavioral therapy (CBT), family therapy, and social and life skills training can help your loved one learn coping strategies, manage symptoms, and improve social skills. They’ll learn new ways of thinking about and managing their hallucinations and delusions.

Medication Management

Medication management is a cornerstone to treating schizophrenia. Your loved one will be prescribed antipsychotic medication. There are 2 groups of antipsychotics—first-generation, or “typical,” and second-generation, or “atypical.” These both affect the dopamine receptors in the brain, and second-generation also affect the serotonin receptors. Talk to your doctor to see which medication is right for their needs. They may also need prescriptions to manage co-occurring disorders, like substance use or depression. 

Combining medication with therapeutic interventions can be very effective in keeping symptoms under control and providing a more fulfilling life. Your doctor should regularly check in to ensure that the medication is working properly and monitor for any potential side effects. If you notice the medications have adverse side effects, or making schizophrenia symptoms worse, seek help from a medical professional right away. 

Navigating Crisis Situations

When someone with schizophrenia is in crisis, it’s crucial to recognize the warning signs to ensure their safety and well-being. Schizophrenia is a severe mental illness that could result in the person harming themselves or someone else. Seek professional help promptly if you see your loved one experiencing these signs:

  • Symptoms suddenly get worse
  • Social withdrawal
  • Intense paranoia
  • Resistance to treatment or medications
  • Decline in personal hygiene

If you believe the person is in immediate danger, do not leave them alone. Try to keep them in a safe, controlled environment. With a professional, develop a crisis management plan that outlines steps they can take when they experience elevated hallucinations or delusions. Include emergency contacts, coping strategies, and resources they can turn to for support.

Your Role in Their Recovery

Supporting someone with schizophrenia requires patience, understanding, and a compassionate approach. Your loved one will likely need some guidance, at least in the beginning of their recovery journey. But with your help, they can live a full, rewarding life.

Supporting Daily Living

A key element of your loved one’s treatment plan will be creating a structured routine. Help them build a daily schedule that includes regular meal times, medication management, and designated relaxation or leisure activities. Encourage healthy habits, such as proper nutrition and exercise. Offer to join them in this healthy lifestyle to keep them motivated. 

You can also help them maintain connections with friends, family, and support groups. Social activities can keep them from isolating and the negative effects that has on their mood.

Run through their crisis management plan regularly. Be sure that they have all the tools and skills to successfully navigate difficult symptoms, especially if you’re not there to support them in the moment.

Managing Symptoms and Challenges

Outside of therapy and medication, your loved one will also learn and practice coping skills for their symptoms. They should primarily be aware of the places, people, and things that trigger their hallucinations or delusions. They can, at first, avoid these stimuli and later work through their triggering effects. If symptoms do arise, they can manage them in a few ways:

  • Reality Testing: They can remind themselves that the hallucination is not real. Challenge the experience by asking, “Is there any evidence that supports this?”
  • Distraction: Reading, drawing, or doing puzzles, helps shift focus away from hallucinations.
  • Grounding Techniques: Your loved one can describe what they see, touch, hear, smell, and taste to help ground themselves in reality.
  • Positive Self-Talk: They can repeat affirmations or calming statements to counteract hallucinations’ negative or distressing messages.

While you can be an anchor during hard moments, make sure your loved one has consistent help and direct contact with a professional.

Patience and Empathy

Talking to someone with schizophrenia allows you to show empathy, patience, and understanding. Ask them how they feel or what they’re experiencing to show that you genuinely care and want to listen. Ensure they know you’re there for them and that they don’t have to go through this alone. And celebrate small achievements along the way because recovery is more fun when you give yourself credit for all the work you’re putting in. 

Their progress might be gradual, so show your loved one, and yourself, compassion. Be sure to prioritize your own well-being. While this process can be rewarding, taking time for yourself is important. Lean on friends and family for support.
There is hope for the person in your life who has schizophrenia. With a little guidance, and professional schizophrenia treatment, they can unlock the door to a fulfilling life.

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How to Help Someone Who Is Suicidal

If you or someone you know is experiencing suicidal thoughts, call 911 or visit the nearest emergency room. If the person is not currently in crisis, talk to a mental health professional, a helpline, or emergency services in your country. Many countries have crisis helplines that offer support and assistance to individuals in distress. The United States Suicide Hotline is 988, and the US number to message for a crisis text line is 741741. If you live outside of the United States, you can find your country’s emergency number in this list.

If you are supporting someone close to you who is struggling with suicidal thoughts, it is essential to take a sensitive and earnest approach. There can be many underlying factors that contribute to suicidal ideation, and seeking expert assistance is always strongly recommended.

What Are the Signs of Suicide?

Recognizing warning signs of suicidality can save a life. While these signs are unique to each person, some common ones that might indicate a person is experiencing suicidal thoughts include:

Sign #1: Expressing thoughts of hopelessness or having no reason to live

Sign #2: Talking about wanting to die or kill oneself

Sign #3: Engaging in reckless behavior or taking unnecessary risks

Sign #4: Withdrawing from social activities and isolating oneself from others

Sign #5: Exhibiting extreme mood swings or displaying sudden changes in behavior

Sign #6: Expressing feelings of being trapped or having no way out of a situation

Sign #7: Giving away personal belongings or making final arrangements

Sign #8: Increased use of alcohol or drugs

Sign #9: Sudden improvement or calmness following a period of depression or sadness (this may indicate a decision to attempt suicide)

Sign #10: A final goodbye conversation

Suicidal Thoughts Vs. Suicidal Ideation

Suicidal ideation and suicidal thoughts are intertwined concepts that have distinct characteristics. While both involve contemplating suicide, they differ in terms of the depth of the thought process and the amount of planning involved.

Suicidal thoughts are any thoughts of ending your life. This is usually less intense than ideation and is just a more general feeling of not wanting to live. Someone experiencing this could find a successful recovery in outpatient or residential treatment. If you know someone with suicidal thoughts, call 911 or 988. You can also text the US crisis text line: 741741.

Suicidal ideation is a thought-out suicide plan. The thoughts leading up to this are usually more intense and persistent and include a chosen method, timing, and specific actions they’re going to take. Someone with suicidal ideation should receive care in an inpatient setting, either at a hospital or a rehabilitation center. If you know someone has a plan and resources to commit suicide, call 911 and/or visit the nearest emergency room.

What Are Ways to Help Someone Who Is Suicidal? 

If someone you know is struggling with thoughts of suicide, take their situation seriously and provide support. You can be an invaluable source of guidance and comfort for them during their recovery journey; however, it is important to remember that it is essential to find professional help.

Help Keep Them Safe

If you believe the person is in immediate danger, do not leave them alone. Try to remove any items from their space that they could use for self-harm or suicide. Develop a safety plan that outlines steps they can take when they experience suicidal feelings or distress. Include emergency contacts, coping strategies, and resources they can turn to for support.

Encourage Professional Help

Encourage your loved one to seek professional help. You can help them find appropriate resources, make appointments, or accompany them to appointments if they are comfortable with you joining. Give them information about suicide prevention hotlines that they can contact for immediate support.

Offer Hope 

Offering hope to someone who is suicidal can be a powerful way to support them during a difficult time. Share recovery stories and celebrate any progress they make, no matter how small. Encourage them to envision a future where things can improve. And explore their goals and dreams with them.

Follow-Up 

After the initial intervention, continue to check in on them regularly. Knowing that someone cares and is available to listen can be very comforting. If allowed, check in with their care team to ensure they’re following through with their safety and treatment plans.

How to Talk to Someone Who Is Suicidal

Talking to someone who is suicidal can be an opportunity to show your empathy, patience, and understanding. For this conversation, find a quiet and private space. Approach the conversation with a calm and non-judgmental attitude. Show that you genuinely care and want to listen. And be clear that you’re concerned about them.

Encourage them to share their feelings and thoughts by asking open-ended questions like, “can you tell me what you’ve been going through?” or “how have you been feeling lately?” 

Acknowledge their feelings by saying “Tell me how you are feeling, I want to hear you,” or “I am here for you. Tell me how I can help you.” If you feel comfortable, ask them if they’re feeling suicidal, so that you know what type of support to get them. Empathize with what they’re experiencing—they’ll be more likely to trust you for help.

Be patient with your loved one. They are going through a challenging time, so let them talk at their own pace. Stay calm and collected when they tell you about their feelings. Make sure they know that you’re there for them and that they don’t have to go through this alone. Remind them that seeking help is a positive step.

Where to Get Help for Suicide?

Finding Immediate Help

Help is always available. If someone is in a life-threatening situation, call 911 and/or take them to an emergency room and stay with the person until they have medical help. If you live outside of the United States, you can find your country’s emergency number in this list.

Call a Hotline

If your loved one is currently safe, you can call the United States Suicide Hotline: 988. The number provides 24/7, confidential support to anyone in crisis. Another number to call is the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or text “HOME” to 741741 to connect with a trained crisis counselor via text message.

Find a Mental Health Professional

Once you have assured your loved one’s safety and have talked with a hotline and/or doctor, you can consult a mental health professional, like a psychiatrist, psychologist, or therapist, to develop their treatment plan. If you are having trouble finding an available professional, go to your primary care physician first. They can refer you to the appropriate person. 

Talk Therapy

Mental health professionals are trained to help people with suicidal thoughts. They can provide therapy, medication management, and coping strategies. Talk therapy may be a big part of their recovery plan. 

Cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and psychodynamic therapy are just some of the therapies they might participate in. Therapy can help your loved one develop coping skills, challenge negative thought patterns, and improve their emotional regulation.

Medication Management

In some cases, doctors may prescribe medication to address underlying mental health conditions such as depression, anxiety, or bipolar disorder. They might prescribe antidepressants, mood stabilizers, or anti-anxiety medications. For the best results, use prescribed medication management with talk therapy.

Support Network

Finally, rally a support network for your loved one. This is essential to keep them on the track to recovery. Kind words of compassion and motivation to keep going can help them on their journey. 

Additional Support for Suicide 

If your loved one needs intensive care for suicide, then a residential rehab that treats suicidality or an inpatient psychiatric hospital may be the best fit for them. Here, they will have 24/7 support and supervision from trained nurses and professionals. They’ll be able to grow and heal in a safe environment, separate from the triggers in their daily lives. 

These programs offer a variety of therapeutic interventions, including individual therapy, group therapy, family therapy, and psychoeducation. Therapists address the underlying issues contributing to suicidal thoughts and work on building healthy coping skills. They will also create a safety plan.

After completing the residential program, clients typically transition to outpatient care. A thorough discharge plan ensures a smooth transition and ongoing support.
Recovery is possible. Healing is possible. If you know someone that needs help, call 911 or the United States Suicide Hotline: 988.

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Is Alcohol Bad for Your Brain? Understanding the Impact of Alcohol on Cognitive Health

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Although drinking is commonly accepted in most cultures, alcohol can damage your brain more than you think. Alcohol affects brain function by interacting with neurotransmitter systems and altering the communication between nerve cells while  depressing your nervous system, causing a slew of side effects, wanted or unwanted. 

Short-Term Effects of Alcohol on the Brain

Alcohol impacts how your brain and body communicate soon after you take those first few sips. Short-term effects include:

Euphoria

Drinking alcohol causes euphoria, commonly referred to as a “buzz” or “high.” Alcohol activates the brain’s reward system1 and increases dopamine release. People may experience increased confidence and sociability, as well as decreased inhibition. They also feel less stressed and anxious. These feelings can be enjoyable and are why people choose to drink alcohol in the first place. However, it’s important to remember that alcohol can also cause feelings of depression, irritability, and aggression when consumed in excess.

Impaired Frontal Cortex

The frontal cortex is one of the most important areas of the brain, responsible for decision-making, planning, problem-solving, and regulating behavior. It’s no surprise that alcohol has a damaging effect on the communication between neurons in the frontal cortex2. This can lead to difficulty making decisions, planning, and focusing. It can also impair the ability to control emotions and behavior, leading to impulsive and reckless decisions.

Impacts on the Central Nervous System

Alcohol’s impact on the central nervous system leads to slurred speech and a lack of coordination. And alcohol can impair memory storage3, leading to difficulties remembering recent events or conversations. You could even experience a blackout, where you have no memory of the situation because the memories could not be stored in the hippocampus. 

Long-Term Effects of Alcohol on the Brain

Day to day, it may be hard to notice how your drinking is affecting your brain and body. Over time, however, persistent heavy drinking leaves you susceptible to structural changes and damage in certain areas of the brain4. Each drink can wreak havoc, physically and mentally. In a worst-case scenario, some of the destruction might not be reversible. 

Physical Health Complications

One of the most well-known effects of excessive and long-term alcohol use is liver damage. Unfortunately, it can lead to a range of other health complications, such as heart diseases and pancreatitis, which can have serious and potentially life-threatening consequences. It’s essential to be aware of these issues and take steps to reduce your risk of damage to your body.

Weakened Immune System

Chronic alcohol consumption can significantly impair the body’s immune system5, increasing the risk of developing illnesses and infections. When the immune system is weakened, it’s unable to function properly and fight off invading pathogens, leaving the body vulnerable to attack. Long-term alcohol use can also disrupt the body’s natural balance of hormones6, which can further weaken the immune system. Poor nutrition and dehydration resulting from heavy drinking also weakens the immune system.

Premature Aging

Some studies emphasize the premature aging hypothesis, which states that heavy drinking accelerates natural chronological aging7, beginning with the onset of problem drinking. This idea highlights how alcohol’s damaging effects can cause permanent changes and complications, such as cognitive decline and memory problems.

Sleep and Alcohol’s Effects on the Brain

Sleep is the basic building block on which you build a healthy life. As a depressant, alcohol is a sedative that interacts with several neurotransmitter systems involved in sleep regulation8. Alcohol disrupts how your rapid eye movement (REM) cycle progresses throughout the night. Whenever your blood alcohol concentration (BAC) is highest, among other factors, determines how the cycle is disturbed. Without quality sleep, your mood and cognitive function can suffer. Chronic alcohol abuse can even spur sleep issues like insomnia.

Neurodegeneration 

Alcohol’s neurotoxic effect on the brain can cause neuron destruction9, also called neurodegeneration. Once your neurons and their pathways change, it’s difficult for your brain to properly communicate with itself and the body because neuron loss jeopardizes how neural networks function. Without healthy networks, your brain’s health can severely decline.

Alcohol Abuse and Brain Health

Research shows that people with alcoholism have smaller brain sizes compared to those who don’t10. Long-term alcohol consumption can also lead to a decrease in gray matter and white matter11 in the frontal cortex. This might be because alcohol has neurotoxic effects on nerve cells, which can contribute to neuronal damage and increased vulnerability to alcohol-related brain damage (ARBD) like dementia. 

While it is possible to develop a few different alcohol-related brain disorders, two of the most severe include Wernicke syndrome and Korsakoff syndrome. Both are associated with thiamine (vitamin B1) deficiency and alcohol abuse12. Thiamine helps the brain turn sugar into energy. With thiamine deficiency, brain cells cannot generate enough energy to function properly, which causes a myriad of physical and mental difficulties.

Wernicke syndrome 

Alcohol’s destruction to neurons and cell communication in the peripheral and central nervous systems can prompt the onset of ​​Wernicke syndrome. Wernicke’s encephalopathy can have a severe and sudden onset and involves ophthalmoplegia13, which is paralysis or weakness of eye muscles. It also includes ataxia, weakened muscle control in their arms and legs, and confusion. Wernicke’s encephalopathy usually precedes the onset of Korsakoff syndrome14. 

Korsakoff syndrome 

Alcohol abuse can inhibit learning new information, remembering recent events, and long-term memory processing. Over enough time, this can progress into Korsakoff syndrome. Korsakoff’s psychosis causes damage to the brain’s thalamus and hypothalamus14, which can lead to confusion, memory problems, coma, and irreversible brain damage. 

If you or someone you know is experiencing these symptoms, visit your primary care practitioner immediately. If the situation feels life-threatening, call 911 and/or take them to an emergency room and stay with them until they have medical help. If you live outside of the United States, you can find your country’s emergency number in this list15.

Neurotransmitter Disruptions

Alcohol primarily interacts with the reward and stress systems in the brain16, which includes dopaminergic, serotoninergic, glutamatergic and GABAergic neural circuits. A neural circuit has a series of neurons that send chemical signals to one another. 

As you drink, your brain releases more dopamine, endorphins, and serotonin and suppresses Gamma-Aminobutyric Acid (GABA) and glutamate release. These disruptions in normal functioning greatly affect your mood, behavior, and cognition. 

Alcohol’s impact on dopamine levels is a key factor in the formation of alcohol dependence17. Dopamine is not only the “feel good” hormone, but it’s also the motivation and incentive-based hormone. Your brain begins to reinforce unhealthy drinking habits because your dopamine levels rise when consuming alcohol, so, without alcohol, your brain will begin to crave that dopamine boost again. This spurs the dangerous cycle of chasing the high.

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Image from the Indian Journal of Human Genetics16

Mental Health and Alcohol

Alcohol and mental health are closely intertwined, and the relationship between the two is complex. Some people are more vulnerable to alcohol abuse because of preexisting conditions. In contrast to those who drink responsibly or abstain, those who abuse alcohol—especially adolescents and those with long-term exposure—are more likely to develop depression or other psychological conditions. 

The prevalence of anxiety, depression, and other mental disorders is significantly higher among those with alcoholism18 compared to the general population. For many, this is due to using alcohol as self-medication for the uncomfortable emotions associated with these mental disorders. Chemical changes in the brain from alcohol, such as the disruption of neurotransmitters crucial in maintaining good mental health, also contribute to and worsen existing symptoms. 

If you have co-occurring disorders, finding specialized care for all conditions is essential because of their complicated relationship. You’re actually more likely to recover from each condition if the alcoholism and the co-occurring mental health disorder(s) are individually addressed and treated18. Explore professional treatment options with your doctor to get to the root cause of your co-occurring disorders. 

Adolescents’ Vulnerability to Alcohol’s Effects

According to the National Institute of Alcohol Abuse and Alcoholism, roughly 35% of adolescents (ages 12-20) have tried alcohol19. And this number likely doesn’t include the many teens who didn’t report their drinking. Alcohol use during these crucial years can disrupt normal brain maturation20 and increase the risk of cognitive impairments because of restricted blood flow in certain brain regions and electrical activity. 

Adolescents are also more prone to risk-taking behaviors21, which drinking only exacerbates. Alcohol greatly affects the prefrontal cortex, which is the decision-making area in the brain that is still developing for adolescents. They could be more likely to make bad decisions and get into trouble if they’re drinking, such as getting into a car crash while driving under the influence. 

If your child is in these pivotal years, have an open conversation with them. Being open-minded and honest with them, and actively listening to their experiences without judgment, will create trust. Your child may be more likely to listen to your advice if you approach these conversations with empathy and the desire to learn from each other.

Can the Brain Recover?

So, is it possible for your brain to recover from alcohol’s damage? In many cases, the answer is yes. It is a resilient organ that can heal. Your brain has something called neuroplasticity, which means your nervous system can change, positively or negatively, to stimuli22. So, while your neuroplasticity can negatively change from alcohol abuse, it can also positively adapt in recovery. 

Recovery from alcohol abuse is complex, and it can vary depending on factors like genetics, age, and overall health. The best way to recover is to stop drinking; however, this should be done over time with a tapering plan. Attempting to stop drinking “cold turkey” is dangerous and could cause serious implications. 

For this reason, recovering with professional guidance is essential. Medical professionals can ensure that the detoxing process goes as smoothly as possible. And tapering off alcohol will decrease the likelihood of withdrawal symptoms.
Alcohol shouldn’t be running your life. Your health matters. Begin your journey towards sobriety today by browsing rehabs that specialize in alcohol treatment.

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How Much Alcohol Is Too Much? Signs You Are Drinking Too Much 

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Recognizing the signs of excessive alcohol consumption is crucial because it can significantly impact your health, relationships, and overall well-being. This article will explore ways to identify how your drinking habits affect your life. Then, discover how early intervention and support can help you address alcohol-related issues and lead to a healthier and more fulfilling life.

Understanding Excessive Alcohol Consumption

Exceeding the recommended level of alcohol consumption, commonly referred to as binge drinking, can be dangerous and potentially lead to hazardous health effects. The amount of alcohol that is considered to be excessive drinking can vary from person to person, based on factors such as gender, age, and overall health.

To help you understand where your alcohol consumption falls, drinking can be split into these categories: 

  • Moderate Drinking: This typically refers to up to one drink per day for women and up to two drinks per day for men1. 
  • Binge Drinking: Binge drinking is characterized by consuming a large amount of alcohol in a short period, leading to a blood alcohol concentration (BAC) level of 0.08% or higher. For men, binge drinking usually occurs after consuming five or more drinks within two hours, while for women, it is after four or more drinks in the same timeframe.
  • Heavy Drinking: Heavy drinking is often defined as consuming more than the moderate drinking guidelines.
Alcohol Consumption Chart

Physical Signs of Drinking Too Much

Your body will likely indicate if you’re drinking too much alcohol. You may have:

  • A higher tolerance
    • Due to consistent alcohol consumption over a long period of time, you might need to drink more to feel the same effects you used to.
  • Frequent hangovers
  • Dehydration 
  • Health problems
    • Alcohol can damage your whole body. You might develop liver disease, a weakened immune system, and cardiovascular problems.

Consistently drinking heavy amounts of alcohol can take a toll on your body. There isn’t an amount of alcohol that doctors can deem “safe,” so you could be slowly hurting your mind and body.

Physical Health Consequences

Heavy drinking could cause liver damage, cirrhosis, and other alcohol-related diseases. You also have an increased risk of cardiovascular problems and compromised immune function, making you more likely to have worse illness symptoms.

Alcohol causes poor sleep quality2 by disrupting your rapid eye movement (REM) cycle. This impacts your mood because getting proper rest is necessary for energy and productivity. 

Dehydration from drinking also negatively affects your mood3 because hydration is a crucial component of energy and mood. Without proper hydration, you may have heightened fatigue and anxiety. While alcohol may temporarily relax, its long-term effects on sleep, energy levels, and overall health outweigh the relief.

Drinking’s Impact on Mental Health

Studies found a significant link between excessive alcohol consumption and co-occurring mental health disorders4. The relationship between alcohol and mental health is complex and bidirectional, meaning alcohol abuse can contribute to the development of mental health disorders, and pre-existing mental health issues can lead to the use of alcohol as a form of self-medication.

While alcohol causes an initial feeling of euphoria or relaxation5, it is a depressant, meaning it can ultimately lead to adverse changes in mood. Alcohol is a central nervous system depressant6 that can lead to chemical imbalances in your brain, contributing to anxiety, depression, and mood swings. And cortisol, the stress hormone, releases after drinking7, making you even more anxious. 

Even with all of these negative effects, you may continue your drinking habits because it can act as self-medication. Alcohol temporarily diminishes some depression and anxiety symptoms; however, using alcohol as your coping mechanism for uncomfortable feelings will cause harm in the long run. 

Behavioral Indicators of Heavy Drinking

On a surface level, it might be easier to spot physical signs of heavy drinking; however, alcohol’s impact runs deeper. It can affect your whole personality and daily behaviors. You might be more secretive about how much you drink. You could also neglect your responsibilities, like being too hungover to work. And you may be more irritable with friends and family.

The behavioral and psychological signs have an interdependent connection. The mental changes from alcohol can start the onset of negative habits. And over time, your behavioral changes can spur psychological repercussions. Soon, it’ll be hard to distinguish between cause and effect. 

Social Implications of Excessive Drinking

Relationships

Alcohol affects you and your relationships. Excessive drinking can lead to conflicts, arguments, and breakdowns in relationships with family members, friends, and significant others. You might even start isolating yourself from your loved ones because they want you to cut back on drinking, causing further conflict. 

Professional Life

Spending more time drinking may make you less efficient at work. Your thoughts might be consumed by when you’ll get your next drink, interfering with healthy daily habits. And your hangovers could make it hard to be productive.

Risk-Taking Behaviors

The consumption of alcohol impairs the decision-making abilities of the frontal lobe in the brain8, resulting in risky behaviors such as drunk driving, having unprotected sex, and sustaining injuries. These not only put oneself at risk, but also those around them. For instance, one may face a DUI charge and other potential criminal convictions.

Signs of Alcohol Dependency and Addiction

If this article resonates with you, see if your behaviors align with alcohol dependency. Some signs of addiction include:

  • Alcohol cravings
  • Being unable to stop drinking until you’re drunk
  • Developing a high tolerance
  • Experiencing physical and psychological withdrawal symptoms when attempting to cut down or stop drinking 
  • Withdrawing from friends and family, becoming secretive about drinking habits
  • Using alcohol to cope with stress, anxiety, depression, or other emotional problems
  • Continued drinking despite negative consequences

Assessing Your Alcohol Consumption

Assessing your alcohol consumption is essential in understanding whether your drinking habits are within safe and healthy limits.

You can start a drinking diary to record all the alcoholic beverages you consume for at least 1 month. Write about the type of drink and the volume (in milliliters or ounces) of each beverage. This can serve as a visual representation of your alcohol consumption, so you can easily evaluate if it’s at a healthy limit.

You can compare your drinks to standard drink sizes to better gauge how much you’re drinking. A standard drink size in the United States is 12 ounces for a beer, 5 ounces for wine, and 1.5 ounces for distilled spirits. For example, if you drank on Friday and had 3 beers and 1 glass of wine, you’d write down 4 drinks. 

Drinking Diary

Talking to a Provider About Heavy Drinking

For reliable advice and support regarding alcohol-related matters, it’s best to consult with a healthcare professional. They are able to offer valuable insights, precise evaluations, and the necessary aid to address any difficulties in an effective manner.

To begin addressing your drinking habits, start by speaking to your primary care physician. Be honest and open with them, and tell them about your concerns. Describe the amount of alcohol you consume in a week, what type of drinks you have, and the activities you typically do while drinking. Additionally, explain how your drinking has affected your relationships with family and friends. Furthermore, you could ask them to refer you to a specialist if needed, who can offer further help and advice.

Once your doctor has a good understanding of your situation, they can guide you towards the right treatment. Develop a strategy to cut down or stop your excessive drinking. This could include setting specific goals, finding alternative activities to replace drinking, and identifying triggers that lead to excessive drinking.

Steps Towards Change and Seeking Help

Acknowledging the need for change and setting treatment goals are crucial steps to progress toward a healthy lifestyle. It takes courage and determination to confront your issue and make these positive changes. You and your trusted circle of friends and family can explore treatment options to determine the best fit for your individual needs.

Detox

Many people begin their journey by going through the detox process, so you can safely rid your body of alcohol. You’ll have medical professionals there to ensure you’re as comfortable as possible. This can help you feel more focused and prepared to take on therapy. 

Residential Programs

Residential rehab may benefit you if you need a more intensive, distraction-free environment to focus on therapies and working through your alcohol dependency. You’ll get to the root cause of your drinking habits and develop new strategies to cope with uncomfortable feelings and situations. 

You might participate in evidence-based therapies like cognitive behavioral therapy (CBT). Your loved ones can engage in family therapy, so you can find common ground and work towards healthier relationships. 

PHP/IOP

Your care team may recommend an outpatient program if your drinking habits need less intensive care.  Outpatient treatment has varying levels of care, with partial hospitalization (PHP) providing a more intensive level of care and outpatient (OP) providing the least intensive. You’ll participate in the program for a few hours a day on certain days of the week, allowing you to go to work or attend school simultaneously. You’ll learn new coping mechanisms to manage your triggers. And your support network will grow as you heal with others in therapy.

Support Groups

Joining support groups like Alcoholics Anonymous and SMART Recovery9 provides a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Freeing Yourself from Alcohol

If you feel like you can’t drink at a healthy pace and use alcohol to cope with uncomfortable feelings, it might be time to seek treatment. You can discover, and sustain, a healthy and balanced lifestyle that prioritizes your well-being. Embrace a life without alcohol. Begin your search by browsing our list of treatment centers for alcohol addiction.