This post was written by April Lyons of April Lyons Psychotherapy Group It's simple to assume that your mind is to blame when it comes to mental health issues. However, studies have repeatedly demonstrated that our symptoms are not limited to that one location and that nothing is merely mental. Cellular processing typically handles memories, feelings, and experiences. During times of severe stress or worry, you may experience physical symptoms like anxious ticks. Even when you feel OK, your body keeps telling the tale. Somatic therapy can be useful in this situation. When it comes to stress and mental health concerns, somatic therapy works well. It offers a different approach to symptom treatment than conventional talk therapy. Let's examine five typical methods. Increasing Your Somatic Awareness Teaching about body awareness is a key component of somatic therapy. This is an excellent place to start for any further somatic approaches. First, you learn how to recognize tension and how the body stores it. You also evaluate what can evoke feelings of security and serenity. Positive physical sensations can be enhanced and negative ones can be balanced with somatic awareness. Scanning the Body Body scanning is regarded as one of the fundamental methods of somatic treatment. This method aids in increasing awareness of the many body parts and sensations, such as stress, bodily sensations, and stored emotional reactions. You will start by concentrating on that particular location in your mind. You'll address whatever feelings you may have as you work your way down, piece by piece. Do you have stress in your shoulders? Do your hands feel cooler than your body as a whole? Does your lower back feel particularly compressed? You can better understand how stress is showing up in your body by using body scanning. Exercises for Grounding Another excellent technique to bring your body and mind back into the present is to do grounding exercises. This is frequently used to fight worry and stress, or if you start to feel overburdened. Simply recognizing how your feet feel on the floor can be the first step in this process. Identifying the places of touch between your body and another surface may be one way. It frequently includes meditation, which enables you to center yourself and let go of unhelpful energy and/or emotions. Another useful grounding method is breathwork, which uses appropriate breathing methods to help you control your body and relieve tension. It's crucial to keep in mind that it could take some time to become proficient at grounding exercises. Maintaining the procedure will assist you in the long run, even if you feel a little strange or like you're doing something incorrectly. Movement-Based Therapy Through a variety of activities, movement therapy helps you establish a connection with your body. Activities like yoga, tai chi, and dancing may fall under this category. These are movement-based exercises designed to help people express and let go of their inner feelings. The goal of movement therapy is to help you let go of any stress and emotional burdens you may be carrying. Connecting your breath to your motions is essential for movement therapy to be effective. During your guided motions, you should also be mindful of any unfamiliar or strange feelings you may encounter. Pendulation and Titration Panic, anxiety, anger, irritation, and depression are just a few of the emotions that can show themselves as physical symptoms. You can feel disoriented, stranded, disconnected from your own reality, or out of sorts when one of these sets in. Attempting to address such feelings from a conversational point of view isn't always the most effective method. By using this method, you can increase your resilience by switching between activation and regulation periods. To relieve tension in tiny doses, you alternate your attention between an upsetting and a non-stressful activity. Tools for reducing stress and fostering growth can be found in somatic therapy. Even though some of these methods can appear simple, it's important to get professional help if needed. If you are struggling with stress and worry and would like some more guidance with somatic therapy please reach out today .

How Does Nature Help Regulate the Nervous System? Spending time in nature has been shown to regulate the autonomic nervous system, shifting the body from a state of stress (sympathetic activation) to relaxation (parasympathetic activation). Research suggests that exposure to natural environments lowers cortisol levels, reduces heart rate, and promotes a sense of calm, making it a powerful tool for managing anxiety and trauma. A study published in the journal Environmental Health and Preventive Medicine found that individuals who spent 15 minutes walking in a forest had a 16% decrease in cortisol levels compared to those in urban settings. Additionally, their blood pressure dropped by an average of 1.9%, and heart rate decreased by 3.9%, demonstrating nature's measurable impact on the body's stress response. Can Nature Reduce Stress and Anxiety? (Science-Backed Benefits) Nature exposure triggers physiological responses that counteract stress. Studies show that spending at least 20 minutes outside can lower cortisol levels and improve mood. Activities such as walking in a forest, listening to running water, or simply sitting in a green space can decrease overactivity in the amygdala, the brain’s fear center, leading to reduced anxiety and stress-related symptoms . How Does Sunlight and Fresh Air Improve Mental Health? Sunlight exposure increases serotonin levels, which can enhance mood and combat depression. Fresh air and outdoor movement also boost oxygen intake, supporting brain function and mental clarity. These natural elements work together to improve sleep quality, energy levels, and overall emotional balance. Does Being in Nature Improve Focus and Cognitive Function? Being in nature has been linked to improved cognitive function, attention, and creativity. Research on Attention Restoration Theory (ART) suggests that natural environments allow the brain to recover from mental fatigue, enhancing focus and problem-solving skills. This is especially beneficial for individuals with ADHD or those experiencing burnout. How Does Spending Time Outdoors Strengthen Emotional Resilience? Spending time outdoors fosters social interactions, reduces feelings of loneliness, and strengthens emotional resilience. Group activities in nature, such as hiking or gardening, provide a sense of community and belonging, which are essential for mental health. Additionally, observing nature’s cycles can offer perspective and emotional grounding, helping individuals navigate personal challenges with greater ease. What Are Easy Ways to Spend More Time in Nature for Mental Well-Being? Take a 20-minute walk in a park or green space. Practice mindfulness by noticing the sights, sounds, and textures in nature. Engage in outdoor activities like gardening, hiking, or kayaking. Open windows for fresh air and natural light during the day. Spend time barefoot on grass or soil to enhance grounding and relaxation. Why Is Nature-Based Therapy a Powerful Tool for Mental Health? The science behind nature’s healing effects is clear time outdoors supports nervous system regulation, reduces stress, and enhances overall well-being. Whether through mindful walks, outdoor adventures, or simply pausing to observe nature’s beauty, integrating

What to Expect in an EMDR Therapy Session: A Step-by-Step Overview If you’re considering EMDR (Eye Movement Desensitization and Reprocessing) therapy , you may be wondering what the process is like and what you can expect during a session. Whether you’re seeking help with trauma, anxiety, or other emotional challenges, it’s natural to feel a bit unsure about what’s involved. In this blog, we’ll walk you through a typical EMDR therapy session—from your first consultation to the different phases of therapy and what healing might look like—so you can feel confident and prepared as you begin your journey toward healing. What Happens During the First EMDR Session? The first session is all about building trust and creating a safe, comfortable space for you to begin your healing process. Your therapist will likely start by gathering information about your history, including the specific challenges you’re facing, such as trauma, anxiety, or other emotional difficulties. During this initial consultation, you and your therapist will discuss: Your reasons for seeking therapy and your goals. Any traumatic experiences or memories that you’d like to address (although you don’t need to go into detail during this session). Logistical details, such as your preferences for the pace and approach of therapy. An overview of the EMDR process so you understand how it works. The goal is to ensure you’re comfortable and that the therapist understands your needs before diving into the more detailed aspects of EMDR . This helps set the foundation for a collaborative, effective therapeutic relationship. Step 1: History-Taking and Preparation After the initial consultation, the first formal phase of EMDR therapy begins. In this phase, you and your therapist will discuss your history in more depth, including any significant traumas or emotional challenges you’ve experienced. The therapist will ask you to identify target memories—specific moments or events that you’d like to work on. This stage is important because it allows the therapist to understand which memories are causing the most distress and which areas to focus on in your therapy. You’ll also work together to develop coping strategies to use between sessions, ensuring you feel equipped to handle any emotional discomfort that might arise during treatment. In preparation for processing trauma, the therapist will often introduce relaxation techniques to help you stay calm and grounded throughout the session. This might include mindfulness or breathing exercises, which will be helpful in the later stages of therapy. Step 2: Identifying Target Memories Once you’ve established a safe, supportive environment, the next step is to identify the specific memories that will be processed during your sessions. These are typically memories that are connected to unresolved trauma or distressing emotions. Your therapist may guide you to recall a traumatic event or a difficult feeling tied to that event. You don’t have to go into great detail during this phase—just the essence of the memory. This could involve recalling the image, thoughts, emotions, and bodily sensations associated with the memory. You might also be asked to identify any negative beliefs or self-talk that arose from the traumatic experience (e.g., “I’m not safe,” “I’m not good enough”). Identifying these beliefs is crucial because EMDR therapy works to replace negative beliefs with more positive, adaptive ones. Step 3: Desensitization (Bilateral Stimulation) Now comes the core of the EMDR process: desensitization, which involves reprocessing the traumatic memory through bilateral stimulation (BLS) . Bilateral stimulation typically involves moving your eyes back and forth (as you follow the therapist’s hand), or tapping or listening to alternating sounds. This stimulates both hemispheres of the brain, helping to process the emotional and cognitive aspects of the memory. As you recall the memory while engaging in BLS, your therapist will guide you through the process, asking you how the memory or emotions shift. Over the course of the session, the emotional intensity of the memory tends to decrease, and your negative beliefs often begin to shift toward more empowering, positive ones. The goal of this phase is to help you process the traumatic memory so that it no longer causes emotional distress. It can take time, and you may need to revisit the memory several times before you begin to feel relief. Step 4: Installation (Reinforcing Positive Beliefs) Once the negative emotions surrounding the traumatic memory have been processed, the next phase is installation, where the therapist works with you to replace negative beliefs with more positive, adaptive ones. For example, if you’ve been struggling with the belief “I’m not safe,” your therapist might help you shift that to “I am safe now.” Bilateral stimulation continues during this phase to help “install” these new, positive beliefs into your mind and body. This step is important because it helps reinforce new patterns of thought and behavior that can support long-term healing. Step 5: Body Scan (Releasing Physical Tension) During the body scan phase, your therapist will ask you to mentally scan your body for any lingering physical tension associated with the processed memory. Often, traumatic memories are stored not just in the mind but also in the body, so this phase is designed to help release any remaining discomfort or physical sensations tied to the trauma. If you notice any tension, your therapist may guide you to process that as well, ensuring that you feel completely at ease and grounded. Step 6: Closure (Grounding and Reflection) At the end of each session, your therapist will guide you through a closure phase. This involves helping you return to a state of calm and stability, regardless of how intense the session may have been. You may be asked to use relaxation techniques, mindfulness, or grounding exercises to help you feel present and safe. Your therapist will also encourage you to reflect on the progress made during the session and check in on how you’re feeling. Closure is essential to ensure that you leave the session feeling balanced, rather than overwhelmed. Step 7: Reevaluation (Ongoing Healing) In follow-up sessions, the therapist will check in on your progress and reevaluate the memories you’ve worked on. They will ask if you’re still experiencing any emotional charge around the processed memories or if any new memories have surfaced for attention. Healing is a gradual process, and the reevaluation phase allows the therapist to make sure the changes from previous sessions are lasting and that the trauma is truly resolved. What Healing Looks Like with EMDR The healing process with EMDR varies from person to person, but many clients notice significant improvements after just a few sessions. Common results include: • Reduced emotional reactivity to traumatic memories. • A shift in negative self-beliefs to more positive, adaptive ones. • Greater emotional regulation and resilience. • Improved relationships and overall well-being. With continued sessions, clients often find that memories no longer trigger emotional pain, and they feel more connected to their authentic selves and the present moment. Final Thoughts EMDR therapy is a powerful, structured process that helps individuals heal from trauma, anxiety, and other emotional struggles. If you’re considering EMDR therapy, knowing what to expect during each session can help reduce any anxiety or uncertainty. By working through the phases of history-taking, desensitization, installation, body scanning, and closure, you and your therapist can collaboratively process distressing memories and help you move toward emotional freedom. Are you ready to explore EMDR therapy? Reach out today to schedule your first session and take the first step toward healing.

What Is Nature-Based Therapy and How Can It Help? Nature-based therapy , also known as ecotherapy or outdoor therapy, is a therapeutic approach that incorporates nature and outdoor experiences into the healing process. It leverages the natural world to promote emotional, psychological, and physical well-being. Unlike traditional talk therapy, which typically takes place indoors, nature-based therapy happens in natural settings like forests, meadows, or near bodies of water. How Does Nature-Based Therapy Work? (Techniques & Approaches) Nature-based therapy can take many forms, depending on the therapist’s approach and the client’s needs. Common techniques include: Mindful Nature Walks – Guided walks that incorporate mindfulness practices to reduce stress and increase awareness. Orientation to the Natural World – Engaging the senses to attune to the surrounding environment, helping with nervous system regulation and grounding techniques. Building Nature Sculptures & Concentric Circles – Creating patterns in nature to explore themes of balance, resilience, and polyvagal theory, helping individuals understand their fight/flight/freeze responses when under stress just like other mammals. Grounding Exercises – Engaging in sensory experiences like touching the earth, feeling tree bark, or listening to nature sounds to calm the nervous system. Adventure Therapy – Activities like hiking, kayaking, or rock climbing that build resilience and self-efficacy. Letting Nature Interrupt the Mind – Observing animals, the wind, or shifting light patterns to break mental loops and invite therapeutic insights. Curiosity in Nature – Encouraging exploration of small details in nature to foster a sense of wonder, adaptability, and mindfulness. Contemplating how one fits in the natural world and is reflective of nature. What Are the Mental Health Benefits of Nature-Based Therapy? Nature-based therapy is effective in supporting mental health in several ways: Reduces Anxiety and Depression – Studies show that time in nature lowers stress hormones and boosts mood-regulating neurotransmitters like serotonin. Enhances Trauma Healing – Being in nature helps regulate the nervous system and supports somatic-based trauma recovery. Improves Emotional Regulation – Engaging with nature fosters mindfulness, helping individuals manage overwhelming emotions. Encourages Mind-Body Connection – Physical movement in outdoor settings helps people reconnect with their bodies, reducing dissociation and increasing self-awareness. Boosts Creativity and Problem-Solving – Time in nature enhances cognitive flexibility, making it easier to process emotions and find solutions to challenges. How Is Nature-Based Therapy Different from Traditional Talk Therapy? While traditional talk therapy takes place in an office setting, nature-based therapy removes the walls, integrating movement, sensory experiences, and environmental connection into the healing process. Key differences include: More Embodied Approach – Clients engage their whole body in therapy rather than sitting and talking. Less Pressure to Maintain Eye Contact – Some people find it easier to open up while walking or interacting with nature instead of sitting face-to-face. Natural Regulation of Nervous System – Exposure to nature naturally shifts the body into a calmer, more regulated state, making deep emotional work more accessible. Who Can Benefit from Nature-Based Therapy? Nature-based therapy is beneficial for people of all ages dealing with: Trauma and PTSD Anxiety and stress-related disorders Depression and mood disorders ADHD and difficulty focusing Grief and life transitions Burnout and chronic fatigue Relationship issues How to Get Started with Nature-Based Therapy? If you're interested in nature-based therapy, here’s how to begin: Find a Qualified Therapist – Reach out to me through my email . Explore Different Approaches – Decide if you’d like structured activities (e.g., building nature sculptures) or a more open-ended nature experience. Incorporate Nature into Daily Life – Even small changes, like daily walks in a park, can help boost mental well-being. Why Nature-Based Therapy Works? Nature has an incredible ability to heal, regulate, and restore balance. Whether you’re struggling with anxiety, trauma, or life transitions, connecting with the natural world can provide the grounding and clarity you need. If you’re ready to explore the healing power of nature-based therapy or have any more questions, please reach out!

Eye Movement Desensitization and Reprocessing (EMDR) therapy has helped countless individuals heal from trauma, anxiety, and other emotional struggles. While EMDR is widely known for its ability to transform lives, many people don’t fully understand the science behind how it works. In this blog, we’ll dive into the neuroscience of EMDR and explain in simple terms how bilateral stimulation—the key element of the therapy—facilitates healing by processing distressing memories. What is Bilateral Stimulation in EMDR? At the heart of EMDR therapy is a process called bilateral stimulation (BLS). During EMDR sessions, the therapist guides the client to recall a distressing memory while engaging in a form of BLS, which typically involves eye movements, tapping, or auditory tones that alternate between the left and right sides of the body or brain. This bilateral stimulation mirrors the natural rhythms that occur during Rapid Eye Movement (REM) sleep, which is known for its role in memory processing and emotional regulation. So, what does all of this have to do with healing? Let’s take a look at how these brain-based mechanisms work. How Does Trauma Affect the Brain? Our brains are powerful organs, but when we experience trauma, our neural pathways can become “stuck” in a state of high emotional activation. This means that memories related to traumatic events often get stored in the brain in an incomplete or fragmented way. As a result, when we try to recall these memories, we can become overwhelmed by the intense emotions attached to them. In normal circumstances, the brain is able to process memories and integrate them into our understanding of the world. However, during trauma, the emotional response can be so intense that the brain’s natural processing system becomes overwhelmed, and the memory remains “stuck” in the emotional brain, which can lead to symptoms like flashbacks, nightmares, and emotional triggers. How Does Bilateral Stimulation Help the Brain Process Trauma? The process of bilateral stimulation helps to “unlock” this stuck memory by re-engaging the brain’s natural processing systems. Here’s how it works: Stimulating Both Sides of the Brain: Bilateral stimulation involves activating both hemispheres of the brain simultaneously. The left hemisphere is typically responsible for logic, language, and reasoning, while the right hemisphere governs emotions, imagination, and creativity. By stimulating both sides, BLS helps the brain process trauma in a more balanced way, integrating the emotional and cognitive aspects of the experience. How Does Bilateral Stimulation Mimic REM Sleep? During sleep, particularly in the REM stage, our brains naturally process emotional memories and integrate them. Bilateral stimulation in EMDR mimics the brain activity that occurs during REM sleep, helping the brain process and reframe traumatic memories without needing the client to relive the trauma in detail. This makes EMDR different from traditional talk therapy, where clients often have to retell their traumatic experiences over and over again. Can Bilateral Stimulation Reduce Emotional Intensity? By engaging both sides of the brain and activating natural memory processing systems, bilateral stimulation helps to reduce the emotional intensity of distressing memories. It’s as if the brain is able to file away these memories in a way that’s less distressing and more manageable, making it easier for the individual to move on with their life. Does Bilateral Stimulation Rewire Neural Pathways? The more a memory is processed through bilateral stimulation, the more the brain’s neural pathways are rewired to store the memory in a less emotionally charged way. Over time, this reduces the triggers and negative associations that come with the trauma, leading to emotional relief. What Does Research Say About the Neuroscience of EMDR? Studies have shown that EMDR is a highly effective treatment for trauma and PTSD, and much of its success can be attributed to the way bilateral stimulation influences the brain. For example, research conducted by Dr. Francine Shapiro, the founder of EMDR, revealed that bilateral stimulation has a direct impact on the limbic system, which is the part of the brain responsible for processing emotions. One study published in the Journal of Traumatic Stress found that after just a few sessions of EMDR, people with PTSD showed significant reductions in the activation of the amygdala—the part of the brain that controls the “fight or flight” response. As the amygdala calms down, it becomes easier for individuals to process memories without the intense emotional reactions that often accompany trauma. Additionally, functional MRI (fMRI) scans have shown that EMDR significantly changes how the brain processes traumatic memories. Researchers have found that EMDR increases prefrontal cortex activity, which is responsible for executive functions like decision-making and emotional regulation. This suggests that EMDR doesn’t just calm the emotional brain; it helps people make sense of their traumatic memories in a way that reduces their impact on day-to-day life. Why Does EMDR Work So Well for Trauma? Trauma can disrupt normal brain function, especially when the event is so distressing that it prevents the brain from fully processing the experience. What sets EMDR apart from other therapies is that it doesn’t just work on the emotional level—it helps the brain reorganize the way it stores and processes memories. By using bilateral stimulation, EMDR enables the brain to reprocess traumatic memories in a way that makes them less emotionally charged, helping individuals move from a state of survival to a state of healing. How Can I Understand EMDR in Simpler Terms? Think of your brain like a computer. When you experience a trauma, it’s like downloading a file that is incomplete or corrupted. Your emotional brain is trying to process that file, but because it’s not functioning correctly, the file gets stuck and causes problems. Bilateral stimulation is like hitting the “refresh” button on your computer. It reboots the system, allowing the brain to reprocess and fix the corrupted file (the traumatic memory). Once the system is working properly, the file can be stored in a way that no longer causes distress. Final Thoughts The science behind EMDR therapy reveals that its success is rooted in the brain’s ability to process and rewire traumatic memories with the help of bilateral stimulation. By engaging both hemispheres of the brain and mimicking the brain’s natural REM sleep processes, EMDR provides a powerful way to heal from trauma, anxiety, and other emotional struggles. If you’re curious about how EMDR could work for you, or you want to learn more about the science behind this transformative therapy, reach out today to schedule a consultation . Healing is possible, and EMDR might just be the key to unlocking your path to recovery.

What Is Nature-Based Therapy and How Does It Help Mental Health? Nature-based therapy , also known as ecotherapy or green therapy, integrates outdoor experiences with therapeutic techniques to support emotional regulation, healing, and personal growth. By engaging with nature, individuals struggling with anxiety, depression, and trauma can find relief through movement, sensory awareness, and connection to the natural world. How Does Nature-Based Therapy Support Emotional Regulation? Spending time in natural environments has been shown to activate the parasympathetic nervous system, helping the body shift from a state of fight-or-flight to rest-and-digest. Activities such as mindful walking, grounding exercises, and deep breathing in outdoor settings can lower cortisol levels, reduce heart rate, and promote relaxation. Why Is Nature Effective for Anxiety Relief? Research shows that being in nature reduces activity in the amygdala, the brain’s fear center, leading to decreased feelings of worry and stress. Practices such as listening to birds, feeling the wind, or walking barefoot on grass can help individuals with anxiety reconnect with their bodies and regulate their emotions more effectively. Can Nature-Based Therapy Help with Depression? Nature exposure increases serotonin and dopamine production, neurotransmitters responsible for mood regulation. Sunlight also boosts vitamin D levels, which have been linked to improved mental health. Engaging in outdoor activities, such as hiking, gardening, or simply sitting in a peaceful natural setting, can significantly reduce symptoms of depression and increase overall well-being. How Does Nature Aid in Trauma Recovery? Trauma affects the nervous system, often leaving individuals in a chronic state of hyperarousal or dissociation. Nature provides a safe, non-judgmental space for trauma survivors to process emotions at their own pace. Techniques like nature-based mindfulness, guided walks, and creating nature sculptures can help individuals regain a sense of safety and presence in their bodies. What Are Some Simple Ways to Incorporate Nature into Healing? Take a daily walk in a park or wooded area. Practice grounding techniques by touching trees, feeling soil, or walking barefoot. Engage in nature observation by watching wildlife, clouds, or flowing water. Meditate or journal in an outdoor setting. Participate in nature-based group therapy or guided outdoor sessions. How to Get Started with Nature-Based Therapy? If you're struggling with anxiety, depression, or trauma and are interested in nature-based therapy, consider working with a therapist trained in this approach. Reach out to me today to learn more about how nature can support your healing journey. Visit my contact page or email me to get started. .

This blog compares equine-assisted therapy with traditional talk therapy, detailing their settings, approaches, and benefits to help readers choose the right therapeutic method for their needs.

Discover how Lexie Glisson, LCSW in Denver, uses equine-assisted therapy to help heal her client's trauma and anxiety, build their self-confidence, and foster deeper connections.