The Messy Truth

Takeaway: For many people, therapy can be intimidating-after all, it’s hard to talk about traumatic experiences and challenging emotions. While those feelings are valid, addressing trauma in therapy is essential for your recovery. In this article, I offer my top tips for how to talk about trauma in therapy, plus give you suggestions for what to avoid. Therapy is often a vulnerable, challenging (though ultimately rewarding) experience. This can be especially true for people who have experienced trauma. Feeling triggered can make it difficult to talk about your experiences and emotions, even though you know it’s essential for your healing. There is no formula for approaching trauma therapy, and no magic solution to make you feel more comfortable opening up-that would be nice, right? However, there are steps you can take to feel more empowered in speaking your truth. There are also precautions to consider in order to make your experience go as smoothly as possible. Armed with these tips, along with more knowledge about trauma therapy and trauma in general, my hope is that you will feel ready to start your recovery journey. Let’s dive in. What is trauma? Trauma is a term used to describe a reaction to a distressing event that felt too much, too soon, or too fast. When experiencing a traumatic event, we often feel like our safety or wellbeing is at risk. We might experience shock during or after the event and only realize how much we were affected days, weeks, or even years later. Trauma is different for everyone, and what constitutes a traumatic event for one person may not necessarily be a traumatic event for another. With that being said, some common potentially traumatizing events include abuse, combat, natural disasters, car accidents, the death of a loved one, and discrimination.  Post traumatic stress symptoms to watch out for Some people develop post traumatic stress disorder (PTSD) after they have experienced trauma. PTSD can present differently from person to person as well, though there are many common symptoms, including: Flashbacks Nightmares Avoiding people or situations that remind you of the traumatic event Feeling on edge Difficulty concentrating Sleep problems Negative view of yourself or the world in general Feeling disconnected from yourself and others Not all trauma survivors will develop PTSD, but know that your feelings and experience are valid no matter what. You don’t have to be diagnosed with PTSD in order to engage in trauma focused therapy-you deserve support no matter what. Everything you need to know about trauma focused therapy Trauma therapy isn’t one-size-fits-all. There are many different types of trauma focused therapy, as well as types of trauma therapists. It may take time to figure out which treatment approaches or providers are right for you. These lists can help you get started. Types of trauma treatment Trauma focused therapy comes in all different shapes and sizes. Some therapists use a combination of treatment methods, while others mainly stick to one approach. Here is a broad overview of a few types of therapy that might be helpful for you. Cognitive processing therapy (CPT) Cognitive processing therapy is an evidence based treatment that has been shown to help people with all different types of traumatic experiences, including childhood trauma (also known as developmental trauma) and natural disasters. Therapists who use CPT will help you identify the unhelpful thoughts or beliefs that contribute to your suffering. From here, you will work together to create meaningful shifts and change your perspective to reduce self-blame, increase self compassion, and more. Prolonged exposure therapy In prolonged exposure therapy, your therapist will help you learn how to cope with being triggered. Many people who have experienced trauma avoid things that remind them of what they experienced, which can interfere with their day to day life. In this form of treatment, therapists guide people through intentional exposures to their triggers. Though this can sound intimidating, the process is carried out with a great deal of care and intention. Your therapist will teach you the self regulation and coping skills you need to navigate it all. Eye movement desensitization and reprocessing therapy (EMDR) EMDR is different from most types of traditional talk therapy. In this form of treatment, your therapist will guide you through a process to help you change the way your brain and body reacts to traumatic memories. Your therapist will use bilateral stimulation, which may involve repetitive eye movements, tapping, sounds, or vibrations as you call to mind memories of the traumatic events you have experienced. This process seems to reduce the emotional distress people experience when thinking about their trauma. Types of trauma therapists While there are several different kinds of therapy providers, all are required to meet certain requirements in order to earn and maintain their credentials. Make sure to verify your provider’s credentials when choosing a trauma therapist. Licensed clinical social worker A licensed clinical social worker has a master’s degree in the field of social work. They must also complete several hundreds of hours of supervised experience after graduating their degree program and pass an exam to earn their license. Social workers typically take a “person in environment” approach, meaning they consider the social and environmental factors that impact a person, as well as familial and individual factors. Licensed mental health counselor A licensed mental health counselor also has a master’s degree, though their field of study is in counseling. Like social workers, these professionals must also have supervised experience and pass an exam. Mental health counselors typically use different approaches, though the focus tends to be on an individual’s mental health. Licensed creative arts therapist Licensed creative arts therapists have training in both mental health and creative arts, such as music, drama, visual art, and dance. They must also complete supervised practice hours and pass a licensing exam.  Like mental health counselors, they incorporate different methods and approaches, though art therapy techniques are often a focal point, as the name of the profession suggests. Licensed psychologist Unlike the other types of therapists, a licensed psychologist has a doctoral degree in psychology. While each provider has their own approach, they tend to focus on individual mental health, similar to a licensed mental health counselor. Tips for talking about trauma in therapy No matter which treatment provider or form of therapy you choose, talking about your trauma history can feel completely overwhelming and uncomfortable. That is totally understandable. As a trauma therapist in NYC, here are my top tips to help you navigate addressing trauma in therapy. How to address trauma in therapy If you feel anxious at the idea of talking about trauma in therapy, you’re not alone. Many people feel this way when starting trauma work, or even if they’ve been in therapy before. Hopefully, these strategies will help you broach the topic. Take the time you need to feel comfortable You are under no obligation to tell your therapist about your trauma experience in a certain timeframe. It can feel unnatural to spill your guts about your traumatic experience with a total stranger-that’s completely valid. Taking some time to let the relationship between you and your therapist build might help you feel more comfortable. Let your therapist know what you’re feeling If you feel like you want to tell your therapist about your trauma experience but aren’t sure how, it might help to let them know what you’re feeling without getting into all of the details. If you communicate that you feel vulnerable or anxious at the idea of talking about your trauma, your therapist will be able to help you navigate those emotions. Take notes about your traumatic experience Many people have difficulty communicating when they feel triggered. Jotting down a few notes in between sessions can help you feel more focused when you go to express yourself in session. It doesn’t have to be anything too fancy or in-depth-even having a couple bullet points in the note app on your phone can do the trick. Use grounding skills Grounding techniques can help with self regulation if you feel triggered talking about your trauma. Breathing techniques and the 5-4-3-2-1 technique are both simple, effective options that can be used to help if you feel pulled into fight-or-flight. Be sure to ask your therapist for more coping skills, too. What to avoid when talking about trauma in therapy There is no wrong way to go about addressing trauma in therapy. However, certain approaches can make you feel more triggered or even retraumatize you. Keep these considerations in mind when deciding how to talk about trauma in therapy. Don’t feel pressure to spill in your first therapy session Many people feel like they are supposed to tell their therapist everything right away. However, trauma processing isn’t a race-you can go at the pace that feels comfortable for you. Your therapist shouldn’t pressure you into sharing sooner than you are ready to. Don’t share more details than you want to In that same vein, you don’t need to share more details about your trauma than you want to. In fact, some forms of trauma focused therapy, such as EMDR, don’t require you to verbalize details about your experience in order for you to engage in effective trauma processing. Don’t gaslight yourself Many people avoid talking about their trauma because (in part) of the guilt and shame that comes with it. You might feel that you shouldn’t be affected so deeply because other people have suffered worse. However, trauma is not a competition. You are allowed to be hurt, and your experience is valid. Start the path toward recovery with a trauma therapist in NYC Addressing trauma in therapy can feel scary and overwhelming. However, you don’t need to stay stuck in old patterns and thought processes that keep you from living the fulfilled, connected life you envision for yourself. As a trauma therapist in NYC, I approach all my clients with compassion and care. By expressing empathy and showing curiosity, I hope to make it clear that I’m here to weather this storm alongside you-and help you find clearer skies ahead. In our work together, I’ll follow your lead. Though I bring my experience and insights into our shared therapy space, you’re in total control of the process. We’ll collaborate to form a treatment plan that makes sense for you and what you need. If you’re feeling brave and ready to dive in, I’m happy to hear from you. Schedule your free 20-minute consultation so I can answer your questions and we can chat more about whether we might be a good match for each other.

Takeaway: Even if you’ve engaged in mental health services before, it’s likely that art therapy is totally new to you–as it is to most people. Many people are skeptical about trying art therapy, but it has tons of benefits. Here, I explain what art therapy is and lay out the top benefits of art therapy for mental health-and other unexpected benefits. Art therapy can be helpful for people of all ages, experience levels, cultures, and backgrounds. Beyond helping individuals alone, The American Art Therapy Association identifies that art therapy can be useful for families and communities, too. Art is a powerful, transformative way to heal, communicate, and grow. While many people don’t think of themselves as artists, everyone has a creative side. They just need the opportunity to express it. Art therapy is just the place to do that. With the help of a licensed art therapist, you can tend to your mental, emotional, physical, social, and spiritual wellness in a whole new way. What is art therapy? Art therapy is a form of mental health treatment that combines creating art with traditional talk therapy. It uses creative expression to help people process experiences and express feelings in a different way. Sometimes, words can’t quite capture what we want to convey. Art therapy offers us a wide variety of tools to explore our inner world. Every art therapist is different, and there are many different art forms that therapists use. Painting, collage making, weaving, drawing, coloring, sculpture, and photography are just a few. Many people feel hesitant about trying art therapy because they are worried about being a “bad” artist. However, making art in therapy isn’t about the end result-it’s about the process. Allowing yourself to be vulnerable and open to the experience can help you get the most out of art therapy. Who can become an art therapist? Art therapists need to meet certain educational, experiential, and ethical requirements in order to earn their professional credentials. Requirements also vary between states and organizations. For example, New York creative arts therapists must earn a master’s degree from an accredited art therapy program, have 1,000 hours or more of supervised experience, and pass an exam. The Art Therapy Credentials Board is a national organization that has similar standards for credentialed art therapists. A Registered Art Therapist (ATR) must earn a master’s degree and have supervised experience in the field, while a Board Certified Art Therapist (ATR-BC) must meet all of those requirements and pass an exam. According to the American Art Therapy Association, art therapists can work in tons of different settings. Some work with individuals in a private practice setting, while others work in hospitals, schools, or inpatient mental health facilities providing group art therapy. Who is art therapy for? People of all ages can enjoy the benefit of art therapy. While some people may associate art therapy or art making in general with children, adults deserve to get creative, too. In fact, it can be incredibly powerful to give yourself the gift of self expression. Oftentimes, we can get caught in old, unhelpful thought patterns that prevent us from growing. Art therapy provides you with the space and creativity to gain new perspectives and insights. There is no particular issue or diagnosis that art therapy is intended for. People with all sorts of mental illness or physical illness, and different ability levels can benefit from art therapy. Top benefits of art therapy The therapeutic benefits you gain from art therapy will depend on your unique experience and goals. With that being said, there are tons of research-backed benefits that you can anticipate-both for your mental wellness and otherwise. Benefits of art therapy for mental health Art therapy is used to treat all kinds of psychological symptoms and conditions. People with diagnosed mental illnesses can benefit, as can people who simply want to improve their psychological health. Here are just a few of the mental health benefits of art therapy. Improve anxiety According to the National Alliance on Mental Illness (NAMI), anxiety disorders are the most common mental disorders in the United States-nearly 1 in 5 people have an anxiety disorder. Thankfully, there are tons of great treatment options-including art therapy. Studies show that art therapy can improve anxiety symptoms. Heal from post traumatic stress disorder Experiencing a traumatic event can change the way you think, feel, and act. However, it is possible to heal. Research suggests that art therapy can help improve PTSD symptoms. Art therapy sessions can give people the time and space to process their trauma in a new way. Improve personality disorder symptoms People with personality disorders often have difficulties with self image, emotional regulation, and relationships. Art therapy may be able to help alleviate symptoms for people with personality disorders. One study demonstrated that participants felt they had improved self awareness, increased emotional stability, and improved communication after engaging in an art therapy treatment process. Decrease depression symptoms Depression is another common mental health concern-about 21 million Americans have experienced a depressive episode. There are many different treatment options for depression. Research findings suggest that art therapy can help improve depression symptoms. Boost self esteem Art therapy has been shown to improve self esteem. Though the exact cause is unclear, there are many possibilities for why it can increase confidence. Perhaps people feel good about themselves for trying something new or expressing themselves in a different way, or perhaps art therapy helps them break down unhelpful thinking patterns that contribute to low self esteem. Help with Alzheimer’s Disease By selecting art experiences from the person’s past, the creative arts therapist can trigger short and long term memory, decrease agitation, and enhance reality orientation, making the difference between demoralization and dignity. Help with Chronic Illness Planning art experiences that distract people from pain and facilitate needed relaxation allows you to move away from chronic pain towards comfort. Help with Head Injuries Organizing arts experiences to encourage self-expression, communication and socialization, and to facilitate cognitive retraining can make a difference between isolation and interaction. Recover from Substance Abuse Problems Using art-based techniques to confront the client’s barriers and encourage the recovery process, guiding the client through a process that goes from denial towards determination and change. Promote Rehabilitative Goals for Physical Disabilities Licensed creative arts therapies can design arts experiences to promote rehabilitative goals and to increase motivation to take the person from frustration and fulfillment. Help with Developmental Disabilities Creative arts therapy sessions can be structured to teach cognitive, motor, and daily living skills, providing the opportunity to experience success through the arts. Other art therapy benefits Though some people might assume that art therapy is strictly for improving mental well being, the benefits of art therapy go beyond that. Working with an art therapist can help in tons of other areas of your life, including cognitive, social, and physical well being-just to name a few. Foster self expression All mental health care is meant to be nonjudgmental. However, art therapy in particular focuses on freedom of expression by being vulnerable in the creative process. In fact, art therapy can help people communicate their thoughts and feelings openly through artistic expression. Boost problem solving skills When engaged in creative activities, you might use different parts of your brain than you would otherwise. This can help you learn new ways of thinking and processing. Research even suggests that art therapy helps increase problem solving skills. Increase cognitive and sensorimotor functions Art therapy engages your brain and body. It challenges your brain to process and express information differently, as well as take in new information through your senses. Of course, motor skills are also vital for creating art. Studies show that art therapy can even help stroke patients improve both motor skills and cognitive impairment. Improve social skills Creating art with another person encourages positive interaction. Using visual arts also allows people to express themselves in ways that go beyond verbal communication. These reasons and more may contribute to how art therapy can improve social function. Boost physical health Art therapy can even have an important impact on a person’s physical health. This form of treatment has been shown to help people with a number of physical conditions. Here are just a few examples of the ways that art therapy can help people with certain issues: Reduce pain and stress in adults who have cancer Help children with cancer improve their ability to cope with pain and stress Reduce stress and anxiety symptoms in children with asthma Public health implications Since art therapy seems to have such a positive effect on individuals’ mental and physical well being, research suggests that there are public health implications for this form of therapy. If more people are able to access art therapy services, there could be potential benefits on a population level. Creative Release Stimulating the creative side of the brain through art making activities and exploration can provide you with a strong sense of self-satisfaction, confidence and tranquility. Emotional Resilience and Self-Management Stimulating the creative side of the brain through art making activities and exploration can provide you with a strong sense of self-satisfaction, confidence and tranquility. Are there any drawbacks to art therapy? While there are tons of therapeutic benefits to art therapy, it’s also important to note that each individual has a different experience. While art therapy isn’t inherently harmful (in fact, quite the opposite), there are always potentially positive and potentially negative factors to consider. One survey showed that while many people generally have a positive view of art therapy, they also have valid concerns. For example, some people worried about the negative emotions that may arise during art therapy. As with any kind of therapy approach, there is always the possibility-even the likelihood-of negative symptoms or feelings coming up. Therapy is a vulnerable process, and it involves getting in touch with painful experiences, worries, or difficult emotions. Your therapist will work closely with you to make sure that you have the skills you need to self soothe. The survey participants also had concerns about creating a supportive relationship with their therapist. Generally, professionals and the general public alike agree that a strong therapeutic connection is essential for the healing process. Without this, it might be difficult to reach your goals in therapy. This is a totally valid concern. It’s important to work with a therapist who you feel comfortable with, and who provides you with support and encouragement. It can take time to find a therapist you really connect with, so don’t be afraid to keep looking if you don’t gel with the first therapist you find. Embrace the creative process with the help of an art therapist in NYC As an art therapist in NYC, I help people embrace the messiness of being human. My clients come to me with anxiety, emotional trauma, and relationship struggles. Together, we use art as a healthy outlet for processing difficult experiences, getting clarity on what matters to you, and learning new ways to cope. Keep in mind that you don’t have to be a great artist to benefit from art therapy. In fact, it’s often more helpful (and fun!) if you relinquish this pressure to be “good” or “perfect” and just let yourself experience the creative process. There’s also no pressure to make each appointment an art therapy session. We can use art as a tool if that feels good. If other tools or treatments feel more right, that’s great, too. You’re also allowed to change your mind at any time-you’re in the driver’s seat. I’d be honored to assist in your journey of self discovery. If you feel we might be a good fit for each other, I encourage you to reach out. During your free 20-minute consultation, we can address any questions you might have and talk more about the therapeutic process. I hope to hear from you soon!

Although therapy can be beneficial for everyone, no approach fits all. There are many types of therapy and finding the right one for each individual depends on various factors, such as personal challenges, preferences, and goals. So, how to know which one fits you? Well, only you can answer that, of course. That said, we want to make it easier for you to determine whether you could benefit from creative arts therapy. So, here are 3 reasons why creative arts therapy might be the right fit for you: You want to go beyond verbal communication If you are less comfortable expressing yourself via words, or if you’re going through tough times and are struggling to find the right words, creative arts therapy is worth your consideration. Creative arts therapists provide a safe and supportive environment for those who are struggling to express themselves. They can help you get the thoughts out of your head and onto the paper – using tools such as paint, collage, weaving, and more. Each session is meant to enable clients to move out of the more logic-driven rooms in our brain and re-experience the brave play and honesty of childhood. Learn more here. We can’t promise perfection or an instant fix, but we can give you the space, tools, and new perspectives to move forward and live a fuller life. By offering non threatening experiences for individuals to confront and cope with life challenges, this method of therapy lowers the entry barrier to getting mental health support and treatment for those who may be resistive to other treatment methods, especially those who find it difficult to communicate verbally. You are looking to manage a particular condition If you’re feeling stuck in your current ways of managing stress, trauma, anxiety, grief, or something else, creative arts therapy is a valuable treatment option. If you are looking to manage a specific affliction -such as Alzheimer’s disease, chronic illnesses, physical or developmental disabilities, substance abuse- you could definitely benefit from this approach to mental health treatment. We wrote a full guide on the benefits of creative arts therapy that you can read here (link to said blog post). Depending on what you are struggling with, your sessions can be focused on achieving results that enable you to live a fuller life. It can help you transform the negative emotions into a sense of calm, productivity and mindfulness, or to express your feelings about painful events or memories without using triggering words. It can also distract you from chronic pain and bring comfort back into your life, or help you improve cognitive and motor skills. You are looking to improve in other areas of your life Creative arts therapy is an approach to mental health that can carry many benefits to enrich the lives of individuals, families and communities. If you are looking to manage a particular affliction while also improve on other life skills, the creative arts approach might be the right fit for you to gain the most out of your therapy sessions. The American Art Association stated that creative arts therapy is used to foster self-esteem and self-awareness, boost emotional expression, cultivate emotional resilience, reduce and resolve conflicts and distress and claim that research suggests that it also contributes to improving cognitive and sensory-motor functions, enhancing social skills and advancing societal and ecological change. If you feel like you could benefit from additional emotional and cognitive development, then you might have found the right type of therapy for you. Is Creative Arts Therapy the right fit for you? Here at The Messy Truth, a Brooklyn-based creative arts therapy practice, we can help you get the thoughts out of your head and into your hands if you’re feeling stuck in your current ways of managing stress, trauma, anxiety, grief, or something else. We would be honored to come alongside you and help you do the work of unpacking life’s experiences. To get started, please sign up for a free 20-minute teletherapy consultation. 

Are you curious about Creative Arts Therapy? Wondering if this might be the right fit for you? Here’s The Messy Truth’s guide on this exciting approach to therapy! “Creativity involves the depth of a mind, and many, many depths of unconsciousness” – Oliver Sacks What is Creative Arts Therapy? And, how is it different from traditional therapy? “Art therapy is a mental health profession that uses the creative process of art making to improve and enhance the physical, mental, and emotional wellbeing of individuals of all ages,” as stated by The American Art Therapy Association. Creative arts therapy is a valuable approach to mental health treatment. When it’s hard to find the words for what you’re going through, it can help you express yourself through the imaginative process and creative mediums involved in art making. Unlike traditional talk-therapy, this practice offers innovative solutions to therapeutic issues by using the power of non-verbal communication, artistic process and creative decision making. Through personally driven and individually focused sessions, your therapist can guide you towards a journey of self awareness and discovery, while learning how to deal with life’s obstacles. Who can benefit? Creative arts therapists offer non threatening experiences for individuals to confront and cope with life challenges. This type of therapy provides a safe and supportive environment that enables and encourages self-expression and development. This is why there’s a common misconception that art therapy is only for kids… The fact is that adults can benefit greatly from a practice that moves out of the more logic-driven rooms in our brain and encourages the re-experience of the brave play and honesty of childhood. Research findings and clinical observations attest to the positive outcomes that can result from creative arts therapy. This approach has been suggested to be particularly effective for people who may be resistive to other treatment methods, especially those who find it difficult to communicate verbally. Here you can learn more about who can benefit from creative arts therapy (link to said blog post). What would we do in a session? Art therapists are trained to facilitate the appropriate materials and methods to help you express yourself and guide you towards a fuller life. Part of the beauty of art therapy is that only you get to decide what you made with the space, time and tools. Your therapist is in the room to provide you with guidance and questions for understanding your work. Here at The Messy Truth, you are the captain of our ship, and you’ll decide where we’ll go. Sessions where art-making is used, we might paint, draw, weave, or make collages together. Yes, even if you’re not a skilled artist! Using art in therapy isn’t about creating something perfect. It’s about letting go of control and getting curious about what comes out. Your therapist will draw from their training to ask questions about what you made and use it to help guide the discussion. If you’d prefer to approach our work together through traditional talk therapy, we can do that! Or, if you’d like to dive into art as a way of processing what you’re going through, we can do that, too. Some days may be a blend of both. The bottom line? Our sessions will be what we make them together. Want to know more about what a session looks like? Read about it here. (link to said blog post) What are the benefits? Creative arts therapy is a valuable treatment option to help you manage stress, trauma, anxiety, grief, or something else you might be dealing with. Creative arts therapy is used to foster self-esteem and self-awareness, boost emotional expression, cultivate emotional resilience, reduce and resolve conflicts and distress. Research suggests that it also contributes to improving cognitive and sensory-motor functions, enhancing social skills and advancing societal and ecological change. The Messy Truth is a Brooklyn-based creative arts therapy practice that can help you get the thoughts out of your head and into your hands. We would be honored to come alongside you and help you do the work of unpacking life’s experiences. To get started, please sign up for a free 20-minute teletherapy consultation.