Nature | CPTSDfoundation.org https://cptsdfoundation.org The Foundation for Post-Traumatic Healing and Complex Trauma Research Mon, 16 Feb 2026 13:13:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://cptsdfoundation.org/wp-content/uploads/2018/07/cropped-Daily-Recovery-Support-Globe-iPad-Fav-32x32.png Nature | CPTSDfoundation.org https://cptsdfoundation.org 32 32 Embracing My Superpowers as an Empath and Highly Sensitive Person https://cptsdfoundation.org/2025/10/07/embracing-my-superpowers-as-an-empath-and-highly-sensitive-person/ https://cptsdfoundation.org/2025/10/07/embracing-my-superpowers-as-an-empath-and-highly-sensitive-person/#comments Tue, 07 Oct 2025 11:06:42 +0000 https://cptsdfoundation.org/?p=987501595

Recently, while I was waiting at a crowded restaurant, I found myself interacting with a toddler and his mother. I smiled, played peek-a-boo, and gave him a playful “Hello!” At first, he hid behind his mother’s legs, peeking out at me every few seconds. Suddenly, he ran to me and wrapped his arms around my calves, refusing to let go.

It was the sweetest thing! His mother laughed a little and apologized, but I wasn’t mad. This is normal for me. It served as another reminder that the pure-hearted can sense my motherly energy. I knelt down, reciprocated his embrace, and felt empathy connecting us.

What is an empath?

Do you often find yourself to be overly generous and highly sensitive to your surroundings? Do you prioritize experiences over material possessions? Do you crave solitude? If so, you may be an empath.

While many people are capable of feeling empathy, being a true empath involves a deeper level of emotional intelligence. With proper discernment, empaths can understand and appreciate the suffering of others without directly experiencing it themselves. Dr. Judith Orloff has a helpful list of twenty traits that characterize empaths, which I found valuable in confirming my own empathic nature—I checked “yes” to every single one of them!

Empaths are curious about strangers, exhibit more interest in others than in themselves, and are less likely to hold to social stereotypes. Unfortunately, their authenticity may come across as disingenuous to some. Empaths may find it challenging to fit in, and relationships or social events can be draining. We can also be very forgiving, which can make us appear weak or naïve.

Scientific research on empathy has shown that only a tiny fraction of the population consists of true empaths. Dr. Michael Banissy and Dr. Natalie Bowling at Goldsmiths University of London conducted years of research on empathy. Their findings concluded that mirror-touch synesthesia—the phenomenon of mirroring and feeling the emotions of others—is present in only about 1-2% of humans with hypersensitive mirror neurons.

My own empathy

I’ve often heard others remark that I’m an empath. I must admit: I wear my heart on my sleeve.

I’m an emotional creature and a deep thinker; I feel the emotions of others as if they are my own. Pain, happiness, joy, anxiety, fear, sadness—I absorb them. It can be overwhelming.

In the past, I jokingly responded, “It’s a blessing and a curse! Mostly a curse!”

The empath’s “curse”

I once cursed my empathy. The ability to feel another’s pain meant that I absorbed it without being able to distinguish it from my own. My body reacted in visceral ways, and I wanted to be able to release the stimuli that had violated my inner peace.

Reflecting on my years of anxiety, chronic fatigue, panic attacks, and autoimmune symptoms, I see that these signs were a direct result of my tendency to internalize the pain of others. To stop viewing my empathy as a curse, I learned how to better control it. I taught myself to differentiate my own emotions from those of others so I wouldn’t be overwhelmed by what I now consider my superpowers. Today, I am grateful and will never again curse my empathy.

Feeling overwhelmed and overstimulated as a child

From a young age, I was easily overstimulated, but I struggled to articulate how “different” I felt compared to the other children. I wanted to fit in, but I just couldn’t. While my classmates effortlessly went to football games, concerts, and busy public places, I found these environments overwhelming. Sitting in the crowd of a large stadium was not exciting for me–it was torturous. The bright lights were blinding, the billboard graphics pierced my amygdala, and the crowd hooping and hollering brought me to tears. I wondered what was so wrong with me.

As I got older, the overstimulation persisted. In college, I spent countless nights tossing and turning in bed, disturbed by the sensorial overwhelm of sounds from the city below me. Why couldn’t I find the peace I so desperately craved? All I wanted was to retreat, escape to the middle of nowhere, take a bubble bath, binge Gilmore Girls, and forget about the outside world.

The innate beauty of high sensitivity and empathy

In the past, I wasn’t certain about identifying as an empath or a highly sensitive person. The only descriptors that I came into contact with were the dehumanizing and inaccurate diagnoses I received from healthcare providers. The opposing narrative of what medicine labeled me had me feeling like an imposter. I was told I had a kind of “problem,” so that I felt guilty for even possessing such beautiful qualities associated with empathy and high-sensitivity.

How I embraced my own inner empathy

Recently, I have grown confident in calling myself an empath and highly sensitive person. Embracing my true gifts isn’t pathological; I had to look beyond the DSM to find confidence in my superpowers.

#1: I studied different personality types and accepted that not everyone reasons, thinks, and feels as I do

It was difficult for me to accept that some people blatantly lack empathy and do not have small egos. Encountering Machiavellian personality types—people who prey on compassionate individuals like empaths—led me to being exploited numerous times in the past. I poured my heart into many relationships in a desperate attempt to have friends, but to them, I was nothing other than a source of supply for their own gain.

I have too much respect for myself to continue to go on with energy vampires and emotional barnacles. It took me a while to identify who in my life genuinely supports me and is safe to trust. One of the greatest gifts from my healing journey is that I now know who those individuals are.

#2: I stopped trying to “fix” things external to me and overcame my people-pleasing tendencies

Realizing that not everyone is an empath, I learned to manage my empathy more effectively. In the past, when someone violated my trust, I would forgive them and empathize with them, trying to justify that their actions stemmed from their own pain. I often felt the need to get on their level and “help” their issues out of the goodness of my heart. This approach backfired; I unintentionally made myself easy prey for sick people.

I used to believe that it was my obligation to use my gifts to make the world a better place. However, I eventually came to realize that my people-pleasing tendencies put my health and safety at risk. I learned that my authenticity can’t change deceitful people, my kindness can’t soften hardened hearts, and that the only person I can change is myself.

#3. I slowed down, adopted a quieter life, and put my healing first

For years, I lived in a big city while wrestling with Complex PTSD symptoms. To kickstart my healing, I moved to a rural area, where the pace of life is slower. My only regret was not packing my bags sooner!

After about 18 months in the countryside, I felt replenished, and I was ready to return to the suburbs. I took all the tools I perfected in my cabin in the woods and implemented them as I moved to a new environment. After giving my psyche the time it needed to repair itself, I am now able to handle the stimulation of the city. The difference is that I know my needs and boundaries, and seek balance for a lifestyle that is mindful and consistent.

#4 I stopped blaming myself and developed self-compassion.

Looking back on all the ways I used to react to the trauma I endured, I have so much compassion for myself. That wasn’t the real Natalie; she was an overmedicated and dissociated caricature of me who was doing her best to survive. But rather than allowing medical providers to pathologize my sensitivity, I  realized that I was someone who had normal reactions to abnormal situations. This means that I am a healthy person–not weird, incapable, or unhealthy. There is nothing to be ashamed of; in fact, I would feel ashamed of myself if I didn’t react to injustice with so much heart.

Something that helped me was taking one of my difficult experiences and imagining if it happened to someone I cared about. A daily ritual during my healing journey was to take a situation that was still contributing to my inner critic and envision how I would compassionately counsel my future daughter about it. I would look in the mirror and pour my heart out to her. Once I got over the initial awkwardness of doing this, it became a habit, and I developed true self-compassion.

#5 I stopped consuming media and began communing with nature

As humans, we are not designed to be confined to a desk, hunched over a computer. There came a point when I had grown exhausted with staring into a computer screen for ten hours each day. My attention span had become so short, and I had lost touch with my true home: Mother Earth. I made a point to spend more and more time outside and, now, I crave it daily. To regulate my circadian rhythm, I start each morning with my bare feet in the grass while the sun is rising. I also try to get as much mid-day sun as I possibly can. I hang out with any animal pals who want to join me for my grounding sessions—ducks, deer, lizards—and relish in the colors and textures of the leaves on the trees. Nature really is an empath’s refuge.

Learning self-compassion

I am proud to have finally grown out of survival mode. I have worked so hard, both in therapy and on my own, essentially making healing my full-time job. I have learned that with the right tools, I can release emotions and stimuli that do not belong to me. I once thought it was impossible to let go of the damaging emotions I took in (that kept my inner critic on infinite loop). Today, I am proud to say that the emotions I absorbed from my perpetrators are now disconnected from my flashbacks. What remains are the visual and auditory remnants of my trauma–but with no emotions attached. I am now beginning a thorough brain-retraining process, and I will not give up until every last little bit of flashback is eradicated forever. I am not afraid anymore.

My commitment to working on myself has paid off. I have developed a deep sense of empathy for myself (touché!) and my subconscious has been renewed. Ultimately, I want to experience high levels of sensitivity across the spectrum, rather than be someone who feels very little–or nothing at all. I choose to focus on empathy as a gift that has positives, rather than punishing myself for feeling or caring too much. Of course, this takes self-knowledge and patience. Today, I pride myself in my ability to make a difference in the world by simply slowing down, listening to myself and others, and being in tune with my surroundings.

I am proud to be an empath

Growing up, some teachers and mental health professionals misunderstood and shamed my gifts. However, I now know that being different is a good thing. My sensitivity is an integral part of who I am, and the world needs as much empathy as it can get. I am no longer worried about fitting into other people’s standards, and don’t hold myself to their false narratives. This newfound confidence has helped me persevere through difficult experiences and even shielded me from others taking advantage of me. By listening to myself and nurturing my empathy and sensitivity, I have become wiser, stronger, and better prepared for the future. Now, my greatest challenge is how to use my gifts to impact the world around me.

I have always felt a little different from others–and I still do. And that’s a good thing! I will never again curse my superpowers.

Here are some books that helped me understand being an empath and highly sensitive person:

Featured Photo by Satit Wongsampan on Unsplash: https://unsplash.com/photos/woman-in-white-long-sleeve-dress-standing-on-green-grass-field-during-sunset-vG46wEciGSg

To my readers who have been following my journey: I am excited to share that I have created a personal blog called “Little Cabin Life.” This blog chronicles my healing journey, where I share my experiences and the things I am doing to support my recovery. You’ll also find tips that have been helpful to me along the way. If you’re interested in following my story, please feel free to visit www.littlecabinlife.com.

 

Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.

]]> https://cptsdfoundation.org/2025/10/07/embracing-my-superpowers-as-an-empath-and-highly-sensitive-person/feed/ 2 Are You Having A Bad Day? Glimmers of Hope in the Darkness https://cptsdfoundation.org/2025/08/19/are-you-having-a-bad-day-glimmers-of-hope-in-the-darkness/ https://cptsdfoundation.org/2025/08/19/are-you-having-a-bad-day-glimmers-of-hope-in-the-darkness/#comments Tue, 19 Aug 2025 13:50:37 +0000 https://cptsdfoundation.org/?p=987501008 Are you having a bad day, or week? Maybe the whole month hasn’t gone as well as you were expecting it to?

Consider the fireflies shining into the darkness in the picture above. Let their lights shine the way throughout this reading.

In today’s post, I’m going to tackle depression.

Yeah, it’s a heavy word, with not such great connotations… You sigh and attempt to click away. Your finger hovers over the button because you want to avoid this topic. No one likes this word.

Hang on a minute. Give me a moment to explain my take on this word.

Depression.

When depression rears its ugly head, it’s hard to see anything positive. When we are stuck in the middle of a bad day, we see everything negatively. It’s a downward spiral that pulls us down like a vacuum, sucking us into darkness.

It doesn’t have to be that way.

Let me explain…

My name is Lizzy, and I have been where you are. I have had many bad days, weeks, months, and even years. I’ve got the BAD T-shirt and I don’t ever want to go back there. My childhood was full of pain and suffering, but I left that world and started again.

In my new world, I have worked to build a life away from trauma and abuse. I’ve created a world of positive influences, and I am surrounded by people who share my vision.

Depression still grabs me from time to time, and triggers drag me back to my horrific childhood. Some of these experiences draw me into days of lasting depression, including foggy brain and sluggishness. Yeah, I’ve been there.

Therapy has helped me understand why I feel the way I do after a trigger. I was hurt, but that’s in the past. Things that are difficult today are nothing compared to where I have been.

In the great scheme of things, I recognize that life is not inherently bad. I see glimmers of hope everywhere I go.

Here is the kicker: we don’t have to stay in “bad day” mode. There are tools we can use to feel better.

This is what I do when I’m having a bad day:

  • Breathe — A few deep breaths will help detox our system and replenish the air in our lungs.
  • Mindfulness–Think about the moment you are in, the here and now. What do you need right now? Clarity helps when we are feeling down.
  • Take a comfort break–If you cannot get away from your busy schedule, do something to calm yourself down. Splash some water on your face, or grab a coffee. The change of temperature will help you reset for a minute.
  • Go for a walk–If it’s the end of the day, don’t go straight home. Go for a walk in the park and notice the leaves in the trees. Hear the birds exchanging avian gossip and notice the crickets playing their serenades. Feel your surroundings and let your heartbeat match. Nature does wonders to help us feel calm.

When you get home, don’t focus your mind on what has happened; instead, look at the next moments with open eyes.

Look for the glimmers of hope. When we open our minds beyond the pain of the moment, we see that those glimmers exist and are within reach.

When I am having a rough day, a glimmer might appear as any of the following:

  • The sun stretches its rays over our driveway. A bumblebee settles inside one of the pink flower buds of a bush.
  • My youngest is coming to greet me at the door and show me his latest model made by Legos. His beaming face says it all.
  • My oldest has tidied his bedroom and found his long-lost favorite toy. Excited, he wants to share with me his newfound treasure.
  • My husband is in the kitchen stirring the cheese sauce for a mac & cheese dinner. He turns around to smile at me, and I see that he has flour smeared on his cheek.

Life is not perfect, nor is it easy. But when we stop to notice beauty and simplicity, we feel better.

Maybe you had a bad day today. Can you find some glimmers of hope that reassure you that life is actually pretty good?

In the dark of the night, we suddenly see glowing fireflies!

My name is Lizzy. I’m a trauma survivor, a wife, a mom, a teacher, and an author.

If you enjoyed reading this post, I invite you to follow me:

www.elizabethwoodsauthor.com

Support your fellow writer:

https://ko-fi.com/elizabe69245484

Photo by Renaud Confavreux on Unsplash

 

Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.

]]> https://cptsdfoundation.org/2025/08/19/are-you-having-a-bad-day-glimmers-of-hope-in-the-darkness/feed/ 2 Is Prescribing Outdoor Activities the Future of Mental Health? https://cptsdfoundation.org/2024/06/04/is-prescribing-outdoor-activities-the-future-of-mental-health/ https://cptsdfoundation.org/2024/06/04/is-prescribing-outdoor-activities-the-future-of-mental-health/#comments Tue, 04 Jun 2024 11:20:20 +0000 https://cptsdfoundation.org/?p=987489237 Therapists acquire knowledge to help the suffering. A cognitive-behavioral theorist focuses on reframing negative thoughts, and a Freudian helps comprehend the unconscious mind. Often, a client’s treatment plan reflects a particular approach. The session is conducted in a minimalist office, sitting on a subtle couch, with psychology books stacked in the distance. After fifty minutes and before leaving, we vocalize our responsibility to foster change for the week.

However, applying what we gained during our session to the outside world is complex. Our perception changes, confidence decreases, and the moment passes. And the next session becomes redundant. On the contrary, muscle memory is a success, and moving past the mental anguish becomes easier each time. Frequently, we need to remember in therapy that different learning styles dictate how the client meets their goals.

Photo by Blake Verdoorn on Unsplash


Across the lifespan, individuals share commonalities outside of therapy. Children play video games, while adults engage in physical activity. We learn how to drive a car to get us to our destinations, or individuals cook for themselves or their families. Experiential approaches, such as ‘learning by doing,’ can empower us to apply what we learn in real-life situations. Theoretically and empirically, this concept builds on empowerment and allows individuals to regain control of their lives.

We tend to forget the impact that these daily tasks have on us. But how can we increase the direct impact experiential learning has on symptoms such as stress or emotional dysregulation? Long-distance walks in nature are proven to manage emotional struggles. A recent study indicated a decrease in stress after a nine-day hike in the Alps. The bonuses include decreased heart disease and blood pressure. While experiential learning is the focus of improvement, the underlying theme is natural environments.

Humans are not built for a digital world. The biophilia hypothesis theory suggests that individuals are genetically predisposed to connect to nature and become healthier. Nature decreases anxiety and depression. The unconventionality of these theories frightens most providers and stalls the innovative approaches when, historically, individuals have sought to return to the natural world. But the positive impact of nature-based therapies on mental health is undeniable, providing reassurance and confidence in their effectiveness. In Ancient Greece, Hippocrates stated, “Nature itself is the best physician”. He believed that organisms can heal physical and mental health with the force of nature. After exposure, many individuals have felt positive. Another Greek physician, Galen, made advancements in Hippocrates’ theories, moving towards modern medicine. The profound influence on Galen has left us inundated with traditional methods, pressuring us to survive on an imbalance.

But how do we find a compromise to remain stabilized? In the early 1970s, “think outside the box” was coined after American psychologist J.P. Guilford believed that human intelligence had multiple layers. Enhancing intelligence derives from the learning styles in which we find strength. Utilizing our power within allows us to be open to an integrative and creative approach toward psychological healing.

A recent study found that sexual assault survivors, specifically women who engage in nature or adventure therapies, are likely to feel empowered throughout the healing process. Many activities encourage others to instill resilience in challenging conditions, such as hiking, that a mental health professional facilitates. The notion equates to obstacles before the traumatic event with opportunities to learn resilience with traditional theories such as Cognitive-Behavioral Therapy and Dialectal-Behavioral Therapy. A conjunctional but somatic approach allows the individual to develop a physical, cognitive, and psychological connection that affirms a complete treatment plan. 

When I was an adolescent, I had multiple traumas occur. Galen’s philosophy was often pushed with the hope that it signified improvement. The need to learn how to move forward with movement never fit a psychiatrist’s ideology and amplified the challenges I faced. The climatic understanding of my mental health included an experiential approach that was initially overlooked. While it is not a solution for all, the biases and discounts of its effectiveness often prevail.

Research demonstrates that experiential learning, nature, and traditional interventions successfully achieve physical and mental well-being and that providers incorporate holistic methods. Popular in the West, programs such as Wilderness Therapy and Adventure Therapy are emerging and spreading across the United States. Awareness is increasing, and the view on treating mental health is transforming. But will the stigmatism of these approaches stop the total transformation?

The evolution of mental health care continues to expand with affordable and efficient options. As history repeats, the 1960s movement mirrors our current climate with revamped interventions and activism to improve quality of life. The growth of experiential and nature programs in mental health continues to build upon empirical research, affirming the validity of the positive effects it claims and obtaining its right to belong. As voices continue to be heard, will it be loud enough to sustain the growth that continues to be proven?

Photo by Boxed Water Is Better on Unsplash

 

Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.

]]> https://cptsdfoundation.org/2024/06/04/is-prescribing-outdoor-activities-the-future-of-mental-health/feed/ 1 Safe Place https://cptsdfoundation.org/2024/05/27/safe-place/ https://cptsdfoundation.org/2024/05/27/safe-place/#comments Mon, 27 May 2024 09:07:54 +0000 https://cptsdfoundation.org/?p=987489257 I have a wonderful therapist.  It’s not your usual “talk therapy,” though. We do talk, and I have come to trust him implicitly. He has helped me heal from PTSD and complex relational trauma, and the transformation since I began working with him far exceeds phenomenal. Dr. Gabe Roberts is known as The Subconscious Healer. We do something called Holographic Manipulation Therapy (HMT).

I had a weird tension in me about it

Like other techniques, we also employ the idea of a “safe place,” where he helps me anchor into safety before we do any deep work or regressions. I have always used the same safe place since I have been seeing Dr. Gabe: the beach in front of my grandma’s house, now our second home. As we began chatting at the beginning of the last session, I realized I was feeling a little hesitant about “going to my safe place” because, in reality, this was where I had broken my wrist a few weeks prior, and I had a weird tension in me about it.

So, all the things we normally do and go through to work through deep-seated trauma from the past, we went through the same process on the trauma of breaking my wrist. That was our starting point. First, I re-experienced the crack of my bone that I heard and the onset of the fear I experienced. I was scared and alone and had no way back up the small cliff I had descended to the rocky shore. (I am quite good in emergencies, and this was no exception. I simply trespassed onto a neighbor’s property, used their private staircase, and thanked them later for using it.  They have offered for me to use their stairs down any time I need to since I won’t be going down or up on the climbing rope for a while at least. It’s when the emergency subsides, and the adrenaline rush crashes that emotion tends to overwhelm me, and I cry and shake and get embarrassed at my reactions.)

As we followed my subconscious, it led me to the scene in my home when the ambulance arrived.  Fire truck, too. There must have been 15 people all congregating around me. People were sticking my veins for an IV and missing. Pandemonium. My parents happened to have just arrived at our home because we were all going out to dinner. When I called my husband, John, and told him I had broken my wrist and was coming up the neighbor’s stairs, my parents were already there. I was still somewhat in shock, and the pain was amplifying exponentially from moment to moment. I just needed a minute to process everything. I wanted to see my husband, hug him, and figure out the best thing to do. I was still evaluating how badly I had been hurt. My dad took over and called the ambulance without my knowledge or approval; he just did it. Ultimately, I am glad I went to the ER that night and that I did so in an ambulance, where they were able to administer pain medication during the hour-long drive to the hospital. But all of a sudden, I saw the pattern clearly of how my father always made “executive decisions,” as he sometimes called them, and put situations in front of me where he had already made a decision and effectively removed the element of my own choice from me. Over and over from a young age until it seemed normal.

But I have a voice today. Sometimes, I still have to speak up forcefully to get my dad back in check, and I do know he means well and cares – and I am truly grateful for that. But it was ultimately nice to recognize how pervasive that pattern had been in my life and how and why it has taken me a lifetime to speak up for myself and make my own best decisions. It still amazes me how we think that trauma is about one particular thing, and then we do the work and find all these other things mixed in and attached in ways we hadn’t ever even realized before.

And my safe place is safe again.

Photo by Annie Spratt on Unsplash

 

Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.

]]> https://cptsdfoundation.org/2024/05/27/safe-place/feed/ 1 Discovering Resilience: Sexual Trauma & the Power of Nature https://cptsdfoundation.org/2024/05/14/discovering-resilience-sexual-trauma-the-power-of-nature/ https://cptsdfoundation.org/2024/05/14/discovering-resilience-sexual-trauma-the-power-of-nature/#respond Tue, 14 May 2024 09:28:36 +0000 https://cptsdfoundation.org/?p=987488952 Nature is known to have multiple facets that provide optimal physical and mental health. A study in 2021 found evidence linking nature exposure to improved cognitive function, brain activity, blood pressure, mental health, and sleep (Jimenez et al., 2021). This driving force is the biophilia hypothesis, a notion that individuals are predisposed to connecting with nature. However, even though many individuals are drawn to nature, there often needs to be more consistent exposure despite the in-the-moment benefits, such as the positive effects on mental health.  

Mainly challenging to stay consistent, teaching skills in nature to individuals suffering from trauma can help foster resilience when those individuals choose to get outside. A study in 2022 stated that Post Traumatic Stress Disorder (PTSD) symptoms in 59.2 million people who experienced sexual assault occurred (Basile et al., 2022). Symptoms included, but not limited to, are anxiety, depression, fear, and insomnia. Sexual assault survivors lose a sense of empowerment while experiencing these symptoms. This difficulty equates to losing autonomy, requiring resilience to regain power. But what strategies can survivors implement when out in the woods?

Trauma-informed principles offer the opportunity to reflect on the symptoms of trauma and how to cope effectively


Trauma-informed principles offer the opportunity to reflect on the symptoms of trauma and how to cope effectively. Levenson (2020) stated that understanding client problems, coping strategies, and strengths allows practitioners to respond with trauma-informed principles to foster resilience and create opportunities for healing. For example, if we choose the principle of ’empowerment,’ survivors who enjoy hiking can reflect on when they felt like they lost a sense of power and how they overcame it, on and off the trail. Understanding resilience in various challenging situations allows survivors to see coping methods that empower individuals to regain control despite the situation they might face. Ultimately, this can reduce anxiety, depression, and fear.

Photo by Blake Verdoorn on Unsplash

The above method is not a one-size-fits-all solution. However, other alternatives for survivors that might be effective include forest bathing. Forest Bathing involves relaxing in the woods, observing the surroundings, and sensory engagement. The intervention is known to reduce stress and anxiety levels. Survivors who experience ruminations from their traumas can benefit from this practice without focusing on the details of the trauma. Another study in 2019 (Moore et al.) showed reduced negative thinking and rumination in sexual survivors in nature, with increased attention to the here and now. An intervention that requires minimal details about the trauma(s) can be just as effective as others that require more involvement.

Sexual assault survivors can benefit from nature, but so can individuals who experience other mental health challenges, such as dissociation, behavioral disorders, learning disorders, and depression. The majority of mental health challenges consist of symptoms found in various disorders that many individuals face today, providing opportunities for improvement in healing. Individuals sometimes lack awareness regarding symptoms and how they can be universally known. However, it is not to say that traditional therapy methods are ineffective. Consulting with a provider or specialist helps understand the best treatment options and empowers the survivor or individual struggling to embody self-determination. This first step towards empowerment allows the individual to recover quickly.

Interventions in nature for sexual assault survivors are endless, depending on the needs of the individual. The main goal is to experience the physical and mental health benefits while healing. No pun intended, but two birds and one stone allow survivors to care for their overall health while practicing resilience. Nature allows individuals an alternative way to heal when traditional methods have been less effective or appealing. Implementing resilience allows others to bounce back from the current and future challenging events an individual who has PTSD may experience.

Photo by Tim Swaan on Unsplash

 

Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.

]]> https://cptsdfoundation.org/2024/05/14/discovering-resilience-sexual-trauma-the-power-of-nature/feed/ 0 The Restoring Ability of Nature https://cptsdfoundation.org/2023/05/10/the-restoring-ability-of-nature/ https://cptsdfoundation.org/2023/05/10/the-restoring-ability-of-nature/#respond Wed, 10 May 2023 09:27:30 +0000 https://cptsdfoundation.org/?p=247807

Do you sometimes feel bone-aching exhaustion? What I am referring to is the tiredness you feel when you have depleted all mental and physical resources and your body just craves rest and relaxation. For survivors of CSA, sometimes sleep is just not enough, and our bodies need more to get back to equilibrium.

Our world is fast-paced and technology changes constantly around us. People are buzzing around our cities like a hornet’s nest rushing here and there like the world is on fire. It’s hard to keep up with everything despite scheduling tools and reminder apps. If you are a working mom like me, you must also run the house and have a growing family. Life can be overwhelming with everything it throws at us.

People are buzzing around our cities like a hornet’s nest rushing here and there like the world’s on fire

We recently had the stomach flu tear through our home like a tornado, which brought our whole family down in the same week. But when life throws us melons it is a time to think how we can turn that around and make “lemonade” instead of just licking our wounds and feeling sorry for ourselves. Our little “time out” from work and school brought us closer together and we all recovered within a few days. As soon as we all got back on our feet again, my youngest said “Mom, can we go to the forest?”

The trees, fields, and flowers are blossoming all around us in a cascade of colors and shades.

It’s springtime and as the core temperature rises, nature is waking up in the beautiful sunshine. The trees, fields, and flowers are blossoming all around us in a cascade of colors and shades. The grass is lush for the animals to feast on and migrant birds are back again. It is a perfect time to go out and enjoy nature.

I’m very lucky to live near a forest with Yew trees that are perfect climbing giants for little ones. As I watch my kids climb and squeal their excitement in amongst the bendy tree branches, I can’t help but tune into the forest surrounding us. Everything is alive and flourishing. The abundance of nature’s sounds has a calming effect on me. I feel my heartbeat slow down a little and my whole body relaxes in a way it never does in the city. Here in the forest, I feel so much more at ease. As human beings I think it is important to stay in tune with nature and appreciate our world.

Do you ever take time out from work and let yourself just be you? It is important for everyone to relax but even more so if you are a survivor of trauma. Trauma has a tendency for survivors to feel tense, even in normal situations. Sometimes I feel a bit like I am wearing layers of emotions like a thick and heavy winter jacket with layers of jumpers underneath. It could be anything weighing me down. Those layers need to be shed sometimes and let our bodies just breathe whilst clearing our heads from everything.

Do you have a special place where you can just breathe and forget the world for a while? It might not be the forest but maybe you will find it on the beach near the ocean or a lakeside. If water is not your thing then it might be on top of a mountain at the end of a big hike. It might be in the park, or it might be with a friend in your backyard. Wherever you feel most comfortable and at home, make that place yours and visit as often as you like.

I have a real passion for nature. It makes me feel at home. It was the place I ran to for comfort when I was abused as a child. It’s where I sought solace from bullies when I was a teenager. It is where I found my inner peace and myself. I always brought my notebook and sat for hours letting my thoughts fall onto the page.

Nature has a restorative ability for me. It could be for you as well. Wherever you go and whoever you meet, nature will always be around us waiting to welcome us, embrace us when you are sad, and listen if you talk, scream, cry, or rage. Nature is always there.

 

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