therapist Archives - Tanya Hanrihan, LMFT

Navigating Perimenopause: Understanding the Impact on Your Mental Health

Tanya Hanrihan — Tue, 23 Jul 2024 00:37:44 +0000

Recently, I was taking with a friend about her recent development of anxiety, brain fog, and a feeling of the blahs. I asked if she was in perimenopause, and she paused and then said, “Maybe so.”

I shared how these hormone shifts affect not only our physical bodies but also our emotional and mental bodies. As we talked, I could see the pieces clicking together for her, and she shifted even in those few moments from confusion and apathy to understanding and empowerment.

I specialize in supporting women through perimenopause, menopause, and other significant life transitions. That being the case, I spend many hours personally and professionally talking about the link between perimenopause and mental health. So many women do not understand how this major life transition affects their mental health and cognitive functioning. So, let’s discuss some of the basics.

What is Perimenopause?

Perimenopause is the time leading up to menopause, characterized by changes in menstrual cycles, hormone fluctuations, and various physical and emotional symptoms. It usually begins several years before menopause, as the ovaries gradually produce less estrogen. This phase ends one year after the final menstrual period.

Common Symptoms of Perimenopause

During perimenopause, women may experience:

Irregular periods: Menstrual cycles may become shorter or longer, and flow may vary.
Hot flashes and night sweats: Sudden feelings of heat and sweating, often disrupting sleep.
Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up too early.
Mood changes: Increased irritability, anxiety, and depression.
Cognitive changes: Memory issues and difficulty concentrating.
Physical changes: Weight gain, changes in sexual desire, and vaginal dryness.

Mental Health and Perimenopause

The hormonal fluctuations during perimenopause can have a significant impact on mental health. According to the American Psychological Association here are some key aspects to consider:

Anxiety and Depression

Many women report increased anxiety and depression during perimenopause. The drop in estrogen levels can affect the brain’s regulation of mood, leading to heightened emotional sensitivity and vulnerability. This can manifest as persistent sadness, hopelessness, and loss of interest in daily activities.

Mood Swings

Rapid changes in hormone levels can lead to unpredictable mood swings. One moment you may feel fine, and the next, overwhelmed or irritable. These mood swings can strain personal relationships and daily functioning.

Cognitive Changes

Many women experience memory lapses and difficulty concentrating during perimenopause. These cognitive changes can be frustrating and may contribute to feelings of inadequacy or self-doubt.

Changes in Libido

Changes in hormone levels during perimenopause can also affect sexual desire. Many women experience a decrease in libido, which can be influenced by physical symptoms such as vaginal dryness or discomfort during intercourse, as well as psychological factors like relational conflict, stress, mood changes, and self-esteem issues.

Strategies for Managing Mental Health

Seek Professional Help: If you’re struggling with anxiety, depression, or other mental health issues, consider speaking with a therapist who specializes in women’s health. Therapy can provide coping strategies, emotional support, and practical tools.
Maintain a Healthy Lifestyle: Regular exercise, a balanced diet, and adequate sleep are crucial. Physical activity can boost mood and reduce anxiety, while a nutritious diet supports overall well-being.
Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and deep-breathing exercises can help manage stress and improve mental clarity.
Social Support: Connect with friends, family, or support groups. Sharing your experiences with others going through similar transitions can provide comfort and understanding.
Medical Interventions: Hormone replacement therapy (HRT) or other medications may be recommended to manage severe symptoms. To find a trained practitioner to support you through this transition, visit the International Society for the Study of Women’s Sexual Health (ISSWSH) directory. Dr. Bizzy Riley, a naturopathic doctor and founder of the Naturopathic Clinic of Issaquah, which specializes in Primary Care Naturopathic Medicine, recommended it to me.

It’s important to recognize when perimenopause symptoms are affecting your quality of life. If you experience persistent depression, anxiety, or cognitive issues, don’t hesitate to seek professional help. Mental health is just as important as physical health, and addressing it can lead to a more fulfilling and balanced life.

Most of the women I treat suffer for years alone before seeking support, and all wish that they had taken action sooner. There is no need to suffer through physical and mental symptoms. I believe our generation will be the one to revolutionize menopause and what it means for us as vibrant, empowered women and all generations to come.

Conclusion

Perimenopause is a natural phase of life that brings significant changes. While it can be challenging, understanding the connection between menopause and mental health is the first step towards managing it effectively. My therapy practice is dedicated to supporting women through this transition with compassionate care and tailored therapeutic approaches. Reach out to learn more about how I can help you navigate this journey with confidence and resilience.

For further reading on easing the transition into menopause and understanding its psychological impacts, visit the American Psychological Association’s resources on easing the transition into menopause.

Visit the International Society for the Study of Women’s Sexual Health (ISSWSH) directory to find a trained practitioner to support you through this transition.

Dr. Bizzy Riley also recommended this book, “Estrogen Matters,” a foundation read for all women navigating this transition.

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Overcoming Trauma with EMDR or Brainspotting in Psychotherapy: Which One is Right for You?

Tanya Hanrihan — Mon, 22 Jul 2024 00:27:36 +0000

The physical body stores our life experiences, including disturbing or painful ones. Mostly, we try to forget these memories or deny that something is affecting our mood and behavior. However, the brain continuously communicates with the body and any residual trauma that has been held on to affecting our relationships with ourselves and others.

In psychotherapy, there are various approaches to overcoming trauma, anxiety, and other psychological challenges. Two popular therapeutic modalities, Brainspotting and Eye Movement Desensitization and Reprocessing (EMDR), have gained attention for their effectiveness in treating trauma-related issues. While they share some similarities, they have distinct differences as well. This post will explore the differences between Brainspotting and EMDR.

I am a Certified Brainspotting Therapist, and it is one of the modalities I utilize in my private practice. Therefore, it is the method I am most familiar with. During my training years, my clinical supervisor was EMDR certified, so I have limited experience with the process. If you are considering Brainspotting or EMDR, I recommend you contact a trained therapist to discuss your situation. You can always try both and see which one works best for you.

What is EMDR

EMDR, or Eye Movement Desensitization and Reprocessing, was developed by Francine Shapiro in 1987 to treat PTSD. Rooted in the Adaptive Information Processing (AIP) model, it suggests that traumatic experiences can overwhelm the brain’s natural processing mechanisms.

EMDR employs a technique known as bilateral stimulation, where the right and left hemispheres of the brain are alternately activated. This method lies at the heart of EMDR’s functioning. Through swift applications of tactile, visual, or auditory stimulation on both sides, the theory posits that the brain can effectively access and release stored traumatic or stressful information. EMDR practitioners may employ tactile sensors known as tappers, a light machine, their hands, or headphones for the purpose of bilateral stimulation. Traditional talk therapy methods, often do not tap into the deep well of experience because talk-based approaches often fail to access the brain regions where trauma is stored.

There are eight steps to the EMDR process. Throughout this process, individuals concentrate on a distressing or traumatic issue while undergoing bilateral stimulation. Guided by the therapist, they repeatedly confront and explore the issue through these prescribed steps.

EMDR is recognized as an evidence-based strategy, acclaimed for its efficacy in addressing conditions like PTSD, trauma, and stress. It provides a methodical pathway toward healing and emotional well-being.

What is Brainspotting:

Brainspotting was developed by David Grand in 2003 as an expansion of his work with EMDR. It is grounded in the idea that where we look affects how we feel. Brainspotting works by accessing unprocessed trauma in the subcortical brain, where brain activity organizes itself around the eye position.

Brainspotting is a mind-body therapy that includes somatic work, neuroscience, interpersonal neurobiology, and polyvagal theory, designed to address a wide array of psychological issues, including developmental trauma, PTSD, performance anxiety, stress, depression, limiting beliefs, and panic attacks. Rooted in the principles of Eye Movement Desensitization Reprocessing (EMDR), it shares the goal of reprocessing and releasing negative experiences. Central to Brainspotting is the idea that “where you look affects how you feel.” The approach involves a brief setup, incorporating crucial elements such as recognizing an issue and its corresponding body sensations, identifying a focused eye position (Brainspot), and practicing mindful attunement.

Brainspotting doesn’t just scratch the surface—it delves into the core areas where trauma and stress are stored in the brain and body. This often resides in the nonverbal, nonlinear, and subconscious regions. A “brainspot” represents not just a single spot but an active network within the brain. Accessing this network is likened to unlocking an information capsule containing stored traumatic or stressful experiences, enabling their release and healing.

Clients frequently report a profound and enduring impact with Brainspotting, extending well beyond the session. The adaptability and flexibility of Brainspotting empowers individuals, fostering a sense of control over events or circumstances that once seemed beyond their influence.

The Role of Eye Movements:

Both processes use the eyes to access the inner body and process feelings, emotions, and memories. In EMR, the movement is directed by the clinician using their fingers to move the eyes back and forth, while Brainspotting, relies on the attuned relationship between the client and clinician to access the client’s inner experience and locate the activation spots using a pointer.

EMDR:

Utilizes bilateral stimulation through guided eye movements to help process traumatic memories. The rhythmic left-right eye movements aim to facilitate the brain’s information processing.

Brainspotting:

Focuses on a fixed gaze or “brainspot” rather than rhythmic eye movements. The therapist helps the client find specific eye positions correlating with emotional body activation. Brainspotting includes somatic work, neuroscience, interpersonal neurobiology, and polyvagal theory.

Therapeutic Process

EMDR:

Phases include history-taking, treatment planning, desensitization (processing memories), installation of positive beliefs, and body scan. Involves the use of a standardized protocol.

Brainspotting:

Includes history-taking. Brainspotting emphasizes the importance of the therapeutic relationship and the client’s internal experience.

Some therapists will make time for post-Brainspotting verbal processing, while others do not, either due to limited time or the position that verbal processing takes the client from the subcortical brain back into the prefrontal brain, possibly disrupting the therapeutic process. Many therapists like myself follow the client’s lead.

One other thing- you may have heard that Brainspotting does not require talking, which is true. Because processing occurs in the subcortical brain, healing may happen without verbal processing. Many people who struggle with talking find this to be a relief.

Brainspotting centers on the neural networks linked to trauma or issues, whereas EMDR concentrates on a particular memory. This distinction is crucial because Brainspotting does not require a detailed or specific memory to be as essential as EMDR. Due to the way the brain processes trauma, individuals who have experienced it, particularly developmental trauma, may not recall details or pinpoint elements of a specific event.

The hippocampus, responsible for remembering details, time stamps, and spatial information, takes a back seat in this process, allowing the amygdala, which responds to fear, to take center stage. The amygdala records sensory and experiential aspects, explaining why trauma triggers are often linked to various physical sensations such as hypervigilance, tension, upset stomach, rapid heartbeat, edginess, and startle responses.

Goals

Both processes aim to move the client from a state of dysregulation to a state regulation.

EMDR:

Targets distressing memories by facilitating adaptive processing through bilateral stimulation. It aims to desensitize the emotional charge associated with traumatic experiences.

Brainspotting:

Targets trauma by identifying and processing the distressing experience by accessing the deep brain structures linked to emotional and physical trauma. Brainspotting Therapy reveals, disrupts, and releases negative thoughts and feelings.

Effectiveness and Popularity

EMDR is an older practice and, due to this, has amassed more clinical research than Brainspotting. Both Brainspotting and EMDR are well-established and researched and considered effective for various trauma-related disorders. Both are practiced worldwide and recognized in the field of psychotherapy.

Conclusion

While both Brainspotting and EMDR share the goal of assisting individuals in overcoming trauma, complex trauma, PTSD, Anxiety, and depression, they employ different techniques and have distinct theoretical underpinnings. Brainspotting focuses on the neural networks associated with the issue, while EMDR focuses on a specific memory. The choice between the two may depend on the client’s preferences and unique needs.

As a certified Brainspotting therapist, I am naturally partial to Brainspotting. In my private practice, I use Brainspotting to help clients overcome difficult life transitions, process and release traumatic experiences, and limiting beliefs that are holding them back in their lives. Please reach out if you want to discuss if Brainspotting is a good fit for you. Book in here: https://tanyahanrihan.com/schedule/

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Diaphragmatic Breathing Activates Vagus Nerve

Tanya Hanrihan — Tue, 28 Mar 2023 18:11:29 +0000

Breathing is a no-brainer. We all do it, day in and day out. Yet, there is more to it. As a yoga instructor and mental health therapist, I have taught people to breathe for over twenty years. Diaphragmatic breathing activates the vagus nerve which is important.

The breath is essential to the medial woman, not just for the life it gives, but for the balance we seek; breath grounds us in being – bridging mind, body, and soul.

“Being aware of your breath forces you into the present moment-the key to all inner transformation.” Eckart Tolle

There are different breathing practices. For example, I use Ujjayi breathing to lead me in my daily meditation practice—the restriction creating focus. Today, we will look at diaphragmatic breathing, which modulates the nervous, respiratory, brain, cardiovascular, and gastrointestinal systems, according to the journal Medicines.

Using your diaphragm activates the vagus nerve. Stephen Porge’s Polyvagal Theory has made the vagus nerve a current superstar. The vagus nerve triggers the body’s relaxation or parasympathetic nervous system and decreases the body’s stress response or sympathetic nervous system.

Diaphragmatic breathing is easy, fast, and effective

Diaphragmatic breathing is easy, fast, and effective for managing dysregulation, gut distress, depression, anxiety, lowering blood pressure and heart rate, decreasing cortisol (stress hormone) levels in the body, and easing panic attacks.

Diaphragmatic breathing, also known as belly breathing or deep breathing, is a breathing technique that involves the contraction and relaxation of the diaphragm muscle. The diaphragm is a dome-shaped muscle located at the base of the lungs and plays a crucial role in breathing.

During diaphragmatic breathing, the diaphragm muscle contracts, pulling downward and expanding the lungs to allow more air to enter. This causes the belly to expand outward as the lungs fill with air. When exhaling, the diaphragm muscle relaxes, moving upward and pushing air out of the lungs. This causes the belly to deflate as the air is released.

Diaphragmatic breathing is considered to be a more efficient and effective way of breathing compared to shallow breathing, which involves breathing primarily from the chest.

To practice diaphragmatic breathing, find a quiet and comfortable place to sit or lie down. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, filling your belly with air and allowing your chest to remain still. Exhale slowly through your mouth, allowing your belly to deflate. Repeat this process for several minutes, focusing on the sensation of the air moving in and out of your body.

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7 Signs Imposter Syndrome is Holding YOU Back

Tanya Hanrihan — Thu, 12 Jan 2023 20:34:45 +0000

7 Signs Imposter Syndrome is Holding YOU Back. Make 2023 the year you break free!

Have you ever set a goal or declared a desire and believed you could achieve it mostly….but there was a twinge of doubt? Have you ever felt like you’re not good enough?

If so, you’re not alone. In fact, you might be suffering from imposter syndrome. Imposter syndrome is “a psychological pattern in which an individual doubts their accomplishments and has a persistent internalized fear of being exposed as a “fraud.” It’s more common than you might think—even highly successful people like Jodie Foster and John Steinbeck have experiences with imposter syndrome.

7 signs you may have imposter syndrome

Inability to realistically assess your skills & achievements
Believing your success is due to luck or external factors
Excessive criticism of your performance
Fear that you won’t live up to expectations
Perfectionism and overachieving
Self-sabotage & doubt
Emotional rollercoaster

If you’re struggling with imposter syndrome, know that you’re not alone—and that there are things you can do to overcome it.

Acknowledging your feelings, reframing your thinking, and seeking professional help are all great places to start. You are capable and deserving of success! ♥️♥️♥️

[Artwork: Amanda Clark https://www.etsy.com/shop/earthangelsarts…]

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What is Brainspotting?

Tanya Hanrihan — Tue, 10 Jan 2023 18:29:07 +0000

What is Brainspotting?

“Brainspotting is based on the profound attunement of the therapist with the patient, finding a somatic cue and extinguishing it by down-regulating the amygdala. It isn’t just PNS (Parasympathetic Nervous System) activation that is facilitated, it is homeostasis.” — Robert Scaer, MD, The Trauma Spectrum

Many of my clients seek to work with me because I am a Certified Brainspotter. They may have heard about the modality through a friend or healing practitioner; however, most only have a vague idea of what it is. And that is because it is hard to explain in words, as each client’s experience is unique. Many different factors impact the process and results.

If you’re like most people, you haven’t heard of brainspotting. However, it might be worth considering if you’re looking for a way to heal from trauma, improve your physical and mental health or overcome unconscious limiting beliefs. Brainspotting is a therapy that uses eye movement to help the brain process and release emotions. Dr. David Grand developed it in 2003; since then, over 13,000 therapists have been trained worldwide in this modality. Brainspotting is gentle, powerful, and based on the current neuroscientific understanding of how our mind and body store and process memories, emotions, and trauma.

How Brainspotting Works – The theory behind brainspotting

Our eyes are connected to our brains, and specific eye movements can help us access and release emotions stored in the brain and body. When we experience trauma, our brains often go into survival mode and store the unresolved memories of the event. This can lead to symptoms like anxiety, depression, and post-traumatic stress disorder (PTSD).

Brainspotting is a way to help the brain and body process and release unresolved emotions and memories, both conscious and unconscious, from the subcortical brain. During a session, a clinician will use a pointer to guide the client’s gaze through a series of eye positions using client feedback and external cues. This process enables the release of emotions associated with the event. Brainspotting practitioners believe in the body and the brain’s innate capacity to heal.

I particularly like Brainspotting because it works for both internal and external processors. This means there is no need to speak or verbally express or share. Talk therapy is traditionally difficult for people who struggle to put words to feelings, memories, and emotions. With Brainspotting, there is no need to talk. Brainspotting uses a dual attunement framework, which is a synchronicity between client and therapist. The attunement activates mirror neurons, which causes a kind of syncing of nervous systems.

Here is a link to related research:https://brainspotting.com/about-bsp/research-and-case-studies/

Benefits of Brainspotting

There are many benefits of brainspotting, including reducing symptoms of anxiety, depression, PTSD, and other mental health conditions. It can also help with physical ailments like chronic pain and migraines. Brainspotting can also enhance performance and strengthen natural resources and resilience.

In this video Dr. Grand explains Brainspotting. If you are interested, it is worth the watch. https://www.youtube.com/watch?v=lm3Plvaf3UE

If you’re interested in trying brainspotting or have questions, please reach out. I am happy to connect.

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Finding a Therapist

Tanya Hanrihan — Fri, 24 Sep 2021 18:17:31 +0000

Things to Consider When Choosing a Therapist

Therapy is an investment of your time and resources; therefore, it is crucial to find the right fit. There are many kinds of therapists. You will connect with some, and others, not so much. You probably would not buy the first car you test drove, and the same is true for finding a therapist. Therapy is good for you, but often hard and sometimes a bit scary. It is simply easier and more effective to go through the process with someone that you can build trust.

Goodness of Fit

Some therapists offer what is called a goodness of fit appointment. This is a free fifteen to thirty-minute consultation to explore if both parties think they are a good match. Many studies have shown the number one indicator of making personal progress toward therapeutic goals is based on the quality of the therapeutic relationship… how well you mutually like and respect each other.

What are you looking for in a therapist? Some things to consider before you commit:

Gender – Is the gender of the therapist important to you?

Culture/Race – Do you want your therapist to share a similar culture or race?

Age – Would you feel more secure with a younger therapist or someone older?

Religion – Do you want a therapist that shares your religious beliefs or lack thereof?

Location – Being on time for your appointments is important. Can you reach their location easily? Is telehealth (phone or video) a good option?

Insurance or Private Pay – Is the therapist covered by your health insurance? Some therapists accept insurance, and others are private pay only. If you want to find a therapist covered by your insurance, the best place to start is by reaching out to your health insurance company for a list of approved clinicians accepting new clients. If you are paying for therapy out of pocket, then you have more flexibility.

Specialties – There are many different therapeutic modalities. If you want to address a specific issue, you may want to see a therapist that specializes in that area. Specialties include: children, couples, families, eating disorders, trauma, LGBTQ+, depression, addiction, anxiety, EMDR, Brainspotting, CBT, DBT, self-harm, etc. Is there an area of specialization that fits your needs?

When a person reaches the point where they have decided to seek help, often there is an urgency to hurry and begin. I would caution you to be discerning and not simply sign-up with the first clinician that crosses your path. Intentionally choosing a therapist is a good start to developing a strong therapeutic relationship.

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Things to Consider When Choosing a Therapist

Tanya Hanrihan — Mon, 20 Sep 2021 22:00:56 +0000

Therapy is an investment of your time and resources. Therefore, it is crucial to find the right fit. There are as many different kinds of therapists as there are clients. You will like some of them and others not so much. You would not buy the first car you ever test drove, and the same is true for finding a therapist. Therapy is hard work, good, but often hard and sometimes a bit scary. So it is simply easier and more effective to go through the process with someone that you can build trust.

Goodness of Fit – Some therapists offer what is called a goodness of fit appointment. This is a free fifteen to thirty-minute consultation to explore if both parties think they are a good match. Many studies have shown that the number one indicator of whether or not a person makes progress toward their therapeutic goals is based on the quality of the therapeutic relationship….how well you like, respect, and get on with your therapist and they you.

What are you looking for in a therapist? Some things to consider before you commit.

Gender – is the gender of the therapist important to you?

Culture/Race – Do you want your therapist to share a similar culture or race?

Age – Would you feel more secure with a younger therapist or someone older?

Religion – Do you want a therapist that shares your religious beliefs or lack thereof?

Location – Being on time for your appointments is important. Can you reach their location easily? Is telehealth (phone or video) a good option?

Specialties – There are many different therapeutic modalities. If you want to address a specific issue, you may want to see a therapist specializing in that area. Some examples are; children, couples, families, eating disorders, trauma, LGBTQ+, depression, anxiety, EMDR, Brainspotting, CBT, DBT, self-harm, etc.… Is there an area of specialization that fits your needs?

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