Rebecca Sidoti, LCSW
OCD & Anxiety
Ketamine Therapist
VR Therapist
Caroline Goodhines
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Molly Weaver
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Denise Spivey
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5 Trauma-Informed Practices
you Can Do At Home
Trauma-informed practices can can be beneficial tools for self-healing and personal growth. If you have experienced trauma and are looking for ways apply trauma-informed therapy practices into your own well-being, these 5 skills are easy to try and can be modified to your needs!
Here, we’ll review five trauma-informed practices designed to promote self-awareness, healing, and resilience.
1. Trauma-Informed Grounding Techniques
Grounding techniques are effective for managing anxiety, stress, and dissociation, which are common experiences for trauma survivors. One simple grounding exercise is the “5-4-3-2-1” technique. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By engaging your senses, you can bring yourself back to the present moment and create a sense of safety and stability.
2. Journaling: Trauma-Informed Practices in Mindful Reflection
Journaling is a powerful tool for self-reflection and processing emotions related to trauma. Set aside regular time for journaling and allow yourself to freely express your thoughts and feelings. Write without judgment or censorship. You can explore your experiences, triggers, and any insights or progress you have made. Journaling provides a safe space to release emotions and gain clarity on your journey of healing.
3. Trauma-Informed Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves systematically tensing and relaxing different muscle groups in your body. Start from your toes and work your way up to your head, focusing on one muscle group at a time. By intentionally tensing and releasing the tension, you can promote physical and mental relaxation, reduce muscle tension, and alleviate stress and anxiety associated with trauma.
4. Visualization In Trauma-Informed Practices
Visualization and self-talk can help reframe negative thought patterns and enhance self-esteem and self-belief. Find a quiet space, close your eyes, and imagine a safe and comforting place or situation. Engage all your senses in this visualization, imagining the sights, sounds, smells, and sensations. Additionally, reframe self-talk, or write out self-talk statements that resonate with you, such as “I am strong” or “I am deserving of love and healing.” Repeat these statements regularly to reinforce positive self-perception.
5. Self-Compassion and Self-Care
Practicing self-compassion and self-care is crucial for trauma survivors when working towards healing through a trauma-informed lens. Engage in activities that bring you joy and comfort. This could include taking walks in nature, practicing mindfulness or meditation, engaging in creative outlets like art or music, or simply spending time with loved ones. Remember to prioritize self-care and be gentle with yourself throughout the healing process. Treat yourself with the kindness and understanding you would offer to a dear friend.
Conclusion
These trauma-informed therapy exercises can be valuable tools for supporting your healing journey at home. Grounding techniques, journaling, progressive muscle relaxation, visualization with self-talk, and self-compassion practices can contribute to your overall well-being and resilience. Remember that healing from trauma takes time, and it’s essential to seek professional support if needed. By incorporating these exercises into your routine, you are taking important steps towards self-care, empowerment, and growth.
FAQ's about
trauma-informed therapy in new jersey
Where are you located? I need a therapist near me
We are fully online, which means that your therapy sessions will be help via video call on our HIPAA compliant Platform. Anyone in New Jersey can access our therapy services
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page shares a small blurb about Why We Left Insurance Panels
What are out-of-network benefits?
When using OON benefits, patients typically pay the full cost of the treatment upfront and then file a claim with their insurance company for reimbursement. The amount of reimbursement can vary depending on the plan, but it can sometimes be as high as 90%. Call your insurance to see if you have OON benefits or click here to call us and we can check for you!
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that tele-therapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether tele-therapy is working for you.
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
- Feeling comfortable talking to your therapist
- Your therapist respects boundaries
- You’re moving towards your goals
- You feel listened to
You’re doing better in life - Your self-esteem is getting better
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
