Post Traumatic Growth in the Aftermath of Covid

by Vanessa Mortillo, LPC

Coming out of the deep freeze of winter and seeing signs of new life, I am struck by nature’s inherent pattern of rebirth after darkness and cold. This feels like a fertile time to reflect on the growth that has occurred in the wake of the Covid-19 pandemic. The pandemic presented a sense of freezing of daily functioning; we experienced fear and grief, the threat of death or injury to ourselves and our loved ones, and loss of jobs, celebrations and rituals. As a society, it is undeniable that it presented hardship and led to a seismic shift in how we operate on a daily basis and how we view the world. Like the Spanish Flu of 1918 and World War I and II before it, the pandemic was an experience of collective trauma. When we are in the midst of a trauma, we are focused on getting through it and persevering. Only in its aftermath do we truly have time to reflect on how we have changed.

Trauma and post traumatic growth

Trauma is any event or exposure to an event that threatens serious bodily injury or death. Human beings have a wide range of responses to trauma; some are able to return to homeostasis somewhat quickly, while others may develop mental health challenges (anxiety, depression, intense fear, avoidance, etc.) as a direct result. In the 1990’s two trauma psychologists noticed a phenomenon they referred to as Post Traumatic Growth occurring amongst their patients who experienced significant distress following a trauma. Post Traumatic Growth results when a person grapples internally with an earth-shattering event, and emerges on the other side with lasting positive changes. Tedeschi and Calhoun assert that this type of growth is a direct result of the struggle to come to terms with a life-altering experience and does not occur as deeply for those who bounce back quickly.

Tedeschi also noted that the path to this growth is achieved through the struggle, and not instead of it.  It can be tempting to skip over the painful parts of traumatic experience and try to rush to the positive outcomes. However, fully listening to, holding space for, and processing the pain of trauma is an important step on the path to healing and growth. While the work is difficult, it can bring about positive change. These are the areas of post-traumatic growth they identified:

Depth of Relating to Others: Trauma can test our relationships but also deepen them. It may force us to reach out in ways that result in the reinforcement and expansion of vital support systems.  It can also result in our struggles fostering deeper compassion for others who also struggle.

New Possibilities: Experiencing a major change in your life can leave you reflecting on all of the changes that are possible, the development of new interests, or simply a willingness to make major changes. Often when we are forced to change, we gain new courage to tackle other changes.

Personal Strength: Trauma can help us realize that we can handle more than we thought possible and gain new confidence in our coping and self reliance.

Spiritual Enhancement: Sometimes our most painful and scariest experiences can result in contact with the meaning of life and forces beyond the self. We may have a more profound connection with our spirituality after a trauma than we did before it.

Appreciation: Experiencing loss can lead to deeper appreciation of what we have not lost.

I invite you to reflect on these areas for yourself. How have you changed as a result of the pandemic? Have you noticed growth in any of these areas? You may find it helpful to write about your experience and/or to discuss your responses with a trusted person in your life. While there is a lot that happened during the pandemic that was universal, we also had our own unique experiences and were impacted differently. Similarly, the areas where have grown in the aftermath of trauma will vary from person to person. Reflecting on your growth and sharing that with another person can be a bridge to deeper connection and appreciation of our resiliency.

Vanessa Mortillo, LPC, is a Licensed Professional Counselor specializing in play therapy, mindfulness, and expressive arts. She provides a playful space to harness creativity and imagination in the service of growth and healing. Using a strengths-based approach, she builds on what is working well in your life. She has worked with adults and children from a variety of backgrounds in home, school, and outpatient settings and is committed to advancing equity and social justice. She can be reached at 267-507-5793‬ or vanessamortillolpc@counselingsecure.com.

Setting Intentions as a Catalyst for Growth

Setting Intentions as a Catalyst for Growth
by Jennifer Perry

Welcome to March! Our theme this month is fittingly “Growth: Thought into Action”.  I love March and looking for the first signs of Spring. Small flowers that start to come up, even as they are covered in snow from a late winter storm. While it may not seem like it, according to the winds and bluster that accompany March, I think of the small snowdrops and crocus as Mother Nature’s intentions of Spring.   

Intention is defined in three ways: 1) a thing intended, an aim or plan; 2) the purpose or attitude toward the effect of one’s actions or conduct; 3) the healing process of a wound.  This Spring, I have a new offering. It was once a thought, then an intention, and is now an action! I am offering a 10 week Peaceful Parent Coaching Program. One of my favorite pieces of the program is sharing with parents how to have “Empowered Conversations” that both honor the authentic reactions of all parties AND seek to reach a peaceful resolution.

Setting an intention for a conversation is remarkably healing. Even the old, chronic arguments in relationships that seem beyond resolution not only can be healed but can be a catalyst for a deeper intimacy and growth. The conversation starts with an intention.  Even in the most conflictual of impasses that can occur between spouses, parents and children, friends and other family members, an intention can reach out like a small flower in the midst of the iciest storm.

Imagine starting a conversation with: “My intention is … to clear the air with you … to come up with a solution together … to remember that we are on the same team and we love each other ...” Conversations, especially conflictual ones, have an energy all of their own. We often get caught up in the moment, saying things we don’t necessarily mean but say “for argument’s sake” or to prove our point. This dynamic turns what could be a collaborative-spirited, problem-solving, empowered conversation into one full of sharp words that invalidate each other and pits loved ones into the positions of adversaries. We don’t need to be too hard on ourselves about this. It is part of our human natures. However, we can consciously set an intention to help us remember where we are, what end we seek, and how we influence each other - keeping in mind the real prize: empowered, connected conversations with our loved ones with enough spaciousness for everyone’s feelings and needs.

In going through the 10 weeks of the Peaceful Parent Program myself with my own family, I know first hand how difficult old habits can be to change. But with intention they certainly can change.

Experiment with a few of the suggestions below for empowered conversations (adapted from the Jai Parent Institute and Non-Violent Communication: 

• Breathe and notice ~ as you are talking to your loved one keep your breath and body sensations in your awareness. If you notice yourself getting hijacked by the argumentative process, stop. Take a sip of water, notice it out loud: “I’m getting worked up and unproductive, let’s take a break and come back in a few minutes.”
• State your intention ~ and restate as many times as necessary. Your intention is a guide for the entire conversation. Encourage your loved one to state an intention as well.
• Take responsibility for your part ~ own any fears that are pulling you into combative mode and anything that is affecting how you show up to the conversation. This also helps your loved one understand where you are coming from.
• State your feelings and needs ~ we can argue about rules and points of view but feelings and needs just are. Get clear on what your own feelings and needs are and practice communicating them.
• Offer empathy for your loved one’s feelings and needs ~ Imagine how they must be feeling and given who they are, how they experience the situation.  Ask them if your understanding is correct and resonates with them. This is fertile ground for intimacy and respectful problem solving.
• Make a request ~ after laying down the groundwork (it gets easier and more natural with practice!) make a request in the spirit of collaboration toward a common goal. “Would you be willing ….” is an excellent way to clarify and move forward together.

Jennifer Perry, MA, LPC, is a Licensed Professional Counselor, Mindfulness Teacher and Peaceful Parenting Coach. Using Mindfulness and Acceptance and Commitment strategies she helps clients relate to themselves and their experiences with compassion in order live full and meaningful lives. She builds on her clients’ values and strengths and teaches them mindfulness and creative problem-solving skills, empowering them to find authentic self-expression in the world. Her approach balances the desire for personal growth and change with acceptance and loving-kindness for self and others. Contact her at jen@heartfulnessconsulting.com and 215-292-5056.

 

New 10 Week Peaceful Parenting Program

Is parenting more difficult than you ever imagined?  Do you react to your child in ways that you feel horrible about later?  Do you long for connection and cooperation with your child but find yourself relying on techniques that seem to pit you against each other, locked in a seemingly endless battle? There is help. You can learn the practice of peaceful parenting. You can learn tools and techniques supported by the latest brain science to infuse your parenting with more mindfulness, presence, attunement, and connection. You can parent from a place of love, not fear; cooperation, not coercion. A peaceful home is possible! Parenting is a journey, a practice. You can get support so that you can:

• Learn to address your triggers as a parent.
• Become your child's emotion coach and learn an empowering communication style based on feelings and needs.
• Discover and articulate your family's values and use them to set limits that peacefully stick.
• Explore and manage anger in healthy ways and repair the inevitable ruptures that occur.
• Shift from a dominant, "power-over" paradigm to a peaceful parenting paradigm.

To learn more contact Jen Perry at 215-292-5056 or jen@heartfulnessconsulting.com