Tag Archive for: trauma-sensitive yoga

Study: Trauma Center Trauma-Sensitive Yoga as effective as CPT for PTSD

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Some people hear yoga and they think “ugh, that’s for fit people who are super flexible and can sit still to meditate. I can’t do any of those!” Some have maybe attended classes which were labeled trauma-sensitive yoga only to feel triggered and not safe. Or maybe you were one of the people who at some point thought, how can yoga help, it’s not therapy?! To all of that, let me say 3 things: 1) yoga is for everyone; 2) not all classes and practitioners are the same, so find the right one for you and 3) trauma-sensitive yoga is an evidence-based, adjunct treatment for PTSD, meaning it is an alternative or complementary treatment to therapy. 

Before I share a recent article which was published by Emory University regarding TCTSY (trauma center trauma-sensitive yoga), let me say this: Hi, I am Simona and I have suffered from PTSD. I have used (and have been using) TCTSY not only for my clients, but also with myself. How did it help me?

  • I regained a sense of power and agency and I don’t feel helpless anymore.

  • I know that when I am triggered that it is only temporary and that I have the tools to stay present. 

  • I sleep better.

  • I feel safer and am no longer afraid of the “other shoe dropping”.

  • I am still aware of my surroundings but no longer hypervigilent.

  • I can respond to situations instead of reacting. 

Now here’s something that just came out this week and I am happy to share with you. As a certified trauma-sensitive yoga facilitator (TCTSY-F) who works with veterans with PTSD, I am glad to see this method not only highlighted as an evidence-based, peer reviewed adjunct treatment, but also the subject of a recent study by Emory University, which shows how effective it is. I see it every day in my practice. Proud to do this work and be able to support our vets! See the highlights from the article below and the full article here, or click on the picture above.

“Post-traumatic stress disorder (PTSD) is a sizeable issue in the United States military, affecting approximately 20 percent of all Veterans. Among women, the primary cause of PTSD is sexual abuse or harassment by colleagues while on active service—and it is common. Research suggests as many as one in four servicewomen experiences sexual assault, while more than half are victims of sexual harassment.

Until now, the standard treatment for female Veterans with PTSD has been cognitive processing therapy (CPT), a science-based approach that teaches patients practical tactics to help challenge or neutralize negative thoughts tied to their trauma. Seen as the “gold standard,” in PTSD treatment by the Department of Defense and the Veterans Heath Administration, CPT has its merits, but also flaws. Researchers find more than half of female Veterans enrolled in government-backed CPT programs drop out of treatment. Half of those who complete treatment report continued PTSD symptoms.

The early results tell a clear story. Working with colleagues from Emory University and the Atlanta Veteran Associate Health Care System, Kelly has found empirical evidence yoga can be just as effective as CPT in the treatment of PTSD.

Not only that, the study shows TCTSY delivers positive results considerably faster than cognitive therapy; and that more than 60 percent of patients are seeing the treatment through to completion compared to just 34 percent of those in cognitive therapy programs.”

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Half-Day Training: Intro to Trauma-Sensitive Yoga

Half-Day Training: Intro to Trauma-Sensitive Yoga, Saturday March 20th at 8am PST (Los Angeles) / 11am EST (New York) / 3pm GMT (London)

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Some of you have been asking about this training. This is a half-day training for yoga teachers, therapists, healthcare and other wellness practitioners, survivors, or anyone working with trauma survivors. You do not have to be a yoga teacher to attend this. At this time, the training is virtual.

The training covers:

  • Trauma theory to understand the impact of trauma on the body and mind.

  • Elements of trauma-sensitive care (including yoga) and how to incorporate them into your practice/work.

  • A full trauma-sensitive yoga practice to experience it for yourself and learn how movement and language may be included in your trauma-sensitive care work

  • Reflection time and discussion

Learn more here….

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We never know how high we are till we are called to rise

This time of the year we usually do a recap of what has happened this year, maybe our accomplishments or our dreams, etc. But this has been one heck of a year, hasn’t it?

We have all been affected by it, so in that regard, we are all in the same boat. Yes, perhaps you have heard that before. And yet, everyone has been affected differently, depending on our resources, financial, emotional, and physical. 

“We never know how high we are
Till we are called to rise;
And then, if we are true to plan,
Our statures touch the skies – “
Emily Dickinson

Even though these words were written in 1800’s, to me they never sounded more current and relevant than now. We’ve all been asked to dig deeper this year, so it’s possible to feel a bit depleted. A bit “over it“. However, if you are doing an inventory of 2020 and setting intentions for 2021, maybe consider this invitation to reflect on your “stature” this year.

We never choose to go through unpleasant experiences. If someone asked you if you wanted to grow spiritually or become stronger, or more resilient, you’d probably say, “yeah, that would be useful”. But then if you were told that you’d have to go through a situation that will test your patience, your limit, and deplete your resources in order to expand, maybe you’d say “no thanks!” 

Almost nine years ago I experienced one of the most difficult losses of my life and the circumstances made it even more difficult. I felt like I was spinning, losing control, and I remember the pain of my grief being so unbearable that one day I literally felt that I couldn’t breathe anymore. I was on the floor, in my home office, and was not able to move. At that moment, I thought that I was never going to be able to move again. 

What I didn’t realize at the time was that in that moment I was both dying and rebirthing. I had to fall to the ground, literally, in order to shed my shell and start growing. That experience wasn’t something I wished for and yet, now that I am on the other side of it, I am grateful for the lessons that it brought to me. I am not saying that I am grateful that it had to happen that way, I don’t think anyone wants to go through hardship, but I am grateful for my lessons, because without this experience and everything that I learned going through it, I would not be who I am today. 

I learned that I am stronger than I ever thought I could possibly be, and also that I am never alone, not even in that experience. Whatever experience you may be going through or have been going through, while it is unique to you, there’s always someone that can help or that can relate to it. So find that someone.

So now, as you are reflecting on this one-heck-of-a year, do you see how you’ve grown? How much stronger you are? How much more resilient you are? “We never know how high we are till we are called to rise;”

Thank you to everyone who has worked with me this past year, everyone who reads these notes from the heart, and I wish you all a healthy new year!

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NEW COURSE: How to Make Your Practice Trauma-Sensitive

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We created How to Make Your Practice Trauma-Sensitive, based on our experience as practitioners trained in trauma and working with trauma survivors. We think that this work is so important now more than ever, and we want to support other practitioners and organizations in their mission to help trauma survivors, by offering practical tools that can be applied instantly.

We start with trauma theory and then go into what makes a practice trauma-sensitive. Everything from the recovery process and establishing safety, to language, environment, and how to support your clients when they get triggered.

If this sounds like something you would benefit from, please check out the course page for details. Pre-orders get 20% off with code “trauma-sensitive” until 12/7.

We hope you find it helpful and if you have questions, we are here for you! Also, if you know anyone who could benefit from this, feel free to share with them. Or if we can speak at your organization, event, or podcast, let us know. We love this work and more than that we want to support other practitioners and organizations to do it, so help us spread the word!

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Self-Care Lessons I Learned from a Puppy

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Yes, we have a new family member…Meet Qi (or Chi), sometimes called Chewie for reasons you can probably suspect.

This little fur ball joined our family a few weeks ago and changed everything! That cute face can make anyone let their guard down and forget that you need to be the one setting the tone in the house.

They say that when the student is ready the teacher will appear. I can’t say that I was ready, but I definitely learned some lessons quickly.

Lesson 1: Prioritize sleep!
It’s been a while since we had a baby in the house so I forgot how important sleep is for us. We had to shift our schedule around and prioritize sleep for everyone, so that we can be resourced enough for the next day. Getting enough sleep is the different between a “bad day” where any interaction is a trigger, not to mention additional stress and calories (did you know that when you sleep less than what you need, you tend to eat 500 calories more a day? Also, sleeping 5 hours a night has the same effect on the brain as being drunk?) and a day when you feel resourced enough to handle life.

Lesson 2: Establish boundaries
Oh, how many times did you find yourself in a situation – whether attending an event you didn’t have the energy for or helping someone when you were depleted – because you had a hard time saying ‘no’? Well, having a puppy – yes, even a cute one like this one – definitely challenged my ability to establish boundaries. To a puppy, ‘no’ means nothing at first until you make it clear that it actually means what you said.

Lesson 3: Be short, clear, and firm
Part of establishing boundaries is being short, clear, and firm. But first, you need to know your limit, check in with yourself to understand what you need, and then saying it clearly and firmly, while keeping it short, with no need to over-explain. Keep the focus on yourself by stating what is true for you. Remember that event you did not want to attend? Next time, you can say “I appreciate the invitation and it sounds great, but right now I need some time for myself.” Short, clear, and firm.

Lesson 4: Practice, practice, practice
This is pretty self explanatory, but sometimes we can be tough on ourselves when we don’t do it “right”. The point is not to do it right, but to practice. Any skill takes time. At first it might feel awkward and then, it can feel empowering.

My learning continues…and so does my work. Next week, I’ll share some news! In the meantime, take care of yourselves and please reach out if you need support!

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