Holistic Healing
What is Holistic Healing?
Healing is a unique, nonlinear, and personal process for each survivor who has been impacted by trauma. Below are alternative healing spaces and resources we provide/support. Please note, this list is not exhaustive and healing can look different for each individual.
Survivor Circles
Survivor Circles are confidential spaces for survivors to connect. We offer support for healing, developing coping skills, and building community among survivors. Please note that Survivor Circles are not a clinical support group and are facilitated by CARE Advocates.
Trauma-Informed Yoga
What is Trauma-Informed Yoga?
Trauma-informed (TI) yoga is a discipline of yoga tailored to trauma survivors. TI yoga is designed to help survivors maintain a sense of safety in their bodies, build confidence, and maintain presence. In a TI yoga session, survivors can expect to be led through a breathwork sequence (pranayama) to help regulate the nervous system, accessible body movements (asanas), and mindfulness meditation.
When someone has experienced trauma, they may have symptoms such as dissociation and difficulty regulating their nervous system (perhaps experiencing fight or flight). TI yoga offers a somatic practice for survivors to explore staying present with the sensations in their bodies, slow down, and release held tension.
Yoga is an ancient Southeast Asian practice that has been practiced for thousands of years. Western medicine has begun to identify the benefits of yoga, such as stress reduction and reduced cortisol levels in general populations. Studies that specialize in populations that have experienced sexual trauma have identified decreased dissociative symptoms and a decreased likelihood of self-harm in connection with yoga practice. As Susana Barkataki said, “Yoga has always had a perspective of seeking to heal trauma and alleviate inner and outer anguish.”
View CARE’s upcoming TI yoga offerings.
Sources:
Barkataki, Susana (2020). Embrace Yoga’s Roots: Courageous Ways to Deepen Your Yoga Practice.
Kumar, K., Singh, V., Kumar, D., Asthana, A. B., & Mishra, D. (2018). Effect of yoga and meditation on serum cortisol level in first-year medical students. International Journal of Research in Medical Sciences, 6(5), 1699–1703. Source: Effect of yoga and meditation on serum cortisol level in first-year medical students.
Rhodes A, Spinazzola J, van der Kolk B. Yoga for Adult Women with Chronic PTSD: A Long-Term Follow-Up Study.
Zaccari B, Sherman A, Febres-Cordero S. Findings from a pilot study of Trauma Center Trauma-Sensitive Yoga versus cognitive processing therapy for PTSD related to military sexual trauma among women Veterans.
Therapy and Psychiatry
Often, surviving a harmful or dangerous experience directly impacts our mental health and well-being. Stress, anxiety, depression, and a myriad of other feelings may arise and interfere with our day-to-day lives. Therapy services can help survivors navigate their survivorship and learn positive coping mechanisms.
How to Know if Therapy is Right for You:
Therapy may be a good option for you if…
• You’re having recurring thoughts or memories that are upsetting or difficult to control
• You’re struggling to bathe, eat, or sleep regularly
• You’re no longer enjoying things that you used to enjoy
• You’re having a hard time focusing at school or work
• People in your life are concerned about you
• Something just doesn’t feel quite right
Some survivors find it helpful to connect with a psychiatrist, a medical doctor (an M.D. or D.O.) specializing in mental health. They are qualified to assess both the mental and physical aspects of psychological problems. Medications may be prescribed as part of the psychiatric treatment.
Here are some methods to help you find a therapist or psychiatrist:
• Connect with UCSC’s Counseling and Psychological Services (CAPS). UCSC CAPS provides therapy and psychiatry services to undergraduate and graduate students. CAPS also offers assistance with and resources for off-campus referrals.
• Make an appointment with a CARE Advocate to receive referrals to off-campus therapists and additional resources.
• Contact your insurance provider to see what type of mental health services they offer. You can usually call the number on the back of your health insurance card for information.
• If you are interested in wellness coaching centered on building resilience and skills, you may benefit from connecting with Campus Coaching.
If you think you may be experiencing a mental health crisis, or if you have thoughts of hurting yourself, please call the CAPS 24/hr crisis line at 831-459-2628 or call 988, the national 24-hour suicide prevention and mental health crisis lifeline. The Emergency Support section has additional crisis resources.
Emotional Support Animals
What is an emotional support animal (ESA)?
An emotional support animal, or ESA, is a pet that a licensed mental health professional prescribes to an individual experiencing mental illness. An ESA might be prescribed as a way for individuals to manage conditions like anxiety or depression.
Unlike a service dog, ESAs are not specially trained, nor do they perform a service or job (such as indicating if someone’s blood sugar is low or guiding someone with a visual impairment).
Where can I take my ESA?
Since ESAs are not service animals, they do not have the same access to certain spaces. ESAs can only be taken to locations where pets are generally allowed such as parks and pet-friendly restaurants. Service dogs are generally permitted anywhere the general public is allowed. Please click here for more information on Service and Support Animals at UCSC.
How can I get an ESA?
If you feel that you might benefit from an ESA, you can connect with a licensed therapist, psychologist, or psychiatrist.
(Please note: CAPS counselors do not provide ESA documentation for on-campus housing. You can connect with a CARE Advocate for more information.)
Your Period After Trauma
Traumatic events can make it difficult to take care of your basic needs and hygiene. This is because trauma can affect our executive functioning, or our brain’s mental abilities to plan, focus, and manage multiple tasks. Trauma can create executive dysfunction, which can make simple, everyday tasks like brushing our teeth or changing our menstrual pads feel challenging. It’s simply your brain trying to heal, protect, and make meaning of your experiences.
Often, survivors of sexual assault find their menstrual cycle to be a challenging and triggering time for many reasons. Survivors also commonly experience irregular periods after a violent experience, which can further compound stress. In addition, PMS symptoms and the emotions that come with it can magnify already painful feelings.
It is okay to feel frustrated and upset about your period. It’s completely valid to feel like it is too difficult to take care of yourself. Please know that you are not alone in your discomfort. CARE Advocates have developed a list of tools that you may consider when managing your period.
Helpful Tools:
- Menstrual cups or disks
- To lessen the amount of times to change or clean yourself
- Black-colored pads
- That shows less blood when changing
- Period underwear (disposable or washable)
- In case changing tampons or pads is re-traumatizing. Changing period underwear requires less body coordination and you can hop in the shower right away if needed!
- Room spray or air diffusers
- If the smell of period blood is triggering
- Wipes
- For days that showering is too difficult. Make sure you get OBGYN-approved, unscented wipes for genitalia and baby wipes for your body.
Tips & Tricks
Have a soothing changing routine
Set yourself a cup of tea, prepare your comfiest pajamas, spray a soothing room spray in the bathroom, play some music after you hop in the shower, and put on your favorite show after you’re done! Aim to cushion your changing routine with activities you like and remember to take it as slowly as you need.
Track your period
There is power in preparation! Many survivors find their period more manageable when it doesn’t come as a surprise. Some period tracker apps can also track your PMS symptoms and emotions and even hold a diary to keep notes. This could also be helpful for folks with irregular periods to show their health team. Of course, an old-fashioned calendar or bullet journal can do the same!
Ask your loved ones for support
Ask your loved ones to grab you snacks, stay with you in bed, help clean up your sheets, buy pads when they’re out, share a playlist, or just listen to your frustrations. Lean on love’s offers.
Talk to your healthcare team
If feasible, keep up with your visits and talk to your OBGYN, physician, and/or therapist. OBGYN doctors may recommend hormonal medications to regulate periods and lessen PMS symptoms.
Reach out to a CARE Advocate
If you need someone to strategize with without judgment, we are here for you. Please note that free menstrual products are available in the CARE Office.
Request an appointment with a CARE Advocate.
Have a question about your overall health?
Student Health Outreach and Promotion (SHOP) is available for you! They can help with sexual health, wellness coaching, questions about drugs and alcohol, body image, and much more! They also offer free menstrual products. Find out more at shop.ucsc.edu.
We wish you love and care in your cycles! Remember that mind, body, and spirit are all important to your health and happiness.