Month: July 2023

Popular Psychology

Grappling with PTSD: How Jiu Jitsu Can Aid Trauma Recovery

by Torey C. Richards, LMHCLeave a Comment on Grappling with PTSD: How Jiu Jitsu Can Aid Trauma Recovery
Grappling with PTSD: How Jiu Jitsu Can Aid Trauma Recovery

Not too long ago I read a great book called “Transforming Trauma with Jiu-Jitsu” (I will link it at the end of this post). This book validated what I had already started to understand and that is that Jiu-Jitsu can help many people who struggle with various traumas.

This was only verified by the conversations I had on the mats with students who took up Jiu-Jitsu after being sexually assaulted, physically assaulted or were struggling to transition back into civilian life after years in the military.

Post-traumatic stress disorder (PTSD) is a debilitating mental health condition triggered by experiencing or witnessing a terrifying event. Symptoms may include flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event. These symptoms are intense, long-lasting, and can significantly interfere with a person’s life. While the path to healing from trauma can be a long and challenging one, Brazilian Jiu Jitsu (BJJ) offers potential benefits that can assist in this journey.

The Neurobiology of PTSD

To understand how Jiu Jitsu can help in trauma recovery, it’s essential to first grasp the basic neurobiology of PTSD. Traumatic experiences can alter brain structure and function, particularly areas like the amygdala, prefrontal cortex, and hippocampus, which are involved in fear responses and memory. This alteration can result in the individual being in a constant state of “fight or flight,” even when there’s no immediate danger.

The Power of the Body in Trauma Recovery

Trauma-focused therapies like Eye Movement Desensitization and Reprocessing (EMDR) and Cognitive Processing Therapy (CPT) are often used in PTSD treatment. However, there’s growing recognition of the role that body-based therapies can play in trauma recovery. This is where Jiu Jitsu enters the picture.

The ‘Roll’ of Jiu Jitsu in Trauma Recovery

Brazilian Jiu Jitsu, with its combination of physical exertion, tactical strategy, and mindfulness, offers a unique approach to trauma recovery. Here’s how:

1. Restoring a Sense of Control

A sense of powerlessness is a common feeling in those with PTSD. Jiu Jitsu, by nature, is about gaining control – control over your body, your movements, and eventually, your opponent. By regularly practicing these maneuvers, an individual can regain a sense of control that extends beyond the mat, helping to counter the feelings of helplessness that trauma often induces.

2. Physical Exertion and Neurochemistry

Physical activity is known to stimulate the production of endorphins, neurotransmitters that act as natural mood elevators. Beyond the ‘feel-good’ factor, regular exercise can promote neurogenesis (creation of new neurons) and neural plasticity (the brain’s ability to reorganize itself by forming new neural connections). This can help counter some of the brain changes induced by trauma.

3. Mindfulness in Motion

Mindfulness, or being completely present in the moment, is a powerful tool for managing PTSD symptoms. Jiu Jitsu, with its requirement for focused attention on the body and its movements, acts as a form of moving mindfulness. This mindful state can provide temporary respite from intrusive thoughts and flashbacks.

4. Creating a Safe Space

Safety – physical, emotional, and psychological – is often compromised in individuals with PTSD. The respectful, disciplined environment of a Jiu Jitsu dojo can provide a sense of safety. Moreover, as the individual becomes more proficient in their skills, they develop a realistic sense of their physical capabilities, further enhancing feelings of safety and security.

5. The Power of a Supportive Community

Human connection and a supportive community are vital components of trauma recovery. A Jiu Jitsu dojo offers a supportive network of individuals working towards common goals. This camaraderie can help mitigate feelings of isolation that often accompany PTSD.

Jiu Jitsu: A Tool, Not a Cure

While the benefits of Jiu Jitsu for trauma survivors are promising, it’s important to remember that it isn’t a stand-alone treatment for PTSD. It should be used as a complementary approach, alongside traditional therapeutic interventions.

Moreover, the practice of Jiu Jitsu should be trauma-informed, meaning the instructors should be aware of the potential triggers and issues that trauma survivors might face. There should be a strong emphasis on consent, respect, and ensuring a safe training environment.

Brazilian Jiu Jitsu, with its unique combination of physical, cognitive, and social elements, offers a compelling approach to body-based trauma recovery. But it’s more than just a recovery tool; it’s a journey towards self-improvement, self-awareness, and perhaps, healing. In the end, it’s not just about the techniques you learn, but the person you become in the process. As Carlos Gracie Sr., one of the founders of Brazilian Jiu Jitsu, once said, “We cannot control the wind, but we can direct the sail.” With its potential benefits for trauma recovery, Jiu Jitsu might just help those grappling with PTSD direct their sails towards calmer waters.

Taking Control of Your LIfe

Phubbing: The Unseen Impact of Phone Snubbing on Our Social Lives

by Torey C. Richards, LMHCLeave a Comment on Phubbing: The Unseen Impact of Phone Snubbing on Our Social Lives
Phubbing: The Unseen Impact of Phone Snubbing on Our Social Lives

In the digital era, where smartphones are as ubiquitous as the air we breathe, a new phenomenon has emerged—’phubbing.’ Coined from the words ‘phone’ and ‘snubbing,’ phubbing is the act of ignoring someone in a social setting by busying oneself with a phone or other mobile device. This seemingly innocent act might have deeper impacts on our social lives and mental health than we might think.

Understanding Phubbing

Phubbing is more than just checking a text or taking a quick call when you’re with someone. It’s the continuous use of a mobile device in the presence of others, leading to a sense of distraction, disengagement, or neglect. It’s that moment when a dinner conversation comes to a halt because someone decides to scroll through their social media feed, or when a one-on-one meeting turns into a monologue because the other person is engrossed in their phone.

The Social Implications of Phubbing

Most of us at some points have been guilty of phubbing. I know I have. My girlfriend is probably the queen of phubbing and I find it super annoying and rude, yet it’s become some common that I see it all the time with other people in other social situations that it’s almost become the norm to see people’s faces buried in their phone screens instead of making eye contact with those around them.

While phubbing might seem harmless—after all, everyone uses their phones, right?—its impact on our social interactions is profound.

Damage to Relationships

In interpersonal relationships, phubbing can create a sense of disconnect and dissatisfaction. It sends a non-verbal message that the phone is more interesting or important than the person present. This can result in feelings of neglect, leading to conflicts and strain in relationships. As I said, my girlfriend is extremely guilty of this, but she has also called me out when she’s caught me doing it as well so it’s something i have to work on too.

Impact on Communication

Effective communication involves not only verbal cues but also non-verbal ones such as facial expressions, body language, and eye contact. Phubbing disrupts this communication dynamic, leading to misunderstandings and a lack of depth in conversations.

Influence on Social Behavior

As phubbing becomes more commonplace, it subtly alters our social norms. The perceived acceptability of phone use in social settings increases, leading to a cycle where phubbing begets more phubbing. Have you ever been in a situation where you are trying to be engaging but everyone else seems to be more into their phones, so you pull your phone out too? I know I have.

The Psychological Impact of Phubbing

Beyond its social implications, phubbing can also have adverse effects on mental health.

Lower Self-Esteem

Being on the receiving end of phubbing can cause a decline in self-esteem. When someone prioritizes their phone over our company, it can make us question our self-worth and value in that relationship.

Increased Feelings of Loneliness

Even though one might be physically present with others, phubbing can cause feelings of isolation and loneliness. This feeling can be even more pronounced in group settings where multiple individuals engage in phubbing.

Heightened Stress and Anxiety

Witnessing others engage in social media or other online activities while phubbing can lead to increased feelings of stress and anxiety, particularly if it triggers comparisons or fear of missing out (FOMO).

Addressing the Issue of Phubbing

Phubbing is a modern-day challenge that requires contemporary solutions. Here are a few strategies to tackle phubbing:

Digital Detox

Periodically disconnecting from digital devices can help individuals become more present in their real-world interactions. This doesn’t mean abandoning technology altogether but using it consciously and sparingly in social settings.

Setting Clear Boundaries

Creating ‘phone-free’ zones or times, like during meals or meetings, can help reduce phubbing. Make these expectations clear to everyone involved to foster mutual respect and engagement.

Leading by Example

Sometimes, the best way to encourage others to put their phones down is to lead by example. Show your friends, family, and colleagues that you prioritize their company over your phone.

Conclusion: Building Conscious Connectivity

Phubbing, despite being a product of our digital age, is a social issue at its core. It brings to light the need for mindful use of technology, particularly in social settings. By becoming more conscious of our tech habits, we can combat phubbing and foster more meaningful, engaging interactions. After all, our phones are meant to connect us, not isolate us from the people in our immediate vicinity.

Popular Psychology

The Great Sperm Swap: Can Another Man’s Sperm Affect an Unrelated Fetus?

by Torey C. Richards, LMHCLeave a Comment on The Great Sperm Swap: Can Another Man’s Sperm Affect an Unrelated Fetus?
The Great Sperm Swap: Can Another Man’s Sperm Affect an Unrelated Fetus?

Ladies and gentlemen, brace yourselves! Today we’re about to embark on an epic journey—a n exploration of a concept that might have tickled your curiosity at some point: Can another man’s sperm influence the fetus of a baby that’s not his? Buckle up, grab your favorite beverage, and prepare for a wild, but educational ride through the wonderful world of biology!

Sperm, DNA, and the Makings of a Myth

I first attempted to answer this question here, but I believe it’s time for a brief refresher. Sperm, those wiggly little swimmers, each carry half of a man’s DNA. When a sperm fertilizes an egg, voila, a baby is in the works. The DNA from the mother’s egg and father’s sperm combine to create a unique genetic mix—a brand-new blueprint for a brand-new human. Now, hold onto your hats, because here’s where things get interesting.

You see, there’s this urban legend—let’s call it “The Great Sperm Swap” theory—that suggests if a pregnant woman has sex with a man who isn’t the baby’s father, his sperm might somehow influence the developing fetus. It’s a titillating concept, one that would certainly shake up our understanding of biology. But is it rooted in any kind of scientific fact, or is it more science fiction?

Sperm vs. Fortress Uterus: The Ultimate Showdown

To evaluate “The Great Sperm Swap” theory, we first need to understand the female reproductive system. Imagine, if you will, the uterus as an impenetrable fortress, guarded by a thick, mucousy moat (the cervical mucus), an ironclad gate (the cervix), and a massive, impregnable wall (the uterine lining). Inside this fortress, the fetus grows and develops, safe from the attacks of rogue sperm.

When another man’s sperm enters the scene, it faces an uphill battle. Even under normal circumstances, the majority of sperm don’t make it to the egg. They get lost, run out of energy, or are killed off by the acidic environment of the vagina. Remember, this is without the added challenge of the uterus fortress in full-on defense mode.

During pregnancy, the fortress’s defenses are even more formidable. The cervix is blocked by a thick plug of mucus, and the uterus is busy nurturing the existing fetus. For another man’s sperm to somehow influence the fetus, it would need to pass through these barriers, infiltrate the amniotic sac, and modify the existing baby’s DNA. It’s like expecting a foot soldier to single-handedly breach a well-defended castle, then rewrite the king’s laws—it’s just not going to happen.

Bringing the Science Hammer Down

Biologically speaking, once the fetus starts developing, the genetic die is cast. The DNA has been combined and set, and no additional sperm—whether from the father or another man—can change that genetic makeup. So, we must conclude that “The Great Sperm Swap” theory, as tantalizing as it might be, belongs in the realm of science fiction rather than science fact.

Conclusion: The Swimmers Stay in Their Lane

So, there you have it,! The fascinating, sometimes mind-boggling world of reproduction. While the idea of another man’s sperm influencing an unrelated fetus is a captivating concept, it’s about as scientifically likely as me growing a unicorn horn. Rest assured, those intrepid little swimmers stay in their lane, and once a baby is in the making, its genetic blueprint is there to stay!

In the wild, wonderful world of biology, there’s always something new to learn and explore. So, the next time you hear a strange theory, remember: curiosity is the mother of discovery. Keep asking questions, keep seeking answers, and most importantly, keep laughing along the journey. Life’s too short not to chuckle at the weird and the wonderful!

Popular Psychology

Carlee Russell and Histrionic Personality Disorder

by Torey C. Richards, LMHCLeave a Comment on Carlee Russell and Histrionic Personality Disorder
Carlee Russell and Histrionic Personality Disorder

Recently on the radio, I heard some speculation that Carlee Russell, a 25-year-old woman from Alabama who made headlines after she disappeared after reporting she spotted a toddler on the highway, only to show up days later to a relative’s house unharmed with no evidence that she was ever kidnapped or in danger.

Many are trying to understand what appears to be her bizarre behavior surrounding her disappearance and some believe that she may be suffering from some type of mental illness Histrionic Personality Disorder (HPD). As a mental health professional, I don’t want to throw out any possible diagnosis based on the little bit of information I know about this situation and certainly not when it comes to possible personality disorders (which generally takes getting to know the individual personally over time) but I take a more indepth look into what HPD is.

Understanding Histrionic Personality Disorder

HPD is one of the least understood and frequently misdiagnosed personality disorders. It is characterized by patterns of excessive emotionality, attention-seeking behavior, and a need for approval.

HPD falls under the cluster B personality disorders in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), characterized by dramatic, emotional, or erratic behavior. Individuals with HPD exhibit a pervasive pattern of excessive emotionality and attention-seeking behavior that begins by early adulthood and is present in various contexts.

The symptoms can often lead to difficulties in relationships and professional settings, impacting an individual’s overall quality of life.

Symptoms of Histrionic Personality Disorder

Some common symptoms associated with HPD include:

  1. A constant need for attention and approval
  2. Discomfort in situations where they are not the center of attention
  3. Rapidly shifting and shallow expressions of emotions
  4. Use of physical appearance to draw attention
  5. Impressionistic speech that lacks detail
  6. Dramatic, theatrical, and exaggerated expressions of emotion
  7. Easily influenced by others or circumstances
  8. Belief that relationships are more intimate than they actually are

It’s important to note that everyone can exhibit some of these behaviors at times. A diagnosis of HPD involves these behaviors being consistent, long-term patterns that interfere with day-to-day functioning.

Causes and Risk Factors

The exact cause of HPD is unknown, but it’s likely a combination of genetic, environmental, and social factors. Some studies suggest that a history of childhood trauma or neglect might contribute to developing HPD. Early parental relationships may also play a role, as those who were rewarded for dramatic behaviors may learn to use these behaviors to get attention.

Diagnosis and Treatment

Diagnosing HPD involves a comprehensive evaluation by a mental health professional. The clinician will assess the individual’s behavior, thoughts, and feelings over time, and compare them to the DSM-5 criteria.

Once diagnosed, psychotherapy is the primary treatment method for HPD. Cognitive behavioral therapy can be effective, helping individuals to uncover unconscious thought and behavior patterns, and learn new, healthier ways to relate to others. Group therapy can also be beneficial, allowing the individual to interact with others in a controlled, professional environment.

While there’s no specific medication for HPD, some symptoms, such as depression or anxiety, may be managed with psychiatric drugs.

Coping Strategies and Support

Living with or caring for someone with HPD can be challenging. The following coping strategies can be helpful:

  1. Educate Yourself: Understanding the disorder can help manage expectations and facilitate empathy.
  2. Set Boundaries: Maintaining consistent boundaries can prevent manipulative or attention-seeking behavior from destabilizing relationships or professional settings.
  3. Seek Support: Joining a support group, either in-person or online, can provide emotional assistance and practical advice.

Conclusion: Understanding and Compassion

HPD is a complex and often misunderstood condition. If Carlee Russell is suffering from HPD, then she needs understanding, compassion, and professional support just like anyone else suffering from a mental health issue. Instead of attacking or ridiculing her, this experience can be used to highlight the important of mental health awareness.

If you or a loved one have been diagnosed with HPD, remember: you are not alone, and help is available. With the right treatment and support, individuals with HPD can lead fulfilling, productive lives.

In shedding light on conditions like HPD, we help to combat stigma and pave the way for more open discussions about mental health. In doing so, we can foster a society where everyone is understood, accepted, and receives the care they need.

Popular Psychology

The Unheard Voices: Exploring the World of Maladaptive Daydreaming

by Torey C. Richards, LMHCLeave a Comment on The Unheard Voices: Exploring the World of Maladaptive Daydreaming
The Unheard Voices: Exploring the World of Maladaptive Daydreaming

Daydreaming: we all do it. It’s the mind’s escape hatch, letting us leave our desks, classrooms, or daily chores to briefly venture into a realm where we’re the scriptwriters, directors, and leading actors. But for some, daydreaming isn’t just an occasional mental diversion—it’s an intricate, time-consuming saga that can interfere with their daily life. This phenomenon is known as maladaptive daydreaming, a fascinating yet often misunderstood aspect of mental health.

What is Maladaptive Daydreaming?

First coined by Professor Eliezer Somer of the University of Haifa, maladaptive daydreaming (MD) describes a condition where an individual gets excessively absorbed in daydreaming to the point where it disrupts their life. Unlike regular daydreaming, MD is not merely a brief escape from reality but a significant investment of time and mental energy.

Individuals with MD create complex daydreams, often with recurring characters and ongoing storylines. They might be triggered by real-life events, books, movies, or even music. The daydreams are usually incredibly vivid and immersive, frequently more enticing than reality, leading to individuals spending hours lost in their imagined worlds.

The Impact of Maladaptive Daydreaming

While this intense daydreaming might sound like a boon to creative individuals, the ‘maladaptive’ in maladaptive daydreaming underscores its potential drawbacks.

Individuals with MD can become so engrossed in their daydreams that it hampers their productivity, social relationships, and overall quality of life. They may neglect work or studies, have difficulty sleeping, and become socially isolated. The vivid, detailed nature of the daydreams can also elicit strong emotional responses, which can be exhausting.

Not Just Daydreaming: Recognizing Maladaptive Daydreaming

One of the key challenges with MD is that it’s not formally recognized as a disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, several characteristics can help distinguish it from ordinary daydreaming:

  • Duration: Maladaptive daydreams consume hours of a person’s day, unlike regular daydreams.
  • Control: Individuals with MD often feel they have less control over their daydreaming and may struggle to stop or reduce it.
  • Distress and Dysfunction: MD leads to significant distress, often due to guilt, shame, or the inability to perform daily tasks effectively.
  • Immersive Daydreams: The daydreams in MD are incredibly vivid and detailed, often with complex plots and characters.

What Can Be Done?

For those who identify with the traits of maladaptive daydreaming, acknowledging it is the first step. Awareness is key to understanding how these daydreams might be influencing your life.

Next, consider seeking professional help. Therapists, particularly those specializing in cognitive-behavioral therapy (CBT), can help individuals develop strategies to manage their daydreaming and deal with the issues it may cause.

For some, maladaptive daydreaming is a way of coping with loneliness, trauma, or dissatisfaction with life. In such cases, therapy may involve addressing these underlying issues.

Finally, finding supportive communities—such as online forums or local mental health groups—can also provide comfort and shared coping strategies.

A World Within a World

The realm of maladaptive daydreaming reminds us of the mind’s immense capacity to create, illustrating how our internal worlds can sometimes become as influential as the reality we navigate daily. While this mental phenomenon can cause challenges, understanding it is the first step to managing its effects and helping those who experience it live balanced, fulfilling lives. With more research and recognition, we can hope for better support and resources for those living in the world of maladaptive daydreaming.

Popular Psychology

Cheerful Nihilism: Finding Joy in the Absurd

by Torey C. Richards, LMHC2 Comments on Cheerful Nihilism: Finding Joy in the Absurd

One day I was speaking with a client who told me that she was being “cheerfully nihilistic” which I found to be an interesting term. After our session, I immediately did a deep dive into cheerful nihilism and found it to be a fascinating way to look at life.

Cheerful nihilism might at first seem like an oxymoron, but it embodies a unique perspective on life. Understanding this concept can provide you with another tool when dealing with the ups and downs of life.

What is Nihilism?

Nihilism, at its most fundamental level, is the belief that life is without objective meaning, purpose, or inherent value. It’s a philosophy that emerged prominently in the 19th century, particularly associated with Friedrich Nietzsche, who viewed it as a destructive force that could undermine moral and societal structures. However, nihilism is not inherently negative, and several forms of it can provide different perspectives on life.

One of these perspectives is what is referred to as ‘cheerful nihilism’.

What is Cheerful Nihilism?

Cheerful nihilism is a term that might initially seem contradictory. After all, how can a worldview often associated with despair and existential dread be considered cheerful? The answer lies in a reframing of nihilistic principles.

Cheerful nihilism is about finding joy in the inherent meaninglessness of life. It encourages individuals to let go of the anxiety produced by societal expectations, the fear of failure, or the pressure to conform to a specific narrative of success and fulfillment. Instead, it suggests that we should enjoy life for what it is, unburdened by the quest for inherent meaning.

In this worldview, the absence of an objective or preordained purpose doesn’t translate to a hopeless or depressive outlook. Instead, it provides a freedom to create our own purpose and meaning.

Cheerful Nihilism in Practice

The first step in practicing cheerful nihilism is acceptance. Accepting that life has no inherent, objective meaning can be liberating. It frees one from the pressures of conforming to societal expectations, allowing for a more authentic and self-defined existence.

From here, you can begin to construct your own meaning. This process is highly personal, as what brings joy and fulfillment varies from person to person. It could be anything from nurturing relationships, to pursuing a passion, to contributing to a cause that aligns with your values.

Lastly, cheerful nihilism encourages gratitude and mindfulness. Even in a world that lacks inherent meaning, we can appreciate and find joy in simple, everyday experiences – the beauty of a sunset, the joy of laughter, or the satisfaction of a well-cooked meal.

Cheerful Nihilism and Mental Health

While nihilism might initially seem like a negative or despair-inducing belief system, cheerful nihilism can have positive implications for mental health.

Firstly, it can alleviate feelings of pressure and anxiety, often associated with the pursuit of a specific purpose or meeting societal expectations. By dismissing the need for an objective meaning, individuals can feel liberated to live their life according to their own standards.

Secondly, it allows for increased authenticity and self-expression. In a nihilistic framework, every individual is free to create their own purpose and to choose what to value in life.

Lastly, cheerful nihilism promotes mindfulness and gratitude, both of which have been associated with increased wellbeing and lower rates of depression and anxiety.

As a mental health counselor, understanding cheerful nihilism provides me with another perspective to help others. It’s however, important to remember that it is just one of many philosophical perspectives on life and may not resonate or be helpful to everyone. It’s just another tool of many that we can choose from to help us thrive and survive in an unpredictable world.