Our therapists offer PTSD & trauma therapy in Fayetteville, NC

I use a cognitive behavioral approach. I find this approach beneficial because I ask you to face your traumatic memories by describing aspects of your experience in detail. During this process, I can help you cope with any distress you feel while identifying any beliefs you have about the experience that may be unhelpful. We can then develop a plan on how to reduce the impact of triggering events that may arise in the future.

I use the following tools while I am supporting someone on their PTSD healing journey:

• Use the “Window of Tolerance”: The “Window of Tolerance” (WoT) concept is a way to identify and talk about your current mental state. Being inside your window means that you’re doing okay and can function effectively. When you’re outside of the window, it means you have been triggered and you are experiencing a traumatic stress response.
• Breathwork: Simply breathe slowly and deeply. This is a free and portable tool to use anytime and anywhere. Make sure you inhale through your nose and exhale for longer than you inhale, either through your nose or through pursed lips. A suggested rhythm is to inhale for four counts, hold for two, and exhale for six to eight counts. By doing this, you are activating the part of your nervous system that helps your body calm itself. This can help you to think clearly and return to the present moment.
• Validation: I will validate your experience. What you have experienced is real and hurtful. Having the name or context of traumatic stress/PTSD lets you know that how you feel is not your fault. There is nothing “wrong” with you. What you’re going through is actually a normal response to abnormal experiences. It’s important to be reminded and to remind yourself of this as you go through challenging symptoms because self-validation is an important piece of healing.
• Focus on your five senses with the 5-4-3-2-1 technique: Start with five different things you see, hear, feel with your skin, taste, and smell. Then notice four of each, then three of each, and so on. Be as specific about these items as you can to make you really concentrate on external factors and get out of your head. Pay attention to things like shape, scent, texture, and color. You will probably be back to the present moment before you even realize it.
• Gratitude: Thinking positively for 12 seconds. Bringing to mind something positive, such as a beautiful flower, a sunset, a smile on someone's face, or a compliment from a friend, helps create new connections. Really focus on it for 12 seconds. Breathe and notice its impact on your body and emotions. According to neuropsychologist Dr. Rick Hanson, it only takes 12 seconds for the creation of new neuron connections. These positive experiences have the ability to replace stress- or fear-based thinking and coping.
• Encouraging you to explore the benefits of a weighted blanket: Symptoms of PTSD are sleep disturbances (which include insomnia), nightmares, flashbacks, and high anxiety. Not getting enough of the type of sleep you need can cause you to have problems concentrating, leading to difficulties at work and/or school. It can lead to irritability, negatively impacting important relationships. There is research to show that using a weighted blanket, which simulates being held or hugged safely and firmly, can assist in reducing anxiety and insomnia.
• Laugh: According to recent research, laughter really is the best medicine and is now being used more commonly as a therapeutic method. It is proven to reduce stress by releasing specific hormones that boost your immune system and rewire your brain. So, having a go-to funny video to watch when you’re feeling stressed or anxious or being able to spend time with a friend or loved one you feel safe with who can make you laugh.

I know a client has made meaningful, significant progress in PTSD/trauma therapy when you have made significant progress in your treatment and are able to focus on matters concerning your future. While there may still be some lingering symptoms of trauma, we can address them when we collaborate and work on setting new goals for you.

Clients can supplement their time in PTSD/trauma therapy by adding these items to their coping skills toolkit:

• Focus on your breathing. When you are stressed, you likely will stop breathing normally.
• Carry an object that reminds you of the present.
• Tell yourself that you are safe. Positive affirmations are helpful.
• Comfort yourself. Spending time under a weighted blanket is one way.
• Keep a diary. A gratitude journal or a snivel log can both be beneficial.
• Try grounding techniques. Walking outside barefooted is one of my favorites!

To prepare for your first PTSD/trauma therapy session, you can expect to talk about some of the things that traumatized you. You won't have to go into detail initially, as the intake is a lot of generalized questions to allow me to get a better idea of you as a person. In each session after the intake, we will go into more depth at your pace. When I am your therapist, you are in charge of the pace of healing on your respective journey!