Mindfulness is a meditative practice, a moment-by-moment awareness of what’s happening in our environment and within us in the present moment. By focusing wholly on the present, we avoid obsessing on events in the past or stressing about what might happen in the future.
We all have the ability to be mindful. It doesn’t take great skill or a lot of schooling to master. You can do it anywhere, anytime; at work, at home, or while walking down the street. It does not ask us to change who we are.
Anybody can do it, and there are vast bodies of evidence that suggest that it can help us overcome a lot of issues.
Wherever you go, there you are
Addiction, anxiety, and mental health conditions are things that typically take us away from the present moment. When we are in the throes of one of these disorders, we are consumed with trying to escape the present because it represents discomfort, agitation, and pain.
Paradoxically, by focusing only on the present—on the things you feel within your body and what’s going on around you—it is possible to change how you respond to the discomfort of addiction and mental health issues. Learning how to deal with these feelings can encourage a different way of behaving, too. For example, it may prevent you from reacting impulsively to a stressful situation, helping you trade neutral, non-judgmental thoughts for those that trigger addictive behavior.
This principle is the core of mindfulness.
What is mindfulness?
Mindfulness is an ancient meditation technique that goes back thousands of years. Though it is practiced in many cultures and religions, the type of mindfulness used in addiction and mental health treatment is most closely related to Buddhist practice. In this culture, it is described as “paying attention purposefully, in the present moment, and non-judgmentally.”
In terms of addiction and mental health, the non-judgmental aspect is key as much of the angst we feel is a direct result of a judgment we have made. Thoughts and sensations themselves do not have judgment attached to them. It’s how you decide to respond to those thoughts that create the judgmental aspect.
If you do not respond to those thoughts, if you choose instead just to notice the sensations without any further acknowledgment, you do not pass judgment. Without judgment, there is no need for anxiety, self-deprecating, or harmful thoughts.
What is mindfulness meditation?
Meditation is used by people from cultures all over the world to bring a sense of peace and calm and to improve various aspects of their lives.
There are meditative aspects in many of the things we do every day, from doing the dishes to enjoying your favorite music. In fact, you may already be practicing mindfulness meditation on some level, even if you don’t realize it.
There are many different types of meditation, but mindfulness meditation places a particular focus on the awareness of oneself and the immediate surroundings.
All types of meditation have a few things in common. In any case, the way you approach it is much the same:
Find a quiet, calm environment where you are unlikely to be disturbed
Settle yourself in a comfortable position, usually seated
Relax your body and mind and release stressful thoughts
Use deep breaths to oxygenate your blood
In mindfulness meditation, you are also asked to be fully present and aware of yourself and your surroundings.
You will notice your thoughts, your breath, the temperature of the cool air as it enters your nostrils and the warmth of it as you exhale.
Open your mind to accept thoughts as they come to you.
As thoughts enter your mind, as you feel the sensations on your skin and within your body, you will observe them without judging them. You will accept these thoughts, choosing not to linger on them. Your thoughts are neither good nor bad, right or wrong. They simply are.
During this meditation, you will take inventory of each part of your body and notice how it feels, the sensations as the air passes over it, the pressure of the chair beneath you. You will notice the smells and sounds of what is going on around you and, in many cases, the anxiety and worry that you typically experience will ease.
This is the essence of mindfulness.
Our mind, when left to its own devices, will instantly judge a person or situation as good or bad, fair or unfair, important or unimportant. In many cases, this happens so quickly that our responses are reactive and can sometimes lead us down a dark path.
When we practice mindfulness, we do not allow judgment. We can gain perspective on our thoughts and find the freedom to choose how we proceed.
If the concept of mindfulness meditation is new to you, it might be helpful to start with a guided meditation, like this one:
Mindfulness meditation for mental health conditions and addiction
Though mindfulness may not replace frontline therapies for some of these conditions, it can significantly improve clinical outcomes, reduce symptoms, and help to establish coping behaviors that allow other treatments such as mental health treatment, etc… to work more effectively.
One of the other benefits of mindful meditation is that it doesn’t interfere with other treatments and can actually enhance long-term results. It can be practiced at home, at work, or with your therapist. Once you have learned the techniques, you will be able to apply it to any situation, anytime you need it.
Mindfulness for substance abuse and addiction
In recent years, mindfulness training has been studied extensively as an intervention for addictions and addictive behaviors that include smoking, drinking, and various forms of substance abuse.
The outcomes of these studies show that mindful-based interventions (MBIs) can reduce cravings and substance misuse. Better still, approaches like Mindfulness-Based Relapse Prevention can also work to prevent relapse in the future. Mindfulness staves off destructive thoughts that have the potential to derail your sobriety.
By focusing on the present moment rather than allowing your mind to obsess over a craving, you will effectively, and immediately deflect your response. Continue to practice, and this could be a sustainable method of achieving your recovery goals.
Getting started with mindful meditation
When learning mindful meditation, you may work with a therapist who can guide you through the process. Whether you pick it up quickly or if it takes some time to feel a level of comfort with the process, the results are immediately noticeable. With patience, perseverance, and commitment, the rewards will come. As you become more comfortable with mindfulness, you can incorporate them into everyday life to reduce stress and help you cope with “slippery” situations.
You can begin practicing mindfulness right away simply by taking notice of where you are, what you are doing, and what’s going on around you. The key is to accept these things without judgment and without becoming overwhelmed. If you need a guide, you can find great guided meditations like the YouTube video above, and there are also great apps and podcasts available.
There’s no need to buy anything, and you don’t need a doctor to show you how. Keep in mind that your mind will wander and attempt to hijack your serenity with judgmental thoughts. When these thoughts arise, just go back to your breath; breathe in, breathe out. Just breathe.
If you would like to learn more about mindfulness for addiction and mental health, we would love to help. Reach out today to get started. Roots Through Recovery offers mental health treatments in South Bay. Roots Through Recovery also have programs that can help you combat addiction as well as any co-occurring conditions. Roots Through Recovery facility in Long Beach is easily accessible via South Bay, Catalina Island, and Orange County. Visit 3939 Atlantic Ave, Suite 102 Long Beach, CA 90807 or call (866) 766-8776 for immediate assistance.
The idea of music as a healing force is not new. The ancient Greeks put Apollo, one of their gods, in charge of both music and healing, suggesting that there has long been an understood connection between the two. There are many theories as to why music therapy works. Some studies support the idea that music helps the brain make new connections between nerve cells, and helps organize the firing of nerve cells in the part of the brain responsible for higher functions. Others look at the rhythms of music and feel that we respond to rhythmic repetition, much like our heart, breathing, and brain waves.
What can music therapy do?
The healing power of music is well-documented. It has been proven to reduce anxiety and depression, and also to lessen the symptoms of Parkinson’s disease, Alzheimer’s, autism, schizophrenia, and many other psychological disorders.
Additionally, music therapy has been found to improve motor function, communication skills, emotional stability, and the ability to focus. It is considered to be an evidence-based therapeutic approach to mental health treatment, and there are plenty of mainstream studies to back it up.
For example, according to the American Psychological Institute, music therapy should not be thought of as an “alternative therapy” due to the weight of clinical studies that can back the results. These studies prove that music therapy can help patients in the areas of physical health, emotional health, mental health, and also in a social manner.
How music therapy is applied
Depending on the diagnosis and the approach decided on by your therapist, music therapy might involve singing along to music or simply meditating and relaxing as you listen. Various exercises or movements might be performed with music as the catalyst, supporting outcomes that range from improving self-image to improving memory and physical coordination.
At Roots, music therapy not just something we offer, it is woven into the fiber of our program, with several groups a week tapping into the power of music and healing. David Hickman, a UCLA-trained Music Medicine Facilitator, provides a Drumming for Healing group, in which clients are able to use Native American and African drumming rhythms to communicate internal feelings, and support for the peer group. This extremely powerful group has become one of the cornerstones of our program.
Rock to Recovery, founded by veteran guitarist, Wes Geer, employs song writing, and performing and recording as a “band”, to focus on creating a sense of belonging and increasing self-esteem. “…It was when I was in treatment that I realized how much music could help [me] get through those tough emotions that run so rampant, especially in the early days. Being totally sober and dealing with the bottom I had hit, strumming the guitar was the only thing that would bring me peace,” says Geer. The group of professional musicians, who are also in recovery, brings fun into treatment and recovery by offering a natural escape from the fear-based mind.
Music therapy for pain
Music therapy has also proven helpful in managing pain. In one study, cancer patients were split into two groups; one group received talk therapy while the other received music therapy. In the talk therapy group, there was no noticeable reduction in pain, while the music therapy group showed a “statistically significant reduction” in pain scores.
The findings supported the theory that music therapy is a safe and nonpharmacological alternative to pain reduction, even in cases of severe and chronic pain.
Music therapy for depression and anxiety
According to the American Music Therapy Association, music therapy can help patients with a wide range of psychosocial needs. In cases where patients are resistant to other treatments, it has enabled them to develop relationships, communicate emotions, and express ideas that they may not be able to address with words alone.
The stimulation that music provides tends to provoke responses that stem from familiarity, comfort, and feelings of security associated with the music itself.
Drum circle set up for the Drumming for Healing group with David Hickman.
Other mental health outcomes that have been observed through music therapy include:
Improved personal relationships
Decrease in anxiety/phobias
Increase in verbalization
Safe emotional release
Reduction in muscle tension
In conclusion, music therapy can be highly beneficial in addressing a range of disorders. It is a safe and evidence-based practice that is effective when integrated into a multidisciplinary approach and supporting other modes of healing therapy like yoga, nutrition, and art therapy.
Functioning alcoholic. You may have heard the term before; you may even know one. However, there is a great deal of research—both scientific and anecdotal—that refutes the concept of functional alcoholism.
Let’s look at what we know and talk a little about why functional alcoholism doesn’t exist.
What is ‘functional alcoholism’? And is it any less serious?
We tend to think of an alcoholic as somebody who has lost everything – their spouse, their job, their friends, their savings, all gone. But, many alcoholics still manage to maintain a relatively productive life, both personally and professionally. This makes it very difficult to recognize the disease, not only for the people who care about them but for the alcoholic themselves.
This type of alcoholic often has great relationships with their friends, family, and coworkers. They may excel at their job and feel that they are quite successful. Some may be quite successful, which may lead others to overlook the drinking altogether.
He or she may not even drink every day and may instead binge-drink on the weekends when they have less to be accountable for. They may rationalize their drinking with statements like “I only drink expensive liquor,” or “I just drink wine.” They often feel that their drinking, along with everything else in their lives, is under control, when in truth, they are in deep denial.
In many cases, the alcoholic has people in their lives who help them hide their shortcomings, someone who makes it easy for them to evade the negative consequences of their drinking. These individuals, often close friends, spouses, or family members, are enabling the behavior, allowing it to continue and even supporting the idea that whatever the alcoholic gets up to, there will always be someone there to pick up the pieces.
Know the warning signs
If an individual doesn’t drink every day, if they manage to fulfill their responsibilities, and if they hold a position of power, it’s not easy to tell that there is a problem. However, some behaviors paint a telling picture.
For instance, drinking secretly, drinking alone, or drinking in the morning, using alcohol either as a reward or to mitigate stress or thinking that alcohol is needed to feel at ease. Drinking to the point of blackout, forgetting what’s been done or said while drinking, making excuses for drinking, and denying or hiding drinking – these are all clear signs that the drinking behavior is becoming dangerous.
Like any alcoholic, a high-functioning alcoholic often engages in risky behavior, such as driving drunk, promiscuity, and putting themselves or others in dangerous situations. They are also no less susceptible to chronic and life-threatening diseases related to their alcohol use, such as liver disease, brain damage, neural damage, diabetes, pancreatitis, and some forms of cancer. The risk of dying in a car accident, by murder, or suicide is significantly higher, as is the risk of violence, domestic abuse, and fetal alcohol syndrome.
Addiction is an issue faced by many people. Addiction does not have prejudice; it can affect people of any age, any race, any walk of like. It doesn’t have a preference for age or gender. It doesn’t care where you live. Once it has taken hold of your life, you may find that your choices are no longer your own. Fortunately, addiction treatment in Long Beach is available at Roots Through Recovery.
Addiction treatment in Long Beach is within reach
If you or a loved one is struggling with an addiction, seeking out treatment is essential. At our Long Beach treatment center, we take a holistic approach to every case, applying a multi-disciplinary focus to target the underlying cause while treating the symptoms appropriately.
Our team understands the nature of addiction. We genuinely care about our patients and take an individual approach to each case because we know that no two people are experiencing precisely the same issues. Our singular goal is to help you get your life back, free you from your addiction, and help you find happiness.
Treating the whole person
Our treatment programs are based on treating the whole person, not just the underlying addiction. In many cases, there are co-occurring issues that have either led to the addiction or exacerbate the situation. Without treating these aspects, we would only be masking the problem, making recovery much more difficult.
While many addiction programs focus strongly on detox and only provide support for the first two or three months beyond that, we have found greater success when extending treatment for an indeterminate period.
Recovery is an ongoing process
Returning to normal life and sober living is often difficult, especially when the addiction has taken up the better part of your life. For this reason, our addiction treatment doesn’t stop at three months or even six months. The challenges may last a lifetime, and it is our goal to give you the tools and intervention strategies you need to stay the course and never have to return to that dark place.
Everybody is different
How we approach your recovery depends on you, your situation, and your goals. Some of our patients are re-entering life from incarceration, and some need to mend a lot of broken fences on the road back to their family and friends. Some are mature, some are very young, but each has their own set of challenges as well as hopes and dreams for the future.
Ultimately, we want to ensure you achieve the freedom from addiction you seek. It may not always be easy, but the rewards are so great. Through it all, our doctors, counselors, therapists, and alumni will be here to support your success, every step of the way.
Drug and alcohol use often begins as harmless experimentation, but if it occurs over an extended period, it can lead to addiction and a lifetime of hurt, both for the user and their family and friends.
In Long Beach, there are resources for drug and alcohol rehabilitation, detox, and recovery, but if you don’t know where to start, it can be a frustrating process. In truth, the hardest part is getting started. Once you have decided to seek help, you will find plenty of helpful, caring supports that can help you get your life back on track.
The truth about drug and alcohol use in Long Beach
Of the nearly half a million people that make Long Beach their home, about ten percent use drugs or alcohol to the extent that they are considered addicts. The highest percentile in this group is using heroin or opioids, but cocaine, methamphetamine, and prescription drugs are also a significant factor.
Alcohol abuse often begins at an early age and can lead to long-term issues that affect the individual’s ability to finish school, maintain gainful employment, and lead productive lives as an adult.
According to the National Institute on Alcohol Abuse and Alcoholism, almost half of all Americans have a history of alcoholism or alcohol abuse in their family. About 27 percent of adults over the age of 18 engage in binge-drinking, and more than ten percent of children live with an adult who has a drinking problem.
Though there are many variables and just as many reasons why people use and abuse drugs and alcohol, the results are generally the same. Lives are destroyed, productive relationships are a challenge to maintain, and the addict often faces incarceration, hospitalization, or the potential for early death.
Hope for drug and alcohol use in Long Beach
If you are struggling with an addiction or if substance abuse has taken over your life, there is hope. It may seem like a monumental undertaking, but know that there are people out there who care and who want to see you get better. Reaching out to make that connection is the first step; once you have begun your walk down the path to recovery, you will never be alone.
Individualized treatment plans
Everybody’s circumstance is different, just as is every addict’s reasons for using. You may have been exposed to significant trauma throughout your life and began using substances to numb the pain. We’re here to tell you, you’re not alone.
Our approach, our treatment goal, is to heal the whole person, not just the addiction. After the initial detox, we will focus on addressing the underlying cause in an effort to ensure a sustained recovery. Whether it’s physical pain that resulted in an opiate addiction or long-standing trauma that you are trying to forget, our team of caring, compassionate doctors, counselors, and therapists will work with you to develop a program that works for you.
In past articles and our most recent article on trauma, we have mentioned the impact that Adverse Childhood Experiences, or ACEs, can have on an individual. While it wasn’t long ago that we figured it out, there is a great deal of research supporting the notion that one of the key contributing factors to substance abuse, mental health and other behavioral disorders is childhood trauma. Adverse Childhood Experiences, known widely as ACEs, are common and seemingly passive experiences that one may have as a child, that, when occurring repeatedly or in combination, have a devastating impact on a person’s development and long-term health.
When an Adverse Life Event takes place during one’s life in later adolescence or as an adult, the connection for the survivor to make between the traumatic experience and their future issues can be clear. Whether it’s a singular “Big T” trauma or a series of less severe “Little T” traumatic events, the link between these experiences and a person’s behaviors can often be made easily. For example, a 58-year-old man who recently went through a divorce, was laid off and then lost his house, might make the connection between these experiences and his increased drinking and isolation.
However, the link between ACEs and mental health or substance abuse issues that develop later in life can be more difficult, for a couple of reasons. For one thing, the mental health or substance abuse issues often don’t surface until years, or even decades, after the Adverse Childhood Experience occurs. What starts as general family dysfunction, divorce, neglect, or abuse may seem relatively normal through childhood and even into adulthood. The early signs and symptoms of a greater issue often manifest themselves as isolation, lack of trust, avoidance and other social and emotional issues before they ever develop into substance abuse or severe mental illness.
What are ACEs?
The notion of Adverse Childhood Experiences, or ACEs, began with the research of the CDC-Kaiser Permanente Adverse Childhood Experiences (ACE) Study. The study was conducted between 1995 and 1997 and studied nearly 17,000 Kaiser patients in a San Diego Health Clinic. Patient health was studied through physical exams and surveys of current health and behaviors, while they also completed surveys about childhood experiences. What this groundbreaking study was looking at was the link – which was not understood at the time – between childhood trauma and physical, mental and emotional health later in life.
The ten childhood experiences they were looking at were:
1. Emotional Abuse
2. Physical Abuse
3. Sexual Abuse
4. Physical Neglect
5. Emotional Neglect
Growing up in a household were there was:
6. Substance abuse
7. Mental Illness
8. Violent Treatment of a mother or step-mother
9. Parental Separation/divorce
10. An incarcerated household member
Participants in the study were then given an ACE Score between 0 and 10, the total sum based on how many of the 10 types of adverse experiences they reported experiencing.
The Findings of the CDC-Kaiser ACE Study
The ACE Score, from 0 to 10, is used to assess cumulative childhood stress – now sometimes referred to as “Little T” trauma or by association with this study – a person’s “ACEs”. One of the clearest and most widely understood finding of the study was that Adverse Childhood Experiences (ACEs) are more common than one might think, or thought at the time. More than half (52%) of the participants from the original CDC-Kaiser study reported having at least one ACE, and more than 1 in 5 (20%) reported exposure to 3 or more ACEs, while another 6.2% reported 4 or more exposures.
The most prevalent of the categories of childhood exposure was substance abuse in the household (25.6%); the least prevalent exposure category was evidence of criminal behavior in the household (3.4%). Another finding was that the susceptibility of a person’s exposure to multiple ACE categories, as the relationship between single categories of exposure was significant. If someone reported any single category of exposure, the probability of exposure to any additional category ranged from 65%–93%; and then not surprisingly, the probability of more than two additional exposures ranged from 40%–74%.
The key finding of the study as it related to health outcomes, and which changed the way we understood childhood trauma, was that as one’s ACE Score increases, so does the risk for serious diseases and conditions, including:
Alcoholism and alcohol abuse
Illicit drug use
Depression and other mental health issues
Health-related quality of life
Heart and liver disease
Poor academic achievement
Poor work performance and financial stress
Risk for intimate partner violence
Multiple sexual partners
STDs and unintended pregnancies
Risk for sexual violence and intimate partner violence
The increased risk for these negative health outcomes and well-being are dramatic. Compared to someone with an ACE Score of 0, a person with an ACE Score of 4 or more is:
18 times as likely to have attempted suicide
Twice as likely to have had two or more weeks of depressed mood in the past year
Nearly 5 times as likely to have ever used illicit drugs
More than 11 times as likely to have ever inject drugs
More than 5 times as likely to be an alcoholic
How are ACEs Linked to Health Issues?
There is a large and growing body of research about how childhood stress and trauma affect brain development, brain chemistry and, thus, the regulation of the body’s emotional, stress and fear response systems are impacted. Repeated stress and activation of these systems of the brain dramatically alter the formation of myelinated axons and the amygdala, the part of the brain that activates the autonomic nervous system (ANS) and releases hormones like adrenaline and cortisol into the body. If you’re walking through the woods and see a bear approaching, or you see a kid walking into oncoming traffic, the activation of this system is very effective in increasing your heart rate, opening your airways, and increasing blood flow to your organs and muscles, and away from certain parts of the brain.
However, if the stress response system is activated every night by the sound of your dad coming home, or the sight of your mom reaching for a bottle of alcohol, your body and brain are hit with the same fight-flight-freeze response. The repeated activation of this system take a toll on your vital organs as well as your brain’s ability to regulate emotions and responses to triggers. When the body produces too much of, or stops producing, the natural chemicals to sooth or excite you, it is very common for people to turn to external stimuli to compensate this: depressants like alcohol and benzodiazepines, stimulants like cocaine and methamphetamine, or even behaviors like gambling and sexual intercourse.
Exposure to abuse and neglect also impact the prefrontal cortex, the part of the brain responsible for high level cognition and controlling impulse, and the nucleus accumbens, the brain’s pleasure-reward center which releases the body’s natural dopamine. The nucleus accumbens was first discovered in 1954 by two scientists when rats became addicted to pressing a lever that activated this part of the brain. The role of the nucleus accumbens and its connection to the amygdala and hippocampus have great implications in the study of psychiatric disorders, substance abuse and addiction, obsessive compulsive disorder and Tourette’s Syndrome, and more studies are being conducted.
The CDC-Kaiser study also found a “dose-response” relationship between ACEs and negative health and well-being outcomes across a person’s lifetime. A dose-response relationship is one where as the dose or intensity of the trigger increases, so does the intensity of the maladaptive behavior or response. For example, the more a person is exposed to abuse or neglect, the more severe the negative health outcomes will be.
Dr. Nadine Burke-Harris
One of the most notable cases of these results in action was the work of Dr. Nadine Burke-Harris, a pediatrician in San Francisco who was originally unaware of the CDC-Kaiser ACE Study. She noticed when she began working in a hospital in Bayview-Hunter’s Point, a low-income area of the city riddled with addiction and violence, that there was an abnormal number of children being referred to her for Attention Deficit Hyperactivity Disorder (ADHD). One of her colleagues made her aware of the ACE Study, which led her down a path of studying her patients’ exposure to trauma and how the brain and body were impacting their health. She subsequently started the San Francisco Center for Youth Wellness, where Dr. Burke-Harris made it routine to screen children for their ACE Score to better understand the risk factors of these youth across their lifetime.
See her TED Talk on How Childhood Trauma Affects Health Across a Lifetime:
Behavioral Risk Factor Surveillance System (BRFSS)
In 2009, the CDC began collecting annual ACE data through the Behavioral Risk Factor Surveillance System (BFRSS) from voluntary respondents telephonically. It is now the longest-running phone survey in the world. The BFRSS asks questions modified from the original ACE Study, from people across 32 states, using randomly dialed numbers. The data collected from the BRFSS are:
All ACE questions refer to the respondent’s first 18 years of life.
Emotional abuse: A parent or other adult in your home ever swore at you, insulted you, or put you down.
Physical abuse: A parent or other adult in your home ever hit, beat, kicked or physically hurt you.
Sexual abuse: An adult or person at least 5 years older ever touched you in a sexual way, or tried to make you touch their body in a sexual way, or attempted to have sex with you.
Intimate partner violence:2 Parents or adults in home ever slapped, hit, kicked, punched or beat each other up.
Household substance abuse: A household member was a problem drinker or alcoholic or used street drugs or abused prescription medications.
Household mental illness: A household member was depressed or mentally ill or a household member attempted suicide.
Parental separation or divorce: Parents were ever separated or divorced.
Incarcerated household member: A household member went to prison.
The findings of the BFRSS are similar to that of the original CDC-Kaiser ACE Study:
More than two-thirds of the participants reported at least one adverse childhood experience
More than 1 in 5 reported exposure to 3 or more ACEs
Similarly, they also found a dose-response relationship with ACE Scores correlated to an increase in the following:
Lowered educational attainment
Coronary heart disease
Treatment of Childhood Trauma
Understanding the role that adverse childhood experiences (ACEs) play in brain development and prevalence of addiction, mental illness and life-threatening diseases is a pivotal precursor to addressing these issues. Identifying and acknowledging the root of the issues is an important step in the recovery process, and only once a person can work through the lasting effects of exposure to Adverse Childhood Experiences can they truly recover. Because of the way these experiences embed themselves in our brain and body, the process of resolving them can take months or even years, but even the most complex trauma can be resolved with enough time and commitment.
Despite the acceptance of this research in the medical field, behavioral health professionals have been slower to integrate the identification and treatment of trauma into practice. It is important for someone who has been exposed to these adverse childhood experiences to find help at trauma-focused treatment programs like Roots Through Recovery, who utilize evidence-based approaches like Eye Movement Desensitization and Reprocessing (EMDR), Somatic Experiencing (SE), Mindfulness-Based Stress Reduction (MBSR), Trauma-Focused Cognitive Behavioral Therapy (TF-CBT), and expressive approaches like music and sound therapy, trauma-focused yoga, and art therapy.