Sunday, January 21, 2024

Somatic Focused Trauma Therapy: You Have a Right to Heal by Payam Ghassemlou MFT, SEP, Ph.D.

 


For anyone who might be new to the body-inclusive psychotherapy method, below you will find a summary of a case that shows the effectiveness of this approach. This case also reveals how, as a licensed Marriage and Family therapist, my psychotherapy practice is inspired by my training in Somatic Experiencing® (SE), which was founded by Peter A. Levine, Ph.D. His curiosity about animals in the wild getting exposed to life-threating situations without getting PTSD while humans frequently succumb to this disorder was the start of SE’s development. SE is a body first approach that helps people discover where they are stuck in the fight, flight, or freeze responses, and how they can “resolve these fixated physiological states.”

SE is a powerful trauma healing medium that includes working with sensations, movements, postures, and gestures as a way of deepening resilience and to reset the nervous system. According to Dr. Levine, the autonomic nervous system (ANS) can become dysregulated due to “the thwarted responses of fight, flight, or freeze” in the aftermath of trauma. A body-oriented approach like SE can help stop trauma become “a life sentence” through “gently releasing thwarted survival energy bound in the body.” To do this, Dr. Levine developed SIBAM as a method to accurately track a client’s inner experiences. In his writings, he described SIBAM as an acronym for “Sensation (Internal-Interoceptive), Image, Behavior (both voluntary and involuntary), Affect (feelings and emotions) and Meaning (including old/traumatic beliefs and new perceptions). These five elements are the channels of experience that occur during a session.”

As you read this case, please note identifying information has been changed to protect confidentiality*. Xavier (pseudonym) is a 35-year-old cis gay man, and a person of color who started to see me to deal with anxiety and work-related stress. He has a history of trauma due to homophobic mistreatment, racial injustice, growing up poor in an impoverished neighborhood, and dealing with alcoholic parents.

After obtaining Xavier’s consent to offer body-inclusive psychotherapy and establishing therapeutic alliance, I started to educate him about the working of the nervous system, and the benefits of a bottom-up approach in therapy. Educating clients about a bottom-up approach, and the basic working of the nervous system can help enhance and clarify the somatic focused therapy process. Clients can benefit from knowing that relying on the thinking brain (a top-down process) as the only path to deal with the root cause of trauma symptoms is not enough to resolve trauma related symptoms. The parts of the brain that are responsible for reflexes, memories, and automatic survival responses are in its deeper regions, and trauma informed therapy needs to involve focusing on those areas.

I also encouraged Xavier to read Waking the Tiger by Dr. Levine, which was a helpful adjunct to his therapy process. It gave him a better understanding of the SE informed therapy process. In general, inviting clients to read books and articles on somatic focused therapy process can demystify the process and help with establishing trust.

My training in SE helped me notice Xavier’s nervous system is stuck on “low,” or hypo-arousal, and when faced with stress, he defaults to shutting down. For example, since he has been promoted to the lead designer at his industrial design job, he often feels overwhelmed dealing with “difficult” colleagues. SE stabilizing techniques have helped Xavier avoid staying stuck in a shutting down mode. One time during the practice of orienting to the environment, he noticed his dog sleeping in the corner of his home office. His dog is a helpful resource and brings him joy. I invited Xavier to track pleasant sensations in relation to noticing his beloved dog. He reported sensing openness in his chest, relaxation in his jaw, and clearer vision. This practice of orienting to the environment by pausing and noticing his surroundings through one or more senses became part of his somatic tool kit. This practice is one of the stabilizing techniques that I often use to support my clients’ nervous system regulation.

To explain it in more detail, orienting to the environment includes the exploratory act of pausing and gently taking in what’s around you. You can let your eyes go wherever they want to go while moving your head gently. You can let your eyes rest on an object for a few seconds, and, when you feel ready, continue with the exploratory practice until you are ready to stop. I often found it helpful to invite clients to notice what they sense as pleasant in their environments and stay with that experience as long as it feels right for them. Xavier, and many other queer trauma survivors, can benefit from introducing their nervous system to uplifting experiences which is contradictory to the experience of the trauma they had to endure. This can help stop letting one’s trauma become a life sentence.

Regarding his work stress, in particular the responsibility of being the lead designer, Xavier has found the concept of under-coupling very useful. By learning about coupling dynamics, in particular under-coupling, Xavier noticed he often underestimates the sense of accomplishment and pride that goes with his advancement of becoming the lead designer. The promotion increased his income, helped him learn more design skills, and freed him from doing many “boring” work related tasks. Up to this point, he did not make a positive association with it. He mainly focused on the burden of having to oversee more employees. When I invite him to identify what feels good about his promotion, he often reports feeling more relaxed and happier after describing it.

As I stated earlier, Xavier has a history of trauma. To avoid the risk of re-traumatizing Xavier by encouraging him to share in detail about his past traumatic events, I used the titration method. Titration is done very gradually to ensure that the trauma narrative does not retraumatize a client. Processing small bits of his painful story at the time and gently revisiting remembered sensations in his body helped Xavier avoid getting overwhelmed or re-traumatized. By holding a safe space and using the titration method, he has been able to uncover bodily sensations associated with his past traumatic experiences. By letting the sensations move through his body, he has been able to release stored trauma energy through crying, shakes, and trembling. This particular release of tension, stress, and trauma can happen during somatic focused therapy. Such an experience helped Xavier have a deeper awareness of his body-mind connection and improved his ability to release and regulate his emotions. Since our work together, he feels less bothered by his past negative circumstances.

Attending some of Dr. Levine’s seminars in Los Angeles, and online, I have learned, “Trauma originates in the nervous system, not the event.” For many queer trauma survivors like Xavier whose thinking brain gets hijacked by trauma memories and their bodies default to a freeze response, a body-centered approach or bottom-up processing is necessary to work with their arousal systems. Previous homophobic mistreatment can cause many queer people like Xavier to feel unsafe even where there is no real threat. What many trauma survivors hold inside in the aftermath of trauma can cause them to overreact in a safe environment or not react correctly in a dangerous situation. A body inclusive therapy can help heal such neuroceptive (a term coined by Dr. Stephen Porges) conditioning and support the ANS to move out of a dysregulated state into a biological state of safety and connection.

After Xavier accomplished his counseling goals, he stopped feeling anxious, his relationship to his job improved, and he was able to meet less frequently for therapy. He has benefited from occasional booster sessions to receive additional support to resolve his life and work-related challenges.

No matter what situation caused one’s trauma, everyone, including Xavier, has a right to heal from it. Life is meant to be an opportunity to grow, prosper, and experience love and joy. Not a constant re-living of one’s unhealed traumas. That is why somatic focused trauma therapy is so necessary to help not only LGBTQ+ people like Xavier but also anyone who is suffering from trauma to reach their full potential.

*Names and other details have been changed in respect for privacy and confidentiality.

© Payam Ghassemlou SEP, MFT, Ph.D., is a psychotherapist (marriage and family therapist) in private practice in West Hollywood, California. www.SomaticAliveness.com

Sunday, March 26, 2023

Earth, Love, Breath





Breathing with the awareness that we are connected to all living beings including the Earth is a fundamental practice in many spiritual traditions. For me, such awareness is an opportunity to connect with the soul of the world (Anima Mundi) on a deeper level. In one of the spiritual practices that I follow, I bring awareness to the space between the in-breath and the out-breath. Noticing and infusing this space with feelings of love and gratitude for life is how I can magnetize my inhalation and exhalation with an appreciation for the sacred nature of life. This practice can also impact the state of my autonomic nervous system (ANS). It provides a shift toward my parasympathetic system and invites a sense of serenity to my body and mind.

The ANS is the part of the nervous system that governs the fight, flight, or freeze instinct and is responsible for many unconscious bodily functions such as breathing, digesting food, and regulating the heart rate. It also plays an important role in supplying information from our organs to our brain. In addition, the ANS plays an enormous role in helping us experience safety. Once regulated, our ANS can help our body settle and make it easier to bring awareness to our breathing for meditative and healing purposes. There is magic in the breath that flows from a person with a regulated nervous system. When infused with love, it can offer the healing atmosphere needed to relate to the planet from a caring place.

Everyone has a nervous system. Embracing the oneness of our humanity can include awareness of our collective nervous system, and the need to regulate it. There are many breathing practices that can help regulate the ANS. Breathing from a regulated ANS can add harmony to the collective nervous system. It can also create the inner peace needed to breathe with the intention of loving the Earth.

When I breathe in the context of loving and connecting to my body and the Earth, I can create a relational field between my body and the planet. In this relational field, I can love the Earth. As Thich Nhat Hanh reminded us, we need to fall in love with the Earth. This love affair can happen through contextual breathing that involves mixing breath with love and offering it to the planet. During this practice the body can become a sacred vessel in the service of creation, a home to mystical experiences, and a container for love.

The Earth is a living being with a soul and in need of love. Our survival on the planet depends on how we treat the Earth and all its inhabitants. Those of us who hear the cry of the Earth cannot ignore the pain that has been inflicted on her by greed driven consumerism. As the ecosystem is being destroyed by greed and economic expansion, everyone has a responsibility to respond to the lament of the Earth. As the oceans get more polluted and the rainforests more devastated, we need to ask ourselves, “What are we doing for the Earth?”  

One way to help the planet is by loving it and relating to it as a living being with a soul. As I described earlier, this relationship can happen through our body, in particular the awareness of our breath. Not everyone finds meditative breathing helpful, and such practice should never be imposed on anyone. Those who can engage in slow and mindful breathing with the intention of caring for the world and inviting calmness to their nervous system can expand their meditative process beyond solely focusing on personal growth.

To turn the body into a container of love and a vessel in service to the Earth, one needs to claim the body first. Just like a garden that needs preparation and elimination of weeds before planting, the body needs preparation for deepening one’s relationship to life. This work needs to involve healing from one’s unresolved traumas. According to Peter Levine who developed the Somatic Experiencing® approach to healing trauma, “trauma is a fact of life,” and it can become embodied during a person's life. Since our ANS is shaped by our life experiences, having a history of unresolved trauma, or dealing with a current overwhelming situation can negatively influence our ANS’s ability to help us feel safe and cause it to dysregulate. Therefore, much of the healing from trauma needs to happen through the body. In particular, the nervous system needs to be regulated. For some, a traumatized body is less available for the type of breath work that has the potential to facilitate a kindhearted connection to the Earth. The sense of bliss that one can experience in relating to life from a place of gratitude is difficult to access in a body frozen by trauma.

After all these times that the Earth has been sustaining and holding us so generously, the least any one of us can do is to breathe with remembrance of the sacred nature of the Earth. Such breath carries a fragrance of love for the Earth and invites a sense of aliveness to the body. Also, such breath is needed to journey within and practice meditation with the soul of the planet in our hearts. Keeping the planet in our hearts during meditation can trigger healing energy that is needed to love the Earth back to health.

 

© Payam Ghassemlou SEP, MFT, Ph.D., is a psychotherapist (marriage and family therapist) in private practice in West Hollywood, California. www.DrPayam.com

 

 

 

Sunday, August 28, 2022

Sleep Better

 

 Click  to watch this video on improving sleep





Having trouble sleeping is common. You are not alone. Let’s stay hopeful and overcome this challenge.

Your body is designed to welcome sleep. It needs sleep to rejuvenate and get you ready to have a productive day when you wake up in the morning. You can start by reminding yourself the simple fact that sleep is a natural part of life, and you deserve a restful sleep. Normalizing this process can reduce the anxiety you might have about sleep.

When you are trying to sleep, by focusing on not being able to sleep or reasons behind having trouble sleeping, you probably are not going to fall sleep. When you focus on problems with sleeping, or any upsetting thoughts, you won’t feel relaxed. Such thinking can activate your nervous system and make it harder for you to go to sleep.

Instead of worrying about sleep, let’s create a supportive bedtime ritual. I am going to describe an example of such a ritual that you might find helpful.

As a start, when lying in bed, take a minute and remind yourself of few things you feel grateful about the day you just had. It could be something simple like you feel grateful for having a pleasant lunch with a colleague or having fun playing with your pet. Just a simple reminder of good things you experienced today along with feeling of gratitude is good enough. By practicing gratitude, you are starting your sleep journey on a positive note.

In general, embracing gratitude can help your body and mind shift into a calming state. A daily gratitude practice is a simple way to invite positive emotions into all aspects of your life including sleep.

 

After practicing gratitude, take a minute or two and give yourself a loving hug. Fold your arms around your body, positioning them in a way that feels comfortable, and squeeze yourself with just enough pressure to feel a pleasant sensation. All you need is just a moment of feeling good because you deserve compassion.

You can try this self-hugging practice anytime you wish because loving yourself is a foundation for loving everything else.

After the gratitude and self-hugging practices, remind yourself you are making a conscious decision to sleep. Affirm the fact that sleep is good for you. Perhaps a part of you might not want to sleep. By telling yourself that you are making a choice to sleep, and you believe a good night sleep is essential for your health, you might be able remove all doubts about not sleeping.

Again, your body is designed to welcome sleep when you need it. Sleep is one of the gifts your body offers you toward good health. So, normalize the sleep process as much as you can.

When you are in bed, instead of focusing on negative self-talk or anything else that might be on your mind, try to connect to your body in a positive way. For example, focus on the support of the mattress that your body is receiving. Our bodies love to feel supported.

By taking a deep breath and bringing your awareness to comfort and the sense of support your body is receiving from the mattress that you are lying on, you can help your nervous system shift to a calmer state. Often the anxiety about not being able to sleep can activate your nervous system and keep you awake.

Your body and mind can work in complete harmony and support your sleep. Focusing on safety, and comfort that you experience in your body, can relax your mind. Give yourself permission to smile when you feel relaxed. The act of a gentle smile can also help you to feel safe and relax before falling sleep.

After practicing this bedtime ritual, just relax and surrender to the wisdom of your body. Again, your body knows how to go to sleep and your mind supports that process. No need to overthink it. Just let yourself drift into a peaceful sleep.

What I just described is one approach to a better sleep. I hope you find it helpful. There are so much more to be said about this topic which I plan to present in upcoming talks.

On a side note, always talk to your physician for any health-related concerns including trouble sleeping. In some cases, there may be underlying medical issues that might contribute to having challenges with sleep, and it is very important to treat those issues.  

 

© Dr. Payam Ghassemlou MFT, Ph.D. is a mental health counselor in private practice in West Hollywood, California.  www.DrPayam.com

 

Saturday, June 25, 2022

A Queer Perspective on Somatically Befriending Vulnerability By Payam Ghassemlou Ph.D.

 



Since being vulnerable does not always come easily to many of us, it is important to have empathy for anyone who struggles with it. The internet is flooded with writings and talks on encouraging people to show vulnerability. Having trouble expressing it often gets associated with a lack of authenticity. Such judgmental interpretations can frequently trigger shame in people who don’t feel safe enough to be vulnerable due to certain socio-demographic factors. There is a misconception that expressing vulnerability is a matter of courage or just making a mental decision. By helping others reclaim it, I have realized the issue has little to do with bravery or honesty. It has more to do with the state of one’s nervous system. By having a somatic perspective on understanding vulnerability, we can open a new path toward befriending it.

There are many different paths toward befriending vulnerability which includes using the body to build a greater capacity to embrace it. Our response to many emotional experiences can be felt in our bodies. For example, Lucas, a 30-year-old cis gender gay man, disclosed having difficulty asking guys on dates. Doing so makes him feel very vulnerable. Among other bodily reactions, he reported tightness in his chest along with uncomfortable restricted breathing when faced with uncertainty to his invitation. Lucas has a history of growing up with the stress of homophobic mistreatment. He often felt unsafe at school due to the devastating experience of being bullied or called derogatory names. Fight or flight was not an option when he was feeling helpless and hopeless dealing with his traumatic school environment. Instead, his body resorted to numbing and shutting down. This response became his default whenever faced with overwhelming situations like entering a vulnerable state. Lucas’ reactions to becoming vulnerable had nothing to do with a choice or a lack of courage. It had more to do with his body’s threat alarm being frequently on.

In general, LGBTQ children are often at risk for being bullied, and they need protection. Lucas and many other queer youngsters growing up place their trust in individuals and institutions who were supposed to protect them from harm. Failure to receive such a protection at a critical developmental phase became a source of hurt and betrayal. The trauma of growing up gay in a world that did not embrace LGBTQ identity with kindness and acceptance led Lucas and many others to associate vulnerability with fear and betrayal. Given his traumatic history, Lucas needed help learning how to feel safe in his body when becoming vulnerable. Regulation of his psychophysiological arousal in response to vulnerability has been an important healing task for Lucas, especially when it came to making connections with other single gay men.

Taking a somatic approach toward working with vulnerability involves understanding the role of the autonomic nervous system (“ANS”). The ANS is the part of the nervous system that governs the fight, flight, or freeze instinct and is responsible for the unconscious bodily functions like breathing, digesting food, and regulating the heart rate. It also plays a vital role of supplying information from our organs to our brain. This system works automatically (autonomously), without a person’s conscious effort. The ANS is central to our experience of safety, connection with others, and our ability to bounce back from life’s overwhelming experiences. Relying on neuroception, a term coined by Dr. Stephen Porges, our ANS can differentiate between safety, danger, and a life threat. Neuroception, as Deb Dana (author of The Polyvagal Theory in Therapy) explains, is automatic, and it does not go through the thinking part of our brain. Everything from sound to smell to temperature in our environment, people’s tone of voice, and eye contact can influence our neuroception. It is like “internal surveillance” that looks for cues of safety and danger inside the body, in one’s environment, and in relationship with people. It helps us take immediate action in the face of danger or threat. The goal of neuroception is to keep us safe and alive. Based on my training in Somatic Experiencing®, Touch Skills Training for Trauma Therapists, Polyvagal Theory, and other body inclusive approaches, I have learned the autonomic nervous system is a relational system that has been shaped by experience. We now know previous negative life experiences and traumas can significantly affect how our neuroception accurately assesses safety, danger, or a life threat. This can explain why many people including Lucas with history of being judged, humiliated, and violated often avoid entering a vulnerable state. Their faulty neuroception causes them to feel unsafe in the absence of real danger.  

Since “how we move through the world is guided by our ANS,” it is important to examine how growing up in a homophobic and transphobic environment negatively affected the working of  the ANS. In my counseling work with gay, lesbian, bisexual, queer identified, and transgender people who have experienced homophobic or transphobic mistreatment, I have noticed their nervous systems are often shaped toward self-protection versus making connections. Repeated past humiliation and rejection by others have made it difficult for many of them to be open and willing to love and be loved. Given the important role that ANS can play in people’s ability to embrace vulnerable situations and form relationships, it is important to learn how to regulate it. When working in a regulated way, the ANS does not enact the response to the present moment situation based on one’s past conditioning.

Autonomic regulation has less to do with talking about our past trauma events and more to do with shifting our autonomic state that can be stuck on FFF (fight/flight/freeze) toward safety and relaxation. When Lucas was invited to share about his history, it was done for the purpose of having greater empathy for his suffering and learning how fear became associated with vulnerability. Lucas’ personal stories with homophobic mistreatment was handled with care and in a titrated manner to avoid re-traumatization. In general, encouraging people to get into their trauma stories all at once can become overwhelming for them because the nervous system cannot tell the difference between the original event and the telling of the event. Healing does not always need to involve re-telling the story. As Peter Levine, the founder of Somatic Experiencing International, stated, “Trauma is not in the event, but in the nervous system.” Based on my personal and clinical work, I also concur that trauma becomes embodied during a person's life and can affect the working of the ANS. Much of the healing from this trauma needs to happen through the body. In particular, the nervous system needs to be regulated.

The work of Stephen Porges’ Polyvagal Theory has brough to light the role of the vagus nerve in how we experience safety and connection. The vagus nerve which is divided into two pathways, the dorsal vagus and the ventral vagus, is the main component of the parasympathetic nervous system. The ventral vagal of parasympathetic system plays a crucial role in our experience of safety in our bodies. Activation of the ventral vagal force in the ANS includes but not limited to awareness and tracking of pleasant bodily sensations. For example, when I invited Lucas to notice his body being supported by the couch, he commented, “I can sense my body feels relaxed and comfortable.” By bringing awareness to comfortable sensations in his body, he began to breathe deeper and noticed a sense of expansion in his chest area along with his shoulders becoming more relaxed. For Lucas, tracking bodily sensations that were comfortable invited the flow of the ventral vagal of safety and connection.

Another useful somatic intervention involved identifying and embodying helpful resources that contributed to his healing journey. For example, attending LGBTQ Pride events and volunteering at the Los Angeles LGBT+ Community Center felt empowering for Lucas. By tracking his pleasant bodily sensations as he was sharing about these helpful resources, he was creating a physiological event in his body which contributed to regulating his nervous system. As the therapy session progressed, he found it easier to imagine and plan on asking a guy he met at his gym on a date without experiencing tension in his body. Repeated awareness of pleasant sensations in his body increased his ability to distinguish sensations of distress versus sensations of well-being. The more he focused on what felt good on the inside the more his autonomic dysregulation settled, and his window of tolerance expanded.

What makes each one of us feel vulnerable is unique and personal. What feels vulnerable to Lucas can feel quite different to another. Regardless of what activates it, the admission ticket to a more meaningful life for Lucas involved embracing vulnerability. It was important for him to liberate vulnerability from years of cumulative stress of dealing with homophobic bullying, and other fearful situations that he had to endure. By welcoming vulnerability and learning how to work with its transformative power, he was able to enrich his life. A “body-inclusive” therapeutic approach offered Lucas tools and practices to lower his activation and regulate his nervous system in response to his life stresses.

 




© Dr. Payam Ghassemlou MFT, Ph.D. is a mental health counselor in private practice in West Hollywood, California.  www.DrPayam.com

*Names and other details have been changed for privacy and confidentiality.

 

 

 

 

 

 

 

 

 

 

Tuesday, December 8, 2020

My Coming Out , A Journey Held by the Earth

 

My Coming Out , A Journey Held by the Earth

By

Payam Ghassemlou MFT, Ph.D.

There was a time I was struggling to make sense of being queer. I recall feeling shame for being different. It was a lonely and confusing period not being able to “act straight” and flow with the mainstream. At the time, I needed a refuge from my oppressive homophobic environment. Sometimes, I escaped into the safety of my imagination, and I saw myself as a river on a sacred land. As a river, I could move freely and flow into an ocean. The image of a flowing river felt liberating in my body, and it was a delightful contrast to feeling stuck in the closet of shame. I was too young to realize through such an image I was experiencing movement as an antidote to my oppression. I am grateful for the offerings of my imagination during such a painful period.

In my imagination, I often saw myself on a sacred ground. The concept of resorting to a sacred land was something I learned growing up. When faced with overwhelming feelings, some people in my family found peace by visiting sacred locations on the Earth. That is what my grandmother did. She traveled to Mecca after the loss of her husband to experience relief. The holy land made it easier for her to find solace. I thought about finding my version of a sacred land, a safe zone, free from judgment to locate my gay self and arrive at a place of self-acceptance.

The place that eventually offered me a refuge, and connection with other queer people was not in Mecca. It was a dance floor inside a gay bar. For an isolated gay youth starved for love and struggling to breath air that was not contaminated by homophobia, a  dance floor was his sacred site. I felt safe there. Living in a world that is tainted by racism, sexism, homophobia, transphobia, and xenophobia, any place that offers a sense of safety for marginalized people is sacred. In today’s perilous world, such a feeling  is sacrosanct. In June of 2016 when I heard about a mass shooting inside Pulse, a gay nightclub in Orlando, Florida, I felt devastated for those innocent queer souls who lost their lives. Perhaps many of them were there to find safety and connection just like I had done when I was in their age.

 My coming out was not only an inner journey of embracing my gay essence, but also a journey that is held by the Earth. At the time, I did not have the understanding that the Earth held space for me to come out . All the resources that helped me make sense of being queer were located on the surface of the Earth. For example, a coming out group, a dance club, a psychotherapy office, a gay Pride Parade, the LGBT Center, and the local gay bookstore can all be considered sacred locations. Any location that one’s authentic self emerges becomes blessed with a powerful transformational energy. The Earth has been a host to countless, meaningful, and transformational experiences which has contributed to the sacred nature of the Earth.

The Earth needs to be included in my coming out story because I am never separate from her. In fact, my body is made up of elements that belongs to the Earth. Given the current consumeristic mentality and the ecological crisis, I welcome any opportunity to bring awareness to “the cry of the Earth.” We can no longer live life unconsciously, given how much we know about the state of the planet. It makes me feel sad to witness humanity replacing fish in the oceans with plastic, rivers with nuclear waste, forests with urban housing, clean air with pollution,  and turning the ecosystem into a garbage bin. As I painfully witness ecocide on Earth, I feel the urgency to respond to her cry.

My coming out story is part of the larger story of humanity’s movement toward love and liberation. We all want freedom to love. It hurts deeply to shame a human being for such a natural desire. Throughout human history and in most places on the Earth, countless numbers of innocent LGBT people have lost their lives through hateful acts; therefore, I consider the Earth as one giant shrine. The Earth has been witnessing humanity’s story, and I witness her mistreatment and exploitation of her natural resources.  

As a gay man, I honor my gay ancestors who had strong bonds with all life on Earth. As a LGBTQ community, I hope we relate to the Earth as our shaman ancestors did. Our survival depends on treating the planet as a sacred being in need of love. As the Earth’s holocaust is taking place, we as queer people can play a major role in stopping it. The LGBTQ community suffered their own version of a holocaust when the AIDS crisis took many lives of our people. Triumphs like the way we took care of our dying people during this crisis, and how far we have come in our struggle for equal rights are truly a reflection of how courageous we are as a community. Our courage can continue to stop forces of greed that are destroying our echo system. There's still time to love the Earth back to health.

 



© Dr. Payam Ghassemlou MFT, Ph.D. is a Licensed Marriage and Family Therapist (Psychotherapist), in private practice in West Hollywood, California.  www.DrPayam.com , www.SomaticAliveness.com

 

 

 

Monday, July 20, 2020

The Queer Body Remembers: Somatic-Focused Trauma Healing By Payam Ghassemlou MFT, Ph.D.

For many LGBTQ (lesbian, gay, bisexual, transgender, queer/questioning) people growing up was  distressing due to homophobia and transphobia. Schools felt like a scary place for those who were scapegoated as queer. LGBTQ people of color reported even worse experiences due to the additional stress of racism and racial bullying. Many of the gay men’s personal narratives that I have heard are not vastly different from my own. Regardless of national origin or skin color, we are part of a tribe with similar stories of growing up in a homophobic and transphobic world where our true essence was repeatedly assaulted. As LGBTQ people, we have connected around the theme of “love is stronger than hate” which raised awareness about our injustice and suffering. Addressing these issues have helped people to become more concerned about the mistreatment of not only LGBTQ kids, but also any youngsters who do not flow with the mainstream. More work needs to be done to make the world a safer place for marginalized people. Anyone dealing with oppression does not deserve to suffer in silence and needs encouragement to reach out and get support. Love and healing  is more accessible than our painful moments want us to believe.

Injustice and trauma that were inflicted on LGBTQ people as result of growing up in an oppressive environment deserve empathy and healing. When it comes to healing, psychotherapy offers a variety of approaches to work with trauma, including the ordeal of growing up gay in a heterosexist world. Many mental health professionals who work with LGBTQ clients often rely on a “top-down” approach, which  focuses on the highest form of cognition that involves changing thoughts. Moreover, it challenges clients’ negative belief systems and their cognitive distortions. Many clients have benefited from cognitive restructuring in psychotherapy and developed skills in identifying and disputing irrational or maladaptive thoughts. In my clinical experience, when it comes to healing from years of assault on one’s core identity including feelings of shame and humiliation for same sex attraction, a cognitive approach is neither enough nor always possible. For many queer trauma survivors whose thinking brain gets hijacked by  trauma memories and their bodies default to a fight-flight-freeze response, a body-centered approach or bottom-up processing is necessary to calm their arousal systems. Relying on the thinking brain as the only path to deal with the root cause of trauma symptoms is not effective. The brain parts that are responsible for reflexes, memories, and automatic survival responses are in the deeper regions of the brain, and trauma informed therapy needs to begin by focusing on those areas.

Educating clients about a bottom-up approach, and the basic working of the nervous system can help enhance and clarify the somatic focused therapy process. For many LGBTQ clients, trusting a professional or an authority figure might not be easy due to their history with a discriminatory health care system, religious bigotry, police violence, school trauma, and family betrayal. Establishing a therapeutic alliance with LGBTQ clients can be facilitated by explaining the therapeutic process including the key role the nervous system can play in trauma recovery and asking their permission to provide somatic-focused therapy.

Our body comes with an already built-in autonomic nervous system (ANS) that provides many vital functions. The ANS is the part of the nervous system that governs the fight, flight, or freeze instinct and is responsible for the unconscious bodily functions like breathing, digesting food, and regulating the heart rate. It also plays an important role of supplying information from our organs to our brain. The ANS is central to our experience of safety, connection with others, and our ability to bounce back from life’s overwhelming experiences. Relying on neuroception, a term coined by Dr. Porges, our ANS is able differentiate between safety, danger, and a life threat. Neuroception, as Deb Dana (author of  The Polyvagal Theory in Therapy) explains, is automatic, and it does not go through the thinking part of our brain. Everything from sound to smell to temperature in our environment, people’s tone of voice, and eye contact can influence our neuroception.  It  is like a “guardian angel” that helps us take immediate action in the face of danger or threat. The goal of neuroception is to keep us safe and alive.

Pat Ogden’s, Stephen Porges’, Bessel van der Kolk’s, and Peter Levine’s research and writings have expanded my understanding of the autonomic nervous system as a relational system that has been shaped by experience. We now know previous negative experiences and traumas can significantly affect how our nervous system accurately assesses safety, danger, or a life threat. This can explain why many LGBTQ people with history of being judged, humiliated, and violated often suffer from anxiety that stems from faulty neuroception.

Neuroceptive conditioning based on previous homophobic and transphobic mistreatment can cause many LGBTQ people to feel unsafe even where there is no real threat. What we hold inside in the aftermath of trauma can cause us to over-react in a safe environment or not react correctly in a dangerous situation. A body inclusive therapy can help to support the ANS to move out of a dysregulated state into a biological state of safety and connection.

There are many body-oriented methods for trauma healing including Somatic Experiencing (SE) which was founded by Peter A. Levine, Ph.D. His curiosity about animals in the wild getting exposed to life-threating situations without getting PTSD while humans frequently succumb to the disorder was the start of  SE’s development. SE is a body first approach that helps people discover where they are stuck in the fight, flight, or freeze responses, and how they can “resolve these fixated physiological states.” SE is a powerful trauma healing medium that includes working with sensations, movements, postures, and gestures as a way of deepening resilience and to reset the nervous system. According to Dr. Levine, the ANS can become dysregulated due to “the thwarted responses of fight, flight, or freeze” in the aftermath of trauma. A body-oriented approach like SE can help stop trauma to become “a life sentence”  through “gently releasing thwarted survival energy bound in the body.” To do this, Dr. Levine developed SIBAM as a method to accurately track a client’s inner experience. In his writing, he described SIBAM as an acronym for: “Sensation (Internal-Interoceptive), Image, Behavior (both voluntary and involuntary), Affect (feelings and emotions) and Meaning (including old/traumatic beliefs and new perceptions). These five elements are the channels of experience that occur during a session.”

LGBTQ people who grow up with mistreatment can discover the tales of their abuse written in their nervous system. The queer body remembers the experience of growing up in a world with cruelty. Having over two decades of providing LGBTQ affirmative psychotherapy along with research and numerous trainings on body-mind therapy, I have learned cruelty and cumulative stress of mistreatment can become embodied during a person's life and affect the working of the ANS. For example, one gay high school student with symptoms of anxiety disclosed to me that he hears several homophobic remarks a day along with experiencing bullying and harassment. Such ongoing stress from homophobia can activate his sympathetic system (“stress response” or “fight or flight” response). Naturally as a target of hate and mistreatment, he wants to defend himself or escape the abusive situation. Often due to lack of protection for many LGBTQ youngsters, during such abusive situations neither fighting nor fleeing can resolve the overwhelming situation. As a result, the energy that gets locked inside him for not being able to fight or flee causes trauma symptoms. In other words, the thwarted or incomplete fight and flight responses can become “trapped” within the youngster’s body and dysregulate his nervous system. Such a dysregulated nervous system is likely to get stuck on “high” or hyper-arousal. Anxiety, panic attacks, rage, hyperactivity, mania, hypervigilance, sleeplessness, exaggerated startle response, digestive problems, and many other symptoms are the result of a dysregulated nervous system that is stuck on “high” or hyper-arousal.

On the other hand, there are those of us whose nervous systems can stuck on “low” or hypo-arousal, which can result from being terrorized growing up with no hope of protection or escape. For example, faced with isolation, confusion, bullying, physical attacks, and ongoing lack of safety is too stressful for any child to endure, especially when there is no empathic other to help the kid. Such experience is often beyond the youngster’s “window of tolerance” (a term coined by Dr. Daniel Siegel). This is when the dorsal vagal (dorsal branch of the vagus nerve as discussed by Dr. Porges’ Polyvagal Theory) can shut down the entire system, and the mistreated youngster can go into freeze. In other words, the child suffers in silence with numbness or dissociation as his only available survival mechanism. Dorsal vagal is instrumental in activating the “shutdown” of the body in cases of overwhelming fear which can result from trauma. This automatic survival mechanism can become a long-standing pattern of how individuals might cope with fear and stress in life. For instance, people whose nervous system is stuck on “low” or hypo-arousal when faced with life stresses can default to shutting down, disassociation, chronic isolation, detachment, numbness, and suicidal thoughts.

As stated, trauma symptoms are the trapped energy from the "incomplete defensive response" (fight, flight, or freeze) and healing involves helping the body to release such thwarted responses. Working with many members of LGBTQ community, I have noticed when the nervous system gets stuck on freeze, when numbness and detachment become a gay man’s dominant state, he is more likely to engage in risky behaviors as a temporary relief from inner deadness. Thrill seeking behaviors such as, excessive gambling, hypersexuality, and crystal meth (crystal methamphetamine) use are few examples of  how some gay men escape the emotional flatness that results from experiencing the hypo-arousal state. The same behaviors can also be used to cope with ongoing activation of the fight or flight response. One person might turn to substance abuse or other perilous behaviors to escape his inner deadness while another person might use it to dampen his anxiety that often results from being stuck in a state of hyper-arousal. It is important to note that the trauma is at the root cause of such a maladaptive way of coping.

As discussed earlier, as a “bottom-up” approach, SE focuses on the brain stem and its survival-based functions first rather than insight and emotions. Dr. Levine developed SIBAM to chart this “bottom-up” process, working from body to emotions and cognitions. The SE session involves teaching the client to track body sensation including the sensations related to the traumatic event. Experiencing  body sensations related to homophobic or transphobic events in a safe way allows the client to process the trauma. Often the client might experience discharge of the traumatic energy through heat, vibration, shaking, or tears. Such healing approach can reset the nervous system and restore inner balance. For example, Cyrus (names and other details have been changed in respect for privacy and confidentiality) a cisgender gay Iranian man who grew up suffering from homophobia and racism, came to therapy to work on his “coming out issues.” After he felt safe enough to address his traumas, our work progressed in helping him to develop awareness of “felt sense” of his internal states.  We worked slowly and paused periodically to notice any sensations, movements, impulses, images, gesture, or feelings. Sometimes he experienced an uncomfortable heavy sensation in his chest and stayed with it short of getting overwhelmed. Other times he noticed spontaneous movement of his body rocking from side to side which felt soothing for him. We paid attention to any subtle movement or protective responses that was coming up. For example, one of the protective responses that was not available at the time of dealing with school bullies was emerging. I invited Cyrus to notice the movement of his hands and what might be coming up. He described sensing strength in his arms and an impulse to use his hands to push back. By slowing down the process, he was able to work with that impulse. By tracking his body sensations and movements, Cyrus was able to move through painful events and discharge the trauma energy by spontaneous trembling and shaking. In addition, alternating, or “pendulating,” between the sensations associated with the traumatic event and those that are a source of safety and strength was part of the process that supported his ability to self-regulate. Eventually, our work together led to the embodiment of his pride in being a gay person of color. It also helped Cyrus not letting his past traumas become a life sentence. He discovered love and a sense of safety is more accessible than his past wants him to believe.

On the path to recovering from trauma and living a passionate life, one needs resources. In Sensorimotor psychotherapy, Pat Ogden describes resources as, “anything that enhances the quality of our lives or provides what we need to meet life’s challenges.” She also discusses in details different categories of resources including internal resources and external resources. It is important to note, a resource needs to be tailored to the needs of the individual. For instance, some clients might find certain body movements like rocking or dancing helpful. Their body might respond positively to such an experience by releasing tension. Other clients might notice feeling lighter in their body after watching a comedy or playing with their pets. No one should feel judged for not finding certain resources helpful. One size does not fit all.

One of the resources that can benefit gay men is the discovery and the embodiment of the meaning of their gayness or queerness. In one of my articles, “Gays in Search of Meaning,” I discussed by embracing what is inherently purposeful about our gayness, we can start to live a more soulful life. Helping gay men to connect to their gay essence and find the numinous qualities inherent in being gay can be an enlightening process. Gay people have an advantage as far as enlightenment is concerned. Most gay people grow up feeling "different," and that differentness helps to not identify with the collective. As Eckhart Tolle, the author of The Power of Now, suggested,

"...realization that you are different from others may force you to disidentify from socially conditioned patterns of thought and behavior. This will automatically raise your level of consciousness above that of the unconscious majority, whose members unquestioningly take on board all inherited patterns. In that respect, being gay can be a help. Being an outsider to some extent, someone who does not fit in with others or is rejected by them for whatever reason, makes life difficult, but it also places you at advantage as far as enlightenment is concerned."

It is important to note concepts like soul, enlightenment, or spirituality can be triggering for many LGBTQ people who were harmed by homophobic religions. Throughout human history, many  religious institutes have committed atrocities against LGBTQ people. In the name of their god, they have murdered queer people or denied them their human rights. For many LGBTQ people who were target of hate by homophobic institutions, knowing their right to a soulful life with depth and purpose can be a resource. Such awakening can become embodied when it is done within the context of somatic therapy. In my experience, many gay men have added meaning and a sense of aliveness to their lives by participating in body inclusive psychotherapy while working on discovering a deeper meaning of being gay. Such feeling of aliveness and its underlying bodily sensation is in contradiction to the fear and humiliation that many gay men had to endure growing up in a heterosexist world. In Body Keeps the Score, Dr. Bessel van der Kolk writes about a body-centered approach to healing allows “the body to have experiences that deeply and viscerally contradict the helplessness, rage, or collapse that result from trauma.”

Finally, how far the LGBTQ community has come in the struggle for equal rights reflects how brave we are as a community. Our bravery can continue by facing traumas we experienced growing up in oppressive environments that did not nurture our true essence. Not every LGBTQ person felt traumatized growing up, but those who did can benefit from the vitality and the sense of liberation that comes with incorporating somatic work as part of the healing process As Resmaa Menakem, the author of  My Grandmother’s Hands stated, “Healing does not happen in your head. It happens in your body.”

 

© Dr. Payam Ghassemlou MFT, Ph.D. is a Licensed Marriage and Family Therapist (Psychotherapist), in private practice in West Hollywood, California.  www.DrPayam.com , www.SomaticAliveness.com



 

 

 


Sunday, April 26, 2020

A Somatic Approach on Working with Depression and Negative Self-Talk By Payam Ghassemlou MFT, Ph.D.





Depression is common and treatable. It can strike anyone at any age. Consulting with your physician or a licensed mental health provider is the best way to find out if you are suffering from depression and the type of depression you might be having.



A person with depression can experience a few or many of the following symptoms:



Feelings of sadness and emptiness



Feelings of anxiety



Experiencing restlessness or irritability



Losing interest in all or most activities



Problems with appetite that can lead to weight gain or weight loss



Sleeping problems



Loss of interest in sex



Low energy that can include feeling tired much of the time



Difficulty with concentration or making decisions



Feeling negative towards oneself including worthlessness or excessive guilt



Feeling hopeless or helplessness



Crying spells



Increased use of alcohol or drug use in order to cope with a depressed mood



Thoughts of death/suicidal ideation



Many people might not have the awareness that the underlying cause of the above-mentioned symptoms is depression; therefore, they cannot get the treatment they need. It is difficult to treat something that one has not identified yet. Over time, serious levels of depression that are not addressed get worse and can lead to other health-related issues. It can even lead to suicide.



There are different kinds of depression; hence, one person’s needs will differ from those of someone else. Psychotherapy is the most common treatment for depression. Psychotherapy can help on many different levels including integration of the clients’ body experiences in relation to their thoughts and emotions along with resolving or coping with issues that may contribute to their depression. Most mental health providers agree treatments for depression with suicidal ideation or other serious symptoms require a combination of antidepressants and psychotherapy. Some patients who might not show progress with standard treatments for depression might need additional resources.



In my counseling work with people who suffer from depression, I often notice that they have an inner critic which constantly makes them feel discouraged, inadequate and in many cases worthless. When the inner critic is the dominant voice inside a person, depression is likely to be present. Identifying the inner critic can be done by encouraging clients to pay attention to their body and their nervous system activation. For example, when Jack noticed his neck and shoulders curved forward, his head looking down, and unpleasant tension in his jaw, he was invited to become curious about this body language. The body language is a voice that does not use words and always tells the truth. He discovered an inner dialogue associated with this body posture, and it involved the following thought, “I am going to lose my job.” He realized how often he tells himself that his job is at jeopardy. When he was invited to examine all the reasons that he won’t lose his job, and all the resources that can help him to find another job in case he was let go, he noticed a shift in his body. He started sitting up straight with his shoulder pushing out, his jaw loosened, and he reported feeling more confident. He was encouraged to embody this new level of confidence by noticing all the positive shifts in his body including his deeper breath and feeling more relaxed in his shoulders. By tracking his pleasant bodily sensations that he was experiencing as result of identifying helpful resources, he was creating a physiological event in his body which led to regulating his nervous system. This can be a powerful approach to help someone suffering from negative self talk to use their body as a resource to modify such self-defeating dialogue.



There are many ways to work with negative inner dialogues and painful emotions that accompany them. It is helpful for clients and therapists to explore different treatment options as they work together. A collaborative therapeutic approach helps people to feel empowered and  in control of their recovery from depression.



Working with a mental health therapist to explore treatment options for depression is an important step toward healing. I hope anyone who is suffering from depression reaches out and gets the help they need. Everyone’s pain is unique, and no one deserves to suffer in silence. Reaching out and asking for help is a courageous act that people can do in response to suffering from depression.




 © Dr. Payam Ghassemlou MFT, Ph.D., is  a marriage and family therapist in private practice in West Hollywood, California. www.DrPayam.com 
www.somaticaliveness.com