jamiemetzler

One of the reasons I have been so taken with Sensorimotor Psychotherapy as a modality in therapy is that it so obviously fits my own beliefs and practice around emotional healing. So I thought I would share Sensorimotor’s underlying principles for this post.

The first among these is the principle of “organicity.” Organicity suggests that every individual has within them the capacity and innate will to grow and change. Furthermore, it operates from the belief that the wisdom of our own healing process lies within each of us. Even when clients appear stuck or resistant to change, this response is more reflective of past behavior patterns that helped them get through earlier developmental challenges but that are no longer helpful. Sensorimotor encourages observation of this stuck pattern through mindfulness of body, beliefs and feelings in a way that illuminates options for future actions. This process is about collaboration in which the therapist and client work together in a way that facilitates the client’s own self-exploration, decision making and ultimately, empowerment.

Another principle of Sensorimotor Psychotherapy is that of “non-violence.” Non-violence is encompassed in the spirit of non-judgment, compassion and acceptance. If a client “acts out” from a place of hurt, instead of judging or labeling, the therapist helps the client observe objectively and be curious about the underlying patterns of reactivity. Non-violence is about encouraging clients to be accepting and compassionate of themselves.

The next principle is that of “unity.” Unity postulates that we are all interconnected, that all are part of a unified process or whole. Through unity, one goal of therapy is the facilitation of communication between the client’s different expressions of personality from within as well as communication between individuals and with the whole. Dan Siegel eloquently describes this concept when he defines integration as the “honoring of differences and promoting of linkages”. I would further say that the emphasis should be in ‘honoring’ the parts by becoming aware of them and ultimately cultivating acceptance of them. Though Sensorimotor Psychotherapy recognizes primarily the body as the means for individuals to experience reality, it also recognizes the importance of working at all levels within the individual including thoughts, emotions and the spirit (mind/ body/ spirit). The curious, non-judgmental nature of mindfulness allows the underlying, counterproductive patterns to be seen. These patterns can then be recognized in a way that facilitates acceptance and ultimately healthier choices in the future.

Stress/ Mood Tip

In my first job as a therapist, I worked with children and adolescents. They would sometimes ask me if I had ever, as a child, seen a therapist myself. I would smile and say that I likely needed one but that instead, I relied on nature. Though I had lots of different support through my difficult and awkward years of adolescence, the time I spent in nature, hiking through forested mountains and along wild rivers, stood out in my memory as one of my greatest resources for comfort and emotional healing. It was affirming to then later read of the increasing evidence that supports the importance of nature for the physical and emotional health of children (some have even suggested a new diagnosis of Nature Deficit Disorder). I am convinced that being in nature can help individuals of all ages develop emotional coping and well being. Each individual seems to get some unique gift from being in it’s presence. For myself, being in nature has a way of calming my nerves and pulling out accumulated stress and negativity. And in a spiritual way, I am able to experience something of the unity and interconnectedness of all things. In this I take comfort because I feel the truth that I am a part of a whole, a piece within the larger puzzle.

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

In other posts I have mentioned the concept of attachment. This increasingly popular term from psychology of development can be defined as the lifelong biologically based need to be close to others. Recent research has shown this process to be vitally important in healthy brain development, in the ability to regulate intense emotions and in social skills acquisition. Accessing both the brain and the body, attachment is the means by which infants and toddlers connect and communicate with their primary care-givers or parents. For this reason, it is the fundamental reality for infants to be dependent or attached to the person(s) that cares for them. Attachment is also a vehicle for the child in getting it’s needs met. These needs are associated with unique developmental stages and include felt safety and emotional soothing from parents, confidence that their needs are valid and they will be addressed, support and empowerment in acting independently, consistent attention and unconditional love/ support and acceptance.

“Good enough” parenting (consistent meeting of basic needs) leads to healthy self-concept and effectiveness in managing emotions and getting needs met. “Not good enough” parenting results in needs not getting met and increased distress for the child. The child compensates for this by finding other ways to get needs met or manage the emotional stress. The long-term impact from this includes difficulty managing emotions, low self-esteem, limiting or negative beliefs about self and the world and problems in relationships. Since there are no perfect parents, we all have attachment issues to some degree.

Sensorimotor Psychotherapy provides a means to address attachment issues in adults. It uses present moment awareness (through mindfulness) to “study” old patterns of maladaptive reaction to outside triggers. These patterns of reaction to triggers result from our past attempts in childhood to get our needs met. Though they no longer suit our present, adult needs, these patterns or templates have become automatic in our lives. By processing through this phenomena in a controlled, safe and mindful manner, we can gain freedom from their “automatic-ness” and experience transformation. This then provides a new, more empowering experience that can provide future alternate options for “acting” rather than just reacting to triggers.

Stress/ Mood Tip

I have two tips for improving mood, one relatively well known and the other more obscure. Most people have heard that smiling more lifts one’s spirits. I have read on numerous occasions about how research supports this. It’s a bit like “fake it till you make it” but there does seem to be something about smiling that triggers “happy receptors” in the brain (not a scientific term!). On the more unusual side, I have also read about research that suggests looking at baby animals (and humans) increases mood. They theorize that it may stimulate some protective or maternal/ paternal instinct within us. I have tried this and though it does seem to work, I just think videos of puppies and kittens playing are just so darn cute that I just can’t help doing it!

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

As a therapist, I see many clients with depression. However this increasingly common condition can be difficult to treat. Though I also see many individuals with anxiety, there seems to be more immediately effective tools to address it’s symptoms (and ultimately it’s root cause) as compared to depression. The reason for this may partly be due to depression’s multifaceted character. In my experience as a clinician, there can be many different factors that can cause or contribute to an individual’s suffering of depression. They included biological inheritability, stress and anxiety, trauma, loss/ grief, relationship problems and lack of social support, physiological/ health reasons (which is why I recommend a health checkup for depression), mood disorder, drug and alcohol abuse and more.

That being said, there exists established and effective means to treat depression. For myself, I have found an integrated approach to be most helpful. In severe cases, especially if there is indication of suicidal thoughts, it is highly recommended that clients see a psychiatrist for a comprehensive evaluation to see if medication is needed. Even in these cases, past research has shown that medication treatment with psychotherapy is most beneficial.

But where individuals are still able to safely function in there daily lives, it’s typically acceptable to try individual therapy first. An integrated approach to treating depression may include the following techniques: learning and use of behavioral coping skills (like mindful controlled breathing to encourage relaxation), traditional ‘talk therapy’ and an assessment and support of all aspects of the whole-health model (especially but not limited to physical health issues like nutrition and exercise, social support and connectedness and a sense of meaning and purpose in life). We can also address any deeper, underlying issues, often from the past, that contribute to ongoing depression. These might include grief from loss, trauma and attachment issues. Exploring these areas can often bring to light for processing and healing old thought patterns that reinforce maladaptive ways of interpreting and reacting to our world.

Finally, about attitude. In our society, as part of an effort to support treatment, there exists a tendency to pathologize mental health problems. Clearly severe problems do exist and should therefore be treated as such. However, when possible, depression should be seen as an invitation and a call to do the deeper work of self-exploration, healing and self-actualization. Viewing our suffering in this manner can help liberate us to our true potential.

Stress/ Mood Tip

This tip is also equally helpful for stress and mood. It is mastery of a new skill, especially a fun skill or activity. Most of us harbor some desire or long-held dream of learning or doing something. For many it is something creative like painting or pottery, for others it is some physical activity or sport. But often either stress from a hectic, demanding life or doubts about our ability to reach our own high standards get in the way of our living out our desired pursuits. However, when we muster the courage and commitment, fulfilling our passions and dreams for whatever activities can bring us more joy, energy and calm in all other aspects of our lives.

Please visit my web site at www.harborcounseling.net to learn more about my work as a therapist.

Wishing you peace and happiness!

Yet another element of the whole-health model is spirituality. Though obviously related and both important in their own right, spirituality differs from religion in that it is more about the individual, often involving a practice or discipline such as prayer and meditation while religion is more about a set of beliefs and rituals for a defined group of people. A sense or experience of spirituality often gives a person a deep feeling of connectedness with the whole and with it provides meaning and purpose in day-to-day life.

An excellent way to develop in a spiritual practice is through gratitude. This can be done through creating and reciting a list of things that we are grateful for in our lives. You can start be simply sitting down and writing down 15 things (more or less) that you feel grateful for. They can really be anything, our pets, our health, our family, our jobs. Then everyday at a certain time and place that is convenient and relatively free of distractions, the list can be shared in the form of a prayer or just read out loud in a thoughtful, ritualistic manner.

There is plenty of literature on the benefits of a gratitude practice. From my own experience I can say that they would include the development of a more happy, positive attitude in daily life, more resilience to stress and anxiety and a deeper feeling of connectedness to all things. Though deceptively simple, the practice of gratitude can have a profound impact on your happiness and overall well-being.

Stress/ Mood Tip

I thought I’d expand my “stress tip” section to include “mood” as they often overlap. This tip is a case in point. I am speaking of the importance of good, adequate sleep. Some recognized tips for this include avoiding caffeine, eating some carbs or drinking warm milk an hour before sleep, setting the thermostat at a cooler temperature, using a white noise machine or using earplugs for excessive noise, schedule a “worry time” prior to sleep time to write them all out before hand, don’t take naps during the day, get up and do something boring if you are having trouble sleeping and finally, don’t watch TV or work in bed or watch any disturbing shows before bedtime. Following a bed-time routine can also be helpful. It might include prayer or meditation, reading a boring book, listening to calming music, drinking relaxing tea like chamomile and relaxation techniques like guided imagery or breathing. Also, try to go to sleep and wake up at the same time every night. Good luck and happy sleeping!
(many of these suggestions come from Glenn Schiraldi’s ‘The Post-Traumatic Stress Disorder Sourcebook’)

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

All aspects of a happy and healthy life are important but one seems to be especially vital when life gets more difficult. I am speaking of an individual’s sense of meaning and purpose in life. The author that most impacted my thinking on the importance of meaning is the author and psychiatrist, Dr. Victor Frankl and his book, “Man’s Search for Meaning”. In this book he shares of his experiences in a concentration camp during WWII during which he witnessed and pondered certain individuals’ ability to survive unspeakable hardship while others seemed less able. He eventually attributed this ability to overcome hardship to a developed sense of meaning and purpose in life. So impacted was he by this insight, he later developed a type of psychotherapy around it called Logotherapy.

Many other authors and researchers have since noted the importance of meaning for a happy and productive life. We can create meaning in our lives through a profound life experience, through personal suffering or struggle or through an individual’s work or actions. One’s own meaning and purpose can be uniquely his or her own and need not go much farther than one’s own life or that of their family’s, such as to be an honest and trustworthy person, to be a good parent, to excel in their work or to be respected by others. It could really be anything, though I personally would counsel that it would not harm self or others and instead contribute to someone’s happiness and well-being. In the end, Frankl suggests that happiness and success are not to be sought directly but primarily by following our inner guide, our conscience. In his own words: “There is nothing in the world, I venture to say, that would so effectively help one to survive even the worst conditions as the knowledge that there is a meaning in one’s life.”

Stress Tip

My stress tip for the day is to bring more humor into your life. Again, the benefits of humor and laughter for relaxation and improved mood are well documented. And finding time and being purposeful about incorporating more humor can be as easy as watching a movie or reading a book. But as is often the case, humor is best done when involving others. So spend some time doing something fun with that old friend and let loose a little!

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

Today I would like to talk more about another piece of the whole health model, that of our greater society and culture. Though one aspect of our social lives, that of ethnic and cultural traditions, can be highly resourcing and supportive to our emotional well-being, the current social forces which most Americans find themselves, can, I would argue, be alienating and dis-empowering. To some degree, everyone can recognize how the hectic pace and rapid rate of change of our daily lives can increase our levels of stress and general anxiety. However, of a more insidious nature is the ever increasing loss of face-to-face interactions with those we know and love within a stable, close community. The forces behind this loss can come from financial and material pressures which often lead to our work life taking over other aspects of our lives. These pressures slowly and subtly lead to less time for real life human interaction and connection based on issues that really mater – individual happiness and well-being and community cohesiveness. Decreased quality interaction with family and friends denies a whole realm of our being – expressing and sharing humor, creativity, conviviality, mutual care for one another – that have nourished and healed us as individuals and communities for thousands of years.

This post’s stress tip flows from the above observations (and just happens to be similar to my last tip). As an antidote to the stress of our society’s frenetic pace I recommend consciously making face-to-face human connection more of a priority in our daily lives. It could be in the form of informal, spontaneous reaching out to family and friends. How this can be done is only limited by one’s creativity: delivering a home-made pie to a neighbor, making a long neglected visit to an extended family member, offering to babysit a niece of nephew. We can also create more contact with others through more organized activities like joining groups structured around recreational themes or through volunteering with organizations that give back to society (mentoring youth or working at a soup kitchen). This last suggestion has the added benefit of cultivating more meaning and purpose in our lives.

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

Today I’d like to take share more on what’s behind my idea of what I call the “wheel of holistic health” or “wheel of holistic being”. I first came across this notion of health from a local news program in the early 1990s (the State College, PA public television station). Though I have long forgotten its author and his exact elements, I have never forgotten its wisdom and continue to apply it’s fundamental premise in my psychotherapy work.

As I shared before, the individual health of the different elements or pieces of the “pie” of the whole being is vital to the health of the whole. Again, examples of these elements include: physical health, family functioning and support, social connectedness and support, work or educational pursuits, intimacy and affection, emotional health and competency, spiritual and religious practice and more. Another way to consider the parts of the wheel is to look at the many “needs” that we have at any one point in our lives or the developmental life tasks that we must accomplish over the expanse of our lives. For example, the development of a personal identity separate from our family and the identification with one’s peer group is important developmentally in adolescence. Another example is the importance of a good livelihood and pair bonding/ friendship in finding fulfillment in adulthood.

Yet another way to think of these essential aspects of our total health is to think of how we as a species adapted over thousands of years prior to the age of agricultural and industrial technology. We lived in small isolated bands and later small villages, totally dependent on the core group or community with it’s close knit, reciprocal social bonds. Daily life included included well established social traditions and rituals that reinforced expectations and knowledge and gave special meaning to life. Tradition and ritual also made social bonds strong and helped create a means for emotional healing and sense of belonging. We were also dependent on an intimate knowledge and respect for nature that infused all aspects of our lives and efforts. How we lived and coped then is illustrative our our current needs and potential resources (or lack there of) as individuals in a much larger society since, though many years have passed, our psychological make up has not changed that much in all those years.

My stress reduction tip for the day is to take some time to reach out to supportive family and friends. Though a face-to-face visit is preferable, a meaningful phone conversation that provides supportive and reassuring words can provide much needed calming and centering effects. Just remember though, to make sure those you reach out to are those friends most likely to be available emotionally to listen.

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

The first aspect or part of the holistic health concept that I spoke of in my previous post that I’d like to share more about is that of physical health. The tremendous impact that good nutrition, exercise, adequate sleep, etc. (or lack there of) have on our mental well being has been very well documented over the years. Ever increasing research strongly suggests the value of exercise, for example, in improving and stabilizing mood, decreasing stress and anxiety and increasing general mental performance and resiliency. Just one recent example of the many books and articles that illustrates this mind/ body connection is psychiatrist John Ratey’s book, “Spark”.

Besides all the research and constant flow of articles I’ve come across attesting to the mental health benefits of physical health, I have my own personal experience and that of many family members, friends and clients. This experience has so strongly impacted my beliefs about health and well-being, that if I were to name only two habits that would most help the people seeking my advise, it would be to improved physical health and meditation.
Since this is such an important aspect of overall well-being, I will come back to it often. Also, before starting any significant addition to your health routine, please consult your primary care doctor.

So my stress tip for the day is obvious. One of the best ways to manage stress is some form of regular exercise, especially if it involves some aerobic activity. Brisk walking for 15 to 20 minutes a day is great for the mind and body and relatively easy to do. It is even better if it is done with a good friend. Gardening is also good exercise, a great way to improve nutrition and good for the soul.

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.
Wishing you peace and happiness!

In the years that I have practiced as a health professional and psychotherapist, I have gradually determined the underlying principles that guide my work. One of the most fundamental of these principles is the concept that the health of an individual is made up of different elements or needs that must be fulfilled and developed equally for the health of the whole. The health of each of these areas, therefor, is uniquely important in and of itself. If any area is lacking, the health of the whole person is compromised.

These elements of a whole individual include: physical health, family functioning and support, social connectedness and support, work or educational pursuits, intimacy and affection, emotional health and competency, spiritual and religious practice, recreation and hobbies, sense of meaning and purpose in life, our sense and value of self, our relation to the greater society and our daily life maintenance (housing, safety, basic physical needs, etc). This list is not meant to be definitive or exhaustive. However, it surely includes most of the more important aspects of a fulfilling and happy life. These different elements are interdependent, that is they share certain qualities and greatly impact the functioning of the others.

I will further explain each element of the whole individual in future blog entries, as well as give a tip for combating stress in each post.

My tip for today is simply this: remember to breath. When you find yourself in stressful situations, stop and take a second to be aware of how you are breathing in that moment. Often your chest and stomach will feel tight and your breathing shallow. Take that opportunity to take a few deep, slow breaths. And remember to breath from your stomach. This will help put a little break on your anxiety and tension in your body and also help you to feel more centered and able to think through the situation at hand.

Please visit my web site at http://www.harborcounseling.net to learn more about my work as a therapist.

Wishing you peace and happiness!

The basis of my approach as a therapist, is to create a presence of unconditional acceptance that respects the clients unique perspective and place of suffering. This acceptance creates a safe, non-judgmental space which allows the client to gain greater trust and confidence in the process. I work from a holistic perspective which is based on a belief in the interdependence of mind, body and spirit.

The qualities of a happy and fulfilled life can be divided into separate areas such as physical health, social support, family life, religion and spirituality, etc. The health of each of these is uniquely important as it contributes to the whole.

This work toward wholeness comes from the inner, innate wisdom of the individual client. I see my role as being a facilitator of healing by creating a safe, nurturing space for this to happen.

Finally, it is with reverence and awe that I join with clients in their journey of self-exploration and personal growth. I honor the deep and profound mystery of the healing process.

My therapy practice is further enriched by a life experience working in diverse ethnic, cultural and socioeconomic settings.  In the past I have volunteered with service organizations in such countries as Haiti, China and India and continue to do so here in the United States.  And my years of committed practice to body-centered meditation has contributed to my awareness and appreciation for the mind/ body/ spirit interconnectedness of all beings and its essential role in healing.