Yoga Nidra, New Moms, and PTSD

I recently read an interesting article on Huffington Post:

http://www.huffingtonpost.com/karen-brody/memo-to-moms-its-eat-pray-sleep_b_827672.html

In it, the author shared her personal experience of being exhausted as a mother of two.  She shared a list of traumas she had experienced in the past several years-several moves, a child diagnosed with a disability, a violent robberty, and two over-medicalized and traumatizing births.  She talked about how Yoga Nidra was her personal plan to feel better again and how a program called iRest was studying how Yoga Nidra worked with PTSD.

    I have personal experience with Yoga Nidra, as I had downloaded a Yoga Nidra program onto my iPod and used it a few times.  It was relaxing and enjoyable, but a fix for PTSD?  I wanted to find out more so I looked into the iRest website:

www.irest.us

    According to their website they have used a Yoga Nidra based program to address ptsd, chronic pain, infertility, chronic fatigue, and drug abuse/addiction.  Their resarch is admirable but what hooked me was the claim that one hour of yoga nidra is equal to approximately four hours of sleep AND an enhancement in REM sleep.  HOLY COW!  I’m all in. 

For new moms working on too little sleep, yoga nidra is a way to potentiate and enhance your down time. You might not have time for a full nap while your little one is napping, but you probably have time to do a 40 minute yoga nidra program, which supposedly provides dividends in rest for your body. For clients struggling with PTSD, depression, chronic pain, and anxiety, yoga nidra’s current research and history of claims may be a way to help ease your discomfort that costs no more than a bit of your time with no side effects.

    If you are or have ever been a client of mine you KNOW that I am a strong supporter of looking at wellness from a holistic manner.  This means that while psychotherapy is great and a wonderful tool for improving your life, it is not the only thing you should be doing to reduce depression and anxiety and improve PTSD or insomnia.  Now research is showing that Yoga Nidra is a way to compliment psychotherapy and medication for these problems. 

    I have a short list of easy, do-it-yourself self-help that has been proven effective for mood problems, insomnia, and ptsd.  The list is:

1.  Regular, gentle exercise. 

2.  Omega-3 fatty acids

3.  Daily relaxation.

and now I can add yoga nidra to the list.  You can download yoga nidra onto your iPhone by going to iTunes University and searching “Yoga Nidra” for a three part download that totals to about 36 minutes for free.  Below are a few options that can be ordered via Amazon.  Happy sleeping, my friends.


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Posted in Chronic pain, coping skills, depression, mindbody medicine, ptsd | Leave a comment

Inner voice

“The way you speak to your child becomes their inner voice.”

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10 Most Irritating, Least Helpful Parenting Tips-EVER

I thought this list was hilarious.  Enjoy!

http://shine.yahoo.com/channel/parenting/the-10-most-irritating-least-helpful-parenting-tips-ever-2448391/

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Recent Interview

Here is a link to an article I was recently interviewed for:

Preparing Abuse Survivors for Birth

Please click through to find out more.

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The Holidays

Holidays can be a bittersweet time if you are an adult with a history of abuse or neglect in your family of origin.  As a child, holidays are filled with anticipation and magic, children hold onto the hope that this holiday or new year will be amazing and wonderful.  If you grew up in a home where there was abuse or addiction, holidays could be filled with anxiety and disappointment.  It’s no wonder that many adult survivors of abuse approach the holidays with a mix of anxiety and anticipation.

So now that you are an adult you get to do things differently, but it’s hard to not be flooded with memories and feelings of years past.  In order to re-claim the holidays for yourself think of the following tools:

-Create new holiday traditions that are different from your family of origin in order to really own them and make them yours. 

-If you choose to use holiday traditions from your family of origin claim them as your own by being clear about why you choose to continue them. 

-Select to have alternative or additional holiday celebrations with friends if family events are too emotionally charged. 

-Work in DAILY self-care such as exercise and meditation in order to counteract all of the excess that goes on this season.

-If you choose to stay connected with family that still pushes your buttons, surround yourself in a “bubble” of light before you interact with them and resolve to experiment with different reactions to see if those reactions feel better.  For example, if you typically get upset in response to negative comments, what about remaining detached or using humor?  Change it up and see what happens. 

-Of course, get some support if you need it.  Call today for your free 20 minute phone consult.  Well…call after the holidays.  I’ll be back January 3rd.  :-)  

Wishing you a peaceful and magical holiday season,

Lindsey Plumer

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Posted in adult abuse survivor, cognitive therapy, coping skills, depression, ptsd, sexual abuse survivors | Leave a comment

I’m moving/Roseville office for lease

I will be moving my office this winter.  I have loved working on Oak street and it was a hard decision but I was offered a space in a nearby group practice.  Nothing will change for my clients other than it will be a different office nearby.

I AM looking for somebody to rent my current office.  If you are looking for a lovely and welcoming space in Roseville to operate your healing arts practice please contact me!

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Postpartum Healing Group-Starting in January

Starting the first week of January I will be facilitating a postpartum healing group through Crossroads California:

www.crossroadscalifornia.com

We will be covering the following topics:

-birth trauma

-postpartum depression

-postpartum anxiety

-adjusting to having a new baby

-self-care and tools for feeling better

The group is $30 per session and will be ongoing.  Sliding scale spots are available for low-income women.  New babies are welcome.  Please call David at Crossroads to sign up at 771-3707.  Know that you don’t have to suffer or even suffer alone with adjusting after having your baby.  There is help and taking care of yourself is critical at this time.  Please call today if you are interested!

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Positive self-talk

Trauma and abuse survivors often have internalized negative messages about the self and the body that are at the root of many negative emotional and physical symptoms. Getting to the root of these messages and gently correcting them can help heal the mind, body, and soul.

An example would be a child that was physically abused internalizes the message that “I’m not safe.” This child will go through childhood and adulthood and interpret many events as evidence that “I’m not safe.” By going back and realizing that “I can choose whom to trust” or “I can keep myself safe” or “I no longer will tolerate people who are unsafe” a sense of relief can be felt.

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Survivors of Childhood Abuse

I recently saw this post by Dr. Lissa Rankin:

http://www.owningpink.com/blogs/whats-up-down-there-blog/victims-of-molestation

I’m a huge fan of her, and this blog is no exception.  It really resonated with me because I know so many abuse survivors feel alone, ashamed, dirty.  They often come to me having kept the secret of their abuse for years or even decades.  I hear from my clients that they minimized the effect the abuse had on them, denying to themselves the emotional toll it was taking on their life, pretending that it didn’t rob them of joy. 

If you are the survivor of childhood abuse and you feel that it is affecting you today please consider doing some work and getting some support.  Even if you simply journal or read (“The Courage to Heal” is a favorite of mine), make a commitment to reclaim your life.

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Asking the question…

I have been askedseveral times by healthcare providers about how to go about asking somebody if they are an abuse survivor.  This may seem tricky at first but it does get easier in time.  The healthcare provider has the ability to set the tone for an open relationship, validate a survivor’s experiences and feelings, and pave the way for open communication about this and other difficult issues depending on how the question is asked.

It is a popular fear that by asking a person about abuse that it can re-traumatize him or her and this usually is not the fact if the asking is done in a professional and compassionate way.  It is important to ask about abuse in a variety of different ways, because some adults do not label traumatic events as “abuse” because of stigma or fears.  In my many years of working with abuse survivors I have had people describe their abuse as “fighting” even though it may clearly be domestic violence, or chalk up a date rape to a “misunderstanding” in spite of the fact the survivor said no or was injured.  It is important to not only ask about abuse but also to ask about feelings and trauma symptoms.

For example:

“While you were growing up, did anybody hurt you?”

“Were you ever touched or talked to in a manner that was upsetting?”

“In your current relationship with spouse/partner and family, how is conflict handled?”

“Have you ever been subject or coerced into unwelcome sexual advances or activity?” 

“Is there anything about your current life or history you think is important for me to know at this time?”

Give specific examples:

“Abuse can be physical such as hitting, slapping, shoving or breaking possesions; verbal such as name calling or belittling; sexual such as touching or forced activity; financial such as having no control or access to money.  Have you ever dealt with this in your past or current relationships?”

It isn’t always easy for adults to disclose a history of abuse.  It is not unusual for a survivor to initially deny then admit to abuse once the survivor realizes they can trust the caregiver.  This isn’t due to game playing but is actually an appropriate example of the survivor expecting a provider to earn their trust. 

Once somebody does admit to a history of abuse or current abuse, it is important that follow up is provided.  Obviously if somebody is currently in an unsafe relationship a safety plan must be made with provisions for the client’s safety and the safety of any children in their care.  A safety plan can be as simple as a plan to call police, a stash of emergency cash/credit cards/paperwork/clothing, and a backup place to stay.  Validating an abuse survivor’s feelings is incredibly important.  By simply asking how he or she feels about the history of abuse, listening to the answer, and inviting them to tell you more about it you are helping to open the door to healing.  Ask the survivor what he or she feels would be helpful-do they feel as if their symptoms are resolved?  Would they like to explore the issue further with you or a counselor?  Do they have a support system that they can rely on?  Asking the client about their current symptoms can also be indicative of whether or not counseling is indicated.  Do they have flashbacks?  Nightmares?  Intrusive thoughts?  Efforts to avoid thinking or talking about the abuse?  These symptoms indicate counseling may be helpful. 

Counseling doesn’t have to be expensive to be effective.  In this area there are many low-fee counseling agencies staffed by master’s level practitioners who are not yet licensed.  The most important predictor of a good therapeutic outcome is the client’s comfort level with the practitioner.  Encourage her or him to call around and ask questions. 

It’s my HOPE that by the time a woman goes into labor her support people, midwife, doula, doctor, coach are aware of her history and the woman has had some time to do some work on the issue if needed.  This isn’t always the case.  Situations such as failure to progress, disassociation (ie-”checking out”), or an extreme emotional reaction such as panic or fear can indicate that a woman is being triggered in her trauma.

Reassurance and validation are powerful tools.  Getting a woman’s permission to be touched should be a no-brainer, but sadly it’s not always in today’s rushed hospital settings.  For an abuse survivor this is important in giving her a sense of safety.  Realizing that a rushed and frustrated caregiver telling a woman to “relax and this won’t hurt as much,” or “open your legs so we can get this over with” can be the same phrases that were said by a perpetrator.  It never hurts to err on the side of professionalism and respect.  Minimizing exams and interventions to only the ones that are needing, providing informed consent, reminding the mother that she has choices and power can help a mom feel more in control.  For a mom that is disassociating due to pain or trauma triggers helping her become grounded by focusing on a safe person or object in the room can help bring her back into her body. 

Believe it or not, a sensitive and skilled caregiver can often sense if a woman is being triggered.  I encourage caregivers to listen to their gut instincts and ask a woman if there’s something going on that she needs to acknowledge.  In the throes of labor obviously deep psychodynamic work is not going to be done, but reassuring a woman that you are there for her, support her, and that once the baby is out you can get her help for the emotions that are coming up can be useful. 

A really fantastic book about this subject is called “When Survivors Give Birth” by Simkin & Klaus.  I encourage it for all providers and abuse survivors.

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