Guided vs. Unguided Meditation

Guided meditation is meditation that is led by someone else, either in-person or via a recording. Unguided meditation is meditation done without leadership, done in the presence of others or alone. Unguided meditation may be done in silence or to calming sounds such as singing bowls or gentle music. For those who are in a more difficult situation or are new to meditation, it is often easier to begin with guided meditation. However, many feel that unguided meditation can lead to a deeper meditative state.

Tips For Unguided Meditation

For this meditation, it’s encouraged that you:

• Find a comfortable position in a place where you will not be disturbed
• Silence your phone and other electronics
• Take deep, slow, and paced breaths
• Acknowledge your thoughts, but let them roll past you
• Avoid self-judgement
• Remember that meditation is a practice

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Guided vs. Unguided Meditation

Guided meditation is meditation that is led by someone else, either in-person or via a recording. Unguided meditation is meditation done without leadership, done in the presence of others or alone. Unguided meditation may be done in silence or to calming sounds such as singing bowls or gentle music. For those who are in a more difficult situation or are new to meditation, it is often easier to begin with guided meditation. However, many feel that unguided meditation can lead to a deeper meditative state.

Tips For Meditation

For this meditation, it’s encouraged that you:

• Find a comfortable position in a place where you will not be disturbed
• Silence your phone and other electronics
• Take deep, slow, and paced breaths
• Acknowledge your thoughts, but let them roll past you
• Avoid self-judgement
• Remember that meditation is a practice

The post Guided Meditation for Relaxation appeared first on Survivors.org.

Guided vs. Unguided Meditation

Guided meditation is meditation that is led by someone else, either in-person or via a recording. Unguided meditation is meditation done without leadership, done in the presence of others or alone. Unguided meditation may be done in silence or to calming sounds such as singing bowls or gentle music. For those who are in a more difficult situation or are new to meditation, it is often easier to begin with guided meditation. However, many feel that unguided meditation can lead to a deeper meditative state.

Tips For Unguided Meditation

For this meditation, it’s encouraged that you:

• Find a comfortable position in a place where you will not be disturbed
• Silence your phone and other electronics
• Take deep, slow, and paced breaths
• Acknowledge your thoughts, but let them roll past you
• Avoid self-judgement
• Remember that meditation is a practice

What are Singing Bowls?

Also known as Tibetan Singing Bowls, these bowls are often made of metal or crystal and come in a variety of sizes. They are gently tapped, struck, or brushed with a small mallet or finger, causing the bowl to produce a resonant sound that reverberates. Singing bowls are a type of sound healing that has existed in Tibetan, Buddhist, Himalayan, and other cultures for centuries. They are still a popular practice today, often used in meditation or sound baths.

Research has found that singing bowl meditation can reduce anxiety, tension, depression, anger, and fatigue. While also improving heart rate, blood pressure, and respiratory rate.^1,2 Researchers aren’t certain why singing bowls and other forms of sound healing are effective, but there is evidence to suggest sound waves may have positive and observable interactions with human brain waves.³

Sources

1. Seetharaman, R., Avhad, S., & Rane, J. (2024). Exploring the healing power of singing bowls: An overview of key findings and potential benefits. Explore (New York, N.Y.), 20(1), 39–43. https://doi.org/10.1016/j.explore.2023.07.007
2. Goldsby, T. L., Goldsby, M. E., McWalters, M., & Mills, P. J. (2017). Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. Journal of evidence-based complementary & alternative medicine, 22(3), 401–406. https://doi.org/10.1177/2156587216668109
3. Goldsby, T. L., & Goldsby, M. E. (2020). Eastern Integrative Medicine and Ancient Sound Healing Treatments for Stress: Recent Research Advances. Integrative medicine (Encinitas, Calif.), 19(6), 24–30.

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Learn More About The Guest

Dr. Thema Bryant

“Dr. Thema Bryant, a renowned psychologist, author, professor, sacred artist, and minister, weaves psychology, spirituality, and social justice, as she illuminates paths to healing, liberation, and love, by leading the way in creating healthy relationships, healing traumas, and overcoming stress and oppression.

Dr. Thema completed her doctorate in Clinical Psychology at Duke University and her postdoctoral training at Harvard Medical Center’s Victims of Violence Program. Upon graduating, she became the Coordinator of the Princeton University SHARE Program, which provides intervention and prevention programming to combat sexual assault, sexual harassment, and harassment based on sexual orientation. Currently, a tenured professor at Pepperdine University, Dr. Thema directs the Culture and Trauma Research Laboratory and imparts wisdom to future generations of healers and leaders, fostering a culture of compassion and social justice.

Beyond the classroom, Dr. Thema’s influence extends far and wide. Her role as the former president of the American Psychological Association in 2023 underscores her commitment to advancing the field of psychology and advocating for mental health equity. Through her podcast, The Homecoming Podcast, a mental health podcast to facilitate the journey home to your authentic self, she offers a sanctuary for those seeking to create healthy relationships, heal traumas, and overcome stress and oppression. As a sacred artist, Dr. Thema’s artistic expressions, from written word to dance, invite readers and audiences to embark on a journey of self-discovery and healing. Her forthcoming book, Matters of the Heart (February 4, 2025; Penguin Random House), empowers readers to connect with themselves and to others, exploring topics such as: control issues, emotional unavailability, practical activation activities, case studies, and teaching how to shift mindset and patterns around romance.

Dr. Thema is a global psychologist who served as a representative of the American Psychological Association to the United Nations. The organization International Psychology gave Dr. Thema an award for Contributions to Global Psychology and Gender for her lifelong work in Africa and the African Diaspora. Dr. Thema’s bestselling book, Homecoming: Overcome Fear and Trauma to Reclaim Your Whole Authentic Self, has been translated into Turkish and Portuguese. In addition to being honored for her contributions to media psychology, mentoring, and scholarship, Dr. Thema was presented with the Silverman Lifetime Achievement Award for Social Justice in Psychology as well as the Society of Indian Psychologists’ Distinguished Allyship award for her commitment to indigenous communities.

Dr. Thema’s position as an ordained elder with the African Methodist Episcopal Church exemplifies her dedication to a holistic approach to emotional wholeness. A beacon of hope in our world, Dr. Thema inspires us to embrace our authentic selves, heal our wounds, and to cultivate meaningful connections.”

-Dr. Thema Bryant’s Official Bio

The post An Interview with Dr. Thema Bryant appeared first on Survivors.org.

Trauma Sensitive Yoga

Trauma sensitive yoga was developed in 2002 by David Emerson at the Trauma Center at Justice Resource Institute, in Brookline, Massachusetts. In the decades since its inception, trauma sensitive yoga is being practiced in over thirty countries worldwide, and is continuing to grow. 

Trauma sensitive yoga takes the approach that the entire person– mind, body and spirit– must be engaged when healing trauma. Trauma impacts more than just the mind. In the words of world-renowned trauma researcher and educator Bessel van der Kolk, “trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body.” This imprint leads survivors of trauma to feel chronically unsafe in their own bodies. Trauma sensitive yoga helps survivors process the physical effects of trauma on their bodies, as well as their minds and souls, to help them regain a sense of safety in their own bodies.

The post Heart Opening Yoga Practice appeared first on Survivors.org.

Trauma Sensitive Yoga

Trauma sensitive yoga was developed in 2002 by David Emerson at the Trauma Center at Justice Resource Institute, in Brookline, Massachusetts. In the decades since its inception, trauma sensitive yoga is being practiced in over thirty countries worldwide, and is continuing to grow. 

Trauma sensitive yoga takes the approach that the entire person– mind, body and spirit– must be engaged when healing trauma. Trauma impacts more than just the mind. In the words of world-renowned trauma researcher and educator Bessel van der Kolk, “trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body.” This imprint leads survivors of trauma to feel chronically unsafe in their own bodies. Trauma sensitive yoga helps survivors process the physical effects of trauma on their bodies, as well as their minds and souls, to help them regain a sense of safety in their own bodies.

The post Yoga Practice for Unwinding appeared first on Survivors.org.

Trauma Sensitive Yoga

Trauma sensitive yoga was developed in 2002 by David Emerson at the Trauma Center at Justice Resource Institute, in Brookline, Massachusetts. In the decades since its inception, trauma sensitive yoga is being practiced in over thirty countries worldwide, and is continuing to grow. 

Trauma sensitive yoga takes the approach that the entire person– mind, body and spirit– must be engaged when healing trauma. Trauma impacts more than just the mind. In the words of world-renowned trauma researcher and educator Bessel van der Kolk, “trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body.” This imprint leads survivors of trauma to feel chronically unsafe in their own bodies. Trauma sensitive yoga helps survivors process the physical effects of trauma on their bodies, as well as their minds and souls, to help them regain a sense of safety in their own bodies.

The post Full Body Yin Yoga appeared first on Survivors.org.

Learn More About The Guest

Sheel Bhuta

“In 2012, my body went on strike and I was bedridden. In being forced to slowdown, I became acutely aware of my intuitive & healing gifts. I traveled the world to progress my gifts, be healed and learn healing. Now, I have healed my depression, anemia, asthma, gallstones and reversed some of the damage caused by Multiple Sclerosis. I have struggled and now my whole purpose is to ease the suffering in others. I want my methods of healing to be fun, accessible and relatable. I am here to prove that you do not need to be a hippie to be happy. I will help you create serenity in every environment you are in. “

—Sheel Bhuta‘s Official Bio

The post An Interview with Sheel Bhuta appeared first on Survivors.org.

The post Stellate Ganglion Block for PTSD with Dr. Eugene Lipov appeared first on Survivors.org.

Linda discusses the significance of power dynamics when it comes to sexual violence, something that exacerbated the violence she was experiencing at work. She also describes her success with a new and unique treatment for post-traumatic stress disorder known as stellate ganglion block (SGB).

The post An Interview with Linda Vester appeared first on Survivors.org.

What is Self-Care?

Self-care is the act of taking steps to improve, preserve, and maintain one’s well being. Humans require connection, security, nourishment, stimulation, and rest. Self-care allows people to fulfill those needs by creating routines that build a compassionate and caring relationship with oneself. This can look different for everyone. There are many different types of self-care that help people fulfill their needs, ranging from basic life maintenance tasks, such as taking one’s medication, to special treats, such as a nice meal. 

Proactive vs. Reactive Self-care

Self-care can be proactive or reactive. Proactive self-care refers to steps people take to maintain their well-being and prevent burnout, emotional dysregulation, and other negative outcomes. On the other hand, reactive self-care refers to the steps people take to care for themselves once they are already experiencing burnout, emotional dysregulation, or in response to a negative life event. Both forms of self-care are valuable, but self-care is most effective when people take a proactive approach. However, there are certain life circumstances that cause people to need additional, reactive self-care that they cannot necessarily be proactive about, such as a sudden death or natural disaster.

Physical Self-Care

Physical self-care refers to the steps people take to improve, preserve, and/or maintain their physical health. Maslow’s hierarchy of needs is the theory that human needs can essentially be boiled down to five basic categories, placing those needs on a hierarchy. It suggests that it can be difficult to fulfill some needs when others aren’t met. For example, it is difficult to achieve career goals if you are chronically sleep deprived. Physical needs are often prioritized, or seen as more important, than other needs. While maintaining physical health is extremely important, so are other forms of self-care. 

Physical Self-Care Can Look Like:

• Scheduling and attending annual check-ups
• Maintaining a consistent sleep schedule
• Taking medications on-time
• Eating a balanced diet
• Stretching before a workout
• Scheduling a doctor’s appointment after an injury or development of new symptoms
• Taking a nap after a restless night
• Drinking electrolytes after a workout

Emotional Self-Care

Emotional self-care refers to the steps people take to improve, preserve, and/or maintain their emotional well-being. Far too often, attending to one’s emotional needs is seen as unproductive, elective, and less important than physical health. In many places, taking a sick day when someone feels emotionally unwell is not seen as a valid reason to be sick or take time off of work. Emotional needs are extremely important and deserve attention. Those who are struggling with their emotional well-being may have a difficult time processing information, focusing, having clear thoughts, managing stress, and other critical activities that rely on a stable emotional state.

Emotional Self-Care Can Look Like:

• Going to therapy
• Taking medications as prescribed
• Journaling
• Talking to a friend
• Creating art
• Emotional regulation skills

Mental Self-Care

Mental self-care refers to the steps people take to improve, preserve, and/or maintain their psychological and cognitive functioning. Learning new things and engaging in higher levels of thinking both enriches our lives and improves brain functionality. Intellectually stimulating activities can boost confidence, maintain knowledge, and expand our skill sets, allowing us to continue to evolve as individuals.

Mental Self-Care Can Look Like:

• Learning a new skill
• Solving a puzzle
• Reading
• Attending workshops
• Studying a new language

Financial Self-Care

Financial self-care refers to the steps people take to improve, preserve, and/or maintain their financial well-being. Finances can be a major source of stress for many people. Unfortunately, money is a human need, but obtaining the amount of money one needs to meet their other needs is not always possible. Managing money helps people feel more in control of their lives and can help them fulfill other needs and achieve goals. Financial self-care can help people improve their relationship with money. It’s important to remember that there is only so much control people have over their financial situation. Taking some of these steps is not always possible and is often a privilege. 

Financial Self-Care Can Look Like:

• Setting a budget
• Setting financial goals
• Depositing into savings 
• Not touching savings
• Utilizing social resources
• Thrifting, bartering, or trading
• Staying informed on the economy
• Couponing and buying what is on sale

Environmental Self-Care

Environmental self-care refers to the steps people take to improve, preserve, and/or maintain the well-being of the environment around them. The space around us can have a significant impact on our mental, emotional, and physical well-being. Taking action to curate an environment where we feel safe, focused, and comfortable rather than feeling distracted, overwhelmed, and on-edge is incredibly important. Due to life circumstances, many people have limited control over their environment, such as those with financial constraints that dictate where they live or children who cannot make decisions themselves regarding their home life. Environmental self-care is really about making your environment as good as possible.

Environmental Self-Care Can Look Like:

• Cleaning
• Decluttering
• Playing music
• Making your bed
• Buying or making decorations
• Installing security cameras

Social/Relational Self-Care

Social/Relational self-care refers to the steps people take to improve, preserve, and/or maintain the well-being of their relationships. Relationships include intimate partners, family, friends, co-workers, and neighbors. Close relationships can significantly improve quality of life and mental health. Those who are healing from trauma need support from people they know. However, relationships can also be the source of significant stress. Everyone differs in the type and amount of social interactions they need to feel fulfilled, and part of social self-care is identifying how relationships with others can improve our lives.

Social/Relational Self-Care Can Look Like:

• Making plans
• Communicating, even when it is difficult
• Calling a family member
• Attending family or couple’s therapy
• Saying “No” to plans if needed
• Participate in social community events
• Connect with others with similar interests, in-person and online
• Learning the love languages of those you love

Recreational Self-Care

Recreational self-care refers to the steps people take to improve, preserve, and/or maintain the activities that bring them joy. Joy is a valuable and important human need that enriches life. This type of self-care involves engaging in hobbies, taking vacations, and even just giving yourself time to kick back and watch a TV show. Making time for recreational activities helps to relieve stress, making it easier to complete other, less fun, activities.

Recreational Self-Care Can Look Like:

• Making arts and crafts
• Playing video games
• Watching a movie
• Going for a hike
• Playing sports
• Reading

Spiritual Self-Care

Spiritual self-care refers to the steps people take to improve, preserve, and/or maintain the well-being of their inner self. While it sometimes does, this type of self-care does not have to focus on religion. Spiritual self-care is about reconnecting with oneself in a way that provides a deeper sense of meaning and purpose.

Spiritual Self-Care Can Look Like:

• Meditation
• Yoga
• Reading religious text
• Reflecting on core values
• Attending religious services
• Mindfulness
• Gratitude

Professional/Academic Self-Care

Professional/Academic self-care refers to the steps people take to improve, preserve, and/or maintain a work-life balance. Work and school can be significant sources of stress for people. This type of self-care involves keeping up with work or school tasks, setting boundaries, and taking initiative to prevent burnout. By doing so, these obligations become more enjoyable and less daunting, thus improving quality of life.

Professional/Academic self-care can look like:

• Responding to emails
• Setting work boundaries
• Utilizing PTO and sick days
• Keeping a calendar or planner
• Tutoring or study groups
• Taking breaks
• Prioritizing tasks

There are many ways to engage in self-care, and what is self-care for one person may not be what self-care looks like for someone else. Or, what is self-care for someone in one moment may not be self care in a different context. 

Ultimately, self-care is an important part of being human, but it is especially important for those who are experiencing mental health issues, such as healing from trauma. It’s key that trauma survivors check-in with themselves periodically to ensure they are meeting their needs, and if they aren’t, taking action to meet those needs. Self-care is best practiced as proactive, not reactive. When beginning to implement self-care into one’s routine, it can be difficult to determine if and how they need to make changes, but there are often signs that someone is in need of self-care. We encourage those looking to integrate more self-care into their lives to seek the advice of a mental health professional.

The post Types of Self-Care appeared first on Survivors.org.

An ESA is different from a service animal, and both require different certifications. A service animal is an animal, typically a dog, that has been extensively trained to provide support to and guide disabled people through their daily tasks. ESA are any kind of animal and they provide emotional and mental support. Learn more about the certification process of ESA here.

How ESA Support Survivors

Survivors of sexual assault and/or abuse are at a higher risk of developing depression, post-traumatic stress disorder (PTSD), substance use disorders, eating disorders, anxiety, and other mental health issues.¹ However, ESA can provide a silver lining for those who are struggling.²

Many studies have shown that support animals and pets can be powerful tools for survivors and those experiencing mental unwellness. ESA have the ability to help both the survivors’ psychological and physiological health.²

Mental Encouragement

ESA have been shown to help with:

• Lowering anxiety^2,3
• Trauma support^2,3
• Alleviating loneliness^2,3
• Enhancing social engagement and interaction^3,4
• Normalizing heart rate and blood pressure
• Reducing pain and stress³
• Increasing pleasure^3,4 
• Reducing depression²

Negative Affect

Studies have shown that animals, specifically dogs, cause humans to produce more dopamine, the neurotransmitter responsible for happiness. Having an animal companion can boost your mood and encourage you to do things, such as going for a walk, that we may not do if we are going through a bout of depression. Research also shows that cuddling with a dog or cat releases oxytocin, a hormone also associated with causing feelings of happiness.⁴

Social Interaction

Having an animal companion or an ESA means that you will always have a friend around. Animals also can increase our social interactions with other people, such as talking to another dog owner at the dog park or joining an online community dedicated to posting about your cat. People love to bond with other people over animals!³

Anxiety and Trauma

Animals can sense things that people can’t and can be our own alarm system. There’s a reason people have guard dogs, a dog often will bark when someone approaches your home or enters your property. For survivors, having this alarm system can make them feel so much safer. Additionally, our pets are more in tune with our emotions than we realize, and may cuddle up with us when they sense we’re sad.³

It’s important to remember that these animals are not just pets- they are essential support systems for survivors.

Sources:

1. Oram S. (2019). Sexual violence and mental health. Epidemiology and psychiatric sciences, 28(6), 592–593. https://doi.org/10.1017/S2045796019000106
2. Pedretti, G., Wirobski, G., Range, F., & Marshall-Pescini, S. (2021). Artificially elevated oxytocin concentrations in pet dogs are associated with higher proximity-maintenance and gazing towards the owners. Physiology & Behavior, 237, 113451. https://doi.org/10.1016/j.physbeh.2021.113451
3. Brooks, H. L., Rushton, K., Lovell, K., Bee, P., Walker, L., Grant, L., & Rogers, A. (2018). The power of support from companion animals for people living with mental health problems: a systematic review and narrative synthesis of the evidence. BMC psychiatry, 18(1), 31. https://doi.org/10.1186/s12888-018-1613-2
4. Hoy-Gerlach, J., Vincent, A., Scheuermann, B., & Ojha, M. (2022). Exploring Benefits of Emotional Support Animals (ESAs): A Longitudinal Pilot Study with Adults with Serious Mental Illness (SMI). Human-Animal Interaction Bulletin, 2022. https://doi.org/10.1079/hai.2022.0016

Support Is Available

988 Suicide and Crisis Lifeline

988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We’re committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

Phone: 988

Chat: Click here to chat

Text: Send any message to 988

Website

Crisis Text Line

We provide free, 24/7, confidential text-based mental health support and crisis intervention in both English and Spanish for anyone in the United States and Puerto Rico.

Text: “HOME” or “HOLA” to 741741

Website

7 Cups

7 Cups is an on-demand emotional health service and online therapy provider. Anyone who wants to talk about whatever is on their mind can quickly reach out to a trained, compassionate listener through our network. We have hundreds of listeners who come from all walks of life and have diverse experiences.

Chat: Click here to chat

Website

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