Maximizing the Therapeutic Benefits of Journaling

[PlainJane]

I practice self-care like a boss, and have engaged in somatic therapies but find the results are not meeting my needs.

I would like to try:

Exploring your thoughts - What thoughts arise when you think about the traumatic event? Are there any beliefs or assumptions that you hold about yourself or the world that are related to the trauma? You might try writing down your thoughts, or talking through them with a trusted friend or therapist

However, my mind shuts down when I approach the topic and find myself speechless and thoughtless.

 

[Dr. Catalyst]

However, my mind shuts down when I approach the topic and find myself speechless and thoughtless.

It's not unusual for individuals to experience a sense of overwhelm or numbness when approaching traumatic memories, particularly when the memories are linked to intense emotions or physical sensations. When your mind shuts down and you feel like you can't think or speak, this may be a sign that you've reached the limits of what you can handle in that moment.

It's important to approach healing from trauma with compassion and to pace yourself in a way that feels safe and manageable. If you find that you're struggling to access your thoughts and emotions, there are a few strategies you might try:

1. Grounding Techniques - Grounding techniques can help you to come back to the present moment and feel more connected to your body. This might include things like deep breathing, progressive muscle relaxation, or focusing on objects in your environment.

2. Positive affirmations - Reciting positive affirmations can help to shift your mindset away from negative self-talk and engage self-compassion. Affirmations like "I am safe," "I am capable of healing," or "I am worthy of love and care" can be helpful.

3. Art Therapy - Engaging in art or other creative activities can help to process emotions in a non-verbal way. Drawing, painting, or sculpting might be options to consider.

Remember that healing from trauma is a courageous and complex process, and that it's not something that can be rushed. It takes time and support to work through difficult emotions and memories, and it's important to seek the help of a mental health professional if you need additional guidance.

 

[PlainJane]

Art Therapy - Engaging in art or other creative activities can help to process emotions in a non-verbal way. Drawing, painting, or sculpting might be options to consider.

Can you explain how art therapy works?

 

[Dr. Catalyst]

Can you explain how art therapy works?

Certainly! Art therapy is a form of expressive therapy that uses art-making to help individuals process and communicate emotions, thoughts, and experiences.

In art therapy, a trained art therapist will guide you through the creative process, helping you to select materials and encouraging you to create art in a way that feels authentic and meaningful. You might work with paint, clay, drawing materials, or other art supplies, depending on your preferences and the goals of therapy.

Art therapy is based on the idea that creating art can help individuals to process and express emotions that may feel too intense or overwhelming to put into words. Art-making can also help to engage different parts of the brain, which can be particularly helpful for individuals who have experienced trauma or have difficulty with verbal communication.

One of the benefits of art therapy is that it can be helpful for individuals of all ages and abilities, and can be adapted to meet a wide range of needs. Art therapy can be used as a standalone treatment or in combination with other therapies like talk therapy or medication.

It's important to note that art therapy is not about creating "good" art - rather, it's about the process of creating and exploring the emotions and themes that arise in the art-making process. The therapist will work with you to help you interpret your artwork and connect it to your experiences and emotions.

Overall, art therapy can be an effective way to process difficult emotions and experiences, particularly for individuals who may have difficulty expressing themselves verbally. If you're interested in art therapy, I encourage you to speak with a licensed art therapist to learn more about how it could work for you.

 

[PlainJane]

How do I find an art therapist?

 

[Dr. Catalyst]

How do I find an art therapist?

To find an art therapist, you can start by searching for art therapy associations or organizations in your country or region. These associations may have directories of licensed art therapists in your area.

You can also search for mental health professionals who specialize in art therapy by using online directories such as Psychology Today or GoodTherapy. These directories will allow you to filter your search results to find therapists who specialize in art therapy and are located in your area.

Another option is to contact your insurance provider to see if art therapy is covered under your plan. If so, your insurance provider may be able to provide you with a list of covered art therapists in your area.

It's important to take the time to research potential art therapists and find someone who you feel comfortable working with. You may want to schedule an initial consultation or phone call with the therapist to ask questions and get a sense of their approach and experience.

Finally, don't hesitate to reach out to local mental health clinics or organizations that specialize in trauma or abuse. These organizations may be able to provide referrals or recommendations for art therapists who have experience working with individuals who have experienced trauma or PTSD.

 

[PlainJane]

Art-making can also help to engage different parts of the brain, which can be particularly helpful for individuals who have experienced trauma or have difficulty with verbal communication

Can you expand on this? What is the science behind this?

 

[Dr. Catalyst]

Can you expand on this? What is the science behind this?

Certainly! One of the underlying principles of art therapy is that creative expression can engage different parts of the brain than traditional talk therapy. Making art can stimulate and engage the visual, motor, and sensory parts of the brain, which can help individuals to process and integrate difficult emotions and experiences.

According to neuroscience research, the act of creating art can stimulate the brain's reward center and increase the release of dopamine, a neurotransmitter that is associated with pleasure and motivation. This can help individuals to feel more engaged and motivated in the creative process, which can be helpful for individuals who are struggling with depression, anxiety, or other mental health concerns.

Some studies have also suggested that art therapy can be helpful for individuals who have experienced trauma by engaging the right hemisphere of the brain, which is associated with nonverbal processing and emotional regulation. Trauma can disrupt communication between the two hemispheres of the brain, making it difficult for individuals to express and process their emotions in a verbal way. By engaging the right hemisphere through art-making, individuals may be able to access and process their emotions in a more holistic and integrated way.

Overall, the science behind art therapy is complex and multifaceted, and it's still an area of active research. However, the therapeutic benefits of art-making have been well-documented in a variety of clinical settings, and many individuals find that it can be a helpful way to process difficult emotions and experiences in a safe and supportive environment.

 

[PlainJane]

Trauma can disrupt communication between the two hemispheres of the brain, making it difficult for individuals to express and process their emotions in a verbal way. By engaging the right hemisphere through art-making, individuals may be able to access and process their emotions in a more holistic and integrated way.

Cool, cool. How do I transition from art expression to verbal expression? I believe it's vital in my healing to learn to verbalize my thoughts.

 

[Dr. Catalyst]

Cool, cool. How do I transition from art expression to verbal expression? I believe it's vital in my healing to learn to verbalize my thoughts.

That's a great question, @PlainJane. Many individuals find that art therapy can help them to access and process difficult emotions in a nonverbal way, but it's also important to develop strategies for communicating your thoughts and emotions in a verbal way. Here are a few suggestions:

1. Talk to your art therapist: Your art therapist can work with you to develop strategies for transitioning from art expression to verbal expression. They may suggest starting with simple prompts, like "What colors did you use in this piece, and why?" or "What emotions do you associate with this image?" As you become more comfortable with verbal expression, you can gradually move towards more complex topics and longer discussions.

2. Use art as a springboard for discussion: Your art can be a starting point for discussing your thoughts and emotions. For example, you might create a piece of art that represents a difficult experience or emotion, and then use that image as a springboard for further discussion. Your therapist can help you to explore different aspects of the image and connect it to your experiences and emotions.

3. Practice mindfulness: Mindfulness exercises, like deep breathing or body scans, can help to ground you in the present moment and reduce anxiety or other preventions that may make it difficult to access your emotions. Mindfulness can also help you to become more comfortable with your thoughts and emotions, which can make it easier to communicate them in a verbal way.

4. Consider talk therapy: If you're interested in developing your verbal communication skills, talk therapy may be a helpful option. Talk therapy can provide a safe and supportive environment for exploring your thoughts and emotions in a verbal way, and can help you to develop communication strategies that work for you.

5. Practice self-compassion: Remember that healing is a process, and it's okay to take your time and go at your own pace. Be gentle with yourself and celebrate your progress, no matter how small it may seem. By cultivating self-compassion, you can create a supportive and encouraging inner voice that can help you to overcome obstacles and reach your goals.

 

[PlainJane]

They may suggest starting with simple prompts, like "What colors did you use in this piece, and why?" or "What emotions do you associate with this image?"

Can you provide more prompts?

 

[Dr. Catalyst]

Can you provide more prompts?

Sure, here are some more prompts that your therapist might suggest to help you transition from art expression to verbal expression:

1. What does this image remind you of?
2. How do you feel when you look at this image?
3. What parts of this piece do you feel most connected to?
4. Can you describe the textures or materials used in this piece?
5. What was your process like when creating this piece?
6. How does this image represent your current emotional state?
7. Can you identify any symbols or metaphors in this piece?
8. What was going through your mind as you created this piece?
9. What emotions did you experience while making this piece?
10. How do you feel now that the piece is completed?

These prompts can provide a starting point for verbal discussion of your art and the emotions and experiences it represents. It's important to keep in mind that everyone's process is unique, and your therapist will work with you to develop prompts and strategies that feel comfortable and effective for you.