How to use your creativity to help support you on your healing journey By: Selina Mattison, Placement Student at The Gatehouse, Social Service Worker Diploma Art is often used as an outlet for expressing difficult emotions. The arts are quite diverse, and have many different forms such as painting, architecture, sculpture, literature, music, performing and cinema. These outlets both help the artist and the viewer. However, you don’t have to be an artist to have creativity. There is an undeniable connection to trauma and creativity. Artists such as Vincent van Gogh, John Lennon and Maya Angelou (to name a few) were all similar in one way: they all had traumatic experiences. One of the reasons why trauma and creativity are connected are due to ‘shattered preconceptions’. ‘Shattered preconceptions’ refers to our imagination and the bounds it can reach. Our imagination requires the perception of possibility. When we are creative, it breaks through the limiting barriers of preconception we’re used to. The second reason is the isolation effect. Isolation, while not necessarily a positive thing, often is the birthplace of the most creative minds. When trauma makes you feel like isolating, often people look to creating to help spend their time. Whether it be painting or simply cooking. Thirdly, understanding and healing is a way of expressing more difficult emotions. There are some moments and experiences that words can’t describe, but rather, can only be expressed in color or in creativity. Researchers suggest that creatives use their negative experiences into creative ways as a mean to cope. Trauma induces creativity, and creativity induces post-traumatic growth. So where can we start? Not everyone is artistically inclined, but we can all be creatives. One way to be creative which anyone can do is collaging. Cut up some magazines, newspapers, etc. and glue them to a surface to create a piece of art. I personally find collaging to be very calming, and one of my favorite ways to create art, especially when I’m not in the mood to draw or paint. Also consuming art can be very soothing. Just listening to music or an audiobook can help inspire your creativity and support you on your healing journey. Finding a creative outlet, no matter what medium, is proven to be helpful and is worth trying out to see if it works for you. References https://amberlylago.com/the-link-between-creativity-trauma/#:~:text=Creativity%20helps%20the%20mind%20understand,creativity%20induces%20post%2Dtraumatic%20growth.
Grounding, Dissociation, and Remaining Present
Grounding, Dissociation, and Remaining Present By Jamie Ayotte, The Gatehouse Placement Student – Social Service Worker Program Survivors of childhood sexual abuse experience many unfortunate side effects as a result of their trauma. No one story is identical, but a lot of the similar issues experienced by different survivors are common. One of these that I have been thinking a lot about recently is called dissociation, as it has crept its way back into my life in the past month (for context, I am also a survivor). Dissociation is defined as “a disruption in the usually integral functions of consciousness, memory, identity, and perception of the environment” the definition goes on “Dissociative symptoms exist along a continuum, ranging from common experiences such as daydreaming and lapses in attention, through deja vu phenomenon, to a pathological failure to integrate thoughts, feeling, and actions.”. My own experience with dissociation has varied over the years, from the common daydreaming to completely losing track of where I am, what I’m doing and even have gone as far as completely blacking out in times of major stress. Luckily over the years, I’ve been able to manage the effects using various tools I’ve learned, but upon re-entering the online learning world this month, I’ve found myself faced with the challenges of dissociation while I’m speaking in front of my peers and classmates once again. Through years of therapy and techniques, I learned from the volunteers at The Gatehouse, I now have an arsenal of grounding tools that I can reach for (mentally and physically) when I start to feel myself drifting away. For anyone who isn’t familiar, grounding is basically a self-soothing skill that can be used to keep a person in or bring them back to the present when they are experiencing feelings of overwhelm, intense anxiety, dissociation or any other uncomfortable effects of being triggered. It helps you reorient the here and now. For me, grabbing a paperback book and feeling the pages between my fingers can help, or paying particular attention to objects or colors in a room that reminds me of the earth (earth tones, textures, etc…), but there are many different types of grounding techniques that can help different people. Here is a list of some grounding techniques I find helpful: Touching/holding an object that brings you comfort and/or makes you feel safe. As I mentioned above, holding onto a book and feeling the pages is an example. For me, I’m reminded that the pages are made of paper, which is made from trees. In some strange way this makes me feel connected to the earth, and can bring me back to the present. Focus on items or colors around you that are earth tones or textures (browns, greens, coarse). Again, I find these types of things remind me that I am connected to the earth, and not wherever it is that my brain seems to want to take me. If these colors do nothing for you, think about which ones do make you feel good and surround yourself with those. Going barefoot/feeling the grass under your feet. The act of literally feeling the earth underneath you can be incredibly grounding and soothing. Nature in general can have similar effects whether it be flowers, or touching the bark of a tree. These techniques that work for me are all sensory-based, and here are some more: Running cool or warm water over your hands (not too hot!) Spritzing your face, neck, and arms with a fine water mist Placing a cool washcloth on your face, or holding onto something cool like a can of pop Listening to soothing or familiar music, dancing to it if you can Noticing the weight of your body in your chair or on the floor, feeling the weight of your clothes on your skin. There are other types of techniques as well, such as: Mental Distraction Techniques: Pick a letter and think of emotionally positive or neutral words that begin with that letter Pick a color and look around for objects of that color, notice the differences in their exact shades Describe an everyday event/process in great detail, listing each step in order as thoroughly as possible Watch a children’s movie or television show, or something cute/funny on YouTube Think of the words to your favorite song or poem There are many different types of techniques that you can try using if you are experiencing something that you think grounding could help you with! For me, sensory works best but I know folks who use multiple types. Check out the link below if you’re interested in a lengthier list of different techniques and their types! https://did-research.org/treatment/grounding References: Grounding techniques. DID. (n.d.). Retrieved September 27, 2022, from https://did-research.org/treatment/grounding Relationship between dissociation, childhood sexual abuse, childhood … (n.d.). Retrieved September 27, 2022, from https://ajp.psychiatryonline.org/doi/pdf/10.1176/ajp.155.6.806
The Significance of Community and Belonging
The Significance of Community and Belonging Written by: Jasleen Chadha, The Gatehouse Placement student, Social Service Worker Diploma Program Community and belonging play a significant role in our lives. A community can come together in many ways and that can include having shared experiences (Foregeard, 2022). This is exactly what happens at The Gatehouse when survivors sit with one another and experience “me too” moments in a group. For many, it is the first time they feel seen, heard, and validated in their lives. Peer support is a powerful healing community. It is important for an individual to be able to share their emotions with others alongside being valued and supported by their peers. This basic human need allows them to feel connected with others which also allows them to build new relationships and associate with new people every day. Connection and belonging can be rooted back to before being born, an infant will need care from their parents or caregiver, this allows both the baby and guardian to connect and belong. Throughout the early stages of life, the individual will be connecting with different people, this will allow them to associate with different groups allowing them to find where they belong. These connections could be permanent, or they may come and go but it allows the individual to learn and grow. (Allen, 2019). For survivors of childhood sexual abuse, trust is violated and it can make it extremely difficult to learn to trust others, and sometimes oneself. Many survivors long for belonging and community. Not having a connection or only being limited connection and trauma can bring out negative outcomes which can affect someone’s social skills, emotional regulation, coping skills, and mental health issues. These connections give an individual the opportunity to follow the social norms and it helps guide behaviour. The early stages and years of a person are crucial for developing skills that can help deal with tragic experiences and losses. Schools and education permit a proactive approach, allowing children to adapt positively as an adult (Allen, 2019). Being a part of a community gives us the opportunity to share new information with peers around us who would be interested in that topic. Finding a community that accommodates certain interests. Some other ways that a community can be beneficial to someone is it allows for the opportunity to be inspired, to feel supported, and again build meaningful relationships and have a sense of belonging. It helps stabilize your mental well-being by being able to stay connected, decreasing the feeling of isolation (Foregeard, 2022). References Allen, K.-A. (2019, June 20). The importance of belonging across life. Psychology Today. Retrieved from https://www.psychologytoday.com/ca/blog/sense-belonging/201906/the-importance-belonging-across-life Forgeard, A. V. (2022, March 25). Why is community so important. brilliantio. Retrieved from https://brilliantio.com/why-is-community-so-important/
Grounding: The 5-4-3-2-1 Technique
Grounding: The 5-4-3-2-1 Technique By: Elizabeth Jeroy – The Gatehouse Placement Student, Community & Justice Services Diploma Program Grounding techniques often use the five senses to immediately connect you with the here and now. If you are experiencing overwhelming emotions or triggers, an example of some activities you can try include spending time with a pet, counting backwards from 100, or running your hands underwater. The 5-4-3-2-1 Technique The 5-4-3-2-1 Technique can be an especially effective grounding activity. It uses all 5 senses to connect with your surroundings. First, look around and list five things you can see. This could include acknowledging the weather and listing the furniture in the room or any other objects in your vicinity. Next, reach out to four things you can touch such as your pet or a soft blanket. The third step is to listen for three things you can hear. Do you have the tv or radio on? Can you hear birds chirping outside? Then search for two things you can smell. Maybe you have flowers in your home or a nice meal cooking. Lastly, identify one thing you can taste, such as a coffee or snack you are enjoying. Check-In with Yourself If you are new to mindfulness or a seasoned professional, it is beneficial to check in with yourself to know if a grounding technique works for you. Before beginning a grounding exercise, rate your distress as a number between 1 & 10 Once you have completed the activity, rate your stress level again. This will help you gauge whether a particular technique is effective for you.
Grounding in a Time of Crisis
Grounding in a Time of Crisis By: Beatriz Cruz, The Gatehouse Placement Student, Social Service Worker Diploma Program Have you used your grounding techniques today? Grounding is often used in situations where stressful and alarming feelings may arise, which may prove to be extremely helpful for survivors of childhood sexual abuse in their healing journey. Grounding may not come easy at first as it may take some time to figure out which one you find more helpful in what situation. Practicing them outside of times of crisis is also helpful as they may be easier to perform in times of actual distress, and it’s a good self-care reminder too. There are plenty of grounding techniques to choose from, including physical, mental, and soothing types of grounding, and these all may help with symptoms such as distress, traumatic flashbacks, nightmares, painful emotions such as anger, anxiety, and when feeling the urge to self-harm. In addition, grounding is an available source of comfort anywhere and at any time, especially with mental grounding exercises such as: Reciting something like a poem, song, or passage you are already familiar with and visualize each word in your head Using mental games such as matching each alphabet letter to a city or object Using safety/anchoring statements such as “I am safe, I am at this location and today’s date is…” In addition to these, there are also physical grounding exercises such as: Running cold water over one’s hands/hold a piece of ice Carrying a grounding object. It can be anything you find comforting such as a smooth stone, a favourite blanket, or even a keychain Stamping feet or pressing them to the floor in order to physically ground oneself Moreover, soothing techniques for grounding can simply include sitting with a pet, practicing self-kindness by reciting kind statements to oneself or even visualizing one’s favourite place. Grounding is a great tool to have in a time of crisis, however, it is best to use it when one initially senses a crisis coming on, instead of waiting until it gets worse to use these techniques (Raypole, 2022). You are not alone. You are capable. References Raypole, C. (2022, June 13). Grounding techniques: Exercises for anxiety, PTSD, & more. Healthline. Retrieved February 19, 2023, from https://www.healthline.com/health/grounding-techniques
In-Person services resuming as of January 9, 2023
Happy New Year! As we enter 2023, with gratitude and hope. We are inspired to share that The Gatehouse is reopening for in person services on January 9th, 2023. Most services are now available in person and/or online. Intakes Intake meetings can be conducted virtually or in person. Please complete the intake form and email to Karen MacKeigan, Program Assistant at karen@thegatehouse.org Provide your availability in your email to Karen and whether you would like a virtual or in person intake meeting, as well as your interest in virtual or in person group. Intakes are by appointment only. No walk-ins at this time.
Happy New Year Celebration at The Gatehouse
Open House & New Year’s Celebration at The Gatehouse January 20- Thank you to everyone who joined us at our open house and new years celebration. 27 people joined in celebrating the new year, meeting new program participants and volunteers. Thank you to the neighbourhood officers, Constable Julie-Anne Walker and Constable Stephen Hogg, and Police Constable Rian Hamilton for visiting The Gatehouse and getting to know more about our programs and services. We’re excited for continued services, now in person and online, to be able to reach more survivors across Canada! help us spread the word on social media, share our links and event notices where possible. We couldn’t do this work without your help. To find out more information about our Phase 1- Out of the Darkness Into the Light program, please got to https://thegatehouse.org/adult-support-program/ Please consider becoming monthly donor. Sign up today at www.thegatehouse.org/donate Your $25 helps another survivor access programs and services at The Gatehouse. If you would like to bring something to donate to The Gatehouse, we are currently accepting toilet paper, ground coffee, paper towels, dawn dish soap, dishwasher detergent pods, printer paper, pens, sketch books, journal books – please set up a time to drop off items by reaching out to Maria at mbarcelos@thegatehouse.org . To make a financial donation to The Gatehouse, please visit www.thegatehouse.org/donate
How to Practice Gratitude when You’re Depressed
How to Practice Gratitude when You’re Depressed By Amy Tai, Community and Justice Services (diploma), Program Assistant It has been said time and time again that practicing gratitude and counting one’s blessings can help boost your mood and decrease feelings of depression. But are those same benefits available to people who are struggling with mental health? The simple practice of gratitude can have a tremendous impact on one’s mental health and wellbeing. Research has shown that gratitude can act as a ‘natural antidepressant’ in that its effects can be almost the same as medications. The daily practice of gratitude produces a feeling of long-lasting happiness and contentment (Chowdhury, 2022). Gratitude doesn’t have to be a huge production of appreciation, which can be an extremely hard task for someone who is depressed and worn down. Instead, it can be helpful to start small. A study on gratitude and depression revealed that a single thought of appreciation can lead to an immediate 10 percent increase in happiness and a 35 percent reduction in depressive symptoms (Cal Y Mayor Galindo, 2021). So, how can we practice gratitude in a more practical and tangible way, especially when we find ourselves depressed and worn down? Here are three ways to get started: Appreciate yourself. As you stand in front of the mirror, tell yourself five positive things. These can be things you like about yourself, something you’re proud of accomplishing, something you’re good at, or a form of encouragement such as “You can do hard things”. Gratitude meditation. Gratitude meditation is a simple, grounded strategy for reflecting on all the people, circumstances, and things for which we are truly grateful. When we practice gratitude meditation, we choose to pay attention to both the world (family, friends, etc.) and ourselves (accomplishments, skills, and feelings). This improves perspective, sharpens our vision, and almost immediately releases us from the weight of stress and burnout (Chowdhury, 2022). Gratitude journal. Keeping a journal where you list all the people and things in your life for which you are grateful can significantly improve your mental health. Try to make this a daily practice and set aside some time each day, either in the morning or at night. It is also useful to look back and read previous entries, especially on days when you are finding it difficult to be grateful. Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful. -Buddha References Cal Y Mayor Galindo, P. (2021, April 13). What Is Gratitude? 5 Ways to Practice Being Thankful. BetterUp. https://www.betterup.com/blog/gratitude-definition-how-to-practice Chowdhury, R. B. M. A. (2022, August 2). The Neuroscience of Gratitude and How It Affects Anxiety & Grief. PositivePsychology.Com. https://positivepsychology.com/neuroscience-of-gratitude/#:%7E:text=When%20we%20express%20gratitude%20and,feel%20happy%20from%20the%20inside.
Gratitude –Helpful Writing Prompts to Get Started with Gratitude
Gratitude –Helpful Writing Prompts to Get Started with Gratitude Written By: Sienna Wallwork, Program Assistant, Completing Bachelor of Applied Science in Family & Community Social Services and Social Service Worker Diploma Gratitude is an important emotion to practice. It is a positive emotion, and can be described as a thankfulness or appreciation. One effective way to practice gratitude is with a gratitude journal. This is a journal where you write down anything you are grateful for. Keeping these ideas on paper is a good idea because, when you are feeling low you can consult the gratitude journal as a reminder of all you have to feel grateful for. When writing in your gratitude journal, try writing down three good things from each day. It can be anything, no matter how big or small it may seem. Alternatively, you can try some of the following prompts in your gratitude journal: What is one thing that makes you smile every day? What are you looking forward to in the next week? What are you looking forward to in the next month? What is something you take for granted now that was not part of your life this time a year ago? Take a look around your home and write about everything you see that you are grateful for. Write about a happy memory that you are grateful for. Write about someplace you have been that you are grateful for. What is an accomplishment you are proud of? Write about something or someone that makes you feel safe. Write about something about yourself that you are grateful for. If you are having trouble thinking of things to write about in your gratitude journal, a helpful tip is to start small. It can be anything, from a supportive person in your life to your favourite sweater. The trick is to be consistent. By consistently writing in your gratitude journal, you will eventually have trained your brain to look for the positives. Citations Martin, S. (2021, November 18). The Power of Gratitude: 30 Gratitude Journal prompts. Live Well with Sharon Martin. Retrieved August 9, 2022, from https://www.livewellwithsharonmartin.com/the-power-of-gratitude-30-days-of-gratitude-journal-prompts/ Rehman, A. (2021, August 1). 13 journal prompts to practice gratitude. Grief Recovery Center. Retrieved August 10, 2022, from https://www.griefrecoveryhouston.com/13-journal-prompts-to-practice-gratitude/
Gratitude in Practice
Gratitude in Practice By Amy Tai, Community and Justice Services (diploma), Program Assistant In the simplest terms, gratitude is acknowledging the good in one’s life. To be fully immersed in a gratitude-filled life as opposed to a surface level expression of thankfulness can truly transform one’s life. Practicing gratitude has many benefits including a more positive mood, improved health, and the ability to deal with adversity. There are many ways to practice gratitude. It does not have to look the same for everyone. It can be as simple as saying “thank you” more often or can look more like meditation or a daily gratitude journal. While these things may seem “complex” at first, the more you do them, the easier they will get and a habit will form. Find what works for you, start incorporating it into your routine/life, and watch your overall wellbeing improve. Here are three ways to get started: Name three things you are thankful for daily. Make it a routine to think about your blessings each day. Research suggests that your mood during the day and the quality of your sleep may be directly impacted by this (Cal Y Mayor Galindo, 2021). Once you have begun to build the habit, it may be beneficial to finish this exercise by writing them down, this way you can come back and read them at any time. Start a gratitude journal. We have already heard of the benefits of journaling and the benefits of gratitude. Imagine the benefits when those are combined. When you write, you access memories and emotions from a fresh angle, using different portions of your brain. It has been demonstrated that keeping a gratitude journal stimulates the parts of the brain associated with morality and positive feelings (Cal Y Mayor Galindo, 2021). You may also find it useful to be able to read previous journal entries, especially when you are finding it hard to stay positive and be grateful for the things around you. Meditate. We can broaden our understanding of life and our connection to ourselves and others by practicing various guided meditations, such as those on love and kindness. It encourages thankfulness because it fosters acceptance, objectivity, and forgiveness. We can also use this time to focus on something specific for which we are grateful, allowing the sensation to intensify and grow (Cal Y Mayor Galindo, 2021). Regardless of what your life looks like right now, whether you are working through a rough patch or not, you can greatly benefit from the daily practice of gratitude. So much of our time is spent focused on what we don’t currently have (job, money, healing, etc.). The practice of gratitude reverses our priorities, allowing us to take time to appreciate the people and things we do. References Cal Y Mayor Galindo, P. (2021, April 13). What Is Gratitude? 5 Ways to Practice Being Thankful. BetterUp. https://www.betterup.com/blog/gratitude-definition-how-to-practice