Lisa King Smith, Ed.S, LPC

Making Sustainable Healthy Lifestyle Changes: A Guide to Long-Term Wellness

3/19/2025

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Adopting a sustainable healthy lifestyle is not about quick fixes or temporary diets; it’s about creating habits that are realistic, enjoyable, and enduring. This blog post will explore how to make small, manageable changes that promote physical, mental, and emotional well-being while being mindful of sustainability.

Why Focus on Sustainability in Health? When we think of sustainability, we often associate it with environmental practices. However, sustainability also applies to health and wellness. A sustainable lifestyle ensures that the changes you make are realistic and maintainable over the long term, preventing burnout and fostering consistent growth.
1. Start Small: The Power of Incremental Change One of the most common mistakes when trying to adopt a healthier lifestyle is attempting to change everything at once. Instead: Set realistic goals: Break down large objectives into smaller, achievable milestones. For example, instead of aiming to run a marathon immediately, start with a goal of running a 5K. Focus on one habit at a time: Whether it’s improving your diet or exercising more, tackle one change before moving on to the next.
2. Nourish Your Body with Sustainable Nutrition Your diet plays a crucial role in your overall health. Sustainable nutrition emphasizes both personal health and environmental impact: Eat whole foods: Incorporate more fruits, vegetables, whole grains, and lean proteins into your meals. Reduce processed foods: Limit sugary drinks and snacks while opting for natural alternatives like fruits or nuts. Adopt plant-based meals: Reducing red meat consumption can benefit both your health and the planet. Mindful eating: Pay attention to portion sizes and eat without distractions to better connect with your body’s hunger cues.
3. Get Active in Ways You Enjoy Physical activity doesn’t have to mean hours at the gym. The key is finding activities that you love: Incorporate variety: Try walking, dancing, cycling, or yoga to keep things interesting. Set achievable targets: Aim for at least 150 minutes of moderate exercise per week and include strength training twice weekly. Break up sedentary time: Stand up and move around throughout the day to counteract long periods of sitting.
4. Prioritize Mental and Emotional Health A healthy lifestyle isn’t just about physical fitness; mental and emotional well-being are equally important: Practice mindfulness: Activities like meditation or spending time in nature can reduce stress and improve focus.
Build strong relationships: Nurturing social connections can enhance emotional resilience and happiness.
Get enough sleep: Adults should aim for 7–9 hours of quality sleep each night to support overall health.
5. Embrace Sustainability in Daily Habits Sustainability extends beyond food choices. Consider these practices:
Be mindful of consumption:
Choose reusable products, reduce waste, and compost food scraps whenever possible.
Use active transportation: Walking or cycling not only reduces your carbon footprint but also promotes physical activity.
Engage with your community: Join local wellness initiatives or volunteer for projects like community gardens to stay connected while making an impact.
6. Find Your “Why” Understanding your motivation is critical for maintaining long-term changes: Reflect on what drives you—whether it’s improving your energy levels, being able to play with your kids, or reducing environmental impact—and use this as inspiration during challenging moments.
7. Be Patient with Yourself Lifestyle changes take time—on average, 66 days for new habits to become automatic. Expect setbacks but treat them as opportunities to learn rather than reasons to quit.

By focusing on small steps, prioritizing holistic well-being, and integrating sustainable practices into your daily life, you can create a healthier lifestyle that lasts. Remember that every positive change counts—start today!

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Women, Trauma, and Autoimmune Disorders: Understanding the Connection

3/19/2025

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Autoimmune diseases, where the immune system mistakenly attacks the body, disproportionately affect women, with nearly 80% of cases occurring in females. Recent research suggests that trauma and stress may play a significant role in triggering these conditions, adding complexity to an already challenging health issue. Why Are Women More Affected?

Several factors contribute to women’s higher susceptibility to autoimmune disorders:    •   Hormonal Influences: Hormones like estrogen can modulate the immune system, making women more vulnerable during hormonal changes such as pregnancy, postpartum, and menopause.
•   Social and Gender Factors: Women often face greater caregiver demands, workplace inequities, and societal pressures, which can increase chronic stress levels and exacerbate health risks.
•   Trauma Exposure: Studies show that women experience approximately 10% more trauma than men, particularly adverse childhood experiences (ACEs), which are strongly linked to autoimmune disease development. The Role of Trauma Trauma—whether physical, emotional, or psychological—can act as a trigger for autoimmune diseases. Key findings include:
•   Adverse Childhood Experiences (ACEs): Early-life trauma can lead to long-term immune system dysregulation, increasing susceptibility to autoimmune conditions like lupus or rheumatoid arthritis.
•   PTSD and Chronic Stress: PTSD is associated with changes in cortisol levels and chronic inflammation. Prolonged stress can impair immune function and lead to glucocorticoid resistance, further driving autoimmune responses.
•Pandemic Impact: Dr. Sara Gottfried noted a rise in autoimmune cases during the COVID-19 pandemic due to increased trauma and isolation. Managing Autoimmune Disorders Treatment often involves managing inflammation and addressing underlying triggers. Strategies include:
•   Stress Reduction: Practices like yoga, meditation, and therapy can help mitigate trauma’s impact on the immune system.
•   Lifestyle Adjustments: Improved sleep hygiene, balanced nutrition, and regular exercise are essential for managing symptoms.
•   Medical Interventions: Synthetic cortisol analogs or immunosuppressive drugs may be prescribed to control inflammation.

The connection between trauma and autoimmune diseases underscores the importance of addressing both physical and emotional health. For women navigating these conditions, understanding their unique vulnerabilities can empower them to seek holistic care tailored to their needs.

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Women, Trauma, and Their Relationship with Money: Breaking the Cycle

3/19/2025

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Money is more than just a means of survival; it represents security, independence, and self-worth. For many women, however, trauma—whether generational, personal, or systemic—shapes their relationship with finances in profound ways. Understanding this connection is crucial to promoting financial empowerment and emotional well-being.

The Impact of Trauma on Financial Well-Being Trauma can significantly alter how women perceive and manage money:
•   Intimate Partner Violence (IPV): Economic abuse, a lesser-known form of IPV, traps women in abusive relationships by restricting their financial independence. Abusers may control access to money, sabotage employment opportunities, or accumulate debt in the victim’s name. Studies show that economic abuse leads to chronic financial strain, which persists even after the abuse ends.
•   Generational Trauma: Financial behaviors are often passed down through generations. Women raised in households with financial instability or trauma may develop anxiety around money or adopt unhealthy spending and saving habits.
•   Mental Health Effects: Trauma survivors often associate money with stress and insecurity. This can lead to avoidance behaviors, such as neglecting savings or investments, further compounding financial challenges.

Why Women Face Greater Financial Stress Women are disproportionately affected by financial stress due to societal and structural inequalities:

Caregiving Roles: Women often shoulder caregiving responsibilities, which can limit earning potential and increase financial pressure. Single mothers are particularly vulnerable, with 57% reporting that money negatively impacts their mental health.    •

Economic Disparities: The gender pay gap and reduced access to high-paying opportunities leave many women earning less than men while managing greater household responsibilities..

Cultural Expectations: Societal norms often position women as caretakers rather than financial decision-makers, leading to feelings of disempowerment around money. Healing the Relationship with Money Breaking the cycle of trauma and financial stress requires both internal work and external support:

1.   Financial Education: Learning about budgeting, saving, and investing can empower women to take control of their finances. Programs tailored to survivors of trauma can address unique challenges like rebuilding credit or escaping economic abuse.
2.   Therapy and Support Groups: Addressing the emotional wounds caused by trauma is essential for building a healthier relationship with money. Therapy can help women reframe their beliefs about worthiness and security.
3.   Community Resources: Access to economic empowerment programs, such as those designed for IPV survivors, can provide tools for achieving financial independence.
4.   Advocacy for Systemic Change: Closing the gender pay gap and increasing access to affordable childcare are critical steps toward reducing financial stress for women.

The intersection of trauma and finances creates a complex web that many women struggle to navigate. By addressing both the emotional scars of trauma and the systemic barriers they face, we can help women reclaim their power over money—and their lives. Financial freedom is not just about dollars and cents; it’s about healing, empowerment, and breaking cycles of inequality.

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Vicarious Trauma & Mental Health

3/19/2025

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Vicarious Trauma and Mental Health: Understanding and Coping What is Vicarious Trauma?
Vicarious trauma, also known as secondary trauma, occurs when individuals are indirectly exposed to traumatic events through others’ experiences. Commonly seen in professions such as therapists, journalists, emergency responders, and social workers, it can lead to emotional distress and changes in worldview over time.

Symptoms of Vicarious Trauma
The symptoms often mirror those of PTSD and include:
•   Emotional numbness or detachment
•   Intrusive thoughts or flashbacks    •   Anxiety, panic attacks, or depression
•   Physical symptoms like fatigue or headaches
•   Avoidance behaviors and hypervigilance. Impact on Mental Health
Repeated exposure to trauma can alter an individual’s perspective on safety, trust, and humanity. It may also lead to compassion fatigue and burnout, especially for those in caregiving roles.

Coping Strategies To manage vicarious trauma:
•   Practice mindfulness (e.g., meditation or deep breathing).
•   Limit exposure to distressing media.
•   Engage in regular self-care activities like exercise.
•   Seek professional support through therapies like CBT or EMDR.

Prevention Measures
Organizations should prioritize training, supervision, and creating spaces for discussing traumatic experiences. Individuals can benefit from resilience-building exercises and maintaining strong social connections. Understanding vicarious trauma is essential for protecting mental health while maintaining empathy.

Here are some effective coping strategies for managing vicarious trauma: Self-Care Practices
•   Physical Health: Ensure adequate sleep, eat nutritious meals, and exercise regularly (e.g., walking, yoga, or gym sessions).
•   Emotional Wellbeing: Engage in relaxing activities like mindfulness, meditation, or hobbies that bring joy.
•   Creative Outlets: Express yourself through journaling, painting, or other creative pursuits. Setting Boundaries
•   Learn to say “no” and set limits to avoid overextending yourself.
•   Balance your workload by mixing less intense cases with more challenging ones. Social Support
•   Connect with trusted friends, family, or colleagues to share your feelings.
•   Join support groups or peer consultations to reduce isolation and gain perspective. Professional Help
•   Seek therapy options like Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) or Eye Movement Desensitization and Reprocessing (EMDR).
•   Attend workshops or training programs to build resilience and coping skills. Work-Life Balance
•   Maintain hobbies and interests outside of work to foster a sense of fulfillment beyond caregiving roles.
•   Take regular breaks and time off when needed to recharge.

These strategies can help mitigate the impact of vicarious trauma and promote long-term mental health.

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Stress Management

3/19/2025

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Effective stress management is crucial for maintaining mental health. Here are some strategies based on expert recommendations:
Relaxation Techniques
•   Deep Breathing: Techniques like belly breathing or the 4-7-8 method help activate the body’s relaxation response.
•   Meditation and Mindfulness: Practices such as focusing on the present moment or guided imagery can reduce anxiety and improve mood.
•   Yoga and Tai Chi: Combining physical movement with rhythmic breathing helps relieve tension and improve mental focus. Physical Activity
•   Engage in rhythmic exercises like walking, swimming, or dancing to burn away stress and release endorphins.
•   Even short sessions of exercise, such as a brisk walk, can enhance focus and sleep quality. Healthy Lifestyle Choices
•   Nutrition: Eat balanced meals to stabilize energy levels and mood.
•   Sleep: Aim for 7-9 hours of quality sleep each night to recharge your mind and body.
•   Limit Stimulants: Reduce caffeine, sugar, alcohol, and nicotine as they can exacerbate stress over time. Time Management
•   Prioritize tasks, create to-do lists, and avoid overcommitting to regain control over your schedule. Social Connections
•   Spend time with supportive friends or family. Talking about your concerns can naturally reduce stress by releasing calming hormones. Hobbies and Creative Outlets    •   Activities like painting, journaling, or listening to music provide a mental escape from stressors. Professional Support
•   Consider talk therapy, such as Cognitive Behavioral Therapy (CBT), to address underlying stress patterns.

These strategies can be tailored to individual needs for effective stress relief.

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Time Management & Mental Health

3/19/2025

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Time management plays a significant role in maintaining and improving mental health. Here’s how they are connected and strategies to enhance both:

The Link Between Time Management and Mental Health
•   Poor time management can lead to stress, anxiety, depression, and sleep issues, as individuals struggle to meet deadlines or balance responsibilities.
•   Effective time management enhances control over daily tasks, reducing feelings of overwhelm and improving overall well-being.
•   It fosters better work-life balance, minimizing work-related burnout and promoting personal satisfaction. Benefits of Good Time Management
1.   Reduced Stress: Organizing tasks lowers the pressure of deadlines and creates a sense of accomplishment.
2.   Improved Sleep: Structured schedules allow for better sleep hygiene and rest.    3.   Increased Productivity: Prioritizing tasks boosts efficiency and reduces procrastination.
4.   Enhanced Self-Esteem: Completing goals builds confidence and a sense of achievement.
5.   Better Emotional Regulation: Managing time effectively helps prevent emotional exhaustion and burnout.

Effective Time Management Strategies
1.   Set SMART Goals: Specific, Measurable, Achievable, Relevant, Time-bound goals help focus efforts.
2.   Prioritize Tasks: Use tools like the Eisenhower Matrix to distinguish urgent from non-urgent tasks.
3.   Plan Breaks: Schedule downtime to recharge mentally and physically.
4.   Use Tools: Leverage apps like calendars or task managers to stay organized.
5.   Practice Mindfulness: Stay present to avoid overthinking future tasks or past mistakes. By improving time management skills, individuals can reduce mental health challenges while fostering a more balanced and fulfilling life.

Here are some practical time management techniques that can improve mental health:
1. Use the Pomodoro Technique
•   Work in 25-minute focused intervals followed by 5-minute breaks. After four cycles, take a longer break (15-30 minutes). This method prevents burnout and keeps your mind fresh.
2. Set SMART Goals
•   Create goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. This helps you focus on priorities and track progress effectively.
3. Implement Time Blocking
•   Schedule specific blocks of time for different tasks (e.g., work, emails, self-care). This reduces decision fatigue and ensures all important activities are addressed.
4. Manage Screen Time
•   Use app blockers, set limits for checking emails or social media, and turn off non-essential notifications to avoid digital distractions.
5. Break Tasks into Manageable Chunks
•   Divide large projects into smaller steps to make them less overwhelming. Pair this with techniques like Pomodoro for better focus.
6. Learn to Say No
•   Set boundaries to avoid overcommitting yourself. Politely decline tasks that exceed your capacity to prevent stress and burnout.
7. Build Routines
•   Establish morning and evening routines to create structure in your day. This reduces decision-making stress and fosters stability.
8. Take Regular Breaks
•   Incorporate short breaks throughout the day to recharge mentally and physically. Activities like stretching or walking can help maintain focus.

These techniques can help you stay organized, reduce stress, and improve overall mental well-being.

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Trauma's Impact on Mental Health

3/19/2025

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Trauma, whether from a single event or prolonged exposure, profoundly affects both physical and mental health. Understanding its effects can help individuals and communities better address the challenges it poses.

How Trauma Affects Physical Health
1.   Chronic Health Conditions: Trauma is linked to conditions like cardiovascular disease, diabetes, and chronic pain disorders such as fibromyalgia.
2.   Neurochemical Changes: Traumatic stress alters brain chemistry, increasing vulnerability to hypertension, immune dysfunction, and hormonal imbalances.
3.   Somatic Symptoms: Survivors often report headaches, fatigue, digestive issues, and other unexplained physical symptoms.

Impact on Mental Health
1.   Post-Traumatic Stress Disorder (PTSD): Trauma can lead to flashbacks, hypervigilance, and emotional dysregulation.
2.   Anxiety and Depression: Many trauma survivors struggle with comorbid anxiety and depressive disorders, which exacerbate physical symptoms.
3.   Behavioral Changes: Trauma may result in substance misuse, sleep disturbances, or self-harm as coping mechanisms.

Coping with Trauma
1.   Self-Care Practices:
•   Engage in mindfulness exercises like meditation or yoga to calm the nervous system.
•   Maintain routines for sleep, diet, and exercise to foster stability.
2.   Therapeutic Interventions:
•   Techniques like EMDR or Cognitive Behavioral Therapy (CBT) can help process traumatic memories.
3.   Social Support:
•   Spend time with trusted loved ones to reduce isolation and promote emotional healing.
4.   Stress Management:
•   Use relaxation techniques such as progressive muscle relaxation or visualization to ease tension.

Long-Term Considerations
Trauma’s effects often linger for years, requiring ongoing care. Early intervention, trauma-informed practices, and community support systems can mitigate its impact on health and wellbeing. By addressing both the physical and psychological aspects of trauma, individuals can move toward recovery and resilience.

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Self Compassion

3/19/2025

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A Path to Healing Self-compassion is a transformative practice that involves treating yourself with the same kindness, care, and understanding you would offer to a friend. It has been shown to significantly improve mental health by reducing stress, anxiety, and depression while fostering resilience and emotional well-being. What Is Self-Compassion? Dr. Kristin Neff, a leading expert in the field, defines self-compassion as comprising three elements:
1.   Mindfulness: Recognizing and accepting your pain without judgment.
2.   Common Humanity: Understanding that suffering and imperfection are part of the shared human experience.
3.   Self-Kindness: Responding to personal failures with warmth rather than harsh criticism.

Mental Health Benefits of Self-Compassion
1.   Reduced Anxiety and Depression: Self-compassion helps calm the nervous system, reducing fight-or-flight responses triggered by self-criticism.
2.   Improved Emotional Resilience: It fosters a sense of safety, enabling individuals to learn from mistakes without fear of judgment.
3.   Increased Optimism and Life Satisfaction: Self-compassionate people report greater happiness and a stable sense of self-worth.
4.   Better Coping Mechanisms: It encourages healthier responses to stress, including improved relationships and work-life balance.

How to Practice Self-Compassion
1.   Acknowledge Your Struggles: Be mindful of your emotions without suppressing or exaggerating them.
2.   Reframe Negative Thoughts: Replace self-critical statements with supportive ones.
3.   Ask Yourself What You Need: Respond to challenges with care—whether it’s rest, encouragement, or forgiveness.
4.   Engage in Self-Care: Incorporate activities like mindfulness meditation, journaling, or gentle exercise.

By embracing self-compassion, you can break free from cycles of self-criticism and cultivate a healthier mindset that supports both emotional growth and mental well-being.

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Biofeedback and Mental Health

6/9/2024

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Biofeedback is a mind-body technique that involves measuring a person's physiological functions, such as brain waves, heart rate, breathing patterns, muscle activity, and skin temperature, and providing real-time feedback to help them gain awareness and control over these processes. This approach has been increasingly recognized as a valuable tool in the management of various mental health conditions, including anxiety, depression, and stress-related disorders.One of the primary benefits of biofeedback in mental health is its ability to promote relaxation and reduce physiological arousal associated with anxiety and stress. By learning to control their physiological responses through biofeedback training, individuals can develop coping strategies to manage symptoms of anxiety, panic attacks, and stress-related conditions more effectively. Several studies have demonstrated the efficacy of biofeedback in reducing anxiety symptoms, lowering heart rate and blood pressure, and improving overall emotional regulation (Lehrer & Woolfolk, 2007; Yucha & Montgomery, 2008).

Biofeedback and Depression
Biofeedback has also shown promise in the treatment of depression. Research suggests that individuals with depression often exhibit dysregulation in physiological processes, such as heart rate variability and brain wave patterns (Kemp et al., 2010). By providing feedback on these physiological markers, biofeedback can help individuals with depression gain greater awareness and control over their physiological states, potentially alleviating symptoms and improving mood regulation. A meta-analysis by Linden et al. (2012) found that biofeedback interventions were effective in reducing depressive symptoms, particularly when combined with cognitive-behavioral therapy.Furthermore, biofeedback can be a valuable adjunct to traditional psychotherapy approaches, enhancing the effectiveness of treatment and promoting self-regulation skills. By incorporating biofeedback into therapy sessions, mental health professionals can provide clients with tangible feedback on their physiological responses, facilitating greater self-awareness and enabling them to practice and reinforce coping strategies learned in therapy (Frank et al., 2010). Biofeedback has emerged as a promising complementary approach in the field of mental health, offering a non-invasive and empowering way for individuals to gain insight into their physiological processes and develop self-regulation skills. By promoting relaxation, reducing physiological arousal, and enhancing emotional regulation, biofeedback can be an effective adjunct to traditional psychotherapy interventions for conditions such as anxiety, depression, and stress-related disorders.

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Biofeedback & Trauma/PTSD

6/9/2024

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Trauma and post-traumatic stress disorder (PTSD) can have profound and long-lasting effects on an individual's mental and physical well-being. Biofeedback has emerged as a promising adjunctive treatment approach for individuals struggling with the aftermath of traumatic experiences, offering a non-invasive and empowering way to manage the physiological and psychological symptoms associated with trauma and PTSD.One of the primary benefits of biofeedback in the context of trauma and PTSD is its ability to promote relaxation and reduce physiological arousal, which is often a hallmark of these conditions. Individuals with PTSD frequently experience heightened physiological responses, such as increased heart rate, muscle tension, and respiratory distress, even in the absence of immediate threat (Tan et al., 2011). Biofeedback training can help individuals become more aware of these physiological changes and learn techniques to consciously regulate their body's stress response, thereby alleviating physical symptoms and promoting a sense of control.

Biofeedback and Cognitive-Behavioral Therapy for Trauma
Biofeedback is often used in conjunction with cognitive-behavioral therapy (CBT), a well-established and evidence-based treatment for PTSD. When combined with CBT techniques, such as exposure therapy and cognitive restructuring, biofeedback can enhance the effectiveness of treatment by providing tangible feedback on the physiological impact of trauma-related thoughts and emotions (Tan et al., 2011). This feedback can help individuals better understand the mind-body connection and reinforce the coping strategies learned in therapy, ultimately promoting more effective emotional regulation and symptom management.Furthermore, biofeedback can be particularly beneficial for individuals who have experienced trauma and may be hesitant or resistant to traditional talk therapy approaches. By focusing on physiological processes, biofeedback offers a non-threatening and non-judgmental way to engage in treatment, gradually building trust and self-awareness (Zucker et al., 2009).

Efficacy of Biofeedback for Trauma and PTSD
Numerous studies have demonstrated the efficacy of biofeedback in reducing symptoms of trauma and PTSD. A meta-analysis by Tan et al. (2011) found that biofeedback interventions were effective in reducing PTSD symptoms, with effect sizes comparable to those of cognitive-behavioral therapy and medication.In a randomized controlled trial by Zucker et al. (2009), individuals with PTSD who received biofeedback-assisted exposure therapy showed significant reductions in PTSD symptoms, anxiety, and depression compared to a control group receiving exposure therapy alone. Similarly, a study by Lande et al. (2010) found that biofeedback was effective in reducing PTSD symptoms and improving emotional regulation in veterans with combat-related PTSD.While the number of biofeedback sessions required may vary based on the individual's condition and severity, most studies report significant symptom reduction after 8 to 12 sessions of biofeedback training (Tan et al., 2011). Biofeedback has proven to be a valuable adjunct to traditional psychotherapy approaches, offering a non-invasive and empowering way for individuals to gain insight into their physiological processes and develop self-regulation skills for managing the effects of trauma and PTSD.

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Lisa King Smith, Ed.S., LPC, LLC

Psychotherapy
Integrative Health & Wellness Coaching
404-375-2036

Making Sustainable Healthy Lifestyle Changes: A Guide to Long-Term Wellness

Women, Trauma, and Autoimmune Disorders: Understanding the Connection

Women, Trauma, and Their Relationship with Money: Breaking the Cycle

Vicarious Trauma & Mental Health

Stress Management

Time Management & Mental Health

Trauma's Impact on Mental Health

Self Compassion

Biofeedback and Mental Health

Biofeedback & Trauma/PTSD

Lisa King Smith

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Lisa King Smith, Ed.S., LPC, LLCPsychotherapy ​​Integrative Health & Wellness Coaching404-375-2036

Lisa King Smith

Archives

Categories

Lisa King Smith, Ed.S., LPC, LLC

Psychotherapy
Integrative Health & Wellness Coaching
404-375-2036