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Q & A with TMS NW: Everything You’ve Wanted to Know about Transcranial Magnetic Stimulation (TMS)

Q & A with TMS NW: Everything You’ve Wanted to Know about Transcranial Magnetic Stimulation (TMS)

by | Apr 5, 2019 | Depression, Obsession

Have you tried (and tried) medication management for your depression or OCD but never received full results? We invited Piper Buersmeyer, Julia Swofford, and Brendan Roe from TMS NW to provide this Q & A about Transcranial Magnetic Stimulation (TMS), a non-medication alternative for treating chronic depression and OCD. After reading the article, if you’d like more information about TMS, we encourage you to reach out to TMS NW, local in Vancouver, WA.

 

What is TMS?

TMS stands for Transcranial Magnetic Stimulation. Brainsway’s Deep TMS is a non-invasive treatment that uses an MRI strength magnet to either stimulate the part of the brain that causes depression or calm down the area of the brain that causes OCD.  TMS is a safe and evidence-based outpatient procedure that encourages rewiring and improved firing of neurons.

 

Who is eligible?

TMS is indicated by the FDA for the treatment of depressive episodes in adult patients suffering from Major Depressive Disorder who have failed to achieve satisfactory improvement from previous therapy and medication treatment. It is newly FDA cleared in 2018 for the treatment of obsessive compulsive disorder that has been resistant to treatment with therapy and medication.

TMS should NOT be used if you have metal implants in or around your head (except for standard amalgam dental fillings). These include but are not limited to a cochlear implant, implanted cardioverter defibrillator (ICD), pacemaker, deep brain stimulator, vagus nerve stimulator, or metal aneurysm clips or coils, staples, or stents. TMS should not be used in patients with an active seizure disorder.

 

How does TMS work?

In each TMS therapy session, the patient is comfortably seated in a chair and a custom cloth cap is placed onto the head followed by a cushioned helmet. The helmet houses a coil that generates brief magnetic pulses, at a similar amplitude to that used in magnetic resonance imaging (MRI) systems. The rapid magnetic pulse that runs through the coil wire produces an electric field that passes unimpeded through the brain.

During the TMS session, patients hear a tapping sound and feel a tapping sensation in the head area. The patient wears earplugs during treatment. Patients can drive to and from sessions and can immediately resume their daily routines.

 

How frequent are sessions?

TMS requires daily sessions Monday through Friday over 6-9 weeks. Treatment sessions build on one another, so it is best to follow the recommended treatment course. Some clients also benefit from maintenance or repeated treatment.

 

What are the most common side effects?

The most common side effect is temporary, mild pain or discomfort at the area of the treatment site and occurs only during the TMS session. This typically happens only during the first week of TMS  treatment. Other side effects may include muscle twitching, headache and jaw pain, and also typically resolve after the first few days.

 

How does TMS compare to ECT?

TMS and ECT are very different from one another. Brainsway Deep TMS therapy does not require hospitalization or anesthesia, and does not entail risks for memory loss, systemic side effects or an indefinite drug regimen. In contrast to electroconvulsive therapy, TMS does not induce convulsions/seizures. Seizure risk is very low with TMS.

 

How is deep TMS different than traditional TMS?

Deep TMS offers effective results in almost half the time of other treatments (19 minutes per session compared to 37 with traditional TMS). Deep TMS penetrates more deeply and broad than traditional TMS and therefore is more robust and effective.

 

Is TMS effective?

Yes. Brainsway Deep TMS therapy has been tested in over 60 clinical trials. An extensive multi-center study for treating treatment-resistant depression, with Brainsway Deep TMS, enrolling 230 patients, Brainsway Deep TMS therapy significantly reduced depressive symptoms and generated improvement. Following this study, the FDA approved Brainsway Deep TMS therapy for major depressive disorder in patients who did not benefit from any number of previous medication treatments. Approximately one out of three patients treated with TMS therapy experience complete remission of symptoms at the end of six weeks. It is important to note that some clients may experience a partial response during the initial 36 treatments followed by a robust response in the weeks following the completion of treatment.

 

What else is TMS approved for?

In the U.S. FDA approved indications include depression and OCD. TMS is considered investigational as a treatment for all other indications, including but not limited to: smoking cessation, PTSD, bipolar disorder, schizophrenia, bulimia nervosa, migraines, fibromyalgia, panic disorder, Parkinson’s disease, alcohol dependence, chronic pain, Alzheimer’s, ADHD and Autism.

 

Will I be able to stop medication?

It is possible to achieve and sustain remission from depression following TMS treatment. This can mean medication doses can be lowered or tapered off completely.  This all depends on the client’s needs. Clients are stabilized on their regimen prior to treatment medications are continued during the treatment.

 

Will my health insurance cover TMS treatment?

Health insurance companies cover TMS for patients who meet that insurance’s specific requirements. Most insurances require a diagnosis of either depression or OCD, failure of at 3-5 antidepressants, sometimes from multiple families of medications, and a history of at least six weeks of outpatient psychotherapy. If you typically have a co-pay for office visits, you will also have this for each TMS treatment. Your insurance will not cover your copay, and payment of copays is due at time of service. If TMS NW is out of network for your insurance, you may be able to contact your insurance and ask for a single case agreement.  Otherwise, it will be considered out of network and coverage from your insurance is likely minimal to no coverage at all.

Insurance TMS NW Accepts

  • Aetna
  • Blue Cross Blue Shield
  • Bridgespan
  • First Choice
  • LIfewise
  • MODA
  • Pacific Source/Reliant
  • Premera BCBS
  • Regence BCBS
  • Molina

TMS NW is not affiliated with Star Meadow Counseling. To contact TMS NW directly, you can call them at 360-719-2449 or view their website: https://tms-nw.com/. 

Why Someone Suffering From Depression Can’t Just ‘Get Over It’

Why Someone Suffering From Depression Can’t Just ‘Get Over It’

by | Mar 25, 2019 | Depression

When talking about depression, a lot of people forget that depression is an illness that requires proper attention and treatment. If you’re depressed, it can be incredibly frustrating to hear things like “Just get over it”, “You’re being really dramatic”, “You have to be strong”, “Learn to deal with it”, “Happiness is a choice”. You might start to think of things like ‘Why can’t I just get over it’? We can stop ourselves from doing destructive things like putting our hand in a fire, but when it comes to depression, it’s a bit difficult to just ‘stop’. There are a number of reasons why ‘get over it’ statements like this don’t help. Here are some of the best reasons why.

  1. It’s an illness– Depression is an illness, an illness that you have little control over, just like any other illness. Nobody tells people with broken bones to get over their pain. So why should depressed people be forced to ‘get over’ theirs? Always remember that your pain is valid, and as long as you’re getting help by speaking to a mental health professional, you’re on the path to healing.
  2. The brain is in control– Studies have shown that people experiencing depression have symptoms controlled by an unconscious emotional process that is usually beyond their control. Remember that depression is an incredibly complex disease caused by a combination of biological, psychological and sociological factors.
  3. The symptoms can be debilitating– Depressed people exhibit both physical and emotional symptoms. These symptoms include things like nausea, headaches, restlessness, fatigue and insomnia.
  4. You can’t wish it away– Nobody likes being depressed. Just because you want to feel better doesn’t mean you can wave a wand and get rid of it. You can desire to feel better, but until you work with a therapist, there is no magical route to getting better.
  5. You can’t always pretend– People always act like depressed people should plaster a huge smile on their face and pretend like everything is perfect. You can’t just shove your emotions down and pretend like they don’t exist. The mind keeps replaying them. This is its way of reminding you that you have an ongoing issue that needs to be handled by a professional.
  6. Depression isn’t ‘one size fits all’– People experience depression in different ways and exhibit different symptoms. Just because they can go about their daily activities efficiently doesn’t mean they’re not ill. Don’t compare yourself to other people. Depression changes everything and there’s no universal treatment. A therapist can help you find a treatment perfectly suited to you.

Depression is real and painful. Just because you can’t see or touch it doesn’t make it any less real. If you suffer from depression or know someone who does, working with a therapist is a good start to overcoming your depression. We have counselors available to help. Contact us to book a therapy session.

10 Awesome Mental Health Apps

10 Awesome Mental Health Apps

by | Mar 11, 2019 | Anxiety, Apps, Coping, Depression, Motivation

According to statistics from the National Alliance on Mental Illness, each year about 1 out of every 5 Americans adults suffer from one form of mental illness or the other. Mathematically, that works out to 48.3 million of the total American adult population, and with a figure that high, it’s easy to see that you are not alone.

If you are presently living with any mental illness, there is hope. With the proliferation of tech (in the form of mental health apps), each and everyone living with depression, anxiety, or life stress can now access low cost support that can augment their work in individual counseling.

These apps strive to improve mental health by harnessing therapeutic processes and activities such as cognitive behavioral therapy (CBT), meditation, relaxation, etc. They can be a great supplement to the work you are doing with your counselor!

There are countless types of these mental health apps that you can easily download from Google Play store or Apple Store, but being that variety also comes with the attendant issue of difficulty in making a choice, with this article, we have stepped in to take away the pain and confusion by helping you handpick the top 10 mental health apps from around the internet.

For each app listed below, we have gone ahead to explain the notable features and benefits, state the price (where applicable) and also provide you with download links.

Please note that the under listed apps are, in no way, purported to be replacements for professional treatment. They are meant to provide aid and support.

With that out of the way, here are our top 10 mental health apps for Android and iOS.

  1. Gottman Card Decks

 This app is specifically designed to soothe those going through relationship stress. Designed by the popular Gottman Institute, just as the name suggests, the app comes in the form of a deck of cards which contains questions you can ask your spouse concerning your relationship. The Gottman approach to couple’s counseling is world renowned and now you can have access to Gottman’s relationship and communication skills in app format!  This app also suggests fun things to do and say to keep the fire ever blazing in your relationship.

With a rating of 4.7 and 4.8 stars on Play Store and iTunes respectively and tens of thousands of downloads, you can’t go wrong with this app when it comes to easing relationship stress.

The app is free on both iTunes and Play Store. Download from iTunes here and download from Play Store here.

  1. Insight Timer

Insight Timer is a multiple award-winning app for meditation, anxiety, sleep, and mindfulness. If you are looking for a way to reduce anxiety, manage stress, calm the mind, sleep deeply and improve happiness, then this is the app for you.

With upwards of 10 new guided meditations added for free every day, coupled with awesome music tracks from renowned artists available on the app to use in your sessions, it will be an awesome experience joining millions of other users in trying out this app.

Presently, the app has been downloaded over 1 million times on Play Store, and it is free to download with in-app purchases as a means for the developers to make their income. You can download the app on Play Store here and on iTunes here

  1. SuperBetter

Looking to improve your motivation and drive? SuperBetter is an all-rounder app that aims to help users build strength and resilience to overcome tough obstacles and challenges in life. Are you going through a stressful relationship, wanting to beat depression, overcome anxiety, survive a divorce, or get a job? SuperBetter is a good motivator to try.

You can download SuperBetter for free on Play Store here and here for iOS.

  1. Headspace

Headspace is a nicely designed app that aims to help you with meditation and mindfulness.

Apart from teaching you how to sleep mindfully, breathe and meditate, it is also designed to help you increase your focus level. There are also exercises on anxiety relief, stress management, and happiness.

The app is free with in-app purchases. Download it for Android here and for iOS here.

  1. iChill

Do you notice how anxiety or stress impacts you in both mind and body? Just as the name suggests, the iChill app is designed to help with whole-body stress management. The app is built to cut across several demographics: children, teens, adults, veterans, and more. iChill is also teaches users skills from the Trauma Resiliency Model.

The app is totally free. Download for Android here and for iOS here.

  1. Stop, breathe & think

This is a meditation and mindfulness app that breathing exercises and guided meditation to help with calming anxiety and sleeping better. It is also described to manage depression, tame anxiety and strengthen focus.

Download it for free on Play Store here and here. The app is loaded with in-app purchases.

  1. Relaxio

Relaxio is an app development company that has a consortium of apps that are all centered on meditation, and sleep.

If your stress levels are high, then you might want to consider checking out one of their apps at relaxio.net. You can download any of the apps that meet your specific needs from the site.

  1. Youper

Tagged the world’s most beloved AI assistant, the app uses quick therapeutic conversations to help you monitor your general emotional health. This is a good app to consider if your goal is to tame stress, depression, and anxiety.

The app is loaded with a beautiful mood tracker and uses Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy and other techniques to try to get you to maintain a calm mind. The app is free with in-app purchases. Get the Android version here and the iOS version here.

  1. Mindshift

Mindshift is a free app designed by Anxiety Canada Association using Cognitive Behavioural Therapy (CBT) as a core technology to help you tackle anxiety. The app is also designed as a tool to aid you to relax more, be more mindful and aid you build more effective ways of thinking.

Download the Android version here and the iOS version here.

  1. Calm Harm

This is an app developed by a Clinical Psychologist that is geared towards helping prevent self-harm.

The password secured app has 4 major categories (Distract, Comfort, “Express Yourself” and Release) that are strategically placed to help you progressively get out of the self-harm mindset.

The app is totally free, and you can get the Android version here. You can as well download the iOS version here.

 

Interested in reading more from our blog? Check out one of these additional blog articles:

Deep Breathing: Why Do It?

Deep Breathing: Why Do It?

by | Jul 27, 2021 |

If you have ever felt frustrated by being told to just "take a deep breath" when you are feeling angry or anxious, you aren't alone. It's difficult to heed this advice when, in the moment, the mind and body are distracted or dysregulated. The adage of "just breathe"...

7 Top Mental Health Podcasts

7 Top Mental Health Podcasts

by | Oct 30, 2018 | Apps, Body Image, Coping, Depression

Are you looking for a podcast to help you take better care of yourself and your mental health? I love the convenience of a podcast— It’s self-care you can access in your car, while you wash the dishes, or take the dog for a walk. Self-care is critically important to a well-rounded and satisfying life!  Podcasts help with self-care in a way that only modern technology is able to do.

Let’s have a look at seven popular mental health podcasts that are waiting to show you the way:

1. The Hilarious World of Depression: Calling it out like it is, this podcast series is intended to bring the light to the often too-dark world of depression by combining it with humor.  If you’re looking for a education on mental health, specifically depression, and you want to enjoy it even on your darkest days, this free podcast is something to check out.  Find more information waiting for you at:https://www.facebook.com/thwod/
2. Headspace: Finding inner peace could be as simple as finding the right podcast to lead you down the path to relaxation.  Headspace is a popular due to its mobile app focus.  It offers guided meditation in both short and long sessions to fit every part of your life. It’s a favorite podcast for those struggling with stress and anxiety. Podcasts and blog posts can also be listened to and read, respectively, for free if looking for a more immersive experience.  Find more information at:https://www.headspace.com
3. Good Life Project: Listen to uplifting conversations with some of the biggest names in wellness– Brene Brown, Gretchen Rubin, Tim Ferriss, and more! The Good Life Project shares a new interview every week. When looking at something that is going to fit into your social media world and offer you a community to support you on your rough days, Good Life Project has got what you want.  They also offer a Facebook-based mental health group is a just that: a private community of people at all stages in mental health focus and you can belong to it and give and take within the group for free.  Offering a little bit of everything in focus, this is great for those that need to see the community they’re a part of. Learn more at: https://www.goodlifeproject.com/about/
4. Feeling Good: When you want a book to start you off on an adventure of podcasts centered on understanding mental health and depression in a positive and immersive way, look no further than the world of Feeling Good to offer it to you.  With many years of experience, Dr. Burns shares advice in his book,Feeling Good, and combines this with podcast material for free on his website.  Great for a dash of traditional meets modern.  Find more waiting for you at: https://feelinggood.com/about/
5. The Mental Illness Happy Hour: In hour-long sessions you’ll find helpful advice and uplifting messages focused on addiction, depression, and more.  You can listen to podcasts for free that are up to a year old and subscribe via Stitcher to listen to new ones for a monthly fee.  Take a look at it for yourself at: http://mentalpod.com
6. Food Psych: A first step to feeling good is fueling your body.  More and more people are stuck in chronic dieting, leading to weight cycling that is harmful to your physical and mental health.  Find relief from diet culture, fat shaming, and other disturbing societal norms.  Food psych takes firm hold on these concepts, using the latest research, helping each listener learn about having a healthy relationship with food that spills over into accepting and loving your body in a way that is healthy on all fronts. Have you been curious about the Health at Every Size movement or Intuitive Eating approach? Learn more here.  It’s waiting for you with a membership of $47 for access to two seasons of this innovative podcast and bonus content, or simply enjoy the free weekly interviews.  Find more at: https://christyharrison.com/foodpsych/
7. Body Kindness: What if loving yourself was as simple as learning to love yourself for all of your good and bad parts?  That’s exactly what Body Kindness offers.  From talking about food to relationships and everything in between, this podcast will help you on your way to a better understanding of yourself.  You’ll learn to love your body and practice respectful ways of caring and nourishing it.  Weekly podcasts are free to listening and you can also look for one-on-one consultation or invest in a $20 book on body kindness.  For more information, please look to: https://www.bodykindnessbook.com/podcast/
Before the internet-based world, mental health was something that you needed to struggle with on your own, but these seven option offer you seven ways to get in charge of yourself and your mental health in healthy and accessible ways.  Pick you favorite podcast and start transforming your life for the better today!

 

Here are some of our other blog articles you might like:

10 Awesome Mental Health Apps

10 Awesome Mental Health Apps

According to statistics from the National Alliance on Mental Illness, each year about 1 out of every 5 Americans adults suffer from one form of mental illness or the other. Mathematically, that works out to 48.3 million of the total American adult population, and with...

Anxiety and Stress: How Does Our Body React?

Anxiety and Stress: How Does Our Body React?

Have you ever wondered what's happening in your body when anxiety and stress are triggered? Stress and Anxiety are "fight or flight" responses, which allow us to react faster and more appropriately, depending on the situation. These have been incorporated in us...

Anxiety: Your Friend?

Anxiety: Your Friend?

Anxiety and panic attacks are uncomfortable. Sometimes anxiety is so physically uncomfortable that people experience heart palpitations, nausea, chest pain, dizziness, difficulty breathing, or faintness. Sometimes anxiety symptoms worry someone so much that they call...

7 Top Mental Health Podcasts

7 Top Mental Health Podcasts

Are you looking for a podcast to help you take better care of yourself and your mental health? I love the convenience of a podcast--- It's self-care you can access in your car, while you wash the dishes, or take the dog for a walk. Self-care is critically important to...

How to Ruminate Purposefully

How to Ruminate Purposefully

Do your thoughts ever end up stuck in the past, replaying a conversation or event in your head? Susan Nolen-Hoeksema from Yale University describes ruminating as “a mode of responding to distress that involves repetitively and passively focusing on symptoms of...

5 Benefits of Mindfulness

5 Benefits of Mindfulness

by | Oct 25, 2018 | Anxiety, Coping, Depression

There are a lot of terms floating around the online world out there and it can be difficult to determine which ones to trust as the real deal and which ones are simply trigger words or click bait.  One of the up-and-coming ones is mindfulness.  As more and more experts start to discuss it in relation to its positive effects with both depression and anxiety, it’s important to understand what’s really waiting behind this term.

 

What is mindfulness?

At its most basic level, mindfulness is exactly how it sounds: the idea of knowing your mind at the minute detail level within the present moment.  Being mindful means that you are listening to your thought process, acknowledging and identifying your emotions and simply being aware of what’s going on inside of you.  This is often combined with the idea of meditation or yoga or something that can help your focus on what’s going on within yourself.

The reality is that mindfulness can be present in many forms and on its own or in combination with meditation.  Regardless of how it is present, it is a healing process that has many benefits to its name.

 

What are the benefits of mindfulness?

  1. It’s free:Maybe it’s not the first benefit you’d think of, but mindfulness is totally 100% free. You can do it as often as you need to and it won’t charge you per use or per dosage.  For those that really enjoy it and find it helpful, this is a major perk.  It is also free from addiction or dependency in an unhealthy way.

 

  1. It’s easy to do wherever you are:Whether you are in the privacy of a bedroom or meditation space, a crowded shopping mall or anywhere in between, mindfulness is something you can practice just about anywhere and it is going to be able to offer you that comfort when you need it.  It’s also discrete which is good when you need a little bit of help in a busy spot.

 

  1. It has quantifiable results with both anxiety and depression:There are proven results – with more studies being done currently – on its positive effects with anxiety and depression, both. When used in combination with other therapies or even in place of medication, there are substantial increases in quality of life for those with anxiety and/or depression.  This is particularly helpful in teens who are not looking to engage with medication right away or adults with addiction concerns.

 

  1. It treats physical symptoms as well:There are also benefits on the physical side when it comes to practicing mindfulness such as with IBS and psoriasis.  While a lot of dependable studies have still yet to come, it seems as though mindfulness can be helpful across many playing fields, offering an actual option for those who suffer from both mental and physical health concerns.

 

  1. Can be a long-term additional therapeutic option:While mindfulness may not be considered a full treatment on its own for depression, anxiety, PTSD and more, it can be used in accordance with other therapies to offer prolonged relief and help in times of crisis from common mental health illnesses.

 

Mindfulness is popular online in social and professional circles for all of the right reasons.  As it continues to enjoy an online presence, more and more quantifiable research is going into its healing effects in mental and physical health to see how it can be exercised as a professional treatment option.  Time will tell just how useful it can be long-term, but it clearly has got a lot going for it already and makes it something that you’re going to want to know about.

Authentic vs. Inauthentic Shame: Why It’s Essential to Know the Difference

Authentic vs. Inauthentic Shame: Why It’s Essential to Know the Difference

by | Aug 31, 2018 | Body Image, Depression, Self Acceptance, Self Worth

The feeling of shame has a reputation of being the vampire of emotions–the feeling that will suck the life right out of you. Because it comes with it a very physical discomfort, heat, and pain, it’s probably on your list of emotions to be avoided at all costs.

In this blog, I’m going to ask (and attempt to answer) the hard questions: Why do we experience shame? What utility does it have for us? What’s a person to do when they’re feeling trapped in a shame spiral?

First, to understand why we experience shame, we have to explore what triggers it.

 

Shame happens when you’ve broken an agreement that you’ve made with yourself. It is a faithful (and loud) reminder that you’ve strayed out of bounds and broken an internal “rule.” Sometimes shame goes ahead of you, before you’ve actually done the “wrong” deed, preventing you from taking an action that would be out of alignment with your values.

 Our internal “rules” are a mixture of AUTHENTIC and INAUTHENTIC shame, a concept pioneered by Karla McLaren in her book, “The Language of Emotions.”

 

AUTHENTIC SHAME:

AUTHENTIC shame happens when you’ve broken the code of your character or integrity. These “rules” are the moral code that you would apply NOT ONLY to yourself but to other people as well. For example, a part of my moral code is to not gossip. Every single time I find myself participating in gossip with a friend, a feeling of shame creeps up, informing me with its icky feeling that I’m out of line. My “rule” about gossip is one I would teach my children and one I’d hope all people would embrace.

AUTHENTIC shame helps you live a value-drive life. It acts like a curb, nudging you back to alignment with your deepest sense of integrity.

 

INAUTHENTIC SHAME:

On the other hand, INAUTHENTIC shame happens when you’ve broken internalized rules that apply ONLY to you. Here are several examples:

  • A student to has to get all A’s and feels shame for that lone B+ on their transcript.
  • A teen girl feels shameful disgust for the fat on her body because she’s taken in messages that fat is abnormal/wrong/shameful
  • A woman has a miscarriage and feels shame, believing this wouldn’t have happened to her unless there was something bad/wrong with her.
  • A man looks in the mirror at his receding hairline and feels a twinge of shame, as if he’s broken the rule that a man must have a full head of hair.
  • A professional’s voice shakes while giving a presentation at work, feeling shame because they believe it’s bad/wrong to display any form of anxiety in public.

INAUTHENTIC shame is triggered by breaking the “rules” you have for yourself that you would NEVER intentionally pass on to other people.

With INAUTHENTIC shame, there is likely a part of you that recognizes the harmful nature of your “rules.” You might recognize that it contributes to your experience of depression, low self-esteem, poor body image, or toxic perfectionism. AND, you might still feel stuck, buying into those “rules” despite your recognition of the double standard at play.

 

HOW DOES INAUTHENTIC SHAME DEVELOP?

INAUTHENTIC shame springs forth from messages you’ve received from the outside (a critical comment from someone or maybe even messages from the media about what an ideal person is like). It’s as if you’ve taken someone else’s garbage home with you, accepted it as your own, and lived with its stench day after day.

THE REALITY IS: Whether your experience of shame is AUTHENTIC or INAUTHENTIC, 100% of the time it is informing you about internal rules that you are breaking.

 

4 STEPS FOR BREAKING OUT OF INAUTHENTIC SHAME

  1. Start by labeling the shame as INAUTHENTIC, as something that has been applied to you and caused you harm.
  2. Identify clearly what “rule” you are breaking. What are the specific details of the rule? For example: The rule that I’m not allowed to make mistakes OR The rule that I have to do X, Y, and Z by the time I’m 30 or else I’m a failure.
  3. Ask yourself: Where did this rule come from? What has allowed this rule to take root in you over time? Whose garbage is this?
  4. Try out Karla McLaren’s CONTRACT BURNING visualization skill for a powerful and effective way of releasing that old “rule.”

 

If you’d like help shifting out of INAUTHENTIC shame, a counselor may be able to help. The counselors with Star Meadow Counseling love helping clients explore and alter the “rules” that have kept them stuck.

 

References:

Alexander, S. (2018). Mind Body Connections.
McLaren, K. (2010). Language of emotions. [United States]: Sounds True.