Trauma Warrior – Page 24 – Unicorn Shadows

Defining Resilience Series: Step 4 – Take Action Steps to Create Positive Change

Defining Resilience

Step 4: Take Action Steps to Create Positive Change

Before diving into step 4, a reminder about resilience: it is defined as the ability to overcome adverse conditions; with healthy bonding relationships, guidance, support, and compassion as the catalysts. Basically, it entails having the capacity to bounce back from stressful or overwhelming experiences.

What are some steps we can take to ensure we are building resilience in our lives?

Focus on the positives.
Seek out and nurture supportive relationships.
Utilize self-care strategies.
Take action steps to create positive change.
Work on healthy habit formation.
Find a guiding hand to hold.
Learn to become our own hero.
Be gentle with ourselves.

Today we will cover Step 4: Take action steps to create positive change.

In order to overcome the panic attack and anxiety symptoms I had been experiencing for over twenty-five years, I had to make some serious changes in my mindset. I also had to be willing to change my habits, instill healthy boundaries, build my support system, and welcome challenges. These days I pat myself on the back for investing time and energy into ME and creating a life filled with tranquility even in the midst of storms.

Here are ten action steps you can implement in your life in order to create positive change:

Be honest with yourself: Take a good look at your life in order to determine where you really want to make some positive changes. Make a pros and cons list, journal it out, or talk it over with a friend. Do you want a more spiritual existence? Then what can you do to change that? Do you want to feel more fit and healthy? What are some realistic options to make that happen? And so on. Being real with what you want will give you a clear goal.

Welcome challenges as opportunities for growth: If you approach your action steps with a “bring it” attitude, you will take the negative power out of any challenges which might arise. Remind yourself that you might stumble. And that’s okay. Look at mistakes or setbacks as opportunities for growth. I recently visited the gulf coast in Florida and allowed my fears to overwhelm me on a beach visit. I closed in on myself and held a pity party. However, within a few hours, I gave myself a pep talk and headed back out to the shore. I conquered my phobias and enjoyed a moment in the “now” as I played with my family in the surf.

Small steps add up: You do not have to accomplish your goal all at once or have it completed in day one. If you are wanting to be more active, turn off your television or phone or video games for an hour. Then go move. Walk in the park, hop on your bike, turn on music and dance around your kitchen while you cook. No need to toss the television out the window . . . yet! Start making new habits one little step at a time. What will your first small step be?

Treat others as you would like to be treated: That whole golden rule thing. It really does help bring positivity into your life. Try smiling at others and take note of their responses. Sure, you might run into a few folks who are having a bad day (or life) and ignore your gesture, but that’s cool. Send them a little private wish for positivity in their lives then move on to the next person for a smile exchange. Try doing favors for others without expecting a favor in return. Maybe join a volunteer organization to give back to your community. As you nurture kindness, that will radiate into all aspects of your life. Keep track of how many people returned your smile today . . . you might be surprised!

Remove/reduce negativity: I really could live without a television. I rarely have it on. And, wow, is my life more fulfilling now that I keep it from infiltrating my peaceful space. I also listen to meditative music. I avoid violent, disrespectful, and negative song lyrics. I have put limitations in place regarding toxic people in my life . . . those energy vampires I have mentioned before. I do not remove them completely as I hope maybe some day my glitter-shitter attitude will rub off on them, but I do walk away if I start to feel overwhelmed by their negativity. It’s a gift I give myself. Is there anyone in your life needing a boundary adjustment so as to minimize their pull on your positive energy?

Practice self-care: A powerful tool for creating positive changes in your life is self-care. Using positive affirmations, utilizing healthy eating choices, engaging in activities that promote laughter and smiling, allowing yourself permission to rest or do “no-thing”, and finding a hobby are all examples of self-care. Choose one self-care practice to start today!

Eliminate unhealthy/unsafe choices: One of the best decisions I ever made for myself was quitting smoking. I breathe better, feel better, smell better, and live better. Recognizing my stress eating and carb addiction helped me make the choice to treat my body better, fueling it with healthier options. What unhealthy choices have you been wanting to eliminate? What’s stopping you from cutting it from your life?

Build a supportive social network: Whether you join an online group, engage in a volunteer organization, or reach out to someone new, make sure you surround yourself with others who lift your spirits and promote positive actions. Avoid the gossip groups and bitch-session gatherings. It’s okay to vent now and then, just don’t dwell there. Do you have a circle of support? If not, envision it. Then take those small steps to make it happen.

Challenge yourself: Believe in you! And show it by challenging yourself to accomplish something you have long wanted to do. Have you been wanting to go back to school and finish up a degree? Are you an artist looking for an audience . . . then create an online store or sign up for a craft show booth. Again, believe in you!

Dive deep: It can be scary going back into the dark spaces of your heart and soul. At the same time, it can be liberating. If you need to hold a hand (friend, therapist, religious leader, or coach), by all means, do so. You will find you are so much stronger than you may have thought possible. I certainly believe in you. By diving deep and revisiting those dark spaces, you will empower yourself with each triumph of merely returning to peek in. My hope for you, for all of us, is that we will eventually be able to shine our light so brightly, there is no more darkness.

Coming up next month: Step 5: Work on healthy habit formation.

Trauma-Informed Care

First I will offer a definition of trauma-informed care, then explain what it means to me, as a trauma-warrior. The feedback I receive from those who hear my “story of hope” is that they connect with my story because of it’s rawness, realness, and relatability, I want to use that here with the concept of trauma-informed care.

As defined by The Tristate Trauma Network: “Trauma-informed care (TIC) is an approach that takes into account the prevalence of trauma, acknowledges the role trauma plays in people’s lives, and uses this knowledge to respond in appropriate ways to those affected by trauma.”

Beautiful! ♥

With that, I will share a story of trauma-informed care in action, outside of the mental health arena:

I had decided to attend a writers’ workshop in Orlando, FL. This was going to require a flight and some highway travel. Both of which normally result in increased anxiety for me (one of my triggers, resulting from two different bank robberies I was in, is a sensation of feeling trapped with panic attack symptoms surfacing). Therefore, my senses were heightened as I made my travel plans.

Upon contacting The Omni Championsgate Resort, I was advised that they could not guarantee me a lower level floor. The young woman on the phone stated she would put it in the notes and if anything was available upon check-in then I could have it. Yeah, that was not going to work for me. The idea of traveling up fourteen floors brought on more increased anxiety symptoms as thoughts of a busy elevator and heights beyond my comfort level started surfacing.

So, I did what I do best and reached out to management via email, sharing my “story of hope” along with a request for help. I stayed polite, yet truthful to my needs. The response I received was a perfect example of trauma-informed care in action!

“Good morning, Ms. Wellbrock,Thank you for the additional information, and what an amazing woman you are! I am happy to assist and have taken the liberty of blocking your reservation into a room on a lower floor and barring any unforeseen circumstances, there should be no problem honoring your request. Though a hug is not necessary, it’s always welcome! If you know your approximate arrival time, I’ll add to your reservation and hopefully will have a chance to meet you on arrival. Please let me know if there is anything else I may do to assist you, and thank you for your loyalty.”

Again . . . beautiful! ♥

Falling in line with the definition of trauma-informed care, this organization recognized the prevalence of trauma in a guest’s life, acknowledged the role it plays in my life (as well as my anxiety-inducing triggers), and used that knowledge to respond in an appropriate way to my trauma needs.

P.S. I utilized coping skills on my trip and had a panic-free, low anxiety trip filled with laughter, enlightenment and grace. I colored with gel pens on the flight, meditated and talked to a newfound trauma therapist friend on the highway shuttle ride, and enjoyed my third floor view of the scenic lazy river at the gorgeous resort.

The Healing Place Podcast Interview: Chris Haughee – Intermountain

I had the pleasure of conversing on-air with Chaplain Chris Haughee, to discuss trauma-informed ministry and his role as chaplain at Intermountain in Helena, Montana, on my most recent episode of The Healing Place Podcast, available on iTunes, Blubrry or directly on my website at www.teriwellbrock.com/podcasts/.

Chris shared his insights with me by answering my interview questions beforehand, as well. With his permission, I am sharing his written responses with you:

Today, I welcome Chaplain Chris Haughee (pronounced “Hoy”), who is joining us to discuss trauma-informed ministry practices and his experience as a chaplain to the children of Intermountain, a residential facility for severely emotionally disturbed children in Helena, Montana.

The Reverend Chris Haughee is a licensed minister of the Evangelical Covenant Church and has served as chaplain of Intermountain’s residential services in Helena, Montana, since 2012. An adoptive father to two, Chaplain Chris Haughee is an advocate for greater inclusion of foster and adoptive families in the life and ministry of local congregations. You can follow his ministry at www.intermountainministry.org, contact him at chrish@intermountain.org or order the curriculum “Bruised Reeds and Smoldering Wicks” to learn more about becoming a trauma-informed ministry.

Q: Please tell us a little bit about your story.

It’s been four years ago now. My son had a particularly bad day at school, and his rage had hit the point at home that evening where I needed to wrap my arms around him until he calmed down. When he finally settled into my embrace, he sobbed. He couldn’t look me in the eye as I asked him how he felt. Head in hands he muttered, “I feel yucky inside, and I feel like that almost all the time.”

Despite all the love being poured into him, nothing was sticking because of his profound sense of shame. Holding my broken-hearted son, I have never felt more broken and helpless as a father. As a dad, when you see your child hurting, you’d do anything possible to help. That image of my son sitting in my lap, hands over his face unable to look at me and see the love and care in my eyes, will remain with me forever. It has driven me deeper into my own sense of call to express the love of God to those most desperately in need of it, especially those trapped in shame.

This experience steeled my resolve to help other parents, and other pastors and ministries, through producing materials that would train, encourage, and empower the community of faith to help hurting children.

Q: If you could reach as many people in the world as possible with your message, who would you want your audience to be?

My primary audience is the church, especially those in leadership. Churches and ministries can be very effective communities for reducing stigma, healing trauma, and building resilience. Unfortunately, these same communities can also re-traumatize people, marginalize those most in need of help and healing, and can be guilty of holding any number of views towards mental illness and emotional disturbance that aren’t only bad practice when it comes to ministry, but also don’t truly align with their theology and mission, because they aren’t supported biblically.

I have worked hard at producing materials that would train, encourage, and empower the community of faith to help hurting children. My first attempt at creating such a resource is a six-week study for adults called “Bruised Reeds and Smoldering Wicks,” released in 2017. In the last fifteen months, it has been ordered by ministries and social service agencies representing 33 different states, two countries and the District of Columbia. It’s an effort in building “trauma-informed ministries.” A trauma-informed ministry is one that understands the impact of early childhood and other relational trauma has on brain development and social and spiritual functioning.

For those curious about the content of the curriculum, here is a brief outline:

Week One: Jesus and the children; key idea: Jesus welcomes ALL children, even those affected by trauma, toxic stress, or adversity (ACEs)

Week Two: Advocacy… what is this “trauma-informed” talk all about?; key idea: In order to advocate for children and families impacted by trauma, your church should consider trauma-informed ministry.

Week Three: Was Jesus’ ministry “trauma-informed?”; key idea: Jesus understood the devastating effects of trauma and adversity and his ministry was shaped in a way that responded to our needs.

Week Four: How the traumatized can look like they “have it all together.” key idea: those that are dealing with trauma don’t all look the same. Even leaders in your community have been touched by trauma… so everyone should be treated compassionately.

Week Five: Does being trauma-informed mean we avoid saying hard things? key idea: Jesus was compassionate, yet firm… being trauma-informed means you prepare for the strong reaction some topics may elicit, not that you avoid all issues that may elicit a strong reaction.

Week Six: Responding to trauma within the compassionate Kingdom of God; key idea: God’s Kingdom stands apart from this world’s kingdoms, bringing justice and mercy where trauma and heartache have prevailed.

BONUS MATERIALS: “Advocating for Rachel”–a case study from a licensed child and family therapist with suggestions for interventions that a church can appropriately implement to help hurting children and families!

I am currently working on a new edition of the curriculum that would include two additional studies on working with adults that have experienced trauma or are currently going through traumatic experiences and mental health issues, and a week on “next steps,” or how a group that has engaged the rest of the study can determine where to start in forming trauma-informed ministry practices that fit their context.

Q: Why is trauma-informed ministry and working with traumatized children so important to YOU?

It’s important to me because of my personal connection, in my home and in my work. I can see that those hurting and traumatized individuals are the very ones that Jesus was drawn to in his earthly ministry. My “life verse” is 1 John 2:6—“Anyone who claims to live in him must walk (live) as Jesus did.” So, this is about me “walking my talk.” If I am a Jesus follower, I better be about the things Jesus was passionate about. There is no escaping that Jesus was passionate about children and about those who are marginalized by their situation or their suffering.

Q: Are there any myths or facts you would like to clarify for our listeners?

Being “trauma-informed” in ministry is not a program. It’s not a fad or gimmick. It’s a lens through which you can come to see the world differently. It’s not unlike the “scales falling from Saul’s eyes” when he is healed of his blindness (through Ananias) after encountering Jesus on the road to Damascus (Acts 9:18). Once you learn about ACEs and trauma and the impact it has on a person—physically, emotionally, relationally and spiritually… well, you’d wonder how you ever saw things differently.

For instance, I will take Jesus’ teaching on worry from the Sermon on the Mount as an example of how knowing about ACEs and trauma helps you to se the world differenty (Matthew 6:25-34). In this teaching, Jesus says, “Do not worry about your life and what you will eat or drink… and what you will wear… Can you add even one hour to your life by worrying?”

How many of us have heard from messages on this teaching? After hearing a sermon on the subject of worry, how many of us have walked away thinking, “I should worry less! Jesus just wants me to trust God, so my anxiety means I am not being faithful.” Ironically, we might end up worrying about how much we worry!

Now here’s where knowing about the challenges facing those with ACEs should be reflected in our interpretation of this teaching: telling the survivor of ACEs to worry less, and that’s what Jesus wants you to do, is about as sensitive as telling a disabled child that they need to stop using their wheelchair and that Jesus wants them to walk. Many with ACEs wish they could be less anxious, but their brains adjusted to an elevated level of stress hormones early in their development.

Physically, their nervous and endocrine systems are not the same as someone who didn’t have that adversity in childhood. If someone’s infirmity doesn’t scream out to our sense of sight, touch, or hearing we shouldn’t assume it is less significant. The ACE Study found that the child with six or more ACEs will likely die 20 years earlier than the child with no ACEs. That’s significant.

Are we missing the point of the passage by shaming others and ourselves about our anxiety? I contend that Jesus was less concerned about worry than our inability to recognize our dependence on God. What did Jesus speak to? Worry about food, drink, and clothes. For most, provision of these basic needs in childhood was not an issue. But, for the child who truly didn’t have enough to eat as a child, who learned to hoard when food was available, THAT child just might have food issues—that’s just one common example I see in my ministry. Consider how you would tell these children about Jesus’ message on worry instead of the kids that argue about how many stalks of broccoli they might have to eat in order to get dessert.

When you can do that, you will know that you are on your way to being trauma-informed and that the scales have fallen from your eyes, as well!

Q: What support and resources have YOU utilized or recommend for our audience?

Perhaps a little selfishly, I’d like people to engage in the materials I have written… the curriculum called Bruised Reeds and Smoldering Wicks. I don’t benefit from the sale of these materials. All the proceeds go towards Intermountain, the place of my employment and ministry.

I can also recommend Key Ministries and the book “Mental Health and the Church,” as well as colleague Rene Howitt’s work at Cope24. I just reviewed a Bible study she has worked on that will be published later this year, and it’s really good. Personally, I can recommend the work of Lisa Qualls at OneThankfulMom.com. Also, any materials that come out of the Karyn Purvis Institute of Child Development at Texas Christian University, were they teach TBRI: Trust-based Relational Intervention, which is very similar to the relational-developmental work that Intermountain does.

Q: How did you overcome/handle your own trauma and parenting a trauma-affected child? What do you suggest our listeners do to help them overcome/handle trauma, and how it intersects with their faith?

To quote a friend who just gave her testimony at our church about her own struggles with mental health misdiagnosis and recovery, she was told after her first hospitalization, “This won’t be the first time you deal with this.” Our trauma is always with us. It’s about viewing your trauma-story as something you own, rather than being owned by your trauma. It doesn’t define you, but it has shaped you. Once I could accept that for myself and for my child, and for all the children I work with, I could embrace hope.

Ultimately, that’s what faith is about… hope. Hope that our present situation or circumstance isn’t all there is. Hope that we can find community and healing together. I’d like to encourage your listeners to walk towards their trauma in whatever way they can, with as much support and help as they can muster from their community, friends and family, and know that they can transform their pain into their power with enough time and patience with themselves. Hold on to hope.

Q: If you could meet anyone in the world, dead or alive, who could help you with working with traumatized children, who would it be?

Well, Jesus would be the obvious answer, right? And, my faith teaches me that Jesus is very much alive… not just in the words of scripture, but in the real life encounters I have on a daily basis. As he taught us in the parable of the sheep and the goats from Matthew’s gospel… every time we extend kindness and grace to someone who is marginalized, without hope, or is distressed, we are actually interacting with Jesus. The saints of the church have always understood this to be true. It fueled individuals like Mother Teresa. It empowered the social justice of Dr. Martin Luther King, Jr. And… so many others that won’t ever be famous our applauded in this lifetime.

Q: What is your dream job? Does it revolve around this topic? Do you want to be more involved in trauma-related ministry?

I think I am in my dream job, at least for now! I’d like to think I can speak with some insight to this very difficult and complicated topic of trauma-informed ministry because I am a pastor, parent, and ministry professional in a residential facility for severely emotionally disturbed and traumatized children. It’s not a calling I would have selected for myself when I was a younger man, but it’s deeply rewarding because I know that I am engaged in a ministry that means something… not just now, but for generations that follow and, God willing, for eternity as people who have felt outside of God’s love and acceptance understand their place in the community of faith.

I’d love to have the freedom to travel a bit more and share the passion I have for this work. I also wish I had a bit more of the research psychologist’s expertise, as I am working on building resilience in the children I work with and have attempted to measure the effectiveness of that work. It’s just not in my wheelhouse, so to speak, so I am hoping that God brings someone forward that shares my passion and has the research expertise to work with the data I am compiling! We’ll see… I am a dreamer and an idealist, and I think that scientifically proving that trauma-informed ministry can build resilience in severely disturbed children just might be what it would take for more ministry professionals to catch on!

Here’s an article I wrote about the resilience-focused curriculum I am writing:

Building Resilience for Better Lives (article for March 17, 2018 religion page)

Life is hard. “In this world you WILL have trouble,” Jesus said. The ability to successfully face the hardships that will inevitably come to us will determine our level of satisfaction, joy, and peace. Resilience isn’t just a desirable trait, it’s absolutely essential. And, it turns out that scripture has a lot to say about this essential quality for successful living.

There are many passages we could examine to illustrate the point, but the letter from James is one of my favorites. Eugene Peterson does a good job capturing the meaning of James 1:12– “Anyone who meets a testing challenge head-on and manages to stick it out is mighty fortunate. For such persons loyally in love with God, the reward is life and more life.” Patient endurance. Perseverance. Determination. Grit. All these characteristics are desired to face and overcome adversity.

When working with and ministering to severely emotionally disturbed children, instilling these characteristics is a necessity. Children who have experienced early childhood trauma, sometimes called “ACEs” or adverse childhood experiences, desperately need to know that God loves them and that they have the skills and abilities to meet their present challenges and future difficulties. It’s not enough to simply love them and teach them Bible stories. They NEED the tools to take what they are learning from Intermountain’s amazing staff so they can apply it to their lives and integrate it into their belief system. When they believe the truths we seek to impart and embrace the unconditional nature of God’s love and our care, then we know we have made a lasting difference. That is why I have purposefully shifted the ministry focus at Intermountain Residential to building resiliency in the thirty-two children under our care.

Resilience is more than simply picking yourself up after you get knocked down, it involves environmental and biological factors that are often out of our control. As Paul Tough writes in his excellent book, How Children Succeed, the science of resilience tells us “that the character strengths that matter so much to young people’s success are not innate… they are not simply a choice. They are rooted in brain chemistry, and they are molded, in measureable and predictable ways, by the environment in which children grow up.”

For over a decade, many of those involved in social work have recognized the need to focus on a child’s strengths rather than their deficits. As the Social Work Policy Institute states, effective social work with vulnerable children has shifted to a “strengths perspective,” and as a result, “increased attention was paid to personal qualities and social influence that promote or reflect health and well-being.” I love the idea of building on the strengths the children I work with already have and then structuring my lessons and instruction in chapel around those traits identified to further build resilience.

I am currently writing a curriculum that ties into the measure developed by the Resilience Research Centre in Halifax, Nova Scotia (resilienceproject.org). Using their “Child and Youth Resilience Measure,” I have been interviewing the children of Intermountain for the last four months and the initial results are encouraging. Recently, two formerly fearful children looked me in the eye at their discharge and could recount the things they learned and the skills they gained while in our care. They could see the connection to their faith and how their story and God’s story were now woven together on the path to resilience, experiencing greater hope, joy, and peace.

“In this world you will have trouble,” Jesus said. The children of Intermountain know that trouble better than most! Jesus continued, “But take heart! I have overcome the world” (John 16:33). Let us join together in God’s Kingdom work, building more resilient children, families and communities.

If this effort is something you’d be interested in knowing more about, I’d encourage you to contact me or find out more about Intermountain and Elevate Montana. The Helena Affiliate of Elevate Montana meets monthly and is an inspiring group of people serving in a number of fields and capacities throughout Helena. If we’re going to make a difference in the hearts, minds and souls of children and youth in our community, we’ll need everyone’s help in some way.

What Is EMDR Therapy?

Following is an excerpt from my upcoming September newsletter. This month I cover: Step 3 in the Defining Resilience series – Utilize Self-Care Strategies; a video on anxiety and panic attack coping skills; information on EMDR therapy; and creating a safe space as a coping mechanism. I would love to have you (or anyone you know who could benefit from my insights) subscribe to this and future newsletters at Hope for Healing Newsletter, as I work to grow my audience.

What is EMDR Therapy?

EMDR Therapy has been life-altering for me. In 2013 I experienced what I reference in my presentations as a “shift”. I was struggling in a toxic relationship, trying to come to terms with my trauma history, and attempting to juggle various personal issues. It was within the confines of Dr. Barb Hensley’s office, at Cincinnati Trauma Connection, where I finally confronted the dark spaces of my traumas and learned to process them, releasing the stored up energy which had been surfacing as severe panic attacks for the previous twenty-five years.

So, what is EMDR Therapy? EMDR is the acronym for Eye Movement Desensitization and Reprocessing. It was initially developed by Dr. Francine Shapiro as a method for helping soldiers, returning from war, combat their post-traumatic stress disorder (PTSD) symptoms. However, it has since been utilized to help hundreds of thousands of patients process traumatic experiences.

More information about the therapeutic technique can be found at the American Psychological Association’s Clinical Practice Guideline for the Treatment of Post-Traumatic Stress Disorder.

My personal experience during sessions included the following:

Sometimes I would use a light bar in my therapist’s office, keeping my head still and allowing my eyes to move back and forth, following a flowing green light stream from left to right and back again. Other times, I would close my eyes (as I was being distracted peripherally) and focus on the vibrating paddles I held in my hands. Those would alternate vibrations, left, right, left, right, left, right, and so on. My eye movements would naturally fall into a rhythmic back and forth movement, similar to the movement experienced during REM sleep.

While following the light bar or hand vibration pattern, I would be prompted to return to one of my traumatic experiences. The vast majority of the time something would instantaneously surface. A body memory. A flashback. A sensation. Something would appear. Sometimes it would be a snippet I had remembered outside of therapy, other times a memory would appear from an unconscious space. It would be filled with specifics I had long forgotten (such as the blue oval-shaped rug, sprawled across the floor next to my black metal-framed bunk beds, in my bedroom in our home in Park Hills, Kentucky- a memory from age four).

Sobbing, shaking, overwhelming emotions, and sometimes the symptoms of a panic attack would arise. The soothing voice of my counselor would be there to assure me that I was safe. It was there I would first learn to “just notice”.

I became aware of my triggers and realized the body memories were there to help me instead of scare me. I started to look forward to the sessions so I could dive headfirst into the chaos in order to find more answers. There was light within the darkness.

We touched upon every known traumatic experience, sometimes returning to an event repeatedly as something would surface later down the road. At first these visits into the past were seen as if I was watching a movie, from a dissociated space. I was watching someone do horrific things to a little girl from outside of myself.

I knew the day I returned to a trauma and saw it happening from within my body, through my own eyes, that I had reached a place of healing. To feel safe within my body as I relived a moment of terror during an EMDR therapy session was truly empowering.

EMDR allowed me the opportunity to process a massively complex history of sexual, physical, and emotional abuse, neglect, exposure to violent crimes, and addiction in my family. I am now panic attack free. While I still experience heightened anxiety in certain situations, I am better equipped to calm my physiological responses, being mindful of my needs and triggers and the coping skills I can utilize to help myself overcome the fear.

Coming next month: What is PTSD?

www.teriwellbrock.com

The Healing Place Podcast Interview: Stacy Brookman – Resilience & Life Storytelling Expert

During a recent episode of The Healing Place podcast, I sat down with ACES Connection member, Stacy Brookman, host of the Real Life Resilience Podcast, to discuss her role as a resilience and life storytelling expert, finding clarity, her upcoming Emotional Abuse Recovery and Resilience Summit (of which I am one of forty-five featured speakers . . . yay!), and more.

Follow the links below to learn more about Stacy, life storytelling, to register for free for the 12-day summit starting September 1st, and the FREE guide listing the 35 most impactful books for emotional abuse.

Stacy Brookman

Life Story Laboratory – Summit Registration

FREE Guide – 35 Most Impactful Books for Emotional Abuse

stacy brookman

Listen in on iTunes, Blubrry, or directly from my website as Stacy discusses her important work in the field of resilience.

Peace,

Teri Wellbrock

www.teriwellbrock.com

* I am excited to have more therapists, trauma-gurus, and ACES experts lined up over the next few weeks for podcast interviews. I would love to have YOU join me, as well. If you are interested, please send me a private messages through this site and I will send you my podcast interview questions for you to review.

I am a huge fan of lifting one another up as beacons of light for those who are struggling, looking for guidance, or lost in the dark. I would love to offer my podcast as a platform for your voice about your mission and passion. My goal is to provide motivational, inspirational, and healing stories for my listeners.

The Gift Within the Struggle

Sometimes we stumble, tumble and then lie there flat on our face whimpering for a bit. I had a moment of this last week on our family trip to Panama City Beach, Florida. I struggled a bit with being on the highway on the eleven hour drive down, being in open spaces on the beach, and trying to climb a tall white-water-rapids ride. Sometimes my trauma history sneaks up on me. Then anxiety and panic envelop my peace.

So I wallowed in self-pity for half a day and moaned about it all on a personal Facebook post. Then, I did some self-soothing, gave myself a pep talk, and pulled up my big girl pants.

I found the gift within the struggle.

A reminder to keep fighting. This is why I am writing my book. This is why the completed manuscript will be done next month. My God-nudge to keep on going. The universe held up a mirror in front of my face to say, “You can do this!”

So, I did. I made myself practice all of those coping skills I tout in my book. I faced some fears. I walked out into the water, even though I was experiencing body memory flashbacks, and I tossed lacrosse and football with my family. I sat in a beach chair without an umbrella, pushing myself a little further than I was comfortable, in order to test my resolve. I reminded myself that this book and all it promotes for healing would not be filled with positive energy if I was not actually living the words.

So, thank you, God. Thank you for challenging me. Thank you for those hurdles. Thank you for reminding me how strong I can be. Thank you for believing in me enough to nudge me forward just a little more.

Peace and blessings to you all.
Teri
www.teriwellbrock.com

Defining Resilience: Step 3 – Utilize Self-Care Strategies

I have been working on my September newsletter and thought this was an independently shareable section. Enjoy! Be sure to sign up for my newsletter for more “hope for healing” guidance.

Step 3: Utilize Self-Care Strategies

I created a list of coping skills I have learned and utilized along my healing journey. This is most certainly not an all-inclusive list. My recommendation to you is start researching ideas for some self-care strategies. Then try them on for size. Some will work, some will not. We are unique beings so there is no cure-all fix. I, personally, love writing with meditative music in the background. Friends of mine have tried listening to meditative music while working and practically dozed off. Their productivity nose-diving into snoozeville.

However, to aid you on your self-care journey, here are ten kick-start ideas:

Surround yourself with positivity: Positive energy. Positive people. Positive places. If you find yourself surrounded by energy-vampires, eliminate your exposure to their toxic energy or, at least, off-set it with positive people.

Nap: Seriously. Treat yourself to a nap. Curl up with a favorite movie and a blankie. Sit outside in a lounge chair, close your eyes and let yourself doze off for a bit. Snuggle with a fur-baby and snooze away. Allow yourself the gift of rest.

Exercise without telling yourself you are exercising: One of my best friends came over for a swim and she mentioned how she loved swimming laps and doing treading exercises while we all hung out in the pool because it didn’t “feel like exercise”. Dance for an hour around your house. Take a bike ride. Walk your dog for thirty minutes. Anything that has you moving without dreading it.

Know your food cravings: Being aware of food’s addictive effect on me (I am a carboholic and sweet-tooth junkie!) has helped me curb those cravings a bit. Therefore, I have been trying more Paleo-based recipes. Particularly in the crock-pot so dinner is ready when we walk in the door.

Try a fun new social gathering: Singo rocks! It’s like Bingo (Tuesday nights, sitting next to my Grandma Kitty, in Guardian Angels church undercroft come to mind), but instead of scanning your card for O-63 and B-11, you sing along to songs and find those on your Singo card. It’s my new favorite!

Practice positive self-talk: I saw my reflection in the mirror as I cleaned our bathroom this morning and I stopped to smile at me. Then I said, “I love you, T. You’re cute.” Try to be your own best friend. Lift yourself up with encouraging words.

Treat yourself: I am headed off to Florida (which is a treat in and of itself) and decided a super-blonde, super-short new “do” was in order. Remember, you are so incredibly worthy. Reward yourself for all the tasks you accomplish every day.

Create your own space: My writing space is a sanctuary filled with everything Teri – from my currently burning vanilla-scented candle to my angel paintings to my collection of treasured hearts and so much more. Allow yourself a sacred space dedicated to you.

Appreciate nature: Find time to walk outside, even for just a few minutes, and enjoy something – the warmth of the sun, the pink clouds at sunset, a parade of ants marching off with seeds in tow, the sounds of birds chatting on a wire. Nature is a grounding force that reminds us of the simplicity of life.

Find a new hobby: I love finding and collecting hearts. I also love photos. I have combined the two and created a new page on my website featuring all of my heart pics. Most of them I have taken, but a few have been shared with me by friends. I have friends and family looking for love all around them, as well, as they seek out hearts.

Coming up next month: Step 4: Take action steps to create positive change.

Freeze & Free

I normally avoid reading anything that might trigger a symptomatic C-PTSD response. Nothing violent, especially incidents involving guns. However, I felt compelled to read an article I found re-posted in my ACEs Connection community, titled:

The tender, terrifying truth about what happened inside the Trader Joe’s hostage siege

This article, published in the Los Angeles Times, recounts the recent Trader Joe’s murder scene from the eyes of those held hostage inside the store. I am sharing my “gut reaction” response to that article, as shared on the ACEs Connection post:

Wow. Tears streaming. I just had a conversation last night with friends over dinner about fight/flight/freeze responses in moments of terror. It came up as a topic as our dogs were recently attacked by another dog while hiking in a nature preserve and our friends chiming in about their dog being attacked while walking in our neighborhood. We all responded differently: I froze in terror, unable to move. Meanwhile, my partner sprung immediately into action and lifted our little dog above her head, using her body to shield and block our labradoodle, while screaming at the owner of the attacking animal to grab his. Of the other couple, the wife dove on her dog, trying to protect it. Her husband used violence to try to stop the attack.

I have survived two armed bank robberies, both resulting in bloodshed, both perpetrated by the same gunmen (they were not caught after the first robbery of our branch office and returned three months later to rob our main office – I had just transferred from the branch to the main office). In both instances I came face-to-face with the assailants. Robbery one – held hostage with a gun to my left temple while watching my coworker bleed profusely from three stab wounds to his back. The second robbery – as a coworker was shot and murdered (by the same gunman and gun that had been held to my head only three months prior), I was hiding after fleeing the bank and heard approaching footsteps, running hard and fast, when I looked to my right, only to be staring down the barrel of a semi-automatic Luger. Fortunately, a K-9 unit was in hot pursuit, the Luger misfired, and my life was spared. Yet again.

Reading this story, something I normally do not do as I avoid anything that may trigger my C-PTSD symptoms, I was moved to tears. Not tears of fear or sadness. I sat staring at my computer screen, as those tears cascaded, and said out lout, “That was beautiful.”

The compassion shown by a hostage toward the gunman was truly magnificent. As I have come to a place of forgiveness for my transgressors (including both bank robbers/murderers), I realized I had no idea what had transpired in their lives. Had they been abused, neglected, terrorized in some way as children? Where had they turned away from innocence and started down a dark road of hopelessness? In a way, I connected with Moss, this calm and gentle soul, who grounded the gunman, connecting with him on a heart level. I have done that with my own gun-toting ghosts, in forgiving them.

I froze in terror during those bank robberies/murder scenes.

This woman, a hero in my eyes, did not fight or flee or freeze. She felt. She connected. She empathized. She calmed. She empowered. And in doing so, she saved lives. Including the life of a lost-soul gun-wielding perpetrator.

Beautiful.

Inspiring Women & Menopause Brain

This is one of those feel-good stories, but in typical Teri fashion, it’ll be long.

As I was cruising through my Facebook feed a week or so ago, I came across the words “inspiring women” and it caught my attention. It was an ad from Western & Southern Life asking for nominations of inspiring women. I turned to Jen and said, “I’m going to send in something about YOU!” So, I proceeded to type out the following:

“I nominate my beautiful partner, Jennifer. Jen put herself through college while working full-time, has broken through the glass ceiling in a male-dominated industry, is admired by not only her peers but executive management, is the first female materials manager in North America for her global firm, is an inspiration to our 12 year old daughter in example of what a strong woman can be, is on parish council at our church, co-chaired the walkathon for our daughter’s school to raise funds to support our students, is a fun and entertaining host for our backyard drive-in movie parties, a brilliant project manager in our home, a compassionate soul who is renowned for her hugs, loves our two fur babies, adores our kiddo beyond measure, and brightens this world with her light. I am blessed to know her and love her.”

I paid no attention to the dates of the prize package. The prize to be awarded was a 4-pack of tickets and VIP suite access to the upcoming Western & Southern Open 2018 held at the Lindner Tennis Center in Mason. There was also going to be a videographer there to interview both of us.

Meanwhile, we planned our trip to Panama City Beach, FL. Jen’s mom will be traveling from North Carolina to stay with the doggos. Maddie is bringing one of her adorable friends along. We purchased airfare for the girls to fly back for a volleyball tourney.

Yay! Vacation!

Then . . . I received the phone call . . . we won!

My reaction was similar to this ?????

I instantly called Megan at W&S back (from the hallway of AMC Theater as we prepared to watch Mama Mia 2). I left a message with all of the details. Apologizing profusely.

The next day, Megan and her just-as-sweet cohort Abby stepped into action. They tried everything they could to get us tickets to Sunday’s finals (as we’d be back in town by then) or a Friday night or Saturday morning event (we were willing to leave Florida a day early to make it back).

Nada.

Jen even considered flying back for a day. We found pretty decent fair ($200 each way), but she’d be operating on about 3 hours of sleep in a 24 hour period. Plus time away from our trip, totaling 2 days out of our 7 (and with our deciding to drive instead of fly this time around that limits our actual beach time even more).

So, we decided our family time together was our priority. We both feel incredibly honored to have been chosen a winner in this “inspiring women” contest. How amazing!

Most of all, the words I wrote were heartfelt truth. I am truly blessed to know Jen and love her. Our home is filled with laughter, compassion, support, endless projects, friendship, sappy movies, goofy conversations with our dogs as if they are human, and the sweetest kiddo who knows she’s treasured, valued, respected and loved.

Thank you, Jennifer, for being my favorite “inspiring woman”! And, thank you, Western & Southern for honoring my submission. What a beautiful testimony to the story of us. Megan and Abby . . . if you read this . . . you rock! And, yes, you are totally invited to the dive-in movie party.

**** Update: I just received an email from the fabulous Megan/Abby team offering us suite access to a Cincinnati Reds baseball or FC Cincinnati soccer game since we cannot make the tennis tournament. I love these women. They have made this experience just . . . beautiful.

Codependency & Coo-Coo for Cocoa Puffs

My priest suggested I read “Codependent No More” by Melody Beattie as part of my continued healing journey with my severely alcoholic mother. That was in 2016. I read the first thirty pages then set it aside . . . with good intentions of picking it back up “when I have the time”. Never mind the other twenty books I’ve read in between then and now. Insert eye roll.

Today I picked it back up. As I read through the checklist of characteristics many codependents possess (check, check, checking them off), I laughed aloud. I had made grandiose promises to myself to no longer “save the day” when it came to my mom. Yet I slowly found myself back in my roles of peace-keeper, savior and good daughter, helping her clean up the splattered messes left behind. Literally and figuratively.

Yesterday threw a big ol’ muthafugga of a wrench at my head.

I had taken Mom to see her primary care physician on Monday. I nodded in agreement as the PCP alluded to alcohol-induced dementia, possible stroke, or brain injury from her multiple falls (into her fridge resulting in a broken ice-maker, onto the toilet, backwards onto the kitchen floor, out of her bed, and others she cannot remember but evidenced by bruises).

On Tuesday, I escorted her to the imaging center for an MRI. Then tucked her safely into her bed in her independent-living-retirement-community apartment afterward. Leaving instructions for the angels and saints to keep her from falling out of bed again.

Wednesday, I joined her for an assessment by a Council on Aging representative. Mom was a hot mess. She answered a phone that wasn’t ringing. Insisted my deceased father come out from the other room. Told me my nephew cut his right hand off and asked me if I was going to cut my own throat. Then later asked my sister if “Teri’s post office would accept my beans”. But, between those moments, she was lucid and funny and engaging. Her normal goofy, yet lovable, self. I was advised she qualifies for quite a few assistance benefits. Yay for that! However, she (meaning I) would need to complete another application, wait two months, and pray for the best in the meantime. Ah, the red tape of bureaucracy. Not that I’m not grateful for the help!

Later that day, I received the wrench-to-the-head call. Her PCP phoned me herself to discuss Mom’s lab and MRI results. The MRI results showed “moderate atrophy and shrinkage of the brain, indicating dementia” and lab work indicated “dehydrated and not eating” a.k.a. vodka-for-breakfast. No brain bleed, no stroke. Exactly as anticipated. And my internal reaction was: “Well, shit.” My good-daughter backpack just got heavier.

I am truly sorry my mom is struggling. Watching her spiral downward . . . quickly . . . is breaking my heart. But, there’s this other part of me that wants to have a little kid temper tantrum, stomping my feet and yelling, “You did this to yourself, Mom! Why am I supposed to make it better? I didn’t ask for this! I have my own freakin’ life to live. I was supposed to finish my book this week while Maddie was at Grammy’s in North Carolina. I have MY life to live.”

Just being real.

As her doctor stated on Monday, “The damage is done.” This is no longer about her making a conscious choice to poison herself with booze. Her liver is screaming, NOPE. Her brain is shriveling up. And her coo-coo for cocoa puffs is showing. I mean, Dad, my sister and I used to see that side of her, but now it’s a little more evident to the rest of the world.

So, how does one reconcile this conundrum?

My heart and soul is urging me to help her. This will leave me cocooned in my codependent relationship with my alcoholic mother. My hope is, when all is said and done, she will know she was loved and cared for, regardless of the pain she inflicted through her selfishly choosing alcohol over her kids (she literally said this to a counselor when we were teenagers . . . “If you are asking me to choose between alcohol and my family, I choose vodka”). And one day, I will wriggle my way free of the confinement, spread my beautiful butterfly wings and soar.

I might occasionally have a little whine-fest (different from wine-fest!) about it as I wrestle with her demons. But, then I’ll step outside, thank God for the gifts of nature as I mindfully enjoy the moment, take a few cleansing breaths, consciously release the tension, smile at the bright red cardinal singing to me from the treetop, promising him, “I know, Dad. I’ll take care of her.”