SOUTH TAMPA THERAPY FREE RESOURCES BLOG
The Healing Journey: Understanding the Stages of Emotional Recovery
Tips for Embracing Growth
• Cultivate a growth mindset by seeing challenges as opportunities for learning.
• Set realistic goals and celebrate progress.
• Surround yourself with positive influences, including support groups or professional guidance.
Remember, healing is a journey that requires patience, courage, and self-compassion. At South Tampa Therapy, we are here to support you every step of the way.
By Dr. Elizabeth Mahaney, Owner and Private Practitioner of South Tampa Therapy
Emotional recovery is a deeply personal and transformative journey. It unfolds in stages, each offering unique challenges and opportunities for growth. While the path is rarely linear, understanding these stages can empower you to approach your healing process with greater self-compassion and clarity.
At South Tampa Therapy, we believe in honoring the individuality of each healing journey. Here’s an exploration of the stages of emotional recovery, principles of healing, and strategies to sustain long-term well-being.
What Is Emotional Recovery?
Emotional recovery involves healing from trauma and reclaiming emotional balance. It requires recognizing the impact of distressing experiences and addressing their influence on your mental health.
Defining Emotional Trauma
Emotional trauma stems from events that overwhelm your ability to cope, such as:
• Childhood neglect or abuse
• Witnessing violence
• Experiencing natural disasters or loss
Symptoms often include heightened anxiety, emotional numbness, or difficulty maintaining relationships. Recognizing these signs is the first step toward healing.
Principles of Healing
1. Safety First: Establish a sense of emotional and physical security. This might mean setting boundaries or creating a supportive environment.
2. Self-Compassion: Approach your recovery with kindness. Healing isn’t linear, and setbacks are a normal part of the process.
3. Seek Support: Lean on trusted friends, family, or professionals. Whether through therapy, support groups, or connection, healing flourishes in supportive environments.
4. Engage in Self-Care: Practices like mindfulness, exercise, and creative expression help rebuild emotional resilience.
The Stages of Emotional Recovery
Denial and Isolation
It’s common to initially avoid acknowledging the full impact of trauma. This stage provides temporary emotional protection, allowing time to process what has occurred. Gradually, allow yourself to confront the reality as you feel ready.
Anger and Bargaining
As denial fades, anger may surface. You might direct frustration toward others or yourself. Bargaining often follows, with thoughts like, “If only I had done things differently.” These emotions are part of the journey toward acceptance.
Depression
The weight of emotional pain can lead to feelings of sadness or hopelessness. Self-care is essential during this time. Seek support from loved ones or a therapist if needed.
Acceptance
Acceptance involves learning to live with the impact of trauma. It’s not about being “okay” with what happened but about finding strength and resilience to move forward.
Developing Coping Strategies
• Mindfulness and Meditation: Use breathing techniques, body scans, or guided meditations to reduce anxiety.
• Expressive Therapies: Art, journaling, and music can provide powerful emotional outlets.
• Movement Therapy: Dance, yoga, or other physical activities encourage emotional release and grounding.
Sustaining Long-Term Well-Being
Healthy Habits
Establish routines that prioritize sleep, nutrition, exercise, and enjoyable activities. Stay connected with supportive people and practice regular stress management techniques.
Self-Reflection
Set aside time to assess your emotional state and progress. Reflect on what’s working, celebrate small victories, and adjust your strategies as needed.
Navigating Challenges
Triggers and setbacks are natural. Recognizing patterns and developing grounding techniques—like deep breathing or mindfulness—can help you stay anchored during difficult moments.
Growth and Transformation
Recovery is not just about healing but also about growth. It’s an opportunity to develop resilience, rediscover purpose, and create positive change in your life.
Tips for Embracing Growth
• Cultivate a growth mindset by seeing challenges as opportunities for learning.
• Set realistic goals and celebrate progress.
• Surround yourself with positive influences, including support groups or professional guidance.
Remember, healing is a journey that requires patience, courage, and self-compassion. At South Tampa Therapy, we are here to support you every step of the way.
Your story isn’t over—it’s unfolding. Let’s walk this journey together.
https://southtampacounselor.com/bookappointment
Men's Tears: From Gilgamesh to Modern Day~ How Men Can Navigate the Stormy Seas of Emotion
It’s important to remember that seeking help and expressing emotions are not signs of weakness – they are indicators of strength and self-awareness.
As we observe Men’s Mental Health Month, let’s challenge the outdated notions that have kept men silent for too long. By fostering open dialogue, providing support, and equipping men with the tools they need to navigate their emotional lives, we can create a world where every man feels empowered to seek help, express himself fully, and ultimately thrive.
In the end, true strength lies not in stoic silence, but in the courage to reach out, connect, and embrace the full spectrum of human emotion. It’s time we redefine what it means to be a “strong man” – one who is not afraid to cry, to seek help, or to lean on others when needed. In doing so, we pave the way for healthier individuals, stronger relationships, and a more compassionate society for all.
In the ancient Epic of Gilgamesh, one of the earliest known literary works, we encounter the powerful king Gilgamesh. Despite his immense strength and heroic deeds, Gilgamesh weeps for his lost friend Enkidu, revealing a deep vulnerability. This ancient story highlights that even the strongest men experience profound emotions and grief.
Fast forward to the 21st century, where despite increased awareness of mental health issues, there still exists considerable stigma. Mental health challenges are not a modern phenomenon, nor are they exclusive to any gender. Yet, men today continue to face unique obstacles when it comes to addressing their mental health.
Landscape of Men’s Mental Health
Recent statistics paint a sobering picture. According to the National Institute of Mental Health, more than 6 million men in the United States experience depression each year. Even more alarmingly, the American Foundation for Suicide Prevention reports that men die by suicide at a rate 3.63 times higher than women. These numbers underscore a critical need for attention to men’s mental health.
But why do men seem to struggle more with seeking help? Cultural expectations and societal norms often play a significant role. Many men have been conditioned to believe that expressing emotions is a sign of weakness, leading to what psychologists call “emotional dismissiveness.” This mindset can create barriers to acknowledging mental health concerns and seeking support.
The good news is that change is possible, and it often begins with relationships. Strong connections – be they romantic partnerships, friendships, or professional networks – can provide men with the support and understanding they need to navigate their emotional landscapes.
Research has consistently shown that men with robust social support systems are better equipped to handle stress, anxiety, and depression. A study published in the American Journal of Men’s Health found that men who reported higher levels of social support were less likely to experience depressive symptoms. Moreover, those who felt comfortable discussing their emotions with friends or partners showed greater resilience in the face of mental health challenges.
Learning the Vocabulary
This is where the work of Dr. John Gottman comes into play. His relationship-focused approach helps men (and their partners) navigate the complexities of emotion and provides tools to develop a richer emotional vocabulary. By learning to identify and express a wider range of emotions, men can break free from the stigma of emotional expressiveness often associated with traditional masculinity. With a more nuanced emotional vocabulary, it turns out, it is easier to forge deeper, more meaningful connections.
Gottman’s research-based techniques and practical exercises include helping people:
Recognize and name different emotional states
Communicate feelings effectively without fear of judgment
Listen actively and empathetically to others
Develop strategies for managing difficult emotions
Build a deeper connection with others
By mastering these skills, men can create a positive feedback loop: as they become more comfortable expressing their emotions, they’re likely to experience improved mental health, which in turn strengthens their relationships and support networks.
Expressing Emotion
It’s important to remember that seeking help and expressing emotions are not signs of weakness – they are indicators of strength and self-awareness.
As we observe Men’s Mental Health Month, let’s challenge the outdated notions that have kept men silent for too long. By fostering open dialogue, providing support, and equipping men with the tools they need to navigate their emotional lives, we can create a world where every man feels empowered to seek help, express himself fully, and ultimately thrive.
In the end, true strength lies not in stoic silence, but in the courage to reach out, connect, and embrace the full spectrum of human emotion. It’s time we redefine what it means to be a “strong man” – one who is not afraid to cry, to seek help, or to lean on others when needed. In doing so, we pave the way for healthier individuals, stronger relationships, and a more compassionate society for all.
By Elizabeth Mahaney, LMHC, MFT, NCC, DCC, Ph.D
SOUTH TAMPA THERAPY, WELLNESS, MARRIAGE & FAMILY THERAPY
Licensed Mental Health Counselor, Marriage & Family Therapist
❤️ Marriage & Family Therapist 💍 Gottman Relationship Counselor 🧠 Licensed Mental Health Counselor 🏫 Harvard Trained ❤️🩹 Emotion Focused Therapist 👂🏽 Non-Violent Communication Facilitator 🌎 National Certified Counselor👩🏼⚕️ Private Practitioner 📈 Entrepreneur, Author & Mentor 🎓Qualified Supervisor for State Licensure ⚖️ FL Supreme Court Family Law Mediator 🥅 Solution Focused ✌🏻Conflict Resolver 🥰 Self Compassion & Self Care Advocate 🧘🏼♀️ Mindfulness Meditating Yogi 🤔 Daily Intentions & Reflections 👩❤️👨 Attachment Theorist 🗣 Neuro Linguistic Programming Practitioner ✏️ Agile Learning Center Founder 📚 Self Directed Education Alliance 🧑🌾 Grower: Fruit Trees & Herbs 🍽 Psychology of Eating & Nutrition 👩🏫 Life Long Learner... 📍 Tampa, FL & Jurisdiction to practice in FL, CT, NC, SC, MD, VA
The Urgent Need to Support Trans Youth: How We Can Make a Difference
The discrimination and lack of support for transgender youth in schools and society are deeply concerning. At South Tampa Therapy, we are committed to creating inclusive and supportive environments that significantly improve the lives of trans youth. We can help mitigate the risks of hostile environments, family rejection, and societal discrimination by fostering resilience, self-esteem, and overall well-being through peer support and reducing isolation. Together, we can ensure that trans youth have the opportunity to thrive and pursue happiness.
By: Ari Leal, CMHCI
In today’s society, transgender youth face extraordinary challenges and hostilities, often from multiple fronts. It's heartbreaking to recognize the stark reality: 89% of transgender students endure verbal harassment, 55% suffer physical harassment, and 28% experience physical assault at school. These adverse conditions lead to lower academic performance, higher absenteeism, and a diminished likelihood of pursuing higher education. Feeling unsafe and unsupported contributes significantly to the alarming rates of depression and suicidal ideation among trans youth.
Family rejection compounds these difficulties. Over half of transgender youth lack family support, which exacerbates their struggles. Alarmingly, 53% of transgender and nonbinary youth have seriously considered suicide in the past year, and 20% have attempted to take their lives. This underscores the critical need for supportive environments and interventions.
Additionally, legislative measures in states like Florida further restrict the rights and well-being of trans youth. Healthcare restrictions limit access to gender-affirming treatments, while educational policies silence discussions on gender identity. These laws foster exclusion and discrimination, increasing ostracization, bullying, and mental health issues. Trans youth are often prohibited from participating in sports teams that align with their gender identity and face challenges accessing appropriate bathroom facilities.
Support groups emerge as crucial lifelines, providing safe and affirming spaces for trans youth. These groups offer understanding, affirmation, and peer support, often lacking in other areas of their lives. Research shows that support groups reduce feelings of isolation, boost self-esteem, and enhance overall mental health, creating a sense of community and belonging essential for positive outcomes.
As individuals and independent practices, we can play a pivotal role in supporting trans youth and compensating for the lack of governmental and societal support. Vital steps include creating affirming environments, ensuring specialized training for therapists, involving families, connecting trans youth with support networks, maintaining confidentiality, collaborating with schools, and engaging in public education and advocacy.
The discrimination and lack of support for transgender youth in schools and society are deeply concerning. At South Tampa Therapy, we are committed to creating inclusive and supportive environments that significantly improve the lives of trans youth. We can help mitigate the risks of hostile environments, family rejection, and societal discrimination by fostering resilience, self-esteem, and overall well-being through peer support and reducing isolation. Together, we can ensure that trans youth have the opportunity to thrive and pursue happiness.
For more information or to schedule a consultation, please get in touch with South Tampa Therapy. Together, we can make a difference.
Book with this author ~Ari Leal, Therapist, CMHCI: https://SouthTampaTherapyBOOKAPPT.as.me/AriLeal
References
Greytak, E. A., Diaz, E. M., & Kosciw, J. G. (2009). Harsh realities: The experiences of transgender youth in our nation’s schools. New York: GLSEN.
National Center for Transgender Equality. (2023). Youth and students. Retrieved from NCTE
GLSEN. (2023). Improving school climate for transgender and nonbinary youth. New York: GLSEN.
Gainor, K. A. (1999). Including transgender issues in lesbian, gay, and bisexual psychology: Implications for clinical practice and training. In B. Greene & G. Herek (Eds.), Lesbian and gay psychology: Theory, research, and clinical applications (pp. 131–160). Thousand Oaks, CA: Sage.
The Trevor Project. (2023). National Survey on LGBTQ Youth Mental Health. Retrieved from The Trevor Project.
Lev, A. I. (2004). Transgender emergence: Therapeutic guidelines for working with gender-variant people and their families. Haworth Press.
Grossman, A. H., & D'Augelli, A. R. (2006). Transgender youth: Invisible and vulnerable. Journal of Homosexuality, 51(1), 111-128. https://doi.org/10.1300/J082v51n01_06
Lev, A. I. (2004). Transgender emergence: Therapeutic guidelines for working with gender-variant people and their families. Haworth Press.
National Center for Transgender Equality. (2023). Youth and students. Retrieved from NCTE.
Book with this author ~Ari Leal, Therapist, CMHCI: https://SouthTampaTherapyBOOKAPPT.as.me/AriLeal