I am happy to share that I am an official Certified Mindfulness-Informed Professional!
I have been doing this for years with clients but it is nice to verify mindfulness as part of my professional practice.
Share what you do for mindfulness!
Noting the adventures in the lesser known but growing field of art therapy.
I am happy to share that I am an official Certified Mindfulness-Informed Professional!
I have been doing this for years with clients but it is nice to verify mindfulness as part of my professional practice.
Share what you do for mindfulness!
I am happy to announce that I am now a certified Ikigai Coach!
What is Ikigai? It is a Japanese word and concept that means "the reason for being." When you find your Ikigai, it encompasses your passion, mission, vocation, and profession together as you find your ultimate purpose in life.
Let me know if this is interesting to you or if you are already a practicing Ikigai Coach so that we can connect!
Join me and my colleagues Deborah, Gretchen, and Alicia for an online AATA Ethics training on April 22, 7-9 pm ET. We are Part 2 of a 3-part Ethics series, where we will be focusing on the ethics of social media. Hope to see you there!
This series is FREE for AATA Student Members and offered at a discount for AATA Members. Each session is hosted live with interactive discussions and is also available On Demand to watch at your convenience. Plus, sign up for all three sessions in both series and save up to $54 on your ATCB-required Ethics and Supervision CE credits!
Read some of our responses about ethical challenges from me and my colleagues here:
It is a couple of days until the 30th anniversary of the OKC bombing. It's hard to believe it's been that long; in some ways it feels like just a few years ago, as I was only 60 miles from where it happened and impacted people I knew.
If you have read "The Body Keeps the Score" by Bessel van der Kolk, this research done at OU with some of the bombing survivors displays that very well. They found that even though these people were healthy and had no mental health issues, the trauma from the bombing still was present physiologically in their bodies.
https://neurosciencenews.com/body-trauma-inflammation-28620/
Summary: Survivors of the 1995 Oklahoma City bombing continue to carry hidden biological imprints of trauma, even decades after the event and in the absence of visible mental health issues. A new study reveals subtle yet significant changes in stress biomarkers, including cortisol levels, heart rate, blood pressure, and inflammatory interleukins.
While survivors report resilience and low PTSD or depression scores, their physiological responses show heightened alertness and immune system changes. These findings underscore the lasting physical impact of trauma, even when emotional recovery appears complete.
Key Facts:
Source: University of Oklahoma
Recent research from the University of Oklahoma suggests that survivors of the 1995 Oklahoma City bombing carry physiological traces of the trauma, even though study participants have gone on to lead healthy and resilient lives.
Essentially, their bodies “remember” the trauma even if they don’t have physical or mental health problems.
Previous studies have examined biological stress and psychological symptoms in terrorism survivors, but the recently published research is thought to be the first of its kind to study three different biological systems in medically healthy people who survived the same traumatic event: cortisol, which plays a crucial role in the body’s stress response; heart rate and blood pressure; and interleukins, which are inflammatory substances that play a role in the body’s immune system.
Research participants included 60 heavily impacted direct survivors of the Oklahoma City bombing, compared to a control group of local people who were not affected by the bombing. People in both groups were healthy.
The study found that, counterintuitively, cortisol levels were lower in people who survived the bombing. Survivors had higher blood pressure but a lower heart rate in response to trauma cues, suggesting their response may have become blunted over time.
Two interleukins were measured. Interleukin 1B, which is linked with inflammation, was significantly higher in survivors, and interleukin 2R, which plays a protective role, was lower.
“The main takeaway from the study is that the mind may be resilient and be able to put things behind it, but the body doesn’t forget. It may remain on alert, waiting for the next thing to happen,” said Phebe Tucker, M.D., lead author of the study and professor emeritus of psychiatry at the OU College of Medicine.
“We thought there would be a correlation between these biomarkers and the research participants’ psychological symptoms, but their PTSD and depression scores were not elevated and did not correlate with stress biomarkers,” she added.
“That tells us there is a stress response in the body that is not present in the emotions they express. In addition, the elevated interleukin 1B is typically seen in people with illnesses and inflammation, but this group was pretty healthy. However, it raises concerns about potential long-term health problems.”
Tucker and her colleagues have regularly conducted studies involving bombing survivors beginning soon after the event occurred. In this new paper, they are using data obtained seven years after the bombing. At the time, they did not study the same biomarkers, making this new study unique.
“Basically, what this paper shows is that after you’ve experienced severe trauma, your biological systems may not be at a typical baseline any longer; things have changed,” said study co-author Rachel Zettl, M.D., clinical assistant professor in the Department of Psychiatry and Behavioral Sciences, OU College of Medicine.
“It’s not just our minds that remember trauma; our biological processes do, too. It changes your actual physical being.”
Other authors of this paper were Betty Pfefferbaum, M.D., professor emeritus in the Department of Psychiatry and Behavioral Sciences, OU College of Medicine; Carol North, M.D., adjunct professor, University of Texas Southwestern Medical Center; Yan Daniel Zhao, Ph.D., professor, OU Hudson College of Public Health; Pascal Nitiema, Ph.D., Arizona State University; and Haekyung Jeon-Slaughter, Ph.D., University of Texas Southwestern Medical Center.
Author: April Wilkerson
Source: University of Oklahoma
Contact: April Wilkerson – University of Oklahoma
Image: The image is credited to Neuroscience News
Original Research: Closed access.
“Learning from Hindsight: Examining Autonomic, Inflammatory, and Endocrine Stress Biomarkers and Mental Health in Healthy Terrorism Survivors Many Years Later” by Phebe Tucker et al. Prehospital and Disaster Medicine
Even though I do clinical art therapy, the number of people I see with chronic pain and other chronic issues is quite common and is also inextricably linked with psychological health. Working on my doctorate in mind-body medicine has helped me to see this even more clearly and find integrative ways of helping people improve both psychologically and physically.
Chronic pain and mental health
Reviewed by Robert Bogenberger,
PhD
Written by therapist.com team
Last updated: 08/14/2024
What Is Chronic Pain?
Chronic pain is any pain that lasts for six months or
longer. The pain can range from mild to severe. For some people, chronic pain
is an everyday occurrence. Others may experience pain that comes and
goes.
Chronic pain symptoms can include throbbing, stinging, dull
aches, stiffness, soreness, and other feelings of pain. Individuals with
chronic pain often experience other symptoms like trouble sleeping, weakness,
and feeling fatigued in addition to the feelings of pain.
Chronic pain may last after the injury or illness that
initiated the pain has healed. This is because pain signals in the central
nervous system can remain active.
Pain vs. Chronic Pain
Pain is often a sign that something is going wrong in the
body. This can be simple and acute, such as when you step on a hard object or
your finger accidentally touches a hot surface. In other cases, medical issues
can cause pain that lasts longer, but it resolves when the medical condition
itself is resolved. A broken leg, for example, may cause pain for a while, but
that pain generally goes away once the leg is healed.
Acute pain typically lasts less than six months and is
caused by something specific. Acute pain also tends to go away once the cause
of the pain is resolved. Chronic pain, in contrast, typically lasts for more
than six months, and it may not go away even if the underlying condition is
resolved. In other cases, chronic pain occurs from conditions where no cure or
resolution is possible.
Is Chronic Pain a Disability?
Chronic pain can be considered a disability.
Individuals may qualify for accommodations or assistance if their chronic pain
is a symptom of an illness or condition and it interferes with their ability to
work or perform required tasks. In addition, individuals who experience mental
health challenges as a result of chronic pain may also qualify for assistance
or accommodation.
Causes of Chronic Pain
The exact causes of chronic pain are unknown. Causes will
differ depending on the type of pain and other factors. Some common risk
factors for chronic pain include:
Does Psychological Pain Physically Hurt?
A broken heart may not be caused by an illness or physical
injury, but it can still cause pain. Emotional and mental distress,
including grief, loneliness,
depression, sadness, and rage, can all
cause biological pain reactions3 that are similar
to physical pain. Many of the neural pathways for pain perception also regulate
mood and anxiety.
While physical and emotional pain are different, they both
cause neurological changes that affect the body. Some of the common physical
effects of psychological pain include:
Common Types of Chronic Pain
While chronic pain can happen for a variety of reasons,
there are some conditions commonly associated with chronic pain, including:
Mental Health and Chronic Pain
Chronic pain impacts many aspects of daily life. This
includes not only physical health, but also mental health. This means that for
many people, chronic pain overlaps with stress, anxiety, and depression.
Chronic Pain and Depression
The relationship between chronic pain and depression is a
complex one. Living with chronic pain can be stressful, both physically and
mentally. Heightened long-term stress can affect brain chemistry, which can
increase the risk of mental health issues like depression.
In addition, many of the neural pathways that the brain uses
to signal depression are similar to those used to signal chronic pain. Because
of this, chronic pain is also a symptom of depression.
Some of the symptoms associated with depression include:
For individuals with an anxiety disorder, chronic pain like
muscle aches, headaches, and soreness is a common symptom. While doctors and
researchers are still trying to understand the connections between anxiety and
pain, many people with anxiety disorders experience chronic pain and vice
versa. Some individuals with chronic pain may worry about what they feel or are
experiencing, which may increase their risk of developing an anxiety
disorder.
Some of the symptoms associated with anxiety include:
Stress and Chronic Pain
Chronic pain and stress also
influence each other. Chronic pain can create chronic stress about not being
able to do normal activities, financial stress if an individual is unable to
work, and even stress and fear about
movements that might heighten pain. Chronic stress, in turn, can also affect
chronic pain. Stress can tense muscles and raise cortisol levels, which
increase inflammation in the body.
Some of the symptoms of chronic stress include:
Chronic Pain and Addiction
Chronic pain can cause or exacerbate addiction and
substance abuse. Some medications used to treat chronic pain, like opioids, are
highly addictive. Sadly, many addictions begin with opioid treatment after an
illness or injury. In some cases, individuals with chronic pain develop a
tolerance for a particular medication and need higher doses to achieve the same
results. This increases the risk of addiction.
In addition, medications like opioids increase dopamine, a
neurotransmitter in the brain. Known as the “feel-good” neurotransmitter,
dopamine is related to pleasure and influences mood. Certain painkillers can
result in an addiction even if used to treat acute pain, but especially if used
long-term for chronic pain.
Those suffering from chronic pain who cannot access
prescription painkillers may self-medicate with other substances, such as alcohol or
heroin.
The Opioid Epidemic
In the 1990s, there was an increase in the number of opioids
prescribed to treat issues like moderate-to-severe pain following surgeries and
injuries. Pharmaceutical companies told doctors that patients were unlikely to
become addicted to the prescribed drugs.
However, this wasn’t the case. Not only did patients become
increasingly addicted to opioid prescriptions, but there was also an increase
in addictions to non-prescription opioids, including heroin.
Once patients became addicted, it was hard to stop using
opioids. In addition, people using opioids on a long-term basis can experience
a rising tolerance, which means they have to use a larger dose for the same
effect. This increased misuse and abuse of these substances.
In 2019, more than 49,0004 individuals
died from an opioid-related overdose in the United States. It’s estimated that
over 10 million people misused an opioid prescription the same year.
Is It Safe to Use Medication to Treat Chronic Pain?
Some medications may help alleviate symptoms of chronic
pain, but they should only be taken if prescribed by a doctor. When possible,
doctors today often prescribe painkillers that are less addictive than opioids,
such as medicinal cannabis. Increased monitoring procedures and processes
are in place today to help ensure that high-intensity painkillers do not result
in addiction. Speak with your doctor about whether medication of any sort is
right for you.
Chronic Pain Treatment
Although chronic pain can have many negative effects for
those experiencing it, it can often be managed with treatment and self-care
activities. For those experiencing mental health issues associated with chronic
pain, seeking out a qualified therapist is important.
Can Chronic Pain Be Cured?
While chronic pain is often something that cannot be cured
or reversed, it can be managed. Chronic pain treatments and
other management strategies can reduce the amount of pain and create a better
quality of life for those experiencing chronic pain.
Ongoing research and effects to find better treatments for
chronic pain will continue to lead to better treatments and outcomes.
Chronic Pain Management
Currently, there are a number of effective treatments for
those experiencing both mental health issues and chronic pain. These include:
In addition to therapy, medications, and other professional
treatments, there are self-care activities
that can also help chronic pain management. These include:
If you are experiencing any mental health issues, like
stress, depression, or anxiety, due to chronic pain, reach out to
a therapist today to find help.
Some of you may wonder what I do as an art therapist. Here is an article that succinctly summarizes our field.
https://therapist.com/types-of-therapy/art-therapy/
Art therapy is a form of expressive therapy. It uses the creative process of making art to improve a person’s physical, mental, and emotional wellbeing. It’s practiced in various settings including hospitals, clinics, and schools, helping people of all ages.
You don’t need to be an artist or have artistic talent to benefit from this type of therapy. Its primary goal isn’t for you to learn more about art (though it’s a nice side benefit). The goal is for you to learn more about yourself.
Art allows you to approach your thoughts and feelings indirectly. Making art requires you to be present and engages your body in a physical craft.
Art also allows you to express yourself in ways other than language. While language can give you great insight into your psychological wellbeing, it has its limits. Art therapy helps bridge the gap between what you feel comfortable saying and what goes unsaid.
A mental health professional will begin by assessing your needs, therapeutic goals, and personal strengths. They’ll then suggest art activities that suit you best and work with you to develop your personalized treatment plan.
Art therapy sessions look different depending on the setting, type of art involved, and other variables. For instance, some art therapy is hosted in group settings. The number and length of group art therapy sessions will likely change based on the size of the group and other variables.1 In a session you might learn how to draw with help from an artist, paint with watercolors on your own, or create your own book to share your feelings.
Reflection is a critical part of art therapy. You, your therapist, and potentially your group members will discuss your artwork to uncover emotions or thoughts. This is what separates art therapy from an art class.
In group art therapy, you’ll work in a supportive, collaborative environment alongside your peers. Individual therapy, on the other hand, provides a private space just for you and the art therapist. This one-on-one atmosphere allows for personalized attention and a tailored approach to your needs.
Art therapy has been used as part of a treatment plan for a variety of mental health conditions, including:
This therapeutic approach uses many different artistic forms and mediums. Common examples of art therapy activities include:
Drawing, coloring, painting, or doodling: In art therapy, colors can hold significant emotional value. Warm colors like red and orange are stimulating and energizing, while cool colors like blue and green tend to be calming and soothing. You can choose colors and images that reflect your current emotions or desired emotional state.
Making collages: Collage-making allows you to piece together images and items that resonate with your experiences. It’s a way to create a visual narrative of your thoughts. You might cut out pictures from magazines, use fabric, or even natural materials. This can help in expressing complex emotions that might be difficult to articulate with words.
Sculpting or carving: The tactile experience of molding or carving materials like clay can be grounding. It offers a three-dimensional way to represent your feelings or experiences. When you sculpt or carve, you’ll be encouraged to focus on the process as much as the end product. Part of the process is to feel each movement and observe how you’re shaping your thoughts into something tangible.
Visual journaling (or art journaling): Combining visual art with written words, art journaling is a powerful expressive arts therapy technique. You could draw, paint, or doodle, and then write about what you’ve created. This process can help in connecting you with your inner self and also helps you track your progress over time.
Adult coloring books do not count as a form of therapy, although it may feel therapeutic. Coloring is a great artistic activity that people of all ages may find comforting. However, art therapy requires the skills and direction of a trained art therapist. If you enjoy adult coloring books, consider incorporating them into your self-care routine. While they’re not a form of therapy, they may help you relax or manage your stress.
Art therapy can be beneficial for mental health by providing an outlet for expression and reflection. There is growing research on multiple ways art therapy helps clients, including:
Self-exploration and discovery. Art therapy provides a safe space for you to express feelings that might be hard to put into words. Often used to address emotional challenges, it can lead to improved self-esteem and self-awareness. 3,4
Stress reduction. Art therapy is a natural stress-reducer. Engaging in the creative process allows your mind to focus on the task at hand, taking a break from your worries. Research indicates that mindfulness-based art therapy interventions can reduce anxiety and stress, improving overall mental health.5
Emotional healing. Thoughts and feelings can be difficult to put into words, especially when you’ve experienced trauma or pain. Pursuing art therapy may help reduce symptoms of anxiety and depression in certain groups, especially when used alongside other treatments.6
Each stage of life can benefit uniquely from art therapy’s adaptable methods.
Art therapy for kids: Children’s art therapy fosters emotional growth. Through activities like drawing or sculpting, children can learn to communicate complex feelings they might not yet have the words for.
Art therapy for teens: Teens might use collage or graffiti art to explore identity and navigate the often turbulent teenage years. This form of expression may help in reducing anxiety and boosting self-esteem.
Art therapy for adults: Art therapy can help adults cope with stress, emotions, and trauma in a concrete, hands-on way. By creating art, they might uncover new coping strategies and ways to deal with anxiety or depression. Painting or pottery, for example, can bring a sense of calm and focus.
Art therapy for seniors: Older adults may find comfort and mental stimulation in art therapy. Reminiscence art projects can help seniors preserve memories and maintain a connection to their personal history and identity.7
If you decide to seek treatment, it’s important to find a qualified therapist. Anyone can create art as a form of self-expression, but not all artistic creation is a form of art therapy. Working with a trained art therapist helps ensure you gain the psychological benefits of artistic expression.
When looking for a provider, keep the following things in mind:
Art therapy can help you express your experiences when words alone aren’t enough. Whether you or someone you love is struggling, you can find a provider in your area using our therapist directory.
If you’re in crisis, help is available now. Free, confidential help is available at the 988 Suicide & Crisis Lifeline when you call 988. You can also text the word HOME to the Crisis Text Line at 741741 to chat with a crisis counselor.