supportive relationships – Grow Mindfulness

Mindfulness: A Pathway to Long Covid Recovery

Gez Medinger, creator of more than 90 video interview podcasts on Long Covid, strongly recommends visiting your medical practitioner if you have symptoms related to this emerging illness. He also suggests that any medication should be supplemented by whatever way you find useful to calm your autonomous nervous system. He argues that there is no recovery from Long Covid without calming the mind and body because the illness is a form of inflammation affecting multiple parts of our human makeup (as reflected in the more than 200 systems identified as being associated with Long Covid). The illness creates pain because of over-activation of nerves in multiple parts of the body (the body goes into a fight/flight response). Dr. Deepak Ravindran, pain management expert and Head of a Long Covid Clinic, encourages the use of gentle mind/body practices such as Tai Chi to aid the management of pain and overall recovery.

After interviewing yoga teacher Suzy Bolt in one of his podcast interviews, Gez strongly advocates her course, Rest, Repair, Recover Programme, as a pathway to recovery from Long Covid. Suzy’s Programme incorporates yoga, breath techniques, meditation and other mindfulness practices. She also provides a community of people who are currently experiencing Long Covid or have recovered from it and who readily provide supportive relationships by sharing their own experience of what works for them and offering encouragement and inspiration. The three different levels within the Programme cater for everyone, irrespective of their physical limitations or mobility issues.

Evidence of the effectiveness of the Rest, Relax, Recover Programme (incorporating mindfulness)

Of particular note, is Suzy’s interview with a course participant Joe Iddison and world famous cardiologist, Dr. Boon Lim. In the video interview, Joe talks about his recovery journey from Long Covid with the aid of Suzy’s Programme and Boon’s medical advice. Joe had experienced multiple Long Covid symptoms including PoTS, brain fog, fatigue and insomnia. Boon recommended Suzy’s Programme because of the many reports he had been receiving from his patients who had recovered from Long Covid with the aid of medication and the Programme. He indicated that he meditated a number of times each day in his busy cardiac practice.

Suzy herself had recovered from extreme symptoms of Long Covid and her capacity to launch and manage her Programmes with the aid of other professionals, bears witness to the power of her approach. She stressed the value of her Programme in helping people deal not only with the physical side of the condition but also the mental and emotional side. Long Covid can negatively impact your role, self-identity, work and home activities (including caring for children) – some people, for example, are so ill that they cannot get out of bed (and you can see them participating in Suzy’s Programme from their bed). People, too, experience fear and anxiety as a result of the uncertainty and lack of understanding of the illness (from doctors, family, bosses, colleagues and friends). Mindfulness has been shown to help people manage their anxiety.

While participating in the Programme in real time is desirable for the community connection, the Programme’s effectiveness can also be realised through accessing the resources provided after the activities have been completed live. Suzy offers an on-demand version of the Programme, at a reduced rate, for people who cannot attend live because of family or work commitments or time differences (the Programme is offered according to the UK time zone). Joe attests to the effectiveness of the on-demand Programme because that is the version he used for his recovery from extreme Long Covid symptoms. He indicated in the interview mentioned above that he undertook one activity per day drawing on the Programme’s resources (e.g., yoga, breathing techniques, meditation or listening to the group discussion).

Developing a positive mindset

A key element in the Suzy’s Rest, Relax, Recover Programme is the power to create hope in participants. This is generated through Suzy’s positivity, the community support and the video testimonials and education provided by participants and medical practitioners. A key element in recovery from Long Covid is a positive mindset because this determines whether or not you will make the necessary adjustments to your lifestyle to aid recovery. Debbie Geraghty, for example, shares her recovery story and emphasises the importance of being positive and tapping into something that you love such as dance, creativity, and/or connection.

Deepak Ravindran, Long Covid and pain management expert mentioned earlier, has written a book, The Pain-Free Mindset: 7 Steps to Taking Control and Overcoming Chronic Pain, which is available in Paperback or as an e-book. Deepak also mentioned in the interview with Suzy that he has obtained funding to support his patients to be able to do seated Tai Chi.

Reflection

The inability of many doctors to understand the nature and complexity of Long Covid has left their patients confused and uncertain. Gez Medinger commented during the Long Haul & CFS Summit that the specialization of medicine has contributed to this. He stated that many medical practitioners are “inadequately equipped” to take on Long Covid because it is a “multi-system, multi-factorial, multi-organ” condition. Too often, a medical practitioner will focus on a particular symptom that they know how to address but fail to identify the root cause of the overall debilitating condition. There are clearly exceptions to this, including Dr. Deepak Ravindran and Dr. Boon Lim.

It is important, however, to establish whether other factors (such as nutrient deficiency, undiagnosed cardiac illness or structural problems) are causing and/or contributing to our emerging symptoms. Leading neurologist, Dr. Shanna Patterson, in a video interview podcast for the Foundation for Peripheral Neuropathy, emphasised that scientists are reluctant to attribute peripheral neuropathy to Long Covid without supportive scientific evidence (because there are many possible causes of this condition).

However, individuals who are suffering from other identified Long Covid symptoms report experiencing peripheral neuropathy in the form of numbness, pain or tingling in their arms, legs or feet. Shanna encourages people to explore different forms of diagnosis with their doctor to determine the type of neuropathy involved and to identify appropriate treatment options. She indicated that blood tests, for example, can highlight whether diabetes, thyroid problems or vitamin deficiency is contributing to the neuropathy.

As I have experienced peripheral neuropathy and a mild form of post-exertion malaise, I have recently approached a medical practitioner who is very experienced and qualified both as a General Practitioner and an Occupational and Environmental Physician. I have undergone a series of tests for my current condition under his guidance. I have simultaneously registered for the on-demand version of Suzy’s Rest, Relax, Recover Programme (the timing of the live sessions does not suit people living in Brisbane, Australia).

I have a firm belief that as I grow in mindfulness – through breathwork, meditation, Tai Chi and other mindfulness practices – I will be able to calm my autonomous nervous system, develop confidence and hope and facilitate my body’s self-healing properties. I look forward to engaging with the training provided by Suzy and her professional colleagues and learning from the experience (and success) of others who have suffered from Long Covid. Suzy reinforces the view that breath is “the bridge between mind and body” and that we can slow both our mind and body by consciously slowing our breath. Suzy’s YouTube Channel, with free resources such as podcast interviews with leading experts and sample classes, is located here.

Alexia Chellun’s Healing Song is very apt at this point as it incorporates the mantra:

“My body, mind and spirit are healthy”.

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Image by Zhu Bing from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Trauma Resilience

David Treleaven presented on the topic, Resilience to Trauma, at the recent Embodiment Festival 2023. He made the point that while meditation and mindfulness practices can help some people recover from trauma, meditation may not work in individual cases. He argued that suggesting “more” meditation is not the answer – we have to recognise the complexity of trauma and how it plays out in different people’s lives. Individual’s hypervigilance as a result of trauma may impede their capacity to be still and reflect and they may find themselves continuously oscillating between a trauma response and temporary wellness – impeding their capacity to develop resilience.

David commented that trauma can create a level of rigidity in our response to stressors. He noted that in some cultures such as Australia, Ireland, and South Africa, humour plays an important role in helping people to develop resilience. Mark Walsh, Festival organiser and interviewer, commented that after undertaking trauma recovery work in Ukraine, he realised that humour is an integral part of the resilience of the Ukrainian people. It was noted, too, that the current President, Zelenskyy, was previously a comedian and actor.

When Mark asked David what advice he would give to young people in these present challenging times, David suggested that it is important to undertake a regular practice that builds personal resilience. He maintained that this is very much a personal choice but whatever practice you choose, to do so purposefully and “don’t be afraid to make a mistake”. This wide-ranging discussion increased my interest in the relationship between trauma and resilience. I decided to explore David’s podcast series, Trauma-Sensitive Mindfulness, where he interviews trauma experts to explore the intersection of mindfulness, meditation and traumatic stress.

Trauma and Resilience

I was immediately attracted to David’s podcast interview with Anjuli Sherin on the topic, Resilience, Mindfulness and Trauma Recovery. Anjuli is a Pakistani American who specialises in trauma recovery with families, especially members of immigrant families. She is a highly qualified and experienced therapist who offers individual therapy sessions, healing groups, guided meditations, training and her Joy Blog. Anjuli is the author of Joyous Resilience – A Path to Individual Healing and Collective Thriving in an Inequitable World. The interview is very rich in its discussion of resilience and Anjuli’s book, because she shares insights from her own life experience and the resilience journey of her therapy clients. David, himself an expert in trauma and trauma recovery, acknowledged that he learnt some new things as a result of the interview.

Anjuli begins with recounting her own trauma recovery journey, highlighting the trauma she experienced as an 18 year old, female immigrant to America. Not only did she feel totally disconnected from her new cultural environment, she was also carrying the scars of intergenerational trauma resulting from living with her family in the “systems of oppression” present in Pakistan as she was growing up. She found herself alone in America with no “compass”, family or community, while still in her early 20’s.

Anjuli experienced what Bruce Perry describes as a “sensitised stress response” which led to overreactivity and maladaptive behaviour. She describes her trauma as translating into “anger, fear and violence”. She found that she did not cope with the stressors in intimate relationships, partly because she could not access, and express, her feelings and needs. She was experiencing “emotional dysregulation” where she lacked control over her emotional responses. Her reactivity in her relationships led to more stress and feelings of shame. Anjuli describes this trauma experience as the ”cycle of trauma” – the “vulnerable self” experiences stressors that lead to reactivity which, in turn, increases a sense of vulnerability, fear and helplessness that, again, heightens reactivity and maladaptation. The trauma cycle results in negative self-evaluation, avoidance, and questioning “what’s wrong with me?” – creating a further “cycle of suffering”. An alternative mindset explores “what happened to you?” and seeks to understand trauma, its complexity and impacts.

The “circle of resilience”

Anjuli describes the trauma recovery journey experienced by herself and her clients as a journey towards, and into, the “circle of resilience”. This is a process, not a set state, that involves developing or accessing “four aspects of self” that enable the development of resilience and facilitate trauma recovery. These aspects of self replace self-criticism, self-neglect and denial of feelings. Anjuli maintains that people who have experienced trauma are often not able to use the “tools of resilience” (such as mindfulness, yoga, Tai Chi or exercise) in a sustainable way because of their “vulnerable self’ and being stuck in their reactivity and sense of helplessness.

Anjuli noted that in her early stages of arrival in America she ignored advice to seek a therapist to help her with her trauma recovery. It was only after the stressors she was experiencing increased (e.g. graduation and relationship stress) that she heeded advice to seek therapeutic assistance. She had been mired in her negative self-evaluation and her maladaptive behaviour up until that time.

The “four aspects of self” for the resilience journey

Through her own therapy and consulting with her clients, Anjuli identified what she calls the “four aspects of self” that enable anyone who has experienced trauma to undertake the resilience journey. She found that her own therapy “changed everything” and helped her to develop resilience by providing “foundational teaching” to shift from emotional dysregulation to emotional regulation, to move from stress and shame to self-care, and to develop “healthy control and agency over actions, emotions and relationships”. Her reactivity diminished and she was able to understand her own needs and ask for what she needed.

During therapy she developed the “four aspects of self” that enabled her to enter the path, and move along the journey, to healing and resilience, thus enabling her to utilise the tools of resilience, such as mindfulness and exercise, in a sustainable way. The four aspects described in depth by Anjuli in her book are:

Nurturing – self-talk that recognises feelings (naming her feelings) and “turns to those feelings with attunement and loving kindness”, leading to acceptance
Protection – establishing healthy boundaries and limits
Play and creativity – accessing the things that bring pleasure
Awe and Gratitude – through the experience of beauty and “interdependence with the larger world”.

Anjuli explained that these four aspects of self, enabled her to let go of her “vulnerable self” and to acknowledge that she is able to deal with challenging emotions such as grief and fear. She stated that these four states “are not built outside of relationship”. She reinforced the critical role of supportive relationships in the journey to recovery and resilience. Brooke Blurton in her memoir, Big Love: Reclaiming myself, my people, my country, highlighted the relationship orientation of her Aboriginal culture and its role in helping her through multiple sources of trauma to heal and develop resilience. She experienced intergenerational trauma, poverty, homelessness, sexual abuse and racism, yet throughout she was sustained by the “constant love” of her addicted mother and the love of her family (especially her Nan and siblings), the extended family of “Aunties” and “Uncles” and what she calls “the mob”. Anjuli reinforced supportive relationships as a “source of resilience” in that they provide protection, nurturing and a readiness to listen and positively affirm a person’s experience and emotions and offer reassurance that they “are not alone”.

Reflection

Supportive relationships appear consistently as a key element for trauma recovery and the development of resilience. When I reflect on my own experience of recovery from personal trauma, I am able to acknowledge the central role played by nurturing, protective relationships. Anjuli’s book promotes personal and collective healing and recovery, and offers supportive practices and insightful case studies that facilitate the development of resilience and encourage joyful thriving.

Resources that can help us achieve trauma resilience, and the ability to cope with life’s challenges, include the Healing Trauma Program offered by Sounds True which involves 13 key trauma recovery experts such as David Treleaven. Sounds True also offer a shorter course, Trauma and the Embodied Brain, facilitated by Bonnie Badenoch, PhD. Bonnie is the author of the book, The Heart of Trauma: Healing the Embodied Brain in the Context of Relationships.

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Image by Alex Hu from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Relational Resilience through Bodily Awareness

Christina Dohr presented on the topic of “Relational Resilience” during the recent Embodiment Festival. Christina is a qualified somatic educator and embodiment coach, who aims to help people through bodily awareness (of breath, sensations, posture and movement) to achieve self-awareness and authentic connection and relationships. She is a strong advocate of movement as a way to tap into the mind-body connection and emotions – her background includes dance, improvisation and a black belt in Aikido.

Relational resilience is a concept typically employed in research literature especially in relation to the development of girls and women and often refers to the capacity to bounce back in the face of trauma, difficulties and health issues. The concept is also employed in the context of parenting and dependent child development. In her presentation, Christina used the idea of relational resilience to refer to any relationship, intimate or friendship relationship. She focused on sustainability of relationships in the face of life challenges and the role of deepening connection to facilitate mutual growth. Christina also reinforced the research-based evidence that demonstrates the key role that supportive relationships play in healing from trauma and coping with personal difficulties.

Bodily Awareness

Christina, being an embodiment coach, offered bodily awareness as a way into relational resilience. She highlighted the fact that the way we visualise and use our bodies impacts our relationships. Throughout her presentation she introduced a range of embodiment practices designed to build bodily awareness and the messages we communicate in our interactions. We can concur with Bessel van der Kolk’s concept that The Body Keeps the Score – not only in relation to traumatic experiences but also everyday interactions.

Christina focused on a number of areas that either sustain or dimmish relationships such as listening. She suggests that we explore how we listen and whether or not we bring openness, curiosity and genuine interest to our intimate relationships. Christina offered an embodiment practice to look at the relative give and take in a relationship – a key determinant of sustainability and resilience. She suggested that participants in the Zoom workshop joined their hands together and visualise the balance occurring in their relationship by moving their joined hands towards themselves or away from themselves. At the same time, participants were encouraged to tap into their bodily sensations as they experienced this movement to or away from themselves.

Another key area that Christina covered is “ownership” in a relationship – the degree to which we own our words and action and their outcomes, intended and unintended. She stressed the need “to take responsibility” and not deflect or deny when we make a mistake or “stuff up” in a relationship. This could mean simply acknowledging that we didn’t listen properly or that we were not paying attention. This genuineness and honesty contribute to trustworthiness which, in turn, develops relational resilience. We can notice our bodily reactions/sensations when confronted with the challenge to “own responsibility” for our words, actions, inactions or omissions in a relationship.

Christina indicated that there are times when we tend to own responsibility when its is not appropriate – we might overcompensate, overdo giving (trying to anticipate a partner’s every need) or try to read another person’s mind. She offered a simple embodiment exercise to illustrate this point. If your shape your hands “to hug a tree”, the inner circle (or the imaginary tree) represents your area of responsibility – outside the circle is someone else’s responsibility. She suggests that you can also embody this concept of responsibility boundaries (and experience it through accompanying bodily sensations) by facing one palm in towards yourself (your responsibility) and the other palm facing away from you (the other person’s responsibility). Being conscious of how you feel as you do this can increase your bodily and emotional awareness.

Reflection

Christina encourages us to use our body as a mirror to our “inner landscape”. There is so much we can overlook or ignore, but our bodies are registering everything – the way others look at us, avoid us or attend to what we say. Our bodies are continuously sensing and reacting, often at an unconscious level. One of Christina’s goals is to assist us to “uncover unconscious embodiment patterns” and help us to change what no longer serves our relationships and its resilience. To this end she offers embodiment coaching and workshops to help people gain bodily awareness and develop mature and resilient relationships.

We can grow in mindfulness and self-awareness as we explore embodiment practices and pay attention to our bodily sensations and reactions in our daily interactions. Christina’s presentation gives us some relationship areas to think about, focus on and experience bodily. Other presentations at the Embodiment Festival can advance our personal insight by offering a variety of embodiment practices.

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Image by Holger Schué from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.